Michael Buffton

Muscle Loss - Foods and Exercises to Build Strength

This article describes how to adjust your lifestyle in order to build and maintain lean muscle. It goes over specific exercises and foods that prevent muscle loss and help keep people healthy and active.

Lack of exercise and insufficient nutrition will result in muscle loss. Also referred to as muscle atrophy, muscle loss refers to the wasting away of muscle tissue due to lack of use or illness. One has to work towards living an active and healthy lifestyle in order to retain muscle strength and tone. 

People who have sedentary jobs are prone to muscle loss because of their lack of exercise. However, you can prevent and reverse atrophy by beginning a three time a week fitness regime. One does not need to overdo the exercises. In fact, overworking your muscles is actually harmful and will have a negative effect instead of being beneficial. A moderate amount every other day will greatly increase your health and attitude.

Nutrition

It is essential that one eats well while exercising. Exercise breaks down muscle tissue, and proper nutrition builds it back up. Eating protein rich foods will help build up muscle tissues, but it is also important to eat a balanced diet because many of high protein foods are also high in saturated fat. 

Great low-fat foods for building and keeping muscle mass:

• Egg whites
• Lean meats, poultry and fish
• Non-fat or low-fat milk and dairy products (skim milk and cottage cheese are terrific foods)
• Turkey breast
• Lean cuts of red meat
• Skinless chicken breast 

Also, foods such as nuts, raisins, and brown rice are great for keeping energy levels up throughout the day.

Exercise

Even if you do not have the time for a daily exercise routine, there are a lot of good ways to increase your activity level. When sitting before the television, one can walk around for a while during the commercial breaks. Or take the stairs instead of using the elevator. Many do not realize that climbing stairs is a great cardio vascular exercise. 

People who are unable to move due to some medical condition or those who are bedridden can also exercise with the help of a physiotherapist. Your body will not have the energy or the capacity to exercise when you are ill. The body needs rest to heal but resting the whole time is again harmful to your muscles. So the physiotherapist will help you find the balance between resting and exercising.

However, it is never too late to start.  Older people can also benefit from strength training, cardio exercise, and stretching routines such as yoga or Pilates. Exercising three times a week is enough for them to see a change in their muscle tone and structure. 

Staying active throughout your life will help you maintain your muscle mass- looking and feeling great shouldn't have an age limit.  

Article Tags: Muscle Loss

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