5 daily habits to maintain muscle tone

Developed muscles are not just a matter of aesthetics or comfort. By doing this, you will be able to improve all facets of your existence. Strength training is good for your heart, joints, and mind. 


5 daily habits to maintain muscle tone
How to maintain muscle tone

And you don't have to strain yourself lifting heavy dumbbells or gorging yourself on protein concentrate to do it. Here are easy daily steps to maintain muscle strength.



Weightlifting program


To initiate muscle recovery, resistance training is required. A 2016 study by AARP and Abbott found that of the many adults who exercise, 57% opt for cardio compared to just 24% for weight lifting. "However, weight lifting has been shown to help maintain muscle mass," says dietitian Tiffany Dewitt.

Start by lifting weights 8 to 12 times. If you can easily repeat a particular movement more than 12 times, switch to a higher weight. Target your whole body: arms, chest, back, legs, and abs, not to mention strengthening through yoga and Pilates.



More protein


In the AARP and Abbott study, 62% of adults reported getting enough protein, and 70% reported eating high-protein foods to prevent muscle atrophy. But, surprisingly, only 17% said they knew the precise amount of protein required. So what is it for an adult? According to Health-Canada, you need 52g of protein per day for a 65kg person.

Canada's Food Guide says protein foods - especially plant-based foods - are an integral part of a healthy diet. Tiffany Dewitt recommends that you talk to your doctor about protein intake and your goals.



Three-step protein


Rather than having to make up for it by stuffing yourself with protein with a steak for dinner, try balancing your recommended protein intake throughout the day instead. A 2014 study published in the Journal of Nutrition at the University of Texas found a 25% increase in muscle protein synthesis when protein is broken down as follows: 30g at breakfast, lunch, and dinner, rather than one. random intake of 11g at breakfast, 16g at lunch, and 63g at dinner.

How much food equals 30g of protein? You can think of a feta cheese omelet or a serving of meat or chicken the size of a cell phone.



Concentrated protein


Pomegranate is bursting with health benefits and may even prevent muscle atrophy. It contains a molecule called ellagic acid (also found in raspberries). This acid is transformed by microbes in the intestines into a substance called urolithin A. A study published in Nature Medicine in 2019 found that urolithin A helps muscle cells protect against mitochondrial dysfunction associated with aging.



Vitamins in the sun


Getting some sun is as good for your health as it is for your morale. According to research, vitamin D obtained mainly by exposure to the sun helps reduce muscle weakness. In addition, studies have shown that vitamin D deficiency can lead to muscle wasting. Getting 15 minutes or less of the sun in the morning without sunscreen can boost your vitamin D production. You can also add these vitamin D-rich foods to your diet.



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