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.
Here are twelve compelling reasons why you need to incorporate resistance training into your routine:
Resistance training and weight training are often used interchangeably, but they have distinct meanings:
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.
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:
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.
By implementing these strategies, you can effectively build muscle and support overall fitness and health.
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!
Day | Workout Type | Exercises/Activities | Sets/Reps |
Day 1 | Upper Body Resistance Training | – Push-ups (modified if necessary) | 3 sets of 8-12 reps |
– Dumbbell bench press | 3 sets of 8-12 reps | ||
– Dumbbell rows (one arm) | 3 sets of 8-12 reps (each arm) | ||
– Lateral raises | 3 sets of 10-15 reps | ||
– Tricep dips (using a bench) | 3 sets of 8-12 reps | ||
Cool down: Upper body stretching | 5-10 minutes | ||
Day 2 | Pilates | 45-60 minutes class/practice | |
Day 3 | Lower 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 raises | 3 sets of 12-15 reps | ||
– Glute bridges | 3 sets of 10-15 reps | ||
Cool down: Lower body stretching | 5-10 minutes | ||
Day 4 | Pilates | 45-60 minutes class/practice | |
Day 5 | Full Body Resistance Training & Core | – Bodyweight squats | 3 sets of 10-15 reps |
– Plank (hold for 20-30 seconds) | 3 sets | ||
– Mountain climbers | 3 sets of 10-15 reps (each leg) | ||
– Bicycle crunches | 3 sets of 15-20 reps | ||
– Standing dumbbell shoulder press | 3 sets of 8-12 reps | ||
Cool down: Full-body stretching | 5-10 minutes |
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:
Age Group | Male (%) | Female (%) |
Children (6-17) | 25-30 | 25-30 |
Young Adults (18-35) | 30-40 | 25-35 |
Middle-Aged Adults (36-55) | 28-38 | 23-33 |
Older Adults (56+) | 25-35 | 20-30 |
There are several methods to check your skeletal muscle mass, ranging from simple measurements to advanced techniques.
Here are some common methods:
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.
This ratio varies by age group, activity level, and individual health goals.
Following are general guidelines for protein intake by age group:
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:
Age Group | Protein 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.
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:
Meal | Food Item | Calories | Protein Content |
Breakfast | 3 large eggs | 210 | ~18 grams |
1 slice whole-grain toast | 80 | ~4 grams | |
Total Protein for Breakfast | 290 | ~22 grams | |
Snack 1 | 1 cup Greek yogurt (non-fat) | 100 | ~20 grams |
Total Protein for Snack 1 | 100 | ~20 grams | |
Lunch | 1 can (150g) tinned tuna | 150 | ~32 grams |
Mixed greens (1 cup) | 10 | ~1 gram | |
Total Protein for Lunch | 160 | ~33 grams | |
Snack 2 | 1 protein shake (whey protein, 1 scoop) | 120 | ~20 grams |
Total Protein for Snack 2 | 120 | ~20 grams | |
Dinner | 100 grams baked salmon | 210 | ~23 grams |
Total Protein for Dinner | 210 | ~23 grams | |
Daily Total | 880 | ||
Grand Total Protein | ~98 grams |
Meal | Food Item | Calories | Protein Content |
Breakfast | Egg white omelette (4 egg whites) | 68 | ~14 grams |
1 small avocado | 240 | ~3 grams | |
Total Protein for Breakfast | 308 | ~17 grams | |
Snack 1 | 1/4 cup mixed nuts (almonds and walnuts) | 200 | ~6 grams |
Total Protein for Snack 1 | 200 | ~6 grams | |
Lunch | 1 cup canned chickpeas | 210 | ~15 grams |
Mixed greens (1 cup) | 10 | ~1 gram | |
Total Protein for Lunch | 220 | ~16 grams | |
Snack 2 | 1 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 2 | 200 | ~31 grams | |
Dinner | Quinoa and red bean chili | ||
1 cup cooked quinoa | 222 | ~8 grams | |
1 cup cooked red beans | 225 | ~15 grams | |
1 cup diced tomatoes | 32 | ~2 grams | |
1 tablespoon olive oil (for cooking) | 120 | 0 | |
Total Protein for Dinner | 599 | ~25 grams | |
Daily Total | 1,547 | ||
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!
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.
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.
Here are twelve compelling reasons why you need to incorporate resistance training into your routine:
Resistance training and weight training are often used interchangeably, but they have distinct meanings:
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.
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:
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.
By implementing these strategies, you can effectively build muscle and support overall fitness and health.
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!
Day | Workout Type | Exercises/Activities | Sets/Reps |
Day 1 | Upper Body Resistance Training | – Push-ups (modified if necessary) | 3 sets of 8-12 reps |
– Dumbbell bench press | 3 sets of 8-12 reps | ||
– Dumbbell rows (one arm) | 3 sets of 8-12 reps (each arm) | ||
– Lateral raises | 3 sets of 10-15 reps | ||
– Tricep dips (using a bench) | 3 sets of 8-12 reps | ||
Cool down: Upper body stretching | 5-10 minutes | ||
Day 2 | Pilates | 45-60 minutes class/practice | |
Day 3 | Lower 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 raises | 3 sets of 12-15 reps | ||
– Glute bridges | 3 sets of 10-15 reps | ||
Cool down: Lower body stretching | 5-10 minutes | ||
Day 4 | Pilates | 45-60 minutes class/practice | |
Day 5 | Full Body Resistance Training & Core | – Bodyweight squats | 3 sets of 10-15 reps |
– Plank (hold for 20-30 seconds) | 3 sets | ||
– Mountain climbers | 3 sets of 10-15 reps (each leg) | ||
– Bicycle crunches | 3 sets of 15-20 reps | ||
– Standing dumbbell shoulder press | 3 sets of 8-12 reps | ||
Cool down: Full-body stretching | 5-10 minutes |
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:
Age Group | Male (%) | Female (%) |
Children (6-17) | 25-30 | 25-30 |
Young Adults (18-35) | 30-40 | 25-35 |
Middle-Aged Adults (36-55) | 28-38 | 23-33 |
Older Adults (56+) | 25-35 | 20-30 |
There are several methods to check your skeletal muscle mass, ranging from simple measurements to advanced techniques.
Here are some common methods:
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.
This ratio varies by age group, activity level, and individual health goals.
Following are general guidelines for protein intake by age group:
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:
Age Group | Protein 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.
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:
Meal | Food Item | Calories | Protein Content |
Breakfast | 3 large eggs | 210 | ~18 grams |
1 slice whole-grain toast | 80 | ~4 grams | |
Total Protein for Breakfast | 290 | ~22 grams | |
Snack 1 | 1 cup Greek yogurt (non-fat) | 100 | ~20 grams |
Total Protein for Snack 1 | 100 | ~20 grams | |
Lunch | 1 can (150g) tinned tuna | 150 | ~32 grams |
Mixed greens (1 cup) | 10 | ~1 gram | |
Total Protein for Lunch | 160 | ~33 grams | |
Snack 2 | 1 protein shake (whey protein, 1 scoop) | 120 | ~20 grams |
Total Protein for Snack 2 | 120 | ~20 grams | |
Dinner | 100 grams baked salmon | 210 | ~23 grams |
Total Protein for Dinner | 210 | ~23 grams | |
Daily Total | 880 | ||
Grand Total Protein | ~98 grams |
Meal | Food Item | Calories | Protein Content |
Breakfast | Egg white omelette (4 egg whites) | 68 | ~14 grams |
1 small avocado | 240 | ~3 grams | |
Total Protein for Breakfast | 308 | ~17 grams | |
Snack 1 | 1/4 cup mixed nuts (almonds and walnuts) | 200 | ~6 grams |
Total Protein for Snack 1 | 200 | ~6 grams | |
Lunch | 1 cup canned chickpeas | 210 | ~15 grams |
Mixed greens (1 cup) | 10 | ~1 gram | |
Total Protein for Lunch | 220 | ~16 grams | |
Snack 2 | 1 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 2 | 200 | ~31 grams | |
Dinner | Quinoa and red bean chili | ||
1 cup cooked quinoa | 222 | ~8 grams | |
1 cup cooked red beans | 225 | ~15 grams | |
1 cup diced tomatoes | 32 | ~2 grams | |
1 tablespoon olive oil (for cooking) | 120 | 0 | |
Total Protein for Dinner | 599 | ~25 grams | |
Daily Total | 1,547 | ||
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!
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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