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Muscles playing hide and seek? Don’t let your gains disappear!

Ever raided your college athletic gear, only to find your old jersey drowning you like a deflated pool float? Muscle loss is no joke. It’s a natural side effect of aging, but with a few tweaks to your weekly routine, you can continue to build muscle at any age.

Today, we’ll talk about why our muscles decide to play hide-and-seek and how to keep them sculpted and strong.

Why do we lose muscle mass? 

Blame it on a party of three: time, a sedentary lifestyle, and malnutrition. As we age (thanks, Father Time!), our bodies naturally produce less testosterone and growth hormone, essential in building muscle. Combine that with a couch potato lifestyle or sitting at a desk from 9-5, and your muscles start to wither. Add in a sprinkle of malnutrition when you’re not getting enough protein, and you can say goodbye to your muscles.

The good news? While you can’t do anything about time (as Smash Mouth said, “The years start coming and they don’t stop coming”), you can change your lifestyle and eating habits.

Become a weightlifting Wonder Woman (or Man!)

Remember that “use it or lose it” saying? It applies to muscles, too! Strength training is your BFF for building and maintaining muscle mass. And you don’t need to worry about pumping iron until your 80s. Studies show that resistance training can help you pack on muscle even in middle or older age. Aim for two to three strength training sessions per week, targeting all major muscle groups. Think squats, lunges, push-ups, rows – all the exercises that use your body weight for maximum results.

Fuel your fitness machine

Picture your muscles as a high-performance engine. They need the right fuel to perform at their peak. That fuel is protein, the building block of muscle, so be sure you’re getting enough. For most, 0.8 to 1 gram of protein per pound of body weight every day is a great place to start. Lean meats, fish, eggs, beans, and tofu are all great protein-packed options.

Don’t sleep on sleep

Sleep is crucial for muscle repair and growth. When you sleep, your body releases hormones that help rebuild muscle tissue. Try to get 7-8 hours of quality sleep each night. Sleep well, and you may just wake up sculpted!*

*Ok, not really. But sleep is part of the solution! 

Running isn’t always the best idea

While cardio is great for your heart and overall health, it can actually lead to some muscle loss if you’re not careful. To avoid muscle cannibalism, balance cardio with other exercises, avoid cardio before weightlifting, and steer clear of high-impact cardio.

Need help? We’ve got you covered. 

Strong muscles aren’t just about aesthetics – they help with everyday activities, keep your metabolism humming, and boost your confidence. At Enhancewell Fitness, our personal trainers will create a tailored fitness program to make you look and feel like a champion. We’ll guide you through exercises with proper form to avoid injury, and keep things fun and motivating.

So, what are you waiting for? Schedule a private training session with us today, and find those hiding muscles!

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