How’s That Metabolism???

Research now shows that on average, most people experience a 2-4% decline in their resting metabolic rate with each passing decade.  Add to that the 5 lbs. of muscle loss and the 5 lbs. of fat increase that the average person experiences and getting older becomes a pretty depressing proposition.

But don’t fear… you’re not average!
You’ve got us!!!

(read on…)

"Age-related metabolic decline" is the scientific term for some of the negative physical changes the average person experiences as they age (notice I said "they").

They lose muscle mass, they gain fat mass and their strength & power abilities rapidly decline.  Sometimes to the point that they can’t even get out of a chair or out of bed and you know what comes next…

This happens because we just don’t use our muscles as much as we did when we were younger and in the same ways.

There’s a whole host of reasons for this, but allow me to be "captain obvious" here…

We just plain sit more.

As we climb the corporate ladder and "progress" in life we get a more expensive and softer chair and get to sit in it, more and more!  Ahhh, the good life…

I’m guilty of this… I have transitioned from only doing personal training (where I was always moving and jumping around performing the "labor" of personal training) to now doing a lot more management of a fitness business (which requires more time behind this computer).  I do still train a small group of clients but nothing like I used to.

So the result of all this sitting is that our big lifter muscles, often called "fast-twitch" muscle fibers, the ones that help you stand up, pick things up, move with power and precision, don’t get stimulated much anymore.  And you know what happens when you’re not following the body’s "use it or lose it" principle… the muscles go away.

    Some people mistakenly think, "well, I get my exercise, I walk my dog every night and ride my bike on the weekends…"  But, unfortunately, walking or casually riding a bicycle doesn’t stimulate the "big guys" enough… the "fast twitch" muscle fibers.  The activity is not at a high enough intensity to really recruit them into action and so they still wither and die from lack of use…

and you still experience "age-related metabolic decline."

And… the worst thing about it is when it comes time to use your big strong muscle fibers, like when you stumble and need a big powerful muscle contraction to prevent yourself from falling on your face, they’re no longer their and you suffer.

But, as I said above,

YOU’RE NOT AVERAGE… YOU’VE GOT US!

 

Will Work For A Metabolism…

How are you going to prevent the grim scenario presented above???  Because there really is a solution.

When it comes to muscle mass, strength and metabolism as we age,

intense exercise is king!

With it…  you get to keep the muscle mass (particularly the fast-twitch fibers) and a much higher metabolism through your lifespan.

Without it…  well you get to politely smile and waive bye, bye to parting muscle mass, a healthy metabolism and that lean, energetic, youthful body!

So what is "intense" exercise?  Well, strength training is a good one for starters.  Lifting a heavier weight than what the body normally does is a great way to create that "overload" effect, and hence maintain or build more muscle (particularly the bigger fast-twitch muscle fibers).

Pick an exercise that includes many muscle groups like a deadlift or a squat and start doing it, gradually increasing the amount of weight your lifting over time.  And for goodness sake, hire a professional to make sure your proficient at it as well as help you pick a few other really good ones that will result in you reaching your goals.

Pain Is Your Friend… No Really!

There are also many other ways to increase the "intensity" of your exercise program and hence keep that lean, mean, beach-machine of a body.

Here are a few of the techniques/workouts we prescribe here in Athlon Elite:

  • Interval running or hill running (something with a good incline)
  • Body weight circuits that bring about fatigue like rounds of 10 push-ups, 10 sit-ups and 10 back extensions for 20 minutes
  • Rope skipping for 2 minutes then rest 1 minute
  • Burpees, jumping jacks and other explosive movements like box jumping

 

There are many ways to accomplish the "overload" and hence an intense exercise routine.  Just make sure that (1) it’s a physically demanding exericse, (2) that it involves multiple muscle groups and joints, and (3) it is done near your maximum heart rate for short bursts.

You can do it!  And if you’re not sure you can come into Athlon Elite for a trial workout and a FREE consultation with one of our Lead Trainers to figure out how we can help you do it.  It really does work and we have over 100 success stories on it working.  Click here to request a FREE consultation.  It will be the best decision you ever make!

Until next time,

Ryan

P.S. Ask about our multiple person discount.  At these prices you can’t afford not to take advantage of our program.  Sign up for a FREE consultation, click here.