Don't worry. We’re not expecting you to become a bodybuilder. But gaining a bit more muscle will help prolong your life. Here’s how.
Strength training is all about building lean muscle mass to help raise your basal metabolic rate (BMR) and create a favorable metabolic environment for fat loss. As we age, we’re prone to muscle loss (a 50-year-old person can lose 0.4 pounds of muscle every year). Compound that with muscle loss due to a sedentary (inactive) lifestyle and we start storing more calories than we’re burning.
By strengthening our muscles we burn more calories. In fact, one pound of muscle burns six calories a day just resting. Compare that to one pound of adipose (fat), which only burns two calories per day. Also, when hormones such as HGH (Human Growth Hormone) are elevated from strength training, fatty acids are more readily mobilized and used for fuel. The positive outcomes include:
- Higher energy levels
- Increased strength
- Counteracting osteoporosis and muscle decay
- Stronger core for stability, balance and posture
- A longer life!
Here is Mountain Trek's secret formula for effective strength training:
Start lifting, pushing or pulling your body, or weights, to fatigue or MMF (momentary muscular failure), meaning you cannot do another rep.
Do this 2x per week or 3x per week, allowing 48 hours between sessions for recovery
Work your largest muscles first, then your smallest (chest then biceps, back then triceps)
Pick a weight that is difficult and intense to push, pull or lift with good form and max out your ability somewhere between 8 & 12 repetitions
Repeat each exercise twice with a 30-second recovery time between sets. Eventually you can add a third set, or increase the weight/resistance until 12 repetitions can easily be done on your second or third set, and then again increase the weight/resistance.
Include compound exercises, such as squats, dead-lifts, rows and bench presses as they fire the most muscles. Work your largest muscles first, your smallest last. Avoid muscle imbalance, ensure you work both the front and back of your body (chest & back, quads & hamstrings, bicep & triceps etc.)
If you are new to strength training, hire a personal trainer to work with you to ensure good form, to motivate and to reduce risk of injury.
This formula will acutely inflame your muscle cells, signalling the growth hormone DHEA, and other hormones to replace the smaller, atrophied muscle cells with larger and stronger cells. This reverses the effects of a catabolic metabolism, allowing us to maintain an anabolic, vital, growth-centered body for the rest of our lives.