Each Decade You Lose
5 LBS OF MUSCLE
Today’s Art of Living podcast episode with Dr. Wayne Westcott is going to change the way you strength train.
Wayne’s book, Strength Training Past 50, highlights a shocking study about the critical cause-and-effect relationship between muscle loss and fat gain…
“Unless you perform some type of muscle strengthening activity, you will lose about 5 pounds of lean (muscle) weight every decade of adult life.
Because muscle tissue is metabolically active 24 hours a day, the 5-pound-per-decade decrease in muscle mass typically results in a reduction in resting metabolic rate of 3 percent per decade. A lower resting metabolic rate means that fewer calories are burned on a daily basis; therefore, more calories are stored as body fat.
Because resting metabolism accounts for approximately 70 percent of the calories used every day, metabolic slowdown is a major factor in fat gain during aging.
Due largely to the reduction in resting metabolic rate, the 5-pound-per-decade muscle loss is accompanied by a 15-pound-per-decade fat gain.
Mathematically, this represents a 10-pound-per-decade increase in body weight.
However, when you look at the real impact of 5 pounds less muscle and 15 pounds more fat, you actually experience a 20-pound undesirable change in body composition.
If you fast-forward from age 20 to age 50, the scale may show a 30-pound increase in body weight.”
Today’s conversation with Dr. Wayne Westcott is about….
- Optimizing your strength routine for best results… Heavy weights? Or light weights?
- Choosing the ultimate approach to burn belly fat (the answer isn’t what you expect)
- Scheduling protein intake with the timing of your workout tominimize muscle wasting and maximize your performance
- Calculating how much protein to eat based on your weight
- Experimenting with plant-based protein options