Muscle Up, Ladies!

Hopefully, by now, you know that the numbers in your age don't have to limit you, confine you, identify you or boss you around!

But we do need to be realistic about practical issues that can result in limitations if we are not purposeful and active in preventing them. I'd like to throw out one of those practical, need-to-be-aware-of issues that affects women - especially after the age of 50! It's both concerning - and quite frankly - a little creepy!

First, the concerning part. Did you know that you lose an average of 5% of your muscle mass every ten years after the age of 35? Unless you do something about it, that is. This muscle loss is called sarcopenia, and by age 55, you've lost about 10% of the muscle you once had. By 65...20%.

It gets worse...sigh...

Couple the demise of your muscle mass with a sedentary lifestyle - too much eating, not enough moving - and you'll have more than "bat wing" triceps to deal with!

Here's a major problem with muscle loss. Muscles protect joints and bones. So when muscles go, joints and bones are more vulnerable. It's a perfect storm for pain and debilitating conditions that make you want to stay either inactive or sedated! And this is why so many women in our age group try this line: "I just want to age gracefully." Basically, that's like saying, "I'm not going to do anything about it because muscle wasting is a natural part of aging." And then women resign themselves to pain, medication, and inactivity. Problem is...there's nothing graceful about muscle loss.

And here's the kinda creepy part. You have more muscle to deal with than you probably know. You may think bulky biceps are for weight lifters. And you may have given up on toned quadriceps since you don't plan to wear a swimsuit again in like...ever. But have you considered that the inside of your intestines are lined with muscle tissue? That's kinda how they get their job done - muscle contractions. I know! Creepy, right? I hate to tell you but when all the obviously visible muscles sag and lose their tone? So do all the ones you cannot see. And I refuse to describe what that could mean for your future. But I'm pretty sure you'll get it if you think on it! And let me also throw this out: the heart is a muscle.

So...muscle wasting becomes a bit more serious than looking decent in a tank top this summer - although that's an awesome goal!  What to do?

Well, muscles need two things
1. They need to be fed complete protein
2. They need to be exercised

That's pretty much it. But both require work. Because let's face it, to stay healthy, dynamic, and irritatingly energetic after 50 requires more effort than when we were 30. It just does.

BUT...the benefits of digging into this and maintaining and building healthy muscle mass are huge!

1. Protection for your bones and joints, heart and intestines
2. Increased mobility and strength
3. Increased metabolism
4. You simply look better and healthier, feel better and healthier, and have more confidence

What to Feed Muscles? Complete protein is what feeds muscle tissue. This means protein that includes all 9 essential amino acids that your body cannot make on its own. Some foods are complete proteins all by themselves. Muscles can use these proteins as they are: meat/fish/poultry, milk, yogurt, eggs

Other foods are considered "incomplete" proteins, in that they have some of the essential amino acids - but not all - and therefore the muscles will not use them as is. These incomplete proteins need to be combined with each other to create complete proteins that the muscles can use. These incomplete proteins are: nuts, beans, grains, seeds, peas/legumes, corn

So - eat some beans wrapped in a tortilla? Complete protein. Slap some almond butter on whole grain bread? Complete protein. But the nuts alone? Not a complete protein, although an excellent source of healthy fat and complex carbohydrates.

It's important to know how much protein your body needs. The requirement increases when you exercise. Once you know how much protein you need, you can figure out the best way to get it, in the leanest healthiest way possible. There's a nifty protein calculator here that you can use:
http://biprousa.com/calculator/

Women often ask me what I do to avoid muscle wasting. Although everyone is different, my best strategy involves lots of exercise and a diet rich in fish, lean meat, beans, whole grains, nut butter, and Greek yogurt. But to truly supplement in a way that meets the demands of my age (62) and my exercise level - I must supplement with whey protein that I put in my oatmeal, my yogurt - or make yummy smoothies. Here's the one I use.  It's a complete protein, gluten free, no taste, no added anything:

http://www.biprousa.com/bipro.html#

Using Our Muscles... Well, it's whey easier (sorry!) to discuss eating than working out...But here's the deal. There is simply no way to build, maintain, and preserve muscle mass without exercise. Sorry - but I can't sugar coat it... You just won't be able to sip a protein smoothie from the recliner every night and call it good. You gotta USE those muscles you're feeding if you want to keep them!

Now, of course, you don't need to be a body builder. You don't even need a gym. Some inexpensive, light, hand held weights and a good video can do the trick and will pay off in the future if you're consistent. Better yet - join a fitness toning class - because it's way more fun exercising in a group, and the time goes super fast! Of course, I'm a little pro-group fitness because I teach Zumba Toning classes - and they are excellent for strengthening, building, and toning those muscles!

Did you know that it's no longer fashionable to be skinny? Skinny looks unhealthy and the whole wasting away, hollowed out thing is never good fashion sense. "Strong is the new skinny" - and it is a principle I firmly believe in. Work at being strong and fit - and you will feel fabulous, look fabulous far past your 50's - and your muscles...ALL of them (creepy!) will thank you! Time to muscle up, ladies, for a healthy, dynamic life after 50!

Cheryl