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View Diary: WHEE: Muscle Loss (46 comments)

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  •  Debbie, great diary... (1+ / 0-)
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      I wish I had seen it earlier but I worked the last two days outside in this hot humid weather at the farm.

      For those worried about muscle loss, I would suggest that you know your fat % and thus your lean mass % just like you know your birthday. That is the starting point for making needed changes. Don't bother with BMI... have someone measure with skin fold tests or purchase a BIA scale and use it religiously.

      Walking, jogging, and running will not build muscle. Sorry, it isn't going to happen. You might lose some fat if you are at a fat% of 30% or more.

      Above there was a comment about Jim Fixx. He was a runner who had lost some fat but faced a family history of genetics that he failed to address. You can lose weight and be normal or better than normal on a BMI scale but still have a high fat% and weak muscles.

      Everyone's battle with health is different. However, I would suggest that you research like hell and look for solutions. Don't overlook hormone issues in addition to diet and exercise for those who are extremely overweight. I am much more familiar with men, of course, but women actually have more issues with lack of progesterone after childbirth or menopause and creates havoc in a woman's body. With men, almost 25% of men have levels of testosterone that are too low. Yet, only 5% of this 25% know how to react. It is worse than asking for that damn blue pill.

      I sat down late yesterday afternoon at Barnes % Noble and began to re-read sections of Maximum muscle-Minimum Fat. I would recommend it for anyone who is serious about gaining muscle. The key is the action in the cells. It is all about understanding the anabolic (cell growth) and catabolic (cell death) that goes on every day in our bodies. Ori helps you to understand how your diet and exercise plan tricks the body to maintain/gain muscle while you are losing fat at the same time. It is not hard to do but it does take time. I have spent 3-4 years losing 65 lbs of fat while gaining maybe 5-10 lbs of muscle. If I had read his book on day one, I would already be home at my desired weight and lean body mass. But I have about 15 lbs to go to be at my goal and I should be finished by the end of the year and try to maintain what I have for a few years.      

    "Training is simply a stimulus being applied to the body with the purpose of getting a specific adaptation." Craig Ballantyne

    by NC Dem on Wed Jun 16, 2010 at 03:43:41 PM PDT

    •  I had an arthritis flare (1+ / 0-)
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      NC Dem

      that was pretty bad, and as I mentioned upthread, I lost most of the progress I had made from walking and some weight training. It is scary how fast you can go backwards. I have a long ways to go in my quest for health and fitness, but everything that happens to me - I study up on. Our bodies really should come with an owners manual. Right now I am working on healthy eating and getting some strength back.

      Getting older isn't for the weak.

      I hope you didn't mind my linking to some of your fitness diaries, they are a fantastic resource.

      I've got an unfinished short story about Schrodinger's Dog; it was mostly moaning about all the attention the cat was getting~Terry Pratchett

      by debbieleft on Wed Jun 16, 2010 at 04:38:53 PM PDT

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