Part 2: Muscle loss in mid-life
In part 2 of our three-part blog on Mastering Midlife, I’m going to unravel the number one reason for muscle loss in midlife, and ladies, you might be surprised about what you’re about to read! If you haven’t read part 1 yet, you can do that here.
The Mid-Life Myth: Busting Common Misconceptions
There's a widespread belief that weight gain is an inevitable part of hitting mid-life, particularly during peri/menopause. However, research suggests that this isn't a predetermined fate. While hormonal shifts during this phase can make it easier to gain fat, it's essentially our lifestyle choices that play a pivotal role. And, to add to the mix, we're still shaking off outdated advice from the late 80s – the 'eat less, exercise more' mantra, which, ladies, is quite frankly bullsh*t.
Interestingly, most exercise research has focused primarily on mice and men until recently, leaving a significant gap in understanding how women's bodies respond differently. Yes, you read that correctly. Despite women making up circa 49.6% of the world's population, we have very little research that is relevant to us – staggering!
The Real Culprit: Muscle Loss
So, what is the number one reason for weight gain in mid-life? Contrary to the popular belief of a slowing metabolism, a study in 2001 revealed that our metabolism actually remains stable from ages 20 to 60. The answer lies in muscle loss.
How Do We Lose Muscle Mass?
• Sedentary Lifestyle: A lack of movement leads to muscle atrophy.
• Eating Too Little: Insufficient nutrition means muscles don't get the energy and proteins they need to maintain themselves. This is one of my biggest challenges when I work with new clients! We’re so set in this old diet culture that many of us eat too little!
• Excessive Cardio: While cardio is healthy, overdoing it without balancing it with strength training can lead to muscle loss.
• Lack of Strength Training: Strength training is critical for maintaining muscle mass.
• Not Enough Protein: Proteins are the building blocks of muscles. Not consuming enough can lead to muscle degradation.
Why is Muscle Mass Critical?
• Supports the Skeleton: It provides stability and support to our skeletal system.
• Strength and Mobility: Stronger muscles mean better mobility and physical capability.
• Boosts Metabolism: Muscle mass increases our basal metabolic rate, aiding in fat loss.
• Enhances Insulin Sensitivity: This is key in managing blood sugar levels.
• Boosts Immunity: Stronger muscles contribute to a healthier immune system.
• Resilience: Both physically and mentally, muscles help us stay resilient.
The Takeaway (no, not that kind)
Muscle loss is a significant but often overlooked factor in mid-life weight gain. The good news is that we can combat this issue with lifestyle adjustments, particularly in nutrition and exercise. Strength training, balanced cardio, a protein-rich diet, and an active lifestyle are not just strategies for maintaining muscle mass but are essential for overall health and vitality in mid-life.
Stay tuned for part 3 of our ‘Mastering Mid Life’ blog series.
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At LOKfit, our mission is clear: we aim to revolutionise fitness for women, aligning it with the latest research and shifting mindsets about training. Fitness is more than a goal; it’s a lifestyle, and it’s about preparing for and mastering mid-life. We provide a blueprint for women to understand their bodies and future-proof their health.
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