Can building muscle help to live longer?
Everyone wants to have a good looking and toned body, young and old alike. Scientifically, it has been proven that a person with low fat levels and high muscle mass is much healthier than someone who has lower muscle mass.
According to one research at the Health Sciences Department of the University of California – Los Angeles, it was found that The more muscle mass older Americans have, the less likely they are to die prematurely. The findings add to the growing evidence that overall body composition — and not the widely used body mass index, or BMI — is a better predictor of all-cause mortality.
Also, one Swedish scientist claimed that a person who has low strength, especially in arms and legs will be more susceptible to an early death in comparison to a person who keeps themselves strong and maintains good muscle mass.
As our age progresses, our muscles become weaker and sooner or later this affects our life expectancy. Frailty, as a condition results in lower levels of physical activity, decreased muscle strength, increased fatigue, slower walking speed, and unwanted weight loss or weight gain. Weaker elderly people also tend to fall more frequently and have greater difficulty standing up from sitting or lying positions.
There are two things which lower the effect of muscle and life expectancy. According to Gerontologists, our defective mitochondria (the powerhouses of our cells) are to be blamed. As we age, our mitochondria start to degrade, resulting in weaker cells and muscle fibers and the elderly experience this as decreased levels of endurance, strength, and function.
Another fundamental problem of aging is our decreased production of telomerase. Telomerase is a crucial enzyme that maintains and repairs the little caps on the ends of our chromosomes. When we can’t produce enough telomerase, our genetic integrity is compromised, and so too is cellular division. Chromosomal degradation acts as rust in our body and affects our muscles.
In order to beat these complications, it helps to have a leaner and muscular body. To have a leaner and more muscular physique, muscle strengthening and endurance exercises are a must, which will not only build strength and endurance, but will even increase longevity.— this article is written by a dietitian @ FitHo
Five Best Exercises For Weight Loss
Exercise is a weight loss booster as it accelerates burning of calories and the fastest mean to burn fat and lose weight. You can choose exercise according to your body type for losing weight from specific areas like glutes, thighs, belly etc. Playing sports or lifting weight is equivalently beneficial in dropping some extra pounds from the body. More muscles induce higher metabolic rate and exercise helps build muscle for you to burn more calories while resting.
The idea behind losing weight with exercise is to cut down on accumulated fat. As our body needs fuel for daily functioning we have to eat a certain amount of calories to meet the requirement. Diet can make us lose weight but exercise accelerates the weight loss process. Balanced diet with exercise is the best combination for weight loss. Start your exercise plan
according to your body type and shape up your self from losing the hanging belly to bulging biceps and a toned body.
Shake yourself and get started with your exercise plan for quick weight loss and define your own body. Here are some exercises for weight loss.
Planks: Start your exercise routine with plank exercises as it warms up the body while stabilizing the muscles. Planks are one of the best exercise for building abs and building core strength. Core is required in anything that we do from lifting, walking etc. Strong core with help move the body with ease and be active for intense workouts. Most of us have hanging bellies which start getting conditioned and toned with plank exercise. Include side planks to further increase the benefits.
Squats: Toned legs get many eyeballs rolling down and squats is a super exercise to work the legs. Less people work on their lower body which makes the body look uneven. Toned legs will give you are better and confident walk. Squats work the entire body and can be done in variations. It tones and burns fat in the glutes, thighs and hamstring areas. You can use weights to make squats intense or can do it using body. Check whether you are doing the right posture otherwise you could complain for back ache.
Push ups: The exercise works the upper body and increases the strength of forearms, wrist, upper arms, shoulders and chest. They accelerate the blood flow in the body and improves heart health. Using various grips like diamond pushups, close grip, wide grip benefit and work different muscle in the upper body. If you are a women you can do women pushups to slowly strengthen your upper body.
Russian Twist: If fat on your sides and belly is troubling you and you want to increase your enduarance then do Russian Twist. This exercise works the core and obliques working for a flat and defined waist and stomach. Include the exercise in your routine and burn fat around you belly. Use swiss balls or snay thing to hold between your hands to increase the intensity of the exercise.
Bur pees: It is a great aerobic exercise that works the entire body and tests your guts too. It involves your legs, back, torso, neck and arms. It involves in jumping, squatting and stretching in one exercise. It accelerates the calorie burn as it involves many muscles and involves lots of fast movements. To intensify the exercise set time limit to perform a definite number of repetitions.— this article is written by a dietitian @ FitHo
Lean Body Tips
You can get lean body as fast as you lose fat from your body and bring fat down to 10% of the body weight. Lean body mass is the weight of bones, organs and muscles in the body other than fat. Reduce the fat on the body and increase the muscle percentage for a leaner body with muscles.
Tips for lean body
Fat: Burn the fat in the body and get the fat percentage below 10%. Reducing fat from the body is important in getting a lean body. Quit eating fattening food and oily food.
Build Muscles: Building muscles will increase the lean body mass and also increase the metabolic rate to burn more fat in the body. Muscles will make the body toned and make you look fitter than usual.
Preloading: It is important to eat according to the body requirement because all the extra calories other than the daily body requirement gets stored as fat. Preload with water half an hour before the meal which will make you eat less along with portion control.
Nutrients: If you are looking for a ripped professional body then you need to balance the intake of protein, carbohydrates and sufficient vitamins and minerals. If there is more carbohydrates and protein in the diet than the body requirement then the extra calorie from them will be stored as fat. (more…)— this article is written by a dietitian @ FitHo