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How to boost your energy and stop age related muscle loss

Understanding why we lose our energy as we get older can involve many factors; poor diet, lack of sleep, and stress are just some of the factors that can impact our ability to perform to the highest level in our professional and personal lives. Another key factor is age related muscle loss, called Sarcopenia. It can start as early as your 20's, losing around 0.5% every year. It then doubles each decade when you reach 60 (1% per year at 60, 2% at 70, 4% at 80 and so on).

People with weakened muscles have a number of symptoms as a result and the diminished muscle mass means:

  • Poor body posture

  • Poor balance

  • Low levels of energy

  • Susceptible to injury

  • Breathing problems

  • Psychological problems such as depression

  • Reduced immune system and immune response

You're also less likely to get adequate exercise, which may lead to:

  • Obesity

  • Heart disease

  • High blood pressure

  • Adult-onset diabetes

The good news is that all of these conditions can be reversed so that you are back to performing better than ever before. Introducing a regular exercise programme into your routine can not only help keep muscle loss at a minimum it can also build and strengthen your muscles giving you increased energy. A study in the US revealed that people in 70s, 80s, and 90s managed to double their muscle strength during a 10 week training period.


If you can increase your muscle mass in your 70s - 90s, imagine what you could do in your 30s, 40s or 50s! In today's hectic business world more and more young professionals starting as low as their late 30's are suffering from an increasing number of poor health issues. Essentially their bodies are ageing before their time because of a lack of muscle and an increased amount of body fat.


If you are spending long periods of your day sitting at a desk, taking the lift, standing on escalators, taking a taxi rather than walk, it's more than likely that you run out of energy in the afternoon and reach for the caffeine or snacks to see you through the day to boost your falling energy levels. You are not alone, this is unfortunately incredibly common in today's society!



As we mentioned above there is a way back to that healthy version of you

That version with loads and loads of energy (not to mention a healthy amount of muscle and reduced body fat). The way back is not about taking a pill to get you through the day which is like papering over the cracks in your house wall so that you can't see the cracks any more. But the crack is there, and the crack is just going to get bigger and bigger if you don't do anything about it!


When it comes to your health, ignorance is not bliss. Ignorance is really dangerous! Your health is your income, it's the roof over your head, the protection for your loved ones and children, it's the ability for you to play with your children and to one day send them to university and to see them get married.

As an example, you service your car each year, you would repair that expensive watch when it breaks. The most important thing that we own is our health, why do we then ignore it when we know deep down inside that it's not as good as it should be?


Maintaining muscle mass is one element of a healthy lifestyle and action should be taken as early as possible to prevent muscle loss.

Strength training has endless benefits for everyone:

  • Helps speed up metabolism and keep you lean

  • Improves bone health & muscle mass

  • Helps prevent injury and disease and is very effective for arthritis

  • Helps menopausal women increase bone density

  • Increases flexibility & stability

  • Improves mood and energy levels


It's not all about going to the Gym

Not everyone likes going the gym, and the good news is that you don't have to. You don't need loads of complex machines, you have a weight that you carry around with you all the time. Depending on your level of fitness you can make it easy to super complex, that weight is your body weight. Body weight exercises are great as they can be done any where.


Whole body exercises will build muscle, boost your mood and increase your energy levels for hours afterwards. Exercises that will target your major muscle groups such as your legs, chest, back, shoulders (including your arms) and your core will massively help you to not only build muscle but:

  • Increase the rate that you burn energy, burning excess body fat

  • Increase your energy levels

  • Increase your focus and clarity for work

  • Leave you in a feel-good mood post workout

It's a win win situation!!


Add this to other areas such as improved nutrition and you will see increased levels of performance through better concentration and focus bringing more clarity and ease to your work.


Get started today:

Track your energy levels for 1 week, monitor these things:

  • How do you feel when you wake up (and what time)?

  • How many hours sleep did you have?

  • How do you feel mid morning?

  • How hungry are you at lunch?

  • How do you feel mid afternoon?

  • How hungry are you for your evening meal?

  • Did you snack in the evening?

  • What time do you do to bed and how tired are you?

You are looking for a easy flow of energy levels throughout the day and you should be feeling tired at the end of the day not during it.


If you are feeling tired throughout the day you need to do some more investigating as if left unchecked it will not get better on its own! You need to own it! You have to own the outcomes because ultimately it's your health that matters.


You can turn around most poor health conditions with lifestyle changes that will get you performing to your very highest level without it feeling like you are always pushing hard to achieve it.


If you would like more information on how you can do this please contact us today for a consultation on how you can get to focusing on having fun and not worrying about your health.


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