Each Decade You Lose


Today’s Art of Living podcast episode with Dr. Wayne Westcott is going to change the way you strength train. 

In this groundbreaking episode with one of the world’s most respected resistance training researchers, we chat about why strength training is the formula for aging well. 

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.” 

Listen… Strength Train to Age Well

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