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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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Light vs Heavy Weight

THE BEST WAY TO BUILD MUSCLE
When asking individuals, “What is the best way to build muscle?” a common response would be that you HAVE to lift heavy weights! But is this true? A recent meta-analysis conducted by Schoenfield et al. 2016, aimed to find out if you could build muscles using lighter weights. Their conclusions may change the way in which you think about building your muscles.

ABOUT THE STUDY
The study involved two completely untrained groups (men); a “High-load” group were prescribed a moderate repetition range (6-8 reps) at more than 65% of 1rm (rep max) and a “Low-load” group who were delegated a higher repetition range (12+ reps) at less than 65% of 1rm. The results showed that both training groups experienced similar “Hypertrophy” (muscle growth) effects.

Schoenfield et al. 2016 concluded that the most influential factor to muscle gain is that of “Total-work volume” (reps x sets x weight) and if the total volume is similar in both training groups; similar muscle growth should be examined. Arguments arose as experts stated that the individuals that were used to undergo this study where just experiencing the “newbie” gains we obtain when untrained individuals begin weight training. They argued that as the individuals were “untrained” and had not been exposed to any form of resistance training previously; they would, therefore, have a greater muscle potential and a likelihood to respond to any form of training.

Schoenfield et al. 2016, responded to this and performed the same experiment with trained individuals – he got similar results! Equal muscle growth in both the heavy and lightweight groups.

 

So what does this mean for you?

Well, it means that if you love lifting heavy weights with low reps you should still go for it, but if you like lifting lighter weights with higher reps then you can do this and get the same muscle growth on your body!

Although imagine the effect of lifting both lighter weights vs heavyweights on the longevity of your being. The heavier we lift, the higher the risk of injury we may be exposed too. A big reason why we see some of our clients stall and go backwards in their body composition goals is from injury.

We often see injuries in our clients who are heavy lifters. Injuries are obviously counterproductive for regular training. This is not to say you powerlifters or individuals out there who do love to lift heavy should cease to train the way you enjoy, but mixing the training methods between the two may be beneficial to allow your Central Nervous System (CNS) to recovery from your heavy lifting sessions.

If you have any question about this article or your specific training program, you can speak more about this to our experts at the Crows Nest Clinic.

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What’s more important – diet or exercise?

It’s a question we regularly hear when clients come in for a DEXA scan: “What’s more important, diet or exercise?” The short answer is they both are. But you’re not reading this for the short answer, are you? And if you’ve been trying to run your way into a smaller clothing size, then you’re probably going to end up disappointed…

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What’s your goal?

Most of our clients at Body Measure are looking to make physical changes to their bodies: reduce fat, shift weight and build lean muscle mass. Our DEXA scans help to provide you with the data points to track those changes and get the best results for your individual circumstances. When it comes to exercise, we’re big proponents of strength training to build muscle, which in turn will help you to burn fat.

But, to really lose fat, you’ll see better results from time spent in the kitchen than time spent in the gym. This is because losing fat and weight does rely on being calorie negative – burning more calories than you are ingesting. And because the human body is very efficient with how it expends energy, you have to run an awful lot to compensate for eating more than your body requires. For example, one study found that to lose about 1 kilogram of fat, study participants had to exercise for 77 hours! That’s a lot of time that could be spent preparing healthy meals rather than phoning for a pizza…

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As well as exercise not actually burning that many calories, people tend to be REALLY bad at estimating calories in versus calories out. Studies have shown that when people are told to eat the amount of food that they believed they burned in calories exercising, they overestimate badly. How badly? Two to three times the amount-of-calories-they-actually-burnt-badly.

How to prioritise your time

In the modern world, people are more inclined to find 30 minutes in their day to go to the gym, or go for a walk, or even just get off the bus a stop or two earlier, than they are to cook. We are constantly bombarded by messages by food manufacturers about how we don’t have time to cook, or that cooking is difficult.

But, here’s the truth of it: taking responsibility for what goes into your mouth is one of the most important steps you can take towards better health. For most people, you are eating three to five times a day. Taking a bit of time each day to make active choices about those foods will help you on your fat loss journey more than any “I worked so hard I’m going to vomit” personal training session.

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Here’s four simple tips to help you find the time to eat better:

  1. Chopping vegetables for dinner? Take 30 seconds to chop an extra carrot and put the sticks in a sealed container for snacking over the next couple of days.
  2. Bag up some snacks. Pre-portion ziplock bags of nuts and together with a small piece of fruit, you’ve got yourself a great little mix of healthy carbs, protein and fats.
  3. Make friends with your freezer and create your own stash of ready-meals.
  4. Take 30 minutes each week to plan your meals. For bonus credit, find an hour or two for a food prep and cook up session

The bottom line

Exercise is very important for health. It helps balance your hormones and build muscle, which is fat burning. It helps you to feel more energised and is critical for cardio-vascular health. Exercising can also, for some people, make them eat better (if you don’t fall prey to the “I worked out today so I can have that big slice of cake” trap!).

But, ultimately you can’t out-exercise a bad diet.

What are your tips for eating better? Have you had better results from diet, exercise or a combination of the two?

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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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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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Are you exercising too much? Physical stress and fat stores

cortisol-overexercise-dexa-bodymeasure-crowsnestWe see it all the time: client comes in, they want to lose weight – ideally fat. In pursuit of that goal of fat loss, they’ve been watching what they eat and hitting the gym every day. Sometimes, even twice a day! But despite all that exercising, they’re just not getting the results and we can see the frustration radiating off them.

“Why aren’t I getting results?” we get asked. The answer a lot of the time is stress. When you are under stress, your body produces more cortisol and more cortisol means more fat stores. But we don’t just mean emotional stress, physical stress is a significant and often overlooked trigger for cortisol production – especially in our enthusiastic exerciser example.

As Chris Kresser says, “when a goal of exercise is to lose weight or improve energy, overtraining can clearly be a barrier to achieving those goals.” Extreme exercise produces an immediate increase in cortisol, and chronically high levels of cortisol can increase your risk for a range of health problems, such as sleep disturbance (which can also hinder fat loss – see our blog post on sleep and fat!), digestive issues, depression, weight gain and memory impairment. Excess cortisol also encourages fat gain, especially around the abdomen, and we know how dangerous that abdominal fat can be.

So how do you know if you are putting your body under too much stress when exercising? You can start by doing a simple exercise test. For example, you might be able to do five pull ups when you aren’t stressed. But two days later, you find you can only do three pull ups. Of course it doesn’t have to be pull ups- it can be any simple exercises, for example, a vertical leap or a chin up. That’s a big warning sign that your body hasn’t recovered and you will trigger the production of cortisol and store fat, rather than burn it.

To get the maximum benefit from your exercise regime, without promoting excessive cortisol production, try the following tips:overexercise-cortisol-dexascan-bodymeasure-crowsnest

  • Reduce the frequency: Limit high intensity, high stress exercise to only two or three times a week.
  • Get enough rest: It’s important to give your body time to recover and get enough sleep. If you are having trouble sleeping through the night, evaluate the intensity of your training schedule.
  • Have a break: Take a regular, planned break from intense training.
  • Get more variety: High intensity exercise can be great for reducing body fat and increasing lean muscle mass. But balance this with a form of exercise that helps to control your cortisol levels, such as a regular yoga practice.
  • Be smart about your carbohydrates: Low-carb eating is a good way to decrease body fat, but if you are doing high intensity training, it’s important to strike the right balance. Choose healthy, slow burning carbs such as those found in root vegetables.

Are you training hard but not seeing results? Or are you feeling rundown and exhausted? Come back for a follow up DEXA scan and we can assess the changes in your body composition and help to identify if you might be overtraining and placing your body under too much stress.

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Are you sleeping yourself fat?

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There’s no doubt about it, sleep can make you fat.

But that’s not because you’re being a lazy bludger who’s hitting the snooze button on your alarm instead of getting up for your workout. No, it’s not getting ENOUGH sleep that might be the culprit for that pillow of fat around your tummy.

You see, sleep is an important function of your body’s repair cycle and also regulates your hormones. And when it comes to sleep and fat loss, there are two hormones that we need to be worrying about: ghrelin and leptin.

Ghrelin tells you when to eat – and when you are sleep deprived, your body produces more ghrelin. Sending you straight into the loving embrace of that mid-afternoon coffee with a side order of chocolate. Leptin’s role is to tell you to stop eating, and when you are sleep deprived, you have less leptin. So that one row of the chocolate block turns into the whole family-sized bar. Then, in addition to making poor food choices, you’re tired and lack the motivation to exercise.Sleeping businesswoman with her head on laptop

As you can see, it’s a recipe for a slowed down metabolism. In our society of busy-ness where sleep deprivation is often worn like a badge of honour, it’s little wonder that obesity levels continue to rise!

In addition to how much sleep you are getting, the quality of your sleep is also important too. You might think you are getting the recommended seven hours of sleep each night – or maybe even more, but like someone surviving on only four hours, you’re tired, struggling to control your appetite and unable to lose weight. With a growing number of health monitors, like the Fitbit or Jawbone Up among others, on the market now, many people are discovering that the quality of their sleep is less than ideal and this is negatively impacting their health. These devices can be a useful tool to identify a potential issue with the quality of your sleep, but for long term sleep problems, a referral from your doctor for a sleep study can help to pinpoint any underlying issues, such as sleep apnoea.

So, how can you improve your sleep and get your hormones back under control? Here’s some great tips from Harvard Medical School:

  • Avoid caffeine, alcohol and nicotine too close to bedtime
  • Make your bedroom a sleep inducing environment: quiet, dark and cool, with minimal electronic devices
  • Create a soothing pre-sleep routine
  •  Go to sleep when you’re truly tired
  • Use natural light in the day to keep your internal clock on a healthy sleep-wake cycle
  • Have a consistent sleep schedule, going to bed and getting up at the same time
  • Nap early, or not at all
  • Have a lighter evening meal
  • Time your exercise right – aim for at least 3 hours before bed, or earlier in the day
Are your sleep habits undermining your fat loss goals? We can help to monitor your fat loss and show you how your results improve when you prioritise good sleep habits. Come in for a before and after DEXA scan in Crows Nest to get a true picture of your internal health.
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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!