Muscle Atrophy,

Personal trainer London

How to stop it and keep it

Muscle atrophy, or the loss of muscle mass and strength, is a natural process that occurs as we age. However, there are several things that you can do to slow down or prevent muscle atrophy as you age:

1. Exercise

2. regularly: Engage in regular physical activity that includes both aerobic exercise and strength training. This can help to maintain and build muscle mass, as well as improve overall health and fitness.
3. Eat a balanced diet: Eat a balanced diet that includes adequate protein, which is important for building and maintaining muscle mass. Additionally, make sure you are getting enough vitamins and minerals, as deficiencies can contribute to muscle weakness and atrophy.
4. Stay hydrated: Drink plenty of water and fluids to help maintain muscle function and prevent dehydration, which can cause muscle weakness.
5. Get enough sleep: Aim for 7-8 hours of sleep per night to help your body repair and build muscle tissue.
6. Avoid prolonged periods of inactivity: Sitting or lying down for extended periods of time can contribute to muscle atrophy. Try to break up long periods of sitting with short bouts of activity, such as taking a short walk or doing some stretching exercises.
7. Manage chronic conditions: Chronic conditions such as diabetes, heart disease, and arthritis can contribute to muscle atrophy. It’s important to manage these conditions through medication, lifestyle changes, and other treatments as recommended by your healthcare provider.
8. Seek medical advice: If you are experiencing significant muscle weakness or atrophy, it’s important to seek medical advice from a healthcare provider who can evaluate your condition and recommend appropriate treatments or interventions

   To gain muscle mass, it’s important to engage in regular strength training or resistance exercises that challenge your muscles and cause them to adapt and grow. Here are some of the best exercises for building muscle:

   1. Squats: Squats are a compound exercise that work multiple muscle groups, including the legs, glutes, and core. They can be performed with body weight or with added weight, such as a barbell or dumbbells.
   2. Deadlifts: Deadlifts are another compound exercise that work multiple muscle groups, including the back, legs, and core. They can also be performed with body weight or with added weight.
   3. Bench Press: The bench press is a compound exercise that primarily targets the chest muscles, but also works the shoulders and triceps. It can be performed with a barbell or dumbbells.
   4. Pull-Ups/Chin-Ups: Pull-ups and chin-ups are bodyweight exercises that target the back and biceps. They can be modified to make them easier or more difficult, depending on your fitness level.
   5. Overhead Press: The overhead press is a compound exercise that primarily targets the shoulders, but also works the triceps and upper back. It can be performed with a barbell or dumbbells.
   6. Lunges: Lunges are a compound exercise that work the legs and glutes. They can be performed with body weight or with added weight.
   7. Rows: Rows are a compound exercise that work the back, biceps, and shoulders. They can be performed with a barbell, dumbbells, or a machine.

   It’s important to note that while these exercises are effective for building muscle, it’s also important to vary your workouts and include a mix of exercises that target different muscle groups. Additionally, it’s important to challenge yourself with progressively heavier weights or more difficult variations of these exercises over time to continue to see progress and avoid plateauing.

   

   What diet are best keep strong

   Maintaining a healthy and balanced diet is important for overall health and strength. Here are some dietary recommendations for keeping strong:

   1. Adequate protein: Protein is essential for building and maintaining muscle mass. Aim to include a source of protein with each meal, such as lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. The recommended daily intake of protein is 0.8 grams per kilogram of body weight, but this may vary depending on individual needs and activity level.
   2. Healthy fats: Healthy fats, such as those found in nuts, seeds, avocados, and fatty fish, are important for maintaining strong bones and muscles, as well as overall health. Aim to include sources of healthy fats in your diet.
   3. Complex carbohydrates: Complex carbohydrates, such as whole grains, fruits, and vegetables, provide the body with energy and are important for maintaining physical activity and exercise. Aim to include a variety of complex carbohydrates in your diet.
   4. Hydration: Staying hydrated is important for maintaining strength and preventing fatigue. Aim to drink plenty of water and fluids throughout the day, especially during physical activity or in hot weather.
   5. Vitamins and minerals: Adequate intake of vitamins and minerals, such as calcium, vitamin D, and magnesium, are important for maintaining strong bones and muscles. Aim to include a variety of nutrient-dense foods in your diet, such as leafy greens, dairy products, nuts, and whole grains.

   It’s important to note that individual needs may vary depending on factors such as age, gender, and activity level. Consulting a healthcare professional or registered dietitian can help you determine your individual dietary needs and create a personalized plan for maintaining strength and overall health.

   Testosterone

   is a male sex hormone that is important for maintaining muscle mass, bone density, and overall health. While there is no single food that can increase testosterone levels significantly on its own, there are certain foods that may help support healthy testosterone levels. Here are some examples:

   1. Tuna: Tuna is high in vitamin D, which is important for testosterone production. It’s also a good source of protein and omega-3 fatty acids, which can support overall health.
   2. Shellfish: Shellfish, such as oysters, are high in zinc, which is important for testosterone production. Zinc is also important for immune function and wound healing.
   3. Beef: Beef is high in protein and zinc, both of which are important for testosterone production. It’s also a good source of vitamin D and iron.
   4. Eggs: Eggs are a good source of protein and vitamin D, which are important for testosterone production. They’re also a good source of cholesterol, which is a precursor to testosterone.
   5. Leafy greens: Leafy greens, such as spinach and kale, are high in magnesium, which is important for testosterone production. They’re also a good source of vitamins and minerals that support overall health.

   It’s important to note that testosterone levels can be influenced by many factors, including age, genetics, and lifestyle factors such as exercise and sleep. While a healthy diet that includes these foods may support healthy testosterone levels, it’s important to consult a healthcare professional if you have concerns about low testosterone levels or other health issues.

   To prevent muscle wasting or muscle atrophy how many days week do need to exercise 

   , it’s important to engage in regular exercise or physical activity that challenges your muscles and encourages them to adapt and grow. The American College of Sports Medicine recommends that adults engage in strength training exercises for all major muscle groups at least 4 days per week.

   In addition to strength training, it’s also important to engage in regular aerobic exercise, such as walking, cycling, or swimming, for at least 150 minutes per week to maintain overall health and prevent muscle loss.

   It’s important to note that the specific amount and type of exercise needed to prevent muscle wasting may vary depending on factors such as age, health status, and individual needs. Consulting with a healthcare professional or certified personal trainer can help you determine the best exercise plan for your individual needs and goals.

   Supplements what ones are need to keep muscle  

   While there are many supplements on the market that claim to prevent muscle wasting, there is limited scientific evidence to support their effectiveness. It’s important to note that the best way to prevent muscle wasting is through regular exercise and a balanced diet that provides adequate nutrients and calories to support muscle growth and maintenance.

   That being said, there are a few supplements that may help support muscle health and prevent muscle wasting in certain populations:

   1. Creatine: Creatine is a naturally occurring amino acid that is involved in energy production in muscle cells. It has been shown to improve muscle strength and size in older adults and those with muscle wasting conditions.
   2. Omega-3 fatty acids: Omega-3 fatty acids, which are found in fatty fish and fish oil supplements, may help reduce inflammation and support muscle health.
   3. Vitamin D: Vitamin D is important for muscle and bone health, and deficiency has been linked to muscle wasting in older adults.
   4. Branched-chain amino acids (BCAAs): BCAAs, which include leucine, isoleucine, and valine, are essential amino acids that are involved in muscle protein synthesis. They may help reduce muscle breakdown and support muscle growth in certain populations, such as older adults and those with muscle wasting conditions.

   It’s important to note that supplements should be used under the guidance of a healthcare professional and in conjunction with a balanced diet and regular exercise. Supplements should not be used as a replacement for a healthy lifestyle or medical treatment.

   How much time to do need to keep exercise in gym 

   he amount of time you need to spend exercising in the gym can vary depending on your individual goals and fitness level. In general, the American College of Sports Medicine recommends that adults engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with strength training exercises for all major muscle groups at least two days per week.

   For strength training exercises, it’s generally recommended to perform at least one set of 8-12 repetitions of each exercise, using a weight that is heavy enough to challenge your muscles but still allows you to maintain proper form.

   The length of each gym session can vary depending on your fitness level and the types of exercises you are doing. A typical gym session may last anywhere from 30 minutes to an hour or more, depending on the intensity and duration of your workout.

   It’s important to listen to your body and avoid overtraining, which can increase the risk of injury and hinder progress. It’s also important to vary your workouts and include a mix of cardiovascular exercise and strength training to support overall health and fitness. A certified personal trainer or healthcare professional can help you develop a safe and effective workout plan based on your individual needs and goals

   

   Scott Bryant? Chek Personal Trainer  London

   Hi, if you suffered from muscle wastage from Eva bad diet, illness, or any other health complication then I can help you gain it back with a structured program on nutrition, exercise and lifestyle. If you’re interested, please live chat or give us a call