Learn How to Transform Today with Resistance Training and More Protein

Are you interested in learning about simple lifestyle changes that can help you have stronger muscular body and to live a healthier and have a longer life.

Skeletal muscle is the only organ system you have total control over, making it essential to fuel and work your body with a protein rich diet and weight resistance training routine to enhance strength, mobility, and resilience as you age.

Research shows that inactive adults experience a 3-8% loss of muscle mass per decade

However, ten weeks of resistance training can increase lean weight by 1.4 kg, boost resting metabolic rate by 7%, and reduce fat weight by 1.8 kg. 

Resistance training enhances physical performance, improves insulin sensitivity, supports cardiovascular health, and promotes bone density, leading to overall well-being.

When combined with a protein-rich diet, the benefits multiply. 

Research from the American Journal of Clinical Nutrition highlights that adequate protein intake supports muscle repair and growth, especially when combined with a regular strength training routine

It is a powerful combination that not only helps to build and maintain muscle but also plays a vital role in reducing the risk of chronic diseases, managing an ideal weight and promoting longevity.

In this post, we’ll explore how and why you should adjust your daily nutrition and exercise routines to look great, feel incredible, and enjoy a longer, healthier life.

Why Resistance Training?

Here are twelve compelling reasons why you need to incorporate resistance training into your routine:

  1. Maintains Muscle Mass: Resistance training helps combat the natural loss of muscle mass as we age, preserving and even building strength to prevent frailty and decreased mobility.
  2. Enhances Bone Density: It increases bone strength and density, reducing the risk of osteoporosis and fractures, which are common concerns for older adults.
  3. Boosts Metabolism: Muscle tissue burns more calories at rest than fat tissue. Increasing muscle mass can enhance your resting metabolic rate, aiding in weight management.
  4. Improves Functional Strength: Resistance training improves overall strength, making daily activities easier and promoting independence as we age.
  5. Supports Joint Health: Strong muscles support and stabilise joints, reducing the risk of injuries and conditions like arthritis.
  6. Enhances Balance and Coordination: This training improves proprioception and balance, decreasing the likelihood of falls, which is crucial for safety.
  7. Improves Mental Health: Regular resistance training is linked to reduced symptoms of anxiety and depression, promoting overall mental well-being.
  8. Regulates Blood Sugar Levels: It plays a key role in glucose metabolism and can improve insulin sensitivity, reducing the risk of type 2 diabetes.
  9. Supports Heart Health: Engaging in regular strength training can improve cardiovascular health by lowering blood pressure and cholesterol levels.
  10. Increases Longevity: Higher levels of muscle mass and strength are associated with a lower risk of mortality, contributing to a longer, healthier life.
  11. Enhances Immune Function: Regular resistance training boosts the immune system by promoting circulation and reducing inflammation, helping the body fight off infections.
  12. Improves Sleep Quality: Engaging in resistance training has been linked to better sleep quality, crucial for overall health and recovery as we age.

The difference between between resistance training and weight training?

Resistance training and weight training are often used interchangeably, but they have distinct meanings:

Resistance Training

  • Definition: Resistance training encompasses any exercise that involves the use of resistance to enhance muscular strength, endurance, and overall fitness. This resistance can come from various sources, not just weights.
  • Types of Resistance: It includes free weights (dumbbells and barbells), weight machines, resistance bands, bodyweight exercises (like push-ups and squats), and exercise modalities like Pilates or yoga that provide resistance through tension.
  • Goals: The primary goal is to improve overall muscle strength, endurance, and function, making it applicable for various fitness levels and rehabilitation scenarios.

Weight Training

  • Definition: Weight training is a specific form of resistance training that exclusively uses weights to provide resistance against muscle contractions.
  • Types of Weight: This includes both free weights and weight machines. It does not incorporate resistance bands, bodyweight exercises, or other forms of resistance that do not involve weights.
  • Goals: While weight training also aims to build strength and muscle mass, it is often associated more with bodybuilding, body shaping and powerlifting, focusing on lifting progressively heavier weights.

In essence, all weight training is resistance training, but not all resistance training is weight training. 

Resistance training has a broader scope that includes a variety of methods and equipment, while weight training specifically refers to exercises using weights.

What happens as you age without muscle training?

As you age, the decline in muscle mass and strength can have significant effects on overall health and functional ability. Here are the key aspects of the expected decline without muscle training:

Muscle Mass Decline

  • Sarcopenia: Beginning around the age of 30, individuals can lose approximately 3% to 8% of muscle mass per decade. This condition, known as sarcopenia, accelerates after age 60, with a loss of around 1% to 2% per year.
  • Total Muscle Mass: By age 80, many individuals may have lost 30% or more of their total muscle mass.

Strength Decline

  • Strength Loss: Without resistance training, muscle strength can decline at a rate of about 12% to 15% per decade after the age of 50. This decline can contribute to difficulties in performing daily activities.

Functional Decline

  • Mobility and Balance: Reduced muscle mass and strength can lead to decreased mobility, increased risk of falls, and impaired balance. This is particularly concerning for older adults, as falls are a leading cause of injury.
  • Independence: The inability to perform basic activities of daily living (such as lifting, climbing stairs, or carrying groceries) can lead to a loss of independence and increased reliance on caregivers.

Metabolic and Health Effects

  • Increased Fat Mass: As muscle mass declines, there is often an increase in body fat percentage, which can lead to obesity-related health issues such as type 2 diabetes, cardiovascular disease, and metabolic syndrome.
  • Bone Density: Lack of muscle training can also result in decreased bone density, increasing the risk of osteoporosis and fractures.

Without muscle training you can expect a gradual decline in muscle mass and strength, impacting their functional ability, mobility, and overall health as you age.

Here are five effective ways to build muscle:

1. Resistance Training

  • Focus on Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups work multiple muscle groups simultaneously, promoting overall muscle growth.
  • Progressive Overload: Gradually increase the weight or resistance you lift over time to continually challenge your muscles and stimulate growth.

2. Adequate Protein Intake

  • Protein-Rich Diet: Aim for a protein intake of about 1.6 to 2.2 grams per kilogram of body weight per day. Include sources like lean meats, fish, dairy, legumes, and plant-based proteins.
  • Post-Workout Nutrition: Consume protein after workouts to support muscle repair and growth. A combination of protein and carbohydrates is often effective.

3. Sufficient Caloric Intake

  • Caloric Surplus: To build muscle, you need to consume more calories than your body burns. Focus on nutrient-dense foods to ensure you gain muscle rather than excess fat.
  • Balanced Macros: Include a mix of carbohydrates and healthy fats in addition to protein to fuel workouts and support overall energy levels.

4. Consistent Workout Routine

  • Regular Training Schedule: Aim for at least 3 to 5 days of strength training per week. Consistency is key to building muscle effectively.
  • Variation: Change your workout routine every few weeks to prevent plateaus and keep your muscles adapting to new challenges.

5. Rest and Recovery

  • Adequate Sleep: Aim for 7 to 9 hours of quality sleep per night, as sleep is crucial for muscle recovery and growth.
  • Rest Days: Incorporate rest days into your routine to allow your muscles to recover and grow. Overtraining can hinder progress and lead to injuries.

By implementing these strategies, you can effectively build muscle and support overall fitness and health.

5 Day Weekly Workout Routine – for Resistance Training

To help you seamlessly integrate a resistance training routine into your week, here’s a helpful guide.

Please remember to adapt this resistance training routine according to your individual fitness level

It’s important to listen to your body and make modifications as needed.  We also recommend consulting with healthcare professional before starting any new exercise program, especially if you have any pre-existing health conditions or concerns

Your safety and well-being are our top priorities!

DayWorkout TypeExercises/ActivitiesSets/Reps
Day 1Upper Body Resistance Training– Push-ups (modified if necessary)3 sets of 8-12 reps
– Dumbbell bench press3 sets of 8-12 reps
– Dumbbell rows (one arm)3 sets of 8-12 reps (each arm)
– Lateral raises3 sets of 10-15 reps
– Tricep dips (using a bench)3 sets of 8-12 reps
Cool down: Upper body stretching5-10 minutes
Day 2Pilates45-60 minutes class/practice
Day 3Lower Body Resistance Training– Squats (bodyweight or with dumbbells)3 sets of 10-15 reps
– Lunges (stationary or walking)3 sets of 10-12 reps (each leg)
– Deadlifts (dumbbells or kettlebell)3 sets of 8-12 reps
– Calf raises3 sets of 12-15 reps
– Glute bridges3 sets of 10-15 reps
Cool down: Lower body stretching5-10 minutes
Day 4Pilates45-60 minutes class/practice
Day 5Full Body Resistance Training & Core– Bodyweight squats3 sets of 10-15 reps
– Plank (hold for 20-30 seconds)3 sets
– Mountain climbers3 sets of 10-15 reps (each leg)
– Bicycle crunches3 sets of 15-20 reps
– Standing dumbbell shoulder press3 sets of 8-12 reps
Cool down: Full-body stretching5-10 minutes

Additional Recommendations:

  • Rest Days: Include rest days or light activity (like walking or yoga) on non-resistance training days.
  • Hydration: Drink plenty of water before, during, and after workouts.
  • Nutrition: Focus on a balanced diet rich in protein to support muscle recovery.
  • Progression: Gradually increase weights or resistance as you become stronger, aiming for progressive overload while maintaining proper form.

What’s your skeletal muscle mass?

The optimal ratio of skeletal muscle mass can vary based on factors like age, sex, and fitness level. 

However, general guidelines indicate the following approximate skeletal muscle mass percentages for different age groups:

Summary of Skeletal Muscle Ratios

Age GroupMale (%)Female (%)
Children (6-17)25-3025-30
Young Adults (18-35)30-4025-35
Middle-Aged Adults (36-55)28-3823-33
Older Adults (56+)25-3520-30

There are several methods to check your skeletal muscle mass, ranging from simple measurements to advanced techniques.

Here are some common methods:

1. Body Composition Scales

  • How It Works: These scales use bioelectrical impedance analysis (BIA) to estimate body composition. You stand on the scale, and a small electrical current measures resistance in your body.
  • Pros: Convenient and easy to use at home.
  • Cons: Results can vary based on hydration levels and recent meals.

2. Skin Fold Measurements

  • How It Works: A trained professional uses calipers to measure skinfold thickness at various body sites, estimating body fat and skeletal muscle mass.
  • Pros: Relatively inexpensive and good for estimates when done correctly.
  • Cons: Requires skill for accurate results.

3. Dual-Energy X-ray Absorptiometry (DEXA) Scan

  • How It Works: A DEXA scan uses low-level X-rays to differentiate between bone mass, fat mass, and lean mass.
  • Pros: Highly accurate and detailed analysis.
  • Cons: Requires a medical facility visit and may be more expensive.

4. Magnetic Resonance Imaging (MRI) or CT Scan

  • How It Works: These techniques provide detailed views of body tissues, allowing precise muscle mass measurements.
  • Pros: Very accurate and comprehensive.
  • Cons: Expensive and time-consuming.

5. Ultrasound

  • How It Works: Measures muscle thickness and cross-sectional area.
  • Pros: Non-invasive and quick.
  • Cons: Requires specialised equipment and training.

6. Body Circumference Measurements

  • How It Works: Measuring specific body areas provides indirect muscle mass estimates.
  • Pros: Easy and inexpensive.
  • Cons: Less precise and may not account for individual variations.

It’s important to know that each method has advantages and limitations. For general assessments, body composition scales or skin fold measurements may suffice. For more accurate data, DEXA scans or MRI/CT techniques are preferable. 

Consult a healthcare professional or fitness expert to choose the best method for assessing your skeletal muscle mass based on your needs.

The recommended daily protein intake to maintain good skeletal muscle 

This ratio varies by age group, activity level, and individual health goals. 

Following are general guidelines for protein intake by age group:

1. Children and Adolescents (Ages 1-18)

  • Recommended Intake: Approximately 1.0 to 1.5 grams of protein per kilogram of body weight per day.
  • Notes: Protein needs vary based on growth, activity level, and development. Adolescents may benefit from higher intake during growth spurts.

2. Young Adults (Ages 19-30)

  • Recommended Intake: About 1.2 to 2.0 grams per kilogram of body weight per day, particularly for those engaged in regular exercise or strength training.
  • Notes: Active individuals may require more protein to support muscle recovery and growth.

3. Middle-Aged Adults (Ages 31-50)

  • Recommended Intake: Approximately 1.0 to 1.6 grams per kilogram of body weight per day.
  • Notes: Protein intake should be sufficient to maintain muscle mass and support overall health.

4. Older Adults (Ages 51 and older)

  • Recommended Intake: About 1.2 to 2.0 grams per kilogram of body weight per day.
  • Notes: As muscle mass naturally declines with age, higher protein intake is essential to counteract sarcopenia and support muscle maintenance.

Example Calculation

To illustrate how to calculate protein needs, consider an individual weighing 70 kg (about 154 lbs):

For Older Adults: If the recommended intake is 1.2 to 2.0 grams/kg:

  • Minimum: 70 kg × 1.2 g/kg = 84 grams of protein per day
  • Maximum: 70 kg × 2.0 g/kg = 140 grams of protein per day

Summary of Recommended Protein Intake by Age Group

Age GroupProtein Intake (g/kg body weight/day)
Children (1-18)1.0 – 1.5
Young Adults (19-30)1.2 – 2.0
Middle-Aged Adults (31-50)1.0 – 1.6
Older Adults (51+)1.2 – 2.0

Please consider these recommendations as general guidelines that can varied based on your health, activity level, and specific fitness goals. 

Consult with a healthcare provider or dietitian for personalised recommendations.

Sample Daily Menus for a 54 kg Person – incorporate protein into your daily diet:

Here are 2 examples, an animal protein and a vegetarian option, for a person weighing 54 kg of a daily menu for 100 grams of protein a day.

Recommended intake is 1.2 to 2.0 grams/kg:

  • Minimum:  54 kg × 1.2 g/kg = 65 grams of protein per day
  • Maximum: 54 kg × 2.0 g/kg = 108 grams of protein per day
Option 1: With animal protein
MealFood ItemCaloriesProtein Content
Breakfast3 large eggs210~18 grams
1 slice whole-grain toast80~4 grams
Total Protein for Breakfast290~22 grams
Snack 11 cup Greek yogurt (non-fat)100~20 grams
Total Protein for Snack 1100~20 grams
Lunch1 can (150g) tinned tuna150~32 grams
Mixed greens (1 cup)10~1 gram
Total Protein for Lunch160~33 grams
Snack 21 protein shake (whey protein, 1 scoop)120~20 grams
Total Protein for Snack 2120~20 grams
Dinner100 grams baked salmon210~23 grams
Total Protein for Dinner210~23 grams
Daily Total880
Grand Total Protein~98 grams
Option 2:  Vegetarian
MealFood ItemCaloriesProtein Content
BreakfastEgg white omelette (4 egg whites)68~14 grams
1 small avocado240~3 grams
Total Protein for Breakfast308~17 grams
Snack 11/4 cup mixed nuts (almonds and walnuts)200~6 grams
Total Protein for Snack 1200~6 grams
Lunch1 cup canned chickpeas210~15 grams
Mixed greens (1 cup)10~1 gram
Total Protein for Lunch220~16 grams
Snack 21 protein shake (plant-based protein powder, 1 scoop)120~20 grams
1 cup almond milk (unsweetened)30~1 gram
1/2 cup Greek yogurt (non-fat)50~10 grams
Total Protein for Snack 2200~31 grams
DinnerQuinoa and red bean chili
1 cup cooked quinoa222~8 grams
1 cup cooked red beans225~15 grams
1 cup diced tomatoes32~2 grams
1 tablespoon olive oil (for cooking)1200
Total Protein for Dinner599~25 grams
Daily Total1,547
Grand Total Protein~100 grams

Remember that these menus are guides for you to adapt them according to your personal preferences. 

Feel free to incorporate your favourite foods and tailor to your exercise routines to create a plan that works best for you

Our high protein recipe for you to try! 

Make the changes today!

Incorporating resistance training and sufficient protein into your daily routine is vital for promoting longevity and enhancing overall health, especially as you age.

Our goal was to empower you with the knowledge that by incorporating resistance training exercises and prioritising protein-rich foods into your lifestyle you can enhance your physical strength, maintain or improve muscle mass, boost bone density, and support metabolic health for an improved quality of life, especially as you age.

Empower your body to thrive.   

Remember that these menus and workout routines are merely guides; feel free to adapt them based on your fitness level and personal preferences. 

Always listen to your body and consult with healthcare professionals before starting any new exercise program, especially if you have existing health conditions.

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Learn How to Transform Today with Resistance Training and More Protein

Are you interested in learning about simple lifestyle changes that can help you have stronger muscular body and to live a healthier and have a longer life.

Skeletal muscle is the only organ system you have total control over, making it essential to fuel and work your body with a protein rich diet and weight resistance training routine to enhance strength, mobility, and resilience as you age.

Research shows that inactive adults experience a 3-8% loss of muscle mass per decade

However, ten weeks of resistance training can increase lean weight by 1.4 kg, boost resting metabolic rate by 7%, and reduce fat weight by 1.8 kg. 

Resistance training enhances physical performance, improves insulin sensitivity, supports cardiovascular health, and promotes bone density, leading to overall well-being.

When combined with a protein-rich diet, the benefits multiply. 

Research from the American Journal of Clinical Nutrition highlights that adequate protein intake supports muscle repair and growth, especially when combined with a regular strength training routine

It is a powerful combination that not only helps to build and maintain muscle but also plays a vital role in reducing the risk of chronic diseases, managing an ideal weight and promoting longevity.

In this post, we’ll explore how and why you should adjust your daily nutrition and exercise routines to look great, feel incredible, and enjoy a longer, healthier life.

Why Resistance Training?

Here are twelve compelling reasons why you need to incorporate resistance training into your routine:

  1. Maintains Muscle Mass: Resistance training helps combat the natural loss of muscle mass as we age, preserving and even building strength to prevent frailty and decreased mobility.
  2. Enhances Bone Density: It increases bone strength and density, reducing the risk of osteoporosis and fractures, which are common concerns for older adults.
  3. Boosts Metabolism: Muscle tissue burns more calories at rest than fat tissue. Increasing muscle mass can enhance your resting metabolic rate, aiding in weight management.
  4. Improves Functional Strength: Resistance training improves overall strength, making daily activities easier and promoting independence as we age.
  5. Supports Joint Health: Strong muscles support and stabilise joints, reducing the risk of injuries and conditions like arthritis.
  6. Enhances Balance and Coordination: This training improves proprioception and balance, decreasing the likelihood of falls, which is crucial for safety.
  7. Improves Mental Health: Regular resistance training is linked to reduced symptoms of anxiety and depression, promoting overall mental well-being.
  8. Regulates Blood Sugar Levels: It plays a key role in glucose metabolism and can improve insulin sensitivity, reducing the risk of type 2 diabetes.
  9. Supports Heart Health: Engaging in regular strength training can improve cardiovascular health by lowering blood pressure and cholesterol levels.
  10. Increases Longevity: Higher levels of muscle mass and strength are associated with a lower risk of mortality, contributing to a longer, healthier life.
  11. Enhances Immune Function: Regular resistance training boosts the immune system by promoting circulation and reducing inflammation, helping the body fight off infections.
  12. Improves Sleep Quality: Engaging in resistance training has been linked to better sleep quality, crucial for overall health and recovery as we age.

The difference between between resistance training and weight training?

Resistance training and weight training are often used interchangeably, but they have distinct meanings:

Resistance Training

  • Definition: Resistance training encompasses any exercise that involves the use of resistance to enhance muscular strength, endurance, and overall fitness. This resistance can come from various sources, not just weights.
  • Types of Resistance: It includes free weights (dumbbells and barbells), weight machines, resistance bands, bodyweight exercises (like push-ups and squats), and exercise modalities like Pilates or yoga that provide resistance through tension.
  • Goals: The primary goal is to improve overall muscle strength, endurance, and function, making it applicable for various fitness levels and rehabilitation scenarios.

Weight Training

  • Definition: Weight training is a specific form of resistance training that exclusively uses weights to provide resistance against muscle contractions.
  • Types of Weight: This includes both free weights and weight machines. It does not incorporate resistance bands, bodyweight exercises, or other forms of resistance that do not involve weights.
  • Goals: While weight training also aims to build strength and muscle mass, it is often associated more with bodybuilding, body shaping and powerlifting, focusing on lifting progressively heavier weights.

In essence, all weight training is resistance training, but not all resistance training is weight training. 

Resistance training has a broader scope that includes a variety of methods and equipment, while weight training specifically refers to exercises using weights.

What happens as you age without muscle training?

As you age, the decline in muscle mass and strength can have significant effects on overall health and functional ability. Here are the key aspects of the expected decline without muscle training:

Muscle Mass Decline

  • Sarcopenia: Beginning around the age of 30, individuals can lose approximately 3% to 8% of muscle mass per decade. This condition, known as sarcopenia, accelerates after age 60, with a loss of around 1% to 2% per year.
  • Total Muscle Mass: By age 80, many individuals may have lost 30% or more of their total muscle mass.

Strength Decline

  • Strength Loss: Without resistance training, muscle strength can decline at a rate of about 12% to 15% per decade after the age of 50. This decline can contribute to difficulties in performing daily activities.

Functional Decline

  • Mobility and Balance: Reduced muscle mass and strength can lead to decreased mobility, increased risk of falls, and impaired balance. This is particularly concerning for older adults, as falls are a leading cause of injury.
  • Independence: The inability to perform basic activities of daily living (such as lifting, climbing stairs, or carrying groceries) can lead to a loss of independence and increased reliance on caregivers.

Metabolic and Health Effects

  • Increased Fat Mass: As muscle mass declines, there is often an increase in body fat percentage, which can lead to obesity-related health issues such as type 2 diabetes, cardiovascular disease, and metabolic syndrome.
  • Bone Density: Lack of muscle training can also result in decreased bone density, increasing the risk of osteoporosis and fractures.

Without muscle training you can expect a gradual decline in muscle mass and strength, impacting their functional ability, mobility, and overall health as you age.

Here are five effective ways to build muscle:

1. Resistance Training

  • Focus on Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups work multiple muscle groups simultaneously, promoting overall muscle growth.
  • Progressive Overload: Gradually increase the weight or resistance you lift over time to continually challenge your muscles and stimulate growth.

2. Adequate Protein Intake

  • Protein-Rich Diet: Aim for a protein intake of about 1.6 to 2.2 grams per kilogram of body weight per day. Include sources like lean meats, fish, dairy, legumes, and plant-based proteins.
  • Post-Workout Nutrition: Consume protein after workouts to support muscle repair and growth. A combination of protein and carbohydrates is often effective.

3. Sufficient Caloric Intake

  • Caloric Surplus: To build muscle, you need to consume more calories than your body burns. Focus on nutrient-dense foods to ensure you gain muscle rather than excess fat.
  • Balanced Macros: Include a mix of carbohydrates and healthy fats in addition to protein to fuel workouts and support overall energy levels.

4. Consistent Workout Routine

  • Regular Training Schedule: Aim for at least 3 to 5 days of strength training per week. Consistency is key to building muscle effectively.
  • Variation: Change your workout routine every few weeks to prevent plateaus and keep your muscles adapting to new challenges.

5. Rest and Recovery

  • Adequate Sleep: Aim for 7 to 9 hours of quality sleep per night, as sleep is crucial for muscle recovery and growth.
  • Rest Days: Incorporate rest days into your routine to allow your muscles to recover and grow. Overtraining can hinder progress and lead to injuries.

By implementing these strategies, you can effectively build muscle and support overall fitness and health.

5 Day Weekly Workout Routine – for Resistance Training

To help you seamlessly integrate a resistance training routine into your week, here’s a helpful guide.

Please remember to adapt this resistance training routine according to your individual fitness level

It’s important to listen to your body and make modifications as needed.  We also recommend consulting with healthcare professional before starting any new exercise program, especially if you have any pre-existing health conditions or concerns

Your safety and well-being are our top priorities!

DayWorkout TypeExercises/ActivitiesSets/Reps
Day 1Upper Body Resistance Training– Push-ups (modified if necessary)3 sets of 8-12 reps
– Dumbbell bench press3 sets of 8-12 reps
– Dumbbell rows (one arm)3 sets of 8-12 reps (each arm)
– Lateral raises3 sets of 10-15 reps
– Tricep dips (using a bench)3 sets of 8-12 reps
Cool down: Upper body stretching5-10 minutes
Day 2Pilates45-60 minutes class/practice
Day 3Lower Body Resistance Training– Squats (bodyweight or with dumbbells)3 sets of 10-15 reps
– Lunges (stationary or walking)3 sets of 10-12 reps (each leg)
– Deadlifts (dumbbells or kettlebell)3 sets of 8-12 reps
– Calf raises3 sets of 12-15 reps
– Glute bridges3 sets of 10-15 reps
Cool down: Lower body stretching5-10 minutes
Day 4Pilates45-60 minutes class/practice
Day 5Full Body Resistance Training & Core– Bodyweight squats3 sets of 10-15 reps
– Plank (hold for 20-30 seconds)3 sets
– Mountain climbers3 sets of 10-15 reps (each leg)
– Bicycle crunches3 sets of 15-20 reps
– Standing dumbbell shoulder press3 sets of 8-12 reps
Cool down: Full-body stretching5-10 minutes

Additional Recommendations:

  • Rest Days: Include rest days or light activity (like walking or yoga) on non-resistance training days.
  • Hydration: Drink plenty of water before, during, and after workouts.
  • Nutrition: Focus on a balanced diet rich in protein to support muscle recovery.
  • Progression: Gradually increase weights or resistance as you become stronger, aiming for progressive overload while maintaining proper form.

What’s your skeletal muscle mass?

The optimal ratio of skeletal muscle mass can vary based on factors like age, sex, and fitness level. 

However, general guidelines indicate the following approximate skeletal muscle mass percentages for different age groups:

Summary of Skeletal Muscle Ratios

Age GroupMale (%)Female (%)
Children (6-17)25-3025-30
Young Adults (18-35)30-4025-35
Middle-Aged Adults (36-55)28-3823-33
Older Adults (56+)25-3520-30

There are several methods to check your skeletal muscle mass, ranging from simple measurements to advanced techniques.

Here are some common methods:

1. Body Composition Scales

  • How It Works: These scales use bioelectrical impedance analysis (BIA) to estimate body composition. You stand on the scale, and a small electrical current measures resistance in your body.
  • Pros: Convenient and easy to use at home.
  • Cons: Results can vary based on hydration levels and recent meals.

2. Skin Fold Measurements

  • How It Works: A trained professional uses calipers to measure skinfold thickness at various body sites, estimating body fat and skeletal muscle mass.
  • Pros: Relatively inexpensive and good for estimates when done correctly.
  • Cons: Requires skill for accurate results.

3. Dual-Energy X-ray Absorptiometry (DEXA) Scan

  • How It Works: A DEXA scan uses low-level X-rays to differentiate between bone mass, fat mass, and lean mass.
  • Pros: Highly accurate and detailed analysis.
  • Cons: Requires a medical facility visit and may be more expensive.

4. Magnetic Resonance Imaging (MRI) or CT Scan

  • How It Works: These techniques provide detailed views of body tissues, allowing precise muscle mass measurements.
  • Pros: Very accurate and comprehensive.
  • Cons: Expensive and time-consuming.

5. Ultrasound

  • How It Works: Measures muscle thickness and cross-sectional area.
  • Pros: Non-invasive and quick.
  • Cons: Requires specialised equipment and training.

6. Body Circumference Measurements

  • How It Works: Measuring specific body areas provides indirect muscle mass estimates.
  • Pros: Easy and inexpensive.
  • Cons: Less precise and may not account for individual variations.

It’s important to know that each method has advantages and limitations. For general assessments, body composition scales or skin fold measurements may suffice. For more accurate data, DEXA scans or MRI/CT techniques are preferable. 

Consult a healthcare professional or fitness expert to choose the best method for assessing your skeletal muscle mass based on your needs.

The recommended daily protein intake to maintain good skeletal muscle 

This ratio varies by age group, activity level, and individual health goals. 

Following are general guidelines for protein intake by age group:

1. Children and Adolescents (Ages 1-18)

  • Recommended Intake: Approximately 1.0 to 1.5 grams of protein per kilogram of body weight per day.
  • Notes: Protein needs vary based on growth, activity level, and development. Adolescents may benefit from higher intake during growth spurts.

2. Young Adults (Ages 19-30)

  • Recommended Intake: About 1.2 to 2.0 grams per kilogram of body weight per day, particularly for those engaged in regular exercise or strength training.
  • Notes: Active individuals may require more protein to support muscle recovery and growth.

3. Middle-Aged Adults (Ages 31-50)

  • Recommended Intake: Approximately 1.0 to 1.6 grams per kilogram of body weight per day.
  • Notes: Protein intake should be sufficient to maintain muscle mass and support overall health.

4. Older Adults (Ages 51 and older)

  • Recommended Intake: About 1.2 to 2.0 grams per kilogram of body weight per day.
  • Notes: As muscle mass naturally declines with age, higher protein intake is essential to counteract sarcopenia and support muscle maintenance.

Example Calculation

To illustrate how to calculate protein needs, consider an individual weighing 70 kg (about 154 lbs):

For Older Adults: If the recommended intake is 1.2 to 2.0 grams/kg:

  • Minimum: 70 kg × 1.2 g/kg = 84 grams of protein per day
  • Maximum: 70 kg × 2.0 g/kg = 140 grams of protein per day

Summary of Recommended Protein Intake by Age Group

Age GroupProtein Intake (g/kg body weight/day)
Children (1-18)1.0 – 1.5
Young Adults (19-30)1.2 – 2.0
Middle-Aged Adults (31-50)1.0 – 1.6
Older Adults (51+)1.2 – 2.0

Please consider these recommendations as general guidelines that can varied based on your health, activity level, and specific fitness goals. 

Consult with a healthcare provider or dietitian for personalised recommendations.

Sample Daily Menus for a 54 kg Person – incorporate protein into your daily diet:

Here are 2 examples, an animal protein and a vegetarian option, for a person weighing 54 kg of a daily menu for 100 grams of protein a day.

Recommended intake is 1.2 to 2.0 grams/kg:

  • Minimum:  54 kg × 1.2 g/kg = 65 grams of protein per day
  • Maximum: 54 kg × 2.0 g/kg = 108 grams of protein per day
Option 1: With animal protein
MealFood ItemCaloriesProtein Content
Breakfast3 large eggs210~18 grams
1 slice whole-grain toast80~4 grams
Total Protein for Breakfast290~22 grams
Snack 11 cup Greek yogurt (non-fat)100~20 grams
Total Protein for Snack 1100~20 grams
Lunch1 can (150g) tinned tuna150~32 grams
Mixed greens (1 cup)10~1 gram
Total Protein for Lunch160~33 grams
Snack 21 protein shake (whey protein, 1 scoop)120~20 grams
Total Protein for Snack 2120~20 grams
Dinner100 grams baked salmon210~23 grams
Total Protein for Dinner210~23 grams
Daily Total880
Grand Total Protein~98 grams
Option 2:  Vegetarian
MealFood ItemCaloriesProtein Content
BreakfastEgg white omelette (4 egg whites)68~14 grams
1 small avocado240~3 grams
Total Protein for Breakfast308~17 grams
Snack 11/4 cup mixed nuts (almonds and walnuts)200~6 grams
Total Protein for Snack 1200~6 grams
Lunch1 cup canned chickpeas210~15 grams
Mixed greens (1 cup)10~1 gram
Total Protein for Lunch220~16 grams
Snack 21 protein shake (plant-based protein powder, 1 scoop)120~20 grams
1 cup almond milk (unsweetened)30~1 gram
1/2 cup Greek yogurt (non-fat)50~10 grams
Total Protein for Snack 2200~31 grams
DinnerQuinoa and red bean chili
1 cup cooked quinoa222~8 grams
1 cup cooked red beans225~15 grams
1 cup diced tomatoes32~2 grams
1 tablespoon olive oil (for cooking)1200
Total Protein for Dinner599~25 grams
Daily Total1,547
Grand Total Protein~100 grams

Remember that these menus are guides for you to adapt them according to your personal preferences. 

Feel free to incorporate your favourite foods and tailor to your exercise routines to create a plan that works best for you

Our high protein recipe for you to try! 

Make the changes today!

Incorporating resistance training and sufficient protein into your daily routine is vital for promoting longevity and enhancing overall health, especially as you age.

Our goal was to empower you with the knowledge that by incorporating resistance training exercises and prioritising protein-rich foods into your lifestyle you can enhance your physical strength, maintain or improve muscle mass, boost bone density, and support metabolic health for an improved quality of life, especially as you age.

Empower your body to thrive.   

Remember that these menus and workout routines are merely guides; feel free to adapt them based on your fitness level and personal preferences. 

Always listen to your body and consult with healthcare professionals before starting any new exercise program, especially if you have existing health conditions.

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