It’s commonly thought that metabolism slows with age. Fortunately, there are steps you can take to prevent this. Here’s what you need to do.
How often have you been told that your metabolism slows down as you age? While there is some truth to this statement, the effect has less to do with age than it does to another critical factor. This factor is the amount of muscle mass you carry. It’s a proven fact that the more muscle mass you have on your frame, the more fat you’ll burn on a daily basis regardless of your age.
Where does the idea that your metabolism slows down significantly with age come from? It’s been shown that both men and women lose muscle mass as they age which will translate into a slower metabolism. Fortunately, this gradual loss of muscle tissue can be prevented by a regular strength training exercise routine which utilizes weights. When you incorporate regular strength training exercises into your fitness routine, you don’t have to suffer from the age related decline in metabolism that so many people fear is inevitable.
In addition to a strength training exercise routine, it’s important to increase your daily consumption of protein rich foods which will not only help you rebuild your declining muscle mass, but will help to prime your metabolism to work at its optimal rate. Protein consumption helps to prevent those hunger and food cravings that can sabotage your efforts to maintain your optimal weight.
Muscle strengthening exercise has been shown to be effective in maintaining muscle composition in all age groups. It’s never too late to start. In the beginning, you may want to start with lighter weights and do higher repetitions, but you should gradually advance to heavier weights and fewer repetitions if you want to preserve and build muscle tissue. To be effective, you need to use a weight that’s heavy enough to cause fatigue after about eight consecutive repetitions. If you’re not achieving fatigue at that level, it’s time to advance to a higher weight.
It’s important to maintain adequate nutrition and a sufficient number of calories to promote muscle growth. If you attempt to starve yourself of protein and calories, your body will attempt to get energy by breaking down muscle tissue which will further slow down your metabolism. To ensure that you’re getting the proper nutrition to promote muscle growth, it may be helpful to consult a nutritionist or fitness trainer who can present you with a customized diet plan.
As you can see, your metabolism doesn’t have to slow down significantly as you age. By taking the proper steps to promote muscle preservation, you can continue to enjoy a trim body into your retirement years.