We are all aging, and we can’t avoid it. Aging is usually accompanied by a decrease in metabolism or to use the correct technical term “basal metabolic rate” (BMR) which is the number of calories we need each day to maintain our vital organs, digest food, and move around.
We naturally have a higher BMR when we are young and growing because we need the extra calories to grow into adulthood. But after 20, our BMR levels off. A typical young adult lean muscle mass makes up 50% of their weight, which declines to about 25% of total body weight in the 75-80 year-old range. And having lower lean muscle mass decreases our BMR! Pound for pound, it takes more energy (calories) to maintain muscle compared to fat.
The goal of course, is to maintain as much lean muscle mass as possible since doing so will stop your BMR from declining, and allow you to stay strong, maintain a healthy weight, and live a quality life as you age.
Here are 5 Tips to maintain your muscle mass as you age.
1. Strength train at least 2-3 times per week. This is the first tip, because it is the most important tip! And no, you won’t “bulk up” or look too muscular. Adding muscle mass increases your BMR, allowing you to burn more calories even when you are not exercising.
2. Ramp up intensity of your aerobic exercise (running, biking, swimming faster). Exercising at higher intensities allows you to reap the benefits of “after burn,” a phenomena where you burn extra calories post exercise. To benefit from this effect, you should work at a pace where it’s difficult to talk.
3. Eat enough protein from high-quality sources. High-quality protein sources supply amino acids to your muscles post-exercise so they can repair and grow. According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams.
4. Stay well hydrated. Water is important because all of the chemical reactions in your body require water, including the ones that burn calories.
5. Don’t starve yourself in order to lose weight. You need to consume a moderate amount of calories in order to lose weight. If you eat a significantly low amount of calories, you’ll lose weight but much of it will be from water and muscle loss. Plus, you’ll likely lose hard-earned muscle mass that’s responsible for maintaining a higher metabolism.
Let me know what you think, and if you need help with your weight loss goals.
Mary Ellen Zung, BA is a Certified Holistic Health Coach helping her clients with lifestyle change for overall health and wellness. She can be reached at coachmaryellen@outlook.com.