Todays #TrainingTips post is all about changing the culture.
Have you ever noticed the way as we and our relatives get older, everything seems to slow down and all your physical strengths seem to diminish year after year? Believe it or not, what if I told you that this decline was not a direct effect of ageing. It was in fact a culture and generation mentality that has been ingrained into them that you must slow down and you must do this and not do that.
My Nan bless her always says to me ‘are you still doing all your fitness stuff?’ of course I always reply ‘yes’ and her response is always ‘Oooo, don’t you think it’s about time you slowed down a bit?’. One I’m only in my mid thirties and plus my plan is to get to triple figures so I’m not in anyway shape ready to start slowing down yet, maybe at 99. And two, if I stopped now the last couple of decades of my life to get me where I am today, will all just slip away and become a waste. This mentality and thoughts are not just unique to my nan, I have heard the very same things from many people over the years, so it can’t be a coincidence.
It is suggested that ageing is partly down to a decline in our metabolic rate, which is the cause of this slowing down. This is completely true but what if I told you, you could preserve the metabolism you’ve got and even speed it up, I will explain.
First some facts for you. Research shows on average, individuals experience at 2-4% decline in their resting metabolic rate (RMR) with each passing decade after the age of 25. This means that people can look forward to an ever diminishing metabolic rate from their mid 20’s. With this decline a person with an RMR of 1500 kcals at the age of 25, may have an RMR of about 1400 kcals at 35, 1300 kcal at 45, 1200 kcal at 55 and so on. So lets just think of this first fact, if you don’t adjust your nutrition intake as you age to account for this decline in your RMR as well of your ever slowing inactivity, you’re going to be constantly in a positive energy balance (basically consuming more than your bodies expenditure), which will result in weight gain. Not good is it?. Last fact. With this metabolic decline comes from the result of lean muscle loss. On average people lose about 5lb of lean mass per decade between the age of 25 and 65. So from 25 to 65 that’s a 20lb loss in lean muscle mass.
So just to recap. As you age you will lose lean muscle mass and your metabolism will slow down. Bet you can’t wait to get older can you, and if you are already old, sorry you’re already sliding the slope and there is just no hope for you now.
Ok so here is the holy grail for you, as I’m sure you’ve been reading this thinking come on get on with the good stuff rather than depressing me into old age.
So muscle is metabolically active, FACT!. This decline in lean mass as we age is suggested to be directly responsible for a lot of the metabolic decline too. Which does suggest metabolic decline is not actually age dependant at all. Rather it’s more lifestyle-related. We get older so we must slow down right?
Again very very wrong!!
If you take the right steps to continue to be active and preserve your muscle mass with age, you will help to preserve much of your RMR and actually slow down the ageing process (I’m not saying this is a cure for wrinkles though, sorry)
So what should you do?
Get active, lift weights, eat well and enjoy yourself. If you need advise or are unsure where to start consult a exercise professional to help point you in the right direction. Age really is just a number.
Have a great weekend guys.
Stay strong and live, love and laugh!