This is an intriguing concept explored by Dr. Gabrielle Lyon in her book Forever Strong.
Over the past 50 years, our attention has been diverted by food fads and medications. We move less, spend more than 70% of our day sitting, and avoid activities that make us sweat. Our society’s obsession with fat and lack of focus on skeletal muscle is causing tremendous damage.
Muscle Loss Over Time
Every decade, we lose 8-13% of our muscle mass. By age 80, we may have lost 40-50%! Just look around you at your elderly relatives, or even those not so elderly. Notice how they appear frail and weak, struggling with tasks they once did with ease. Their risk of falls and immobility increases significantly. This doesn’t have to be our future. With perseverance and effort, building muscle can do wonders for our health and well-being.
The Importance of Muscle
Muscle makes up 40% of our body mass and is essential for health. It’s the keystone organ of health, crucial for overall body function. Healthy muscle boosts metabolic health by improving energy production and reducing chronic disease risk.
Metabolic Health and Muscle
Metabolism refers to how cells convert food into energy. This energy is our life force. Mitochondria, the primary energy producers in our cells, function better with healthy muscles. Dysfunctional mitochondria are linked to every chronic disease. Insulin, the key metabolic hormone, orchestrates energy production and utilization. Lower insulin levels indicate better metabolic health. Building healthy muscle increases the number and quality of mitochondria in our cells, enhancing metabolic function and overall health.
Are We Overfat or Under muscled? Combining Fat Loss and Muscle Gain for Optimal Health
Understanding the balance between fat loss and muscle gain is crucial. The modern lifestyle, characterized by sedentary behaviour and poor dietary choices, has led to an increase in body fat and a decrease in muscle mass. Addressing both aspects simultaneously is essential for optimal health and well-being.
Benefits of a Muscle-Centric Lifestyle
- Balanced Blood Sugar: Muscle acts as a glucose sink, storing glucose as glycogen, which reduces blood sugar levels and lowers insulin concentrations. During exercise, muscles use glucose for energy, improving metabolic health.
- Increased Energy: Healthy muscles enhance physical performance and stamina, leading to more energy. Muscles store glycogen, boosting energy production and reducing fatigue.
- Mental Clarity: Exercise increases blood flow to the brain, improving cognitive functions like memory and problem-solving. Physical activity releases endorphins, reducing stress and promoting well-being.
- Decreased Body Fat: Muscle burns more calories at rest compared to fat tissue. Strength training and aerobic exercises build muscle and burn fat, enhancing metabolic rate and reducing body fat.
- Improved Body Composition: Healthy muscles create a toned appearance by reducing fat and increasing lean muscle mass. This balance is crucial for physical health and aesthetics.
- Reduced Cravings: Exercise and a protein-rich diet regulate hunger hormones, reducing cravings and promoting satiety, aiding in weight management.
- Boosted Immune System: Regular exercise enhances the circulation of immune cells, helping to fight infections. Muscles produce cytokines during exercise, which have anti-inflammatory effects and boost immune responses.
- Muscle as an Endocrine Organ: Muscles release myokines during contraction, which improve insulin sensitivity, reduce inflammation, and regulate metabolism, maintaining overall health and preventing chronic diseases.
Building Strong and Healthy Muscle
Optimizing Protein Intake Muscles are made of protein, which consists of amino acids. We need essential amino acids from our diet, as our body cannot produce them. Animal proteins, soy products, and quinoa contain all essential amino acids, while most plant proteins do not.
Daily Protein Needs
- Women: At least 100g/day
- Men: At least 120-150g/day
Protein is found in animal foods, dairy, and some plants. The amount needed depends on your build, muscle mass, and activity level. Aim to gradually increase your protein intake with every meal.
Do you know how much protein is actually in protein food you eat?
See these Protein charts 1 and 2
Protein Distribution Getting at least 30g of protein in the first and last meals of the day is crucial for muscle protein synthesis. Breakfast should be high in protein, avoiding traditional low-protein options like bread and cereals.
Types of Exercise for Muscle Gain
- Resistance Exercise Training (RET): Strength training using weights, machines, resistance bands, or body weight improves muscle mass, strength, and bone density, and prevents injuries.
- Endurance Exercise: Aerobic activities like running, cycling, swimming, and walking enhance cardiovascular health, stamina, and mental health, and boost the immune system.
- High-Intensity Interval Training (HIIT): Short bursts of intense exercise followed by low-intensity recovery improve cardiovascular fitness, burn calories, enhance metabolic rate, and improve insulin sensitivity.
Dr. Lyon's Recommendations
- 150 minutes of moderate to vigorous exercise per week
- Resistance training three to four days a week, focusing on upper body, back, and lower body
- One HIIT session each week
Starting Your Journey
This might sound daunting at first. Understand your body type, fitness level, lifestyle, and goals. Start with exercises that match your current fitness level and gradually increase intensity. Prioritize proper sleep, nutrition, and tracking your progress. Learning the right techniques is crucial to avoid injury.
You might consider engaging a personal trainer once a week to tailor a program individual to your needs and show you the correct lifting techniques to avoid injury.
