Those who have worked out should know that the volume of muscle is smaller than that of fat, and the calorie expenditure is also higher. The doctor said that muscle is a natural hypoglycemic drug, which can effectively metabolize glucose. However, as we age, our muscles degenerate and we lose them.
Muscles protect bones and joints, and the loss of muscles means that osteoporosis is also prone to occur, and one's own strength level will also be weakened, and the muscles and body will begin to enter a state of aging.
Muscles have the function of storing water, and the muscles on the road mean that the skin will become wrinkled due to lack of water, the nasolabial folds will become deeper, the wrinkles will become more and more, the skin will not be delicate enough, and the body will be easy to gain weight and fat.
If you don't step up your fitness workouts, you'll lose muscle at a rate of 0.5%-1% per year after the age of 30. By the age of 70, muscle loss reaches about 50%. And improving muscle mass is a good way to fight aging.
How to Boost Muscle Mass?Reminder: The sooner these 2 things work, the better:
1. Maintain the habit of strength training
Anaerobic movements such as squats, push-ups, bench presses, and pull-ups strengthen the body's muscles, prevent muscle loss, and keep the body flexible.
The increase in muscle mass means that the basal metabolic value will increase, the blood sugar will be more stable, the body will not be easy to accumulate fat, and the body will become more and more compact.
Middle-aged and elderly people should pay attention to low-intensity training, learn the standard trajectory of movements, and gradually increase the training intensity to reduce the chance of injury.
2. Consume enough high-quality protein
Muscle growth needs protein to provide raw material support, we can choose chicken breast, fish, shrimp, eggs, dairy products, lean meat and other high-quality proteins, which can supplement the body with enough nutrients.
It is recommended to eat a boiled egg and a glass of milk for breakfast, a piece of chicken breast and fish for lunch, and boiled shrimp, tofu and other foods for dinner to supplement protein.