iStock.com/Wavebreakmedia Joining a gym can be daunting, while joining a trendy fitness program like CrossFit or SoulCycle or Orangetheory Fitness can be especially dangerous for beginners and seniors. But do you need to leave home to get in shape? Building muscle at home is entirely possible if you’re committed to a strength-building regimen. There can be significant health benefits to strength training at home if it’s done properly. Gaining muscle mass can not only improve your quality of life every day, but it can also protect you from chronic conditions like osteoporosis, sarcopenia, high blood pressure, depression, and type 2 diabetes. Aside from these benefits, strength training can also reduce the chances of falls, improve balance, reduce the risk of fractures, and boost mood and mobility. At-home workouts can save you money and allow you to overcome any potential fears you may have about working out in public. Although most towns now have age- and ability-centered … [Read more...] about 5 Best Exercises for Building Muscle at Home
How do i build muscle mass
Credit: iStock.com/porpeller If your goal is muscle growth, you need to take advantage of every single hour of the day. You might not realize it, but sleeping hours can be the most anabolic (the state in which your body is more prone to build muscle) time of the day, if you’re using them right. Sleep hygiene can help boost anabolism overnight while setting an optimal environment for muscle growth during the day. If you’re looking to take your gains to the next level, sleep hacks can help get you there. Getting roughly eight hours of uninterrupted, good-quality sleep every night allows your body to recover and get ready to perform the next day. It ensures that your muscle-building hormones are well balanced and that your body is functioning at a high level to create an optimal environment for muscle growth. In This Article: What Is Sleep Hygiene? How Does Sleep Contribute to Efficient Muscle Growth? Simple Sleep Hacks for Better Sleep Hygiene What Is Sleep Hygiene? Sleep … [Read more...] about Sleep Hacks to Optimize Muscle Hypertrophy
You likely already know that genetics significantly influence who you are. They mold your unique qualities that ultimately determine your thoughts, behavioral patterns, and of course, appearance. However, can your genes also influence how quickly you lose muscle mass over time? They sure can.Although everyone gradually loses muscle with aging, some people are genetically predisposed to lose it faster and easier, and starting at an earlier age, explains Julie Chen, MD, chief clinical officer at Vitagene, a DNA-based health and wellness personalization platform. Sarcopenia, which is the loss of muscle mass due to aging, often occurs as a result of lower levels of growth hormones, such as testosterone, and difficulties absorbing key nutrients we need, Chen says. (This article on your aging muscles will terrify you, but it just might change your life.)Generally, around 30+ in age, men and women can start to lose muscle mass—although it’s more common in men—but the … [Read more...] about Are Some People Genetically Predisposed To Lose Muscle More Easily?
When it comes to building muscle, it takes two to tango. “First we need the stress of exercise to stimulate the need to build muscles, and then we need the extra protein to actually build the new muscle,” says Donald K. Layman, Ph.D., Professor Emeritus in the Department of Food Science & Human Nutrition at the University of Illinois.So making sure your diet doesn’t skimp on this macronutrient is vital if you want to get the most out of your workouts. Plus, research suggests protein dulls your hunger, which is good news for your waistline. “When a higher proportion of calories come from protein, it minimizes the loss of muscle mass during weight loss, and helps drive the weight loss towards body fat,” explains Laymen.But what if you prefer beans over beef? Can you still get all the protein your body needs to look and perform its best on a vegetarian diet? Worry not, tofu lovers. A recent Arizona State University study found no difference in measures of … [Read more...] about 14 Foods That Will Help You Gain Muscle On a Vegetarian Diet
Cycling is an excellent way to lose weight. It’s a low-impact activity on your joints, offers variety in terms of length and intensity of training, and perhaps best of all, you can’t beat the views. However, depending on things like how often you’re riding, how your body builds muscle mass, and your diet, the scale may not reflect the positive changes your body is undergoing—otherwise known as the dreaded (and all-too-common) weight loss plateau.It can be easy to feel discouraged when you stop seeing the numbers on the scale tick downward. But the truth of the matter is if you’re cycling your way to a healthier weight, there are plenty of other signals that indicate your weight loss and overall fitness are right on track.“We have measures of success beyond the scale,” says Leslie Bonci, MPH, RDN, CSSD. Bonci is the owner of nutrition consulting company Active Eating Advice and co-author of Bike Your Butt Off ($19.99 at … [Read more...] about 6 Signs Your Weight Loss Plan Is on the Right Track