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The importance of Sleep on muscle gain.

Does sleep have any effect on your muscles?

Our Sports Scientists hear all the time from clients that their sleeping patterns are poor. Late nights out, working late, mind racing when your head hits the pillow etc. Can you relate?

It is very well known and documented that sleep plays a crucial part of humans’ general health and wellbeing. However, does sleep have any effect on muscle gain, retention or loss? Let’s dig deep and find out!

A number of studies have identified the importance of sleep on human hormonal balancing. When we sleep, our body releases anabolic hormones such as Testosterone & IGF-1 to aid the body in the recovery process. When sleep is insufficient, the release of these hormones is reduced which may lower the bodies’ ability to repair muscle or thus build muscle. So if you are doing regular strength training, but your sleep is compromised you could end up not getting those gains!

Studies have also shown that sleep is vital to make sure we don’t experience muscle atrophy (muscle break down). Lack of sleep will elevate hormones in our body, specifically CORTISOL. Cortisol is a stress hormone and when its elevated it has the effect of breaking down muscle tissue. This hormone is very Catabolic and reduces the rate of protein synthesis and inhibits muscle tissue growth.

So Elevated Cortisol = harder to gain muscle!!!

To reap the rewards of our hard work in the gym, you must get your sleep right.

The time in which we sleep directly influences cortisol levels as well! A number of studies have identified that individuals who slept during the day could not significantly reduce Cortisol levels when compared to people who slept during “regular” night hours. The conclusion of these studies stated that there is a direct correlation to cortisol secretion and our bodies natural clock (Circadian Rhythm) and it seems that catching up sleep the next day might not offset a bad night’s sleep.

To summarise, sleep plays a HUGE role in the growth and maintenance of muscle mass. LACK of sleep will contribute to breaking down your hard earned muscle! Sleep provides a state of recovery and repair for the body, allowing the “good” anabolic hormones to be secreted into the bloodstream and reducing the release of “bad” catabolic hormones.

Put your sleeping habits to the test with a DEXA scan and our experts will provide you with the advice you need to get to your goals!

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Can you convert Fat into Muscle?

Fat into Muscle.  Myth or fact?

When a client says they want to turn their fat into muscle what they are really saying is that they want to lose fat and gain muscle!

Now, there are really two goals in that sentence;

1. Reduce fat

2. Gain muscle.
This is a great goal and losing fat and gaining muscle is the fastest way to improve your body composition. But can it be done at the same time? Well the question is what you need to do to:

1. Loose fat

2. Gain muscle

To lose fat, you need to be in a caloric deficit.

For muscle gain, you need to be in a caloric surplus.

Weight gain or weight loss is essentially calories in vs calories out. When we burn more than what we consume, we lose weight & when we consume more than what we burn, we gain weight!

So you can see that these two goals are in opposition to each other and after 7,500 DEXA scans we know that for long-term body composition changes it is best to lose fat first and then build muscle! So how many calories do I need to be consuming to lose fat, and how many calories do I need to gain muscle? Well, this is a very individualised and person-specific question.

Factors that affect your ability to lose fat and to gain muscle, include:

  • your age
  • amount of lean tissue mass
  • hormonal profile
  • gut health
  • visceral fat levels
  • current fitness levels and
  • your gender

The most accurate and reliable method to understand your metabolism is with a “Metabolic test”. This test takes the guesswork out! It measures your metabolism accurately, based on where you are at today! It’s quick and easy and the results are given to you on the spot.
To summarise. You cannot directly convert fat into muscle (or muscle to fat) and the best way to improve your body composition is to know exactly how many calories to eat for fat loss and how many calories to eat for muscle gain. The best way to know this is to come in and get a metabolic test, and have your results explained with one of our sports scientists at Body Measure.

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It’s not too late to get your dream summer body!

It’s a common saying – summer bodies are made in winter. And maybe with the whiff of wattle in the August air, you’re thinking that it’s nearly spring and you’ve left it too late to get your dream beach body.

Well, we’re here to tell you that it’s not too late!

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Losing body fat and building lean muscle tissue before summer hits its stride is completely achievable, especially when you have the inside advantage of a DEXA scan to give you an accurate picture of your current internal health. This information can allow us to recommend some simple dietary and exercise tweaks that will help you achieve your health goals.

Six steps to a healthy summer body

  1. Come in for a baseline DEXA scan. In a few short minutes, we can give you a detailed and accurate picture of your health. Our scan results will let you know your weight, body fat percentage including intramuscular fat versus visceral fat, bone density, and lean muscle mass.

2. Using this information, we can calculate your optimum calorie intake and ideal protein requirements. Getting enough protein is important for building and maintaining lean muscle mass, but too much can contribute to undesirable weight gain. Using the information that a DEXA scan gives you, we can help you to strike the right balance.

3. Exercise the right amount – not too little, but also not too much. Over-exercising is one of the most frequent factors that prevent our clients from achieving their goals. Exercising too much can increase production of the stress hormone, cortisol, which can cause your body to stockpile fat.

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4. Lift your way to lean. Strength training is hands down the most effective way to get the lean body everybody wants. Weight training doesn’t mean getting bulky muscles, even when you are lifting heavy weights.

5. Get a follow up DEXA scan to track your progress, and keep you motivated. Keeping track of your results is one of the best ways to give you the motivation you need to stick to your eating plan and exercise routine. Even if the number on your bathroom scales isn’t shifting, we can show you the reduction in body fat and the increase in lean muscle tissue.

6. Just keep going. Persistence is key to success. Stay focused on your goal of being fit and healthy so that you can enjoy all the amazing activities that Sydney summer has to offer. Make a list of everything you want to do and get out there this summer and DO IT.

So don’t sit there thinking that you’ve left it too late and you might as well just hide away in the air conditioning once summer arrives. We can give you all the information you need to get your health on track and will support you along the way. Call us today to book a DEXA scan package and roll on summer!

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Get a picture of your bone health

How healthy are your bones? Do you even think about your bones? After all, bones are hidden away, just doing their thing.
This week, 3 to 9 August 2015, it’s Healthy Bone Action Week, so we’re asking you to think about how strong your bones are.

Most people don’t know how many crucial functions your bones are responsible for. Bones help you move, protect your organs, produce blood cells, store minerals, and provide support for the rest of your body.

Not looking after your bones can increase your risk of developing osteoporosis and lead to a greater likelihood of falls and broken bones as you age. This can affect your quality of life and lead to a life in severe pain, or even ending up with a disability.

What is osteoporosis?

Osteoporosis is a disease which makes bones become brittle, leading to a higher risk or breaks. It literally means ‘bones with holes.’ It affects over 1 million Australians and occurs when bones lose minerals, such as calcium, more quickly than the body can replace them.

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As bone density decreases, even minor bumps of falls can cause a fracture. Osteoporosis often has no symptoms until a fracture occurs, gaining it the name of the ‘silent disease.’ The most common sites for fractures are the hip, spine and wrist. Fractures can be the trigger for chronic pain and loss of independence, and the risk of future fractures increases with each new break – known as the ‘cascade effect.’

What can you do to improve bone health and prevent osteoporosis?

There are three key elements to improving bone health and preventing osteoporosis:

  1. Exercise: To improve bone health, weight-bearing exercise (where you support your own body weight, like walking, jogging and tennis) and resistance training using to build muscle are highly recommended. Resistance training can use body weight exercises, hand weights, gym equipment or resistance bands. For people with osteoporosis, balance training is also highly advisable to reduce the risk of falls.
  2. Calcium-rich diet: Calcium is essential for bone health and for healthy functioning of your heart, muscles, blood and nerves. If you are having inadequate amounts of dietary calcium, the body will withdraw the calcium from your bones to use in other parts of the body. Good dietary sources of calcium include dairy foods, tinned fish, dark green vegetables and nuts. It is recommended to eat 3 to 5 serves of calcium-rich foods daily.

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    Milk is a great source of calcium for strong bones
  3. Sunlight: Sunlight is recommended as the best source of vitamin D. Over 30% of Australians are estimated to have some level of vitamin D deficiency, especially during winter. Vitamin D is an important element in developing strong and healthy bones. Depending on skin type and the time of year, 5 minutes to 3 hours of sun exposure is recommended.

If right now, you’re thinking, “Gee, I really have no idea what state my bones are in,” think about a DEXA scan at Body Measure’s Crows Nest clinic. A DEXA scan package can provide you with a detailed look at your bone health and give you the information you need to take steps to strengthen your bones and prevent osteoporosis. The DEXA scan uses painless, safe, non-invasive, low radiation to calculate your bone densitometry.

An initial scan will show the state of your bones, and a repeat scan after adopting preventative measures can give you the motivation you need to continue to focus on your bone health.

Give us a call today on 02 9460 8502 to book your scans at Sydney’s Body Measure and get a true picture of your bone health.

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Fat: Making friends with this former dietary enemy

For years, we were told that eating fat was turning us all into fatty boombaladas, causing heart disease and sending us to an early grave. And so, everyone turned to the low-fat and no-fat “foods” that flooded the market. But what happened? The obesity epidemic didn’t subside. No, obesity levels have continued to increase with the resulting medical complications now one of the top health challenges of our era.

It turns out fat isn’t the public enemy number one we thought it was.

Instead, fat is a critical part of our diets.

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Grilled Atlantic salmon with an avocado and tomato salsa. Delicious healthy eating with GOOD fats!

Fat is vital for good nutrition

Did you know there is a source of nutrients we can’t get from any other foods or make ourselves. These are called essential fatty acids, and without them in your diet you cannot have good health. It plays a key role in helping our bodies actually absorb nutrients and is used to make many vitamins, in particular Vitamin A, D, E and K. To get the full vitamin hit from your garden salad or your plate of steamed greens, you need to add some healthy fat to your plate.

Fat makes food taste better

As well as making food good for us, fat makes food good to eat too. This was one of the biggest problems of the low-fat/no-fat dogma, as to make these foods palatable manufacturers needed to replace the fat with something else. What else makes food taste good? Sugar and salt, neither of which are exactly innocent when it comes to our health.

Eating fat helps you burn fat

Healthy fats play an important role in improving the liver’s ability to burn fat. Yes, if you want to burn off that unhealthy fat that is around your internal organs, you need to be eating dietary fats to initiate that fat-burning process. Before and after DEXA scans can give you the visual evidence of the results you can get from adding the right fats to your diet.

But don’t hoe into the deep-fried Mars bars and triple cheeseburgers

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Remember not all fat is created equal..

The important thing to remember is that all fats are not created equal. When it comes to fat, some are very, very good, and others are very, very bad. It’s also important to be conscious of your fat intake as fats are calorie dense foods and need to be consumed with deliberate intent. Be smart and strategic with the fats you eat for maximum health benefit.

So, what fats should you be eating?

The best fats to eat are minimally processed, real foods. Some examples of healthy high fat foods, as recommended by Authority Nutrition, include:

  • Avocados
  • Cheese
  • Whole eggs
  • Sustainable oily fish
  • Nuts
  • Butter from grass-fed cows
  • Extra virgin olive oil
  • Coconuts and coconut oil
  • Full-fat natural yoghurt

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It’s time to stop being afraid of fat and instead, make fat your friend. For so many of our clients, we’ve seen the amazing changes in their body composition from simple diet changes, including increasing the amount of healthy fat they eat. Before and after DEXA scans have shown that this fat loss has been primarily the unhealthy and dangerous visceral fat around internal organs in the abdominal cavity.

Have you been fat-phobic in an effort to lose weight? Has increasing the fat in your diet improved your health?

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Protein powders – do you need one and how to choose one

No longer just a mainstay of bodybuilders, protein powders have gone mainstream with shelves of them in supermarkets across the country. But a lot of the people we see in the clinic are confused about if, which and how they should be using protein powders. In this blog post, we’ll try to clear up this confusion and take a look at the differences between plant-based protein powders and animal-based protein powders, how to choose a quality powder, and how to use protein powders effectively.

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Plant based powers

Plant based protein powders include soy, pea and brown rice powders. There are also vegan powders that use a combination of plant proteins.

The benefits of plant based powders is that they are often suitable for people with food intolerances, being dairy and gluten free. They are also quite affordable. Pea powder in particular is slow digesting and may keep you full for longer.

The downsides are that some plant based powders are not complete proteins – for example, pea protein powder lacks the amino acid cysteine and brown rice protein powder is deficient in lysine. Similarly, while soy protein powder contain all essential amino acids and is a complete protein, there are concerns that the isoflavones it contains can interact with hormones like oestrogen and possibly skew hormone levels if taken in excess. However, according to Brian St Pierre from Priority Nutrition, this is only a concern if you otherwise eat a lot of soy-based foods. “If you are having the occasional shake with soy protein in it, it’s probably not anything to be concerned about,” he says.

Animal based powders

The most common animal-based protein powder is whey, closely followed by casein, both of which are dairy-proteins. There are also egg-based powders on the market.

Whey protein is fast acting, which makes it beneficial for stimulating muscle growth and development. In contrast, casein, while also a milk protein, is slower digesting and is often taken at night to provide a steady source of amino acids for up to seven hours. Given the discussion over the optimal window for protein supplementation after training, the benefit of this is questionable.

As a dairy-based product, both whey and casein are unsuitable for people who are lactose intolerant.

How to choose a protein powder

There are massive variations in the price of protein powders. This mainly reflects the amount of additives and fillers in the products, with purer products having a higher price point. There are a selection of natural protein powders available that do not contain preservatives, colours, flavours or sweeteners.

There is also a price difference between products like whey protein concentrate (WPC) and whey protein isolate (WPI), with isolate being considered a purer form of protein. However, the advantage of these more processed powders comes with a price premium that may not be worth it – according to Brian St Pierre from Priority Nutrition, the advantage is small and a basic whey concentrate powder from a reputable company can provide great results if taken with care given to timing and overall diet quality.

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Protein powders are most effective when used as a recovery drink within 30 minutes to 2 hours of a high-intensity workout. This means weight training, intervals or endurance training sessions of 45 minutes or longer – not after taking the dog for a half hour stroll around the block.

The Australian Institute of Sport recommends that it is most effective to eat some protein just after exercise, and to spread the rest of your day’s protein intake out over meals and snacks during the rest of the day. So rather than having a huge slab of meat at dinner, have smaller portions of protein-containing foods like lean meat, dairy, nuts and legumes throughout the day.

Ultimately, our view is that protein powders, used judiciously, can play a role in aiding muscle recovery. However, they should not be treated as a substitute for a healthy and balanced diet. Real food has the added benefit of being cost effective and providing you with a wide range of vitamins and minerals that a protein powder could never hope to fully mimic.

As mentioned in our blog earlier this month ‘Are you hitting your protein sweet-spot? it is advisable to calculate your protein requirements based on your lean muscle mass. A DEXA scan can give you an insight into how much lean muscle mass you have, accurate to the gram. Why not get a before and after scan to see if your protein intake when exercising is working for your body? Visit Body Measure in Crows Nest, Sydney, to help achieve your optimum body and health! You are worth it!

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Are you hitting your protein sweet-spot?

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Protein is an essential macronutrient for good health, and is especially vital for building and maintaining lean muscle mass. But how much is enough? How can you calculate how much you need? And can you have too much protein? In this blog post, we’ll explore these issues and break it down for you.

Why protein is important?

Protein is one of life’s essential nutrients. Brain cells, muscle, skin, hair and nails are just some of our body parts that are protein-based – in fact about half of the human body’s dry weight is made up of protein. The amino acids in protein are also necessary for the production of some hormones, such as adrenalin.

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How much protein do you need?

Estimates vary on how much protein is needed, with some recommendations excessive in our opinion. The suggested guidelines from the Australian Institute of Sport strike a good balance. The Institute’s recommendation for sedentary men and women is 0.8g of protein per kilo of bodyweight per day. On average, a sedentary man needs 56 grams per day, and a sedentary woman needs 46 grams per day.

To put this in perspective, some examples of the amount of protein in food is:

  • 85 grams of meat has about 21 grams of protein
  • 1 egg contains about 6 grams of protein
  • 2 tablespoons of peanut butter as 8 grams of protein
  • ¼ cup of almonds has 8 grams of protein

Requirements are slightly more for some athletes, of up to 1.7g/kg/day for elite male endurance athletes, those at the start of an intense resistance training program, and those involved in power sports. Other people with higher protein requirements are pregnant and breastfeeding women, and people over the age of 50 to reduce the risk of age-related sarcopenia (muscle wastage).

But it is important to note that the guidelines from the Australian Institute of Sport are for athletes. If you are overweight or have a high body fat composition, it is advisable to calculate your protein requirements based on your lean muscle mass. A DEXA scan can give you an insight into how much lean muscle mass you have, accurate to the gram.

How to make sure you are getting enough protein?

Most Australians do get adequate protein in their diets, and as excess protein cannot be stored by the body there is no benefit to eating more than your body requires. However, it is most effective to eat protein at regular amounts throughout the day.

Protein deficiencies are most common in people following strict vegetarian or vegan diets. This is because most plant proteins are not complete – they do not contain all the essential amino acids that our bodies require. Soy products, quinoa and amaranth seeds do contain all the essential amino acids, but most plant proteins lack at least one amino acid. This means that vegetarians and vegans need to ensure that their diet contains a variety of protein foods from different plant sources to ensure they get an adequate mix of amino acids.

Inadequate protein intake is also a concern for people following fad diets such as long-term juice and vegetable fasts or the cabbage soup diet, and of course, those suffering from an eating disorder.

Too much of a good thing?

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According to the Australian Institute of Sport, daily protein intakes under 2 g/kg of body weight in healthy people is unlikely to cause side effects. However, for people with pre-existing kidney disease high protein intakes can accelerate the disease progression. Other possible risks that are still being evaluated include an increased risk of osteoporosis due to an increase in calcium excreted in urine. The Australian Institute of Sport also warns that an excessive focus on high protein foods can displace other valuable foods – especially fruits and vegetables – from the diet.

Ultimately, it is important to eat a well-balanced diet that provides all your essential macronutrients as you strive to change your body composition and build lean muscle mass. Good overall nutrition will ensure that you have enough protein to build muscle, reduce fat and get lean.

For help on achieving your health and wellness goals, come in for a DEXA scan at Crows Nest. We can measure how much lean muscle mass you have accurate to the gram which will help you calculate your ideal protein intake. Sydney’s Body Measure can help you can change your body composition by discussing the optimal mix of nutrition and exercise best for YOU! 

 

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Pounding the pavement to shift those kilos? Think about lifting kilos instead!

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In every gym around the country, and plenty of parks and footpaths too, you can see people slogging away at cardio exercise in an effort to lose weight. Huffing and puffing, there’s no doubt that they’re working hard, but are they really going to get the results that they are after?

We’d be inclined to say, sadly no. They might lose weight, but not necessarily fat. A Penn State study put dieters into three groups – no exercise, cardio exercise only, and cardio exercise and weight training – and while they all lost weight, the weight lifting group lost around three kilos more fat than the other groups. The weight lifting group’s loss was almost pure fat, while the others lost both fat and muscle. And as we know, losing muscle will decrease your metabolic rate and contribute to a range of other health problems.

Cardio exercise, like running, cycling and swimming is great for improving your heart health and for burning fat for the period of time that you are exercising. But to alter your body to burn fat more effectively all day, even when you are sitting at your desk or asleep in your bed, you really need to build more muscle mass.

Why weight training trumps cardio for fat loss

One of the main reasons why weight training is better than cardio for fat loss is the post-workout effect on metabolism. Weight training can trigger increased calorie burn for up to 36 hours after you’ve finished your session!

A second factor is that in addition to burning more calories after the workout itself, weight training will increase the amount of lean muscle mass in your body. This lean muscle mass will increase your basal metabolic rate (the amount of calories you’d burn just lying in bed all day doing nothing but breathing), and make your body a more efficient fat burning machine all day, every day, not just training days.

Weight training also promotes an anabolic state in the body , encouraging the creation and maintenance of lean muscle tissue. Cardio training however can cause a catabolic state in the body, triggering the release of the stress hormone cortisol which can lead to muscle loss and also promote fat accumulation in the abdominal region. And as we’ve discussed before, abdominal fat is bad news!

How to get your muscles to do the heavy weight-loss lifting

The best approach for fat loss is metabolic strength training – a high-intensity, full-body interval workout. Rather than a traditional body-building program using free weights and weight machines, metabolic strength training is based on a variety of combinations and repetitions using free weights, kettlebells, barbells, dumbbells and resistance bands. Rather than being about how much you can lift, it is about making the body efficient, lean, toned and strong.

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To get the maximum benefits from metabolic strength training, try these tips from Alwyn Cosgrove, author of The New Rules of Lifting for Life:

  • Train the whole body on non-consecutive days, three to four times per week
  • Use compound exercises with free weights
  • Choose a weight that allows you to complete no more than three to four sets of 12 to 15 repetitions if you’re a beginner, or six to eight reps if you are an experienced lifter
  • Keep your rest time between sets to under a minute
  • Alternate sets of lower-body and upper-body exercises
  • Continually challenge yourself with heavier weights and new and different exercise variations

So, don’t be scared of lifting weights to achieve your weight loss goals! Strength training will allow your body to develop more lean muscle tissue and change your body composition. You’ll increase your metabolic rate and turn your body into a strong and efficient fat burning machine that not only looks better but works better too. We see the effects of this type of training at Body Measure all the time- it works! Come in an see us for a DEXA scan- we can help you achieve your goals and keep you on track with your training!

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Anabolic versus catabolic: What’s the difference and why does it matter for your health?

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The terms anabolic and catabolic are well-known in the weightlifting and body building communities, but we believe it’s time that the broader community understood what these terms mean and use that knowledge to improve health and well-being!

So, what do these terms mean?

Anabolic and catabolic essentially refer to whether your body is building tissue or breaking it down. An anabolic state means your body is building or repairing tissue, whereas a catabolic state means your body is breaking down tissue. Workouts are either anabolic or catabolic, and each has a different effect on your body.

Anabolic workouts are focused on strength training, and will increase muscle mass. The effect of anabolic training actually takes place during rest and high intensity training, when the body produces more muscle fibres to replace the ones that were broken during exercise. By increasing your muscle mass, your body will burn fat more effectively when at rest. Classic anabolic hormones include growth hormone, insulin and testosterone.

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Catabolic training predominantly involves cardio exercise sessions of at least 20 to 45 minutes in duration, and will cause your body to release hormones such as cortisol, norepinephrine and adrenalin. Catabolic training will cause a loss of total body mass and is an effective fat burner while you are exercising.

Which is better?

We believe that for most people, it is better to exercise in a way that encourages your body to be in an anabolic state. Anabolism is necessary to grow muscle tissue, increase bone density and also encourages the production of white blood cells to boost your immune system. By increasing muscle mass, your body will burn fat more effectively all day – not just when you are exercising. It is vital to ensure that you are eating enough, as if your body has inadequate resources to fuel muscle repair, it will actually break down undamaged muscle tissue to repair damaged muscle tissue!

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How to promote anabolism

Becoming more anabolic isn’t just a matter of increasing your weight training. It requires a combination of training, good nutrition and rest. Here are some tips on how to be more anabolic:

  1. Watch what you eat: A diet that focuses on fresh, natural and unprocessed foods is ideal. Aim for simple home cooked meals based around protein, good fats and clean, slow burning carbs.
  2. Sleep your way to success: Sleep and rest are vital to promoting anabolism as this is when the body will repair broken muscle tissue and grow new muscle. Aim for eight hours of sleep a night and make sure you are giving your body a chance to renew itself.
  3. Train using compound movements: Exercises like squats, deadlifts and push and pull variations develop the whole body, rather than just one muscle group. This helps to promote an anabolic state as the body will keep burning fat for hours after your workout.
  4. Reduce stress: Both mental and physical stress can lower your immunity and hamper muscle repair. The stress hormone, cortisol, is associated with a catabolic state and is known to increase blood pressure and blood sugar, and reduces immune responses.
  5. Avoid alcohol: Yes, we know this is never popular advice! But alcohol hampers the process of protein synthesis and lowers testosterone levels, both of which are necessary for muscle growth. So save the beer and wine for an occasional indulgence.
  6. Eat green vegetables: Plenty of green veggies will provide your body with phytonutrients to trigger anabolism.

So there you have it, an overview of the difference between anabolic and catabolic states, and what that can mean for your health. To get an indication of the amount of muscle tissue in your body, come in for a DEXA scan and we can help to tailor your training to help you turn into a lean, fat-burning machine.

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Is old age muscling in on you?

Maintaining muscle mass as you age

Did you know that at some point in your 30s, you will begin to lose muscle mass? People who are physically inactive can lose as much as 3% to 5% of their muscle mass per decade after 30, with this rate accelerating at around 75 years. It is a condition called age-related sarcopenia and it is nowhere near as widely known as the related condition of osteoporosis (the loss of bone mass).

But we think it is time to wise up about the risks of muscle loss. The age-related loss of muscle mass and strength can make it harder for elderly people to perform basic daily tasks and substantially increases the risk of falls and other accidents. Taking decisive action in your 30s and beyond to increase muscle mass can greatly reduce your risk of muscle loss.

How to prevent the rate of  muscle loss?

The great news is that there are immediate steps you can take to reduce age-related muscle loss. The single most important factor is exercise – specifically resistance training or strength training. This has been shown to both prevent muscle loss and to help with hormones that burn fat and spare muscle loss. A resistance training program can increase protein synthesis rates in as little as two weeks.

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Another key factor is diet, with inadequate protein intake and insufficient calorie intake both contributing factors. This is what we see every day at Body Measure. Clients will come in smiling saying they have lost 5kg after reading their weight on the scales. When we DEXA SCAN them we find that nearly all of it is muscle! Care must be taken that when losing weight, so that fat and not muscle being shed.

By DEXA SCANNING the experts at Body Measure can see if you are losing muscle or fat and advise on how to modify your diet and training to ensure you build muscle and burn fat.

How to monitor your muscle mass?

Regular DEXA scans can provide you with vital information about your body composition and the amount of lean muscle mass on your body. If you are trying to achieve weight loss goals, we can monitor your progress to ensure that you are maintaining optimum muscle mass levels while reducing the amount of body fat. Similarly, if you are seeking to increase your muscle mass in order to prevent age-related conditions such as sarcopenia and osteoporosis, regular scans can help to monitor your progress and keep you motivated to maintain your strength training as in important factor in overall health.

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Getting older doesn’t have to mean getting frailer. And whether you are 35 or 75, it’s not too late to take steps to increase your muscle mass. Strength training doesn’t have to mean lifting bulky weights in an intimidating gym environment. It can mean resistance bands and body weight exercises at home or the park, it can mean machines at the gym, or it can mean working with a specialist exercise specialist.

The type of strength training you choose isn’t as important as choosing to do it. Here’s to getting stronger as well as wiser as we age.

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How much muscle mass do you have? Come in for a scan to find out and set a target for increasing your lean muscle tissue, whilst losing fat!