1. Muscle weighs more than fat but it is “skinnier” than fat so if your body is made up of a higher % of lean body mass, you will be tighter, smaller all over.
2. Muscle eats fat for dinner:) Seriously, as your lean muscle increases so does your resting metabolism, and you burn more calories all day long the more “lean” your body is. In summary: lift a weight, run less, eat more:) sounds awesome.
3. Muscle looks better in clothing. Have you ever chosen the longer skirt or pants over the shorts because of the dimples on your thighs? (I hear a resounding yes!) Muscle makes your skin tighter, fat makes it dimply….who looks better in clothes now!?
4. Muscle makes grey hair and wrinkles look sexy:) And I will stay on this one to end this post because building muscle can start with vanity reasons but it ends with a much deeper benefit, longevity!
Let me tell you women out there who think you’re sitting pretty with a small frame or jeans size because of your 10 mile jogs or weekly tennis game… if you don’t start building lean body mass (a.k.a. muscle) now you will find yourself aging a LOT faster than you should and it gets harder and harder to build muscle mass as we get older.
What does an aging body without muscle mass have in store for you? Brittle bones, little flexibility, weak joints (osteoarthritis), and a body fat percentage that will creep up over time with no muscle to eat away at it. This will leave you “obese” if you look at the body composition charts, prone to diabetes and many more issues. There will be a point where you can’t run from your dinner or fat cells for 10 miles or keep up with the ladies on the tennis court enough to consider it exercise. Taking muscle mass into your golden years is the best thing you can do for your body. Starting now will help you to realize that you don’t have to work so hard or spend so much time on the cardio-deck to see the same results.
I can’t preach this enough, get some resistance training in your life NOW…make STRONG your new goal, not skinny.
Real life: This 76 Year old took my cycling class (interval cardio with weighted bars for arm work) the other day, she is going to be playing with her GREAT grandchildren for a long time and her children will not be burdened with medical costs due to a sedentary or unhealthy lifestyle.
How to build muscle:
- Add in resistance training, squats, lunges, weights, even yoga can help.
- watch your time spent on only cardio as it will use your muscle mass for energy if you are doing it too much and not eating enough.
- Eat more protein…the building block of muscle!
If you need help finding a way to add it into your routine, email me or comment here and I can help you. It can be done at home, you don’t have to ever step foot in a weight room with the guys or hire a personal trainer.
- Get 5-10 pound dumbbells in your house and do a 3 sets of 20 lunges, squats, and dead-lifts (use you-tube them to find out perfect form).
- Find 2 of your favorite songs and hold 5 pounds up doing lateral raises, shoulder presses, bicep curls, and tricep kick backs for the entire length of both songs without dropping them. (use you-tube to find out form for these!)
- stop halfway through or at the end of your run and do walking lunges for an entire block.
- join a body sculpting or barre class, especially if all you do is run or cycle outside and have no gym membership. purchase the 10-20 class package and use 1 or 2 a week to compliment your outdoor routine.
- yoga can be included in resistance training and is super great for your body as you age. you DON’T have to be flexible before you go to a yoga class!!!
See you in class,