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From Flab to Fab: The Secret to Aging Strong
Emily Allen
August 12, 2024
Good morning and happy Monday, friends!
Why wait for someone else to give you the green light? Isn't it time you grant yourself the permission to start over?
I say, 'Permission granted.'
QUOTE OF THE DAY
"Strength does not come from physical capacity. It comes from an indomitable will."
SPOTLIGHT
Muscle Mass Matters
Maintaining muscle mass isn't just about looking good—it's about staying strong and healthy as you age. The National Institutes of Health (NIH) has put together a fantastic, easy-to-read article that breaks down the science and steps you need to take.
In their article, Maintain Your Muscle, NIH dives deep into why muscle maintenance is crucial. From battling age-related muscle loss to boosting metabolism and improving overall well-being, this guide is a treasure trove of information.
And, here are some additional reads to expand your knowledge:
🏋️ Exercise and Muscle Loss with Ozempic
How Ozempic affects muscle mass and exercise routines.
💪 Protein-Rich Diets and Muscle Strength
The role of protein in maintaining muscle, especially for women.
💧 Hydration and Muscle Mass
Why staying hydrated is essential for muscle maintenance.
FEATURED NEWSLETTER
HEALTH AND WELLNESS
3 Types of Workout Routines for Maintaining Muscle Mass
Each of these routines offers unique benefits and can be tailored to fit your lifestyle and goals. Mix and match them to keep things exciting and effective!
🎯 Routine 1: Resistance Training
Resistance training is a powerhouse when it comes to maintaining muscle mass.
Think of exercises like weight lifting, using resistance bands, or body-weight exercises like push-ups and squats.
🔥 Routine 2: High-Intensity Interval Training (HIIT)
HIIT workouts are all about short bursts of intense exercise followed by brief recovery periods.
This can be done with a variety of exercises like sprinting, cycling, or even jumping jacks.
🌳 Routine 3: Functional Training
Functional training focuses on exercises that mimic everyday activities. Think lunges, twists, and multi-directional movements.
It's perfect for improving daily performance and keeping muscles strong and adaptable.
MOTIVATION
Pump Up Your Workout
Music can be a game-changer for your workout routine. The right beats can boost your energy levels, improve focus, and make exercise more enjoyable. We've curated a playlist that’s sure to keep you moving and motivated!
TRIVIA
Did You Know?
Which of the following foods is beneficial for muscle maintenance? |
FINAL THOUGHTS
Maintaining muscle is not just about fitness; it's about embracing a healthier, more resilient you. It's about finding strength not just in your body, but in your daily commitment to yourself.
Consistency is key. Celebrate the small victories and be patient with yourself.
Every rep, every step, and every effort you put in counts.
Stay motivated, stay positive, and most importantly, stay kind to yourself.
Here's to new beginnings and the strength you'll build along the way.
Start Over Kitty & The Permission to Start Over Team
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What did you think about today's edition? |
TRIVIA ANSWER
Cottage Cheese
Why? Cottage cheese is rich in casein protein, which is a slow-digesting protein that helps in muscle recovery and growth.