How many times have said that the average age of large weight gain that comes with 40 hits and beyond-is inevitable? Well, the next time someone starts to go for the inevitable metabolic slowing, know this: You can turn the ship. It’s not even that difficult.
Metabolic slowdown is a real thing. It is due to decreasing muscle mass by up to 8% per decade after age 30 and up to 10% after the big 5-0. “You lose about a quarter of a kilo of muscle mass every year in their 30s and 40s, and once you hit your 50, you lose about a pound a year,” says Wayne Westcott, an exercise physiologist in Quincy College in Boston. Although researchers are not exactly sure how this happens, the most accepted theory is that your body starts breaking down muscle at a faster than you can create a new backup rate. Muscle is metabolically active, so your metabolism slows down as it declines.
So, what do you think you could reverse the trend? Yes, more muscle!
Research shows that lifting weights twice a week for 25 minutes will get additional muscle force to maintain its metab buzz. A study by Westcott of more than 1,600 people between the ages of 21 and 80 showed an increase in muscle about 3.1 pounds after 10 weeks of resistance training twice a week. “That’s the equivalent of investing about 6 years of aging,” Westcott says. Subjects undertook a set of 12 different exercises, using a high enough weight that fatigued after 8 to 12 repetitions. The best part is, it did not matter if they were 25 or 75; the results were similar in all age groups.
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