ANTIAGING BODY BUILDING
Muscle Loss with Exercise
Our muscles are constantly growing and shrinking,
the skeletal muscles being very responsive to use or
Two Key Factors in Muscle Growth:
- Sufficent Use - lack of use causes
a gradual decrease in size and strength of the skeletal
muscles. This is very noticeable when a limb has been
immobilised following a bone fracture. During this
time, the muscle fibers disintegrate and are replaced
by connective tissues.
- Nutritional status - muscle growth
requires sufficient protein. If insufficient protein
is ingested at a meals, muscle breakdown occurs between
meals if additional protein is required for the production
of antibodies or enzymes. An over-strict diet will
result in more protein lost from muscle cells. The
body responds by lowering the metabolic rate, to prevent
further muscle loss; the end result – gain in
An additional factor is the body type. Ectomorphs
find it very hard to build muscle, so need additional
The Best Exercise Type For Muscle Growth
Weight training is the best way to encourage muscular
Aerobic exercise produces some enlargement - 45 -60
minutes of cardio a day, 6 to 7 days a week will not
lose muscle if the proper nutritional support is provided.
Aerobics is beneficial to assist recovery from weight
training by promoting blood flow and oxygen transport
to your muscles.
Causes of Muscle Loss with Exercise
Muscle is metabolically active tissue, requiring a
great deal of caloric energy just to maintain it. There
are four major causes of muscle loss during exercise:
- Insufficient protein nutrition –
protein is the only nutrient that is actually used
to build muscle. Eat five to six protein containing
meals approximately three hours apart. Measure: 0.8
to 1 gram of protein per pound of bodyweight.
- Insufficient carbohydrates - carbohydrates
prevent over use of body protein, leaving it for the
important muscle building.
- Insufficient calories - the most
common cause of muscle loss. When calories are too
low, metabolism slows down and the body starts burning
muscle tissue to conserve energy. The body effectively
goes into "starvation mode."
- Incorrect type of exercise - only
weight training prevents muscle loss when dieting
and is the most effective in promoting muscle growth
with normal nutrition. NB: aerobics does not cause
muscle loss, as noted above, it supports the infrastructure
supporting muscle growth.
on nutrition for muscle growth
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