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Can Baby Boomers (Seniors) Gain Muscle Mass?

September 12, 2016

to-older-women

Baby Boomers (Seniors) yes you can build Muscle Mass

With the right eating platform and drinking the right water for hydration and the right training (resistance weight lifting) there is no excuses for you seniors not to be able to get in shape and enjoy whatever life you have left, I know firsthand I am a Baby Boomer my name is Bill Mabry, my wife and I work out 6 days a week about 45 min per session we do interval training, we are on a whole food plant base diet we drink electrolyzed reduced water for recovery after a hard training session and we hydrate with this water about 1.5 gal per day.

Your body should be at 75% water, most seniors are 55% they are dehydrated, dehydration is the root cause of acidosis, acidosis is the root cause of inflammation, the root cause of most degenerative diseases is inflammation then you throw the multiple drugs most seniors are taking, there is no hope for the body. Why in the world would you want to live out what ever life you have left in pain and misery when you can reverse this check out the article below.

As we age, our muscle mass decreases at surprising rates. According to Dr. David Heber, director of UCLA’s Center for Human Nutrition, an average male who weighs 180 pounds might after age 60 lose as much as 10 pounds of muscle mass over a decade.

But can we turn that around?

Heber says absolutely.

In fact, new research published in the journal Medicine & Science in Sports & Exercise finds older adults who begin lifting weights after 50 may win the battle against age-related muscle loss.

Palais started weight training to build bone mass. But she built muscle mass as well.
Jason Millstein for NPR

“You have to do what we call resistance exercise,” Heber says. This can take a lot of different forms. “It could be lifting weights, it could be stretchy bands, but the key is you have to stretch a muscle.”

When you stretch a muscle to the point of straining it, as is the goal during weight lifting, you set in motion the body’s natural muscle-building response. The muscle has to adapt to the damage and build itself up to be prepared for the next weightlifting assault. In this way, muscles build fiber and actually increase in size.
Success Story

This is another example of a senior who made the choice not to be like most seniors here in the US,

Take the success story of 73-year-old Sandy Palais of Tempe, Ariz., who does resistance training six days a week for about an hour each day. Palais started lifting weights about 10 years ago, shortly after she was diagnosed with osteoporosis. Weight training builds both muscle and bone mass.

Palais started going to the gym three days a week. It didn’t cost much, and student trainers were there to help. Within a year, she was able to compete in the local senior Olympics.

“My top score was 380 pounds: I squatted 135; I benched 80; and I deadlifted 165,” she says, laughing.

Now Palais has a drawer full of silver and gold medals.

“I feel strong,” says Palais, who was able to compete in the local senior Olympics.

Jason Millstein for NPR

Reversing Mindset

Exercise physiologist and researcher Mark Peterson first met Palais when he was a student trainer at Arizona State University. Now, Peterson works at the University of Michigan where he authored the new research published in Medicine & Science In Sports & Exercise that looked at whether older people can reverse the process of muscle loss.

“The time in which we say that older adults can’t do more exercise is long gone,” he says.

In Peterson’s analysis of 39 studies, he found that among more than 1,300 adults over the age of 50, muscle mass could be increased by an average of nearly 2.5 pounds in just five months.

Not only did that reverse any age-related muscle loss, it actually built lots of new muscle. Related research found the greater the intensity of weight-lifting programs, the more dramatic the outcomes. Adults who lifted the most weight boosted their upper and lower body strength by nearly a third.

Applying The Research

Muscle strength and balance help prevent falls, one of the most common reasons seniors end up in the hospital. For sedentary adults who resolve to take up weight lifting,
Peterson suggests starting slowly. You could actually begin by simply getting in and out of a chair. He says the ability to stand up out of a chair is much compromised after the age of 65 if people don’t take part in resistance training. So, using one’s own body mass as a dead weight is a “reasonable way to start.”

Repeat that at least 10 times. Then, add repetitions and weights like small barbells as you become comfortable with the exercise. Increases of 5 pounds per weight are reasonable after mastering the lift, says Peterson.

The key to get the results you are looking for is by changing your old life style on how you eat, and drink enough of the right water like electrolyzed reduced water and a good workout program. When looking for a Coach be sure they are a wellness coach/strength and conditioning coach as well as a nutritious,

New York Times

http://newoldage.blogs.nytimes.com/2011/01/18/strengthening-older-muscles/?_r=0

The Boston Globe

http://archive.boston.com/lifestyle/health/articles/2012/03/05/stopping_age_related_muscle_loss/

Medical Journal
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3117172/

Bill & Emily Mabry
Wellness Coach/Strength & Conditioning Coach

Free Ebook http://www.drinknatureswater.com
http://www.drinknatureswater@gmail.com

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