If you scroll through social media, you will most likely see a lot of fitness-inspired content. Perhaps you see a girl or guy flexing in the mirror or demonstrating a workout routine you can do anywhere, any time. Other times, you might see a split screen that shows a person deadlifting in the gym with dumbbells on the left. On the right side, it may show an older person bending over to pick up groceries with ease. The caption may read, “I do this when I’m younger so I can do this when I’m older.”

That type of video is intended to inspire people to stay active throughout their lives. This form of “fitspo” speaks to the fact that not enough people practice resistance training as they get older. Engaging in resistance exercises can help keep your bones and muscles strong. Not to mention, it can help reduce the risk of sarcopenia. 

What Is Sarcopenia?

Sarcopenia is characterized by a rapid loss of muscle mass and function. Researchers note that between 5% and 16% of people over the age of 65 are living with sarcopenia. Some health experts suggest that that is a low estimation. It can affect 20% of people by age 60, and 50% of people by age 80. 

Because most people do not regularly test muscle health, knowing sarcopenia’s true presence is difficult. You cannot just look at someone and tell that they have sarcopenia, because different body types store muscle mass differently. You would need a couple advanced tests to determine changes in musculature. That is why experts stress the integration of more accessible tools for the average person. That is likely years and years away, though. 

Is Sarcopenia Preventable? 

Experts predict that sarcopenia will only become more common in the future. The reason for this prediction is due to the increasingly sedentary nature that is tied to technology. Additionally, the rapid increase in GLP-1 drugs, such as Ozempic, may indirectly cause a decline in muscle mass. Roughly 25% of patients who use GLP-1 drugs can expect to lose lean muscle mass in addition to fat, especially if they do not follow a healthy lifestyle. 

Sarcopenia is relatively common, and may become more common in the future, but that does not mean it is inevitable. It is natural to lose a little less than 1% of lean muscle mass per starting at age 30. Experts note that you can fight this with the right habits. Continue reading to learn how to reduce your risk of sarcopenia as you age. 

Eat High-Quality Protein At Every Meal

You cannot build or retain muscle if you do not consume protein. Protein requirements may vary depending on age and level of physical activity. Generally speaking, nutritionists suggest that people should consume 25-30 grams of protein at each meal to promote healthy muscles. Spacing out your protein can ensure that your body receives a steady source of amino acids, which are necessary for building muscle. Most Americans, however, tend to eat most of their protein at dinner. Great sources of protein include quinoa, legumes, pea protein, tempeh, tofu, wild caught fish, some vegetables, and whole grains. 

Strength Train A Couple Times Per Week

Cardiovascular exercise benefits heart health and can improve circulation, but strength training is necessary to maintain muscle protein synthesis (new muscle growth). You can do resistance training with or without weights, for example, bodyweight squats, push-ups, pull-ups, etc. Ideally, experts encourage two to three days of resistance training per week to encourage optimal muscle strength and function. Split up workouts to focus on different muscle groups, such as upper-body day, lower-body day, and full-body day. You can level up your workouts as you progress. For example, you may start with a barbell squat without weights. A couple weeks later, you may find that you have a 25-pound plate on each side of the bar. Kettlebell exercises are also great full-body workouts that can also increase core strength. The main thing is to be consistent to maintain your progress. 

Take Recovery Seriously

If you take your workouts seriously, then you should do the same for your recovery. You don’t just bounce back after a workout if you don’t practice the proper recovery methods. The body requires time to heal and get stronger. Treat recovery days the same way you treat workout days. Make sure that you stretch, tend to sore muscles, and sleep enough each night and you will see a huge difference. 

If you plan on combating muscle loss that comes with age, make sure to engage in resistance training, eat enough protein, and optimize your recovery. The more you prioritize strength as you age, the better off you’ll be later on in life. You’ll be able to have more independence to do the things you want to do!

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It is easy to feel defeated if you’ve been hitting the gym five days a week with a consistent program and you don’t see muscle growth. Is something wrong with your plan? You are working hard to build your biceps, calves, lats, glutes, and pectorals, but you don’t see a difference. This begs the question, “What are you eating?”

Certain foods can help build muscle, but some foods actually hinder muscle growth. Sculpting your physique requires drive, sweat, and, of course, the right food. You may be getting your daily pump in, but if you are pumping your body full of the following foods, you may be depriving your muscles of the nutrients they need to grow.

A Six-Pack Of Beer

You won’t achieve your six-pack if you drink six-packs. Not only does alcohol mess with your body’s ability to process protein, but it may also prevent muscle recovery. All the extra carbohydrates from beer make it more difficult for muscle growth. If you are after a six-pack, put the bottles down and focus on fueling your body with whole grains, asparagus, almonds, Greek yogurt, and green tea. Additionally, stay away from hydrogenated oils and ultra-processed foods.

Diet Soda

The zero-calorie aspect of diet soda attracts a lot of people who want to lose weight and build muscle. Although diet soda doesn’t have calories, sugar, or fat, it has been linked to an increased risk of heart disease and type 2 diabetes in several studies. The empty calories from diet soda add up in other ways, according to recent research. When people consume artificial sweeteners, they end up eating more calories throughout the day. That excess caloric intake can lead to weight gain, and that gain doesn’t show up in your biceps or lats. 

Doughnuts

Any food or beverage that is high in fat and low in protein is a problem if your aim is to build muscle. The reason for this is because you are eating way too many calories with very little protein. Say goodbye to the doughnuts and other sweets or fried treats because they don’t contain the nutrients that your growing muscles crave. Instead, feed your sweet tooth with protein-rich plain Greek yogurt topped with fresh fruit and a little drizzle of raw organic honey.

High-Sugar Breakfast Cereals

If you are running low on time in the morning and need to eat something in a pinch, cereal is a popular choice. Pour cereal in a bowl, add milk of choice, and enjoy. The problem with cereal is that some appear healthy, but in reality contain much more sugar than you realize. If you find sugar (or another name for sugar) in the top three ingredients on the nutritional label, skip it. If there are more than five grams of sugar per serving, toss it out. There are healthier cereal options, but you have to do your research. Choose options with at least three grams of fiber per serving and fewer than five grams of sugar per serving. Alternatively, start eating overnight oats or chia pudding because they are more nutrient-dense breakfast options.

Bagels

Did you know that your average store bought bagel contains about 400 calories? Add cream cheese to your bagel and you are consuming a breakfast full of refined carbohydrates and saturated fat. Neither the bagel nor the cream cheese aids your muscle gains. It is better to skip the bagel and opt for a slice of whole grain bread topped with all-natural peanut butter or almond butter. 

Sausages

Seemingly harmless and undeniably tasty, sausages are brimming with saturated fat, excess calories, and sodium. Additionally, sausages contain nitrites, which are preservatives that help prevent bacterial growth and maintain the appealing red colors in meat. Nitrites can lead to the formation of nitrosamines, which are chemicals that have been linked to cancer. It is healthier, and better for your muscle growth, to choose lean cuts of meat whenever you can. If you have a craving for sausage, choose nitrite-free options.

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It’s very easy to feel defeated if you regularly lift weights and don’t seem to put on muscle. So what do you do to improve your gains? You increase the volume of your workouts, but still don’t see the results you desire. What’s the reason for this? Slinging all that weight around has to be doing something, or why else would you be in the gym?

Oftentimes, your ability to grow your muscles has more to do with what you do outside the gym. What you do in the gym also plays into your muscle-building goals, and this relates to how you structure your workouts. And many people forget that you don’t simply build muscle overnight. This is a lengthy process that requires a certain equation to yield your desired results. In this article, we’ll highlight the five primary reasons that you aren’t gaining muscle, even though you regularly work out. 

You Don’t Eat Enough Calories

If you want to gain muscle, you have to eat, plain and simple. The body cannot be in a caloric deficit if you want to maintain or grow your muscle size. The first thing that the body does after a workout session is repair muscle fibers and then prioritize other biological processes. If it still has resources and energy leftover, then it will put effort into building muscle. In a 2016 study, scientists monitored men who wanted to lose weight and gain muscle. The men were able to succeed with this goal by increasing their protein intake and doing more intense strength training. Protein isn’t everything; rather, you need to eat enough calories, many of which should come from complex carbohydrates and healthy fats. In order to grow muscle, you need adenosine triphosphate (ATP), which you only get by having glycogen in your cells, and that comes from eating carbohydrates. Consider increasing your caloric intake by 200 to 300 calories per day if you want to gain muscle. 

You Are Under Too Much Stress

There are many things that cause stress, including work deadlines, relationships, or not meeting your muscle growth goals. Too much stress in the body can put it in a state where anabolic processes, including muscle building and sex drive, start declining. If you live in a state of chronic stress, your hormonal levels are likely imbalanced. This hormonal imbalance decreases anabolic hormones, which promote the growth of lean mass, and increases muscle-destroying hormones, according to a 2015 study. A 2014 study also found that stress can make it more difficult for muscles to contract. If your muscles can’t contract as hard, it becomes difficult for them to grow. 

You Don’t Get Sufficient Sleep

If you do not allow the body enough time to rest, you ultimately hinder your ability to build muscle. Any personal trainer will tell you that rest is necessary. If you sleep less than seven hours per night, you decrease testosterone levels, which reduces protein synthesis. Testosterone is a hormone that the body needs to build muscle, which many workout studies confirm. Try to average seven hours of sleep each night of the week because restorative zzz’s encourage muscle growth and recovery. The different stages of sleep have effects on the release of melatonin and antioxidants. Failure to release sufficient melatonin and antioxidants can cause you to build up reactive oxygen species, which cause inflammation in the body. Too much inflammation inhibits your ability to build muscle. 

You’ve Been Training For Too Long

Spending your entire day in the gym does not cater to your gains. The gym is not your second home, meaning you need to take time to properly relax and recover. The body already has the challenge of recovering between your workouts. If you spend too much time working out in the gym, the body is unable to recover properly, which adds to your stress levels. If you don’t cheat your sets and do the proper compound movements, you can get plenty of work done in 60 minutes. Too many sets and hours in the gym can actually hinder your muscle growth process. Focus on your workouts, do the work, and then go home to rest. 

You Eat Too Fast

This sounds like a silly reason, but inhaling your food may contribute to your inability to gain muscle. When you eat too quickly, you overhaul the body’s natural hunger cues, meaning the body doesn’t know if it is hungry or full. The digestive system has six primary activities and it starts when you see food. The salivary glands activate before you even put food in your mouth. Once you eat your food, you can moisten and dissolve the food, and carbohydrates start to break down. The body releases lipase to release and break down lipids before you swallow through the process of lipolysis. After swallowing, the pharynx moves the food into the esophagus, where it moves the food to the stomach. If you don’t chew your food well enough because you eat too fast, the body skips those first steps that help break down food. You are only as good as the food you absorb, and the necessary digestive functions need to occur for proper absorption.

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Carbohydrates are the body’s primary fuel source. Brain function, athletic performance, and overall energy depend on carbohydrates, or carbs. Unfortunately, not all carbs are created equal. If you want to sustain energy for longer workouts or build muscle efficiently, you have to consume the right carbohydrate sources, also known as complex carbs. 

The Simple Carb Problem

For starters, simple carbs are the easiest foods to get your hands on. A sugary drink, pasta, bread, or some other processed food with refined ingredients may provide a short burst of energy, but there’s an eventual crash. Simple carbs and supplements like maltodextrin, dextrose, and cyclic dextrin all spike insulin, which causes a blood sugar crash. This can induce feelings of lethargy and fatigue. During a workout, you want to be able to sustain energy and keep blood sugar and insulin from spiking. 

Why You Need Complex Carbs

The body digests complex carbohydrates much more slowly than it does simple carbs. This is because complex carbs have a longer-chain molecular structure. Although complex carbs are also made of sugars, they don’t spike insulin; rather, they work to keep blood glucose stable for sustained energy release. If you want to improve endurance, build muscle, optimize body composition, and engage in longer workouts, direct your attention to complex carbs. They slow the body’s absorption of sugar and slow the digestive process, helping you fee full for a longer time. 

If you want to learn more about the difference between simple and complex carbs, click here. For the best carbs to eat to help you build muscle, continue reading. 

Sweet Potatoes & Yams

Although people consider these to be the same food, they are quite different. Sweet potatoes contain naturally occurring sugars, dietary fiber, and other micronutrients like vitamin B6. Nutritionally speaking, both sweet potatoes and yams are very similar, providing complex carbohydrates that help you sustain energy levels. The primary difference is that sweet potatoes are great sources of beta-carotene, which the body converts to vitamin A, a nutrient necessary for immune and eye health. Yams do contain vitamin A, but not nearly as much as sweet potatoes. Yams happen to have a higher vitamin C content than sweet potatoes. 

Quinoa

Quinoa happens to be one of the only plant-based carbohydrates that is also a complete protein. In addition to being rich in manganese, magnesium, iron, and other micronutrients, it contains all the essential amino acids that the body cannot produce. Quinoa, much to people’s disbelief, is actually not a grain; rather, it is a seed, but people treat it like a grain. It’s an excellent dietary staple for anyone who wants to fill up on protein and complex carbs in order to build muscle. 

Fruits And Vegetables

Fruits and vegetables provide the body with antioxidants, vitamins, minerals, and complex carbs. In order to build and repair muscles, you need the vital nutrients in these natural foods. Vitamin C, for example, is necessary for the growth and repair of muscle tissues. Additionally, consuming more fruits and vegetables helps to reduce the risk of type 2 diabetes, heart disease, obesity, and certain cancers. 

Legumes

Legumes are naturally rich in fiber, which aids nutrient absorption. The fiber also helps to optimize digestive function and aid the growth of healthy gut bacteria. Legumes are also great sources of protein and iron, both of which are necessary for muscle growth. Chickpeas, black beans, lentils, kidney beans, and more contain carbs that the body digests slowly, which helps to stabilize blood sugar. The combination of carbs and protein means that legumes should fall on your muscle-building food list. 

Oats

The breakfast of champions and muscle builders, so long as you aren’t eating one of those processed, sugary packets. That’s not oatmeal, folks, just in case anyone was unclear about that. Rolled oats and steel cut oats are great sources of complex carbs and protein, helping you optimize body composition and build muscle. Because oats are rich in soluble fiber, they also help slow digestion to keep you full for longer. Lastly, several studies found that oats may reduce inflammation, improve gut microbiome, and provided sustained energy levels. 

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With busy work schedules, working out every muscle group several times per week can be a difficult feat. You may target shoulders one day and legs another day, but what about your back, chest, and abdominals, though? No muscle group should get left behind, and that’s what full-body workouts are for. 

For people who are short on time, the number one worry in the gym is, “Am I making the most of my time here?” It’s logical to think that if you spend half of your workout on your phone and the rest of the time targeting one muscle group. You may be thinking that the idea of full-body workouts goes against leg days, chest days, and back days. While those types of workouts have their place and are effective, many exercise physiologists agree that a full-body routine is a better bang for your fitness buck. 

What Is A Full-Body Workout?

It’s very self-explanatory, but a full-body workout targets the upper body, core, and lower body. Because the exercises activate most of the major muscle groups, they help to elevate your heart rate, which improves cardiovascular strength. One single move is not the entirety of the full-body workout; rather, pairing different moves between short periods of rest is the goal. 

There’s no need for special equipment, which is a plus for people who do not go to the gym. Most full-body exercises utilize body weight as resistance, but you can always incorporate the use of dumbbells or kettlebells, depending on your fitness level. Full-body workouts truly benefit complete beginners or advanced fitness gurus. Continue reading to see why you should start doing full-body workouts.

Maximize Workout Efficiency

If you only have 30 minutes to spare, it’s beneficial to focus on multi-joint movements that exercise the entire body. Back squats, for example, stimulate the same muscles as if you were to use six or seven different exercise machines. Supporting a bar during squats engages the core because you have to stabilize the body under weight. If you are limited on time, and want to maintain a tone physique, try to make at least 20% of your workout full-body exercises. That’ll help you maximize your workout time.

Improved Muscular Recovery Rates

In order to see progress from your workouts, your muscles need time to properly recover between them. Some people can’t handle back-to-back workouts, even if they work out different muscle groups. For these people, full-body workouts are extremely beneficial, as they allow for at least one day off between each workout. This allows for maximum recovery time. 

Reduce Risk Of Injury

Focusing on one or two muscle groups can lead to muscle imbalances, overuse, and injury. When you engage in full-body workouts, you exercise the entire body and reduce the risk of disproportionally stressing a specific joint or muscle group. A baseball pitcher, for example, overuses his shoulder and experiences a higher risk of injury as a result. Strengthening all of your major muscle groups can help protect against common injuries like stress fractures or ligament tears. Injuries can still happen, but an overall stronger body reduces common workout injuries. 

Burn More Calories In Less Time

Time-efficiency is something that many people seek, so take that approach to your workouts. Engaging in full-body workouts is a more efficient way to burn more calories in a shorter time period. Shoulder day or back day won’t burn the same amount of calories as working out muscles in compound exercises. Squats, lunges, burpees, and other similar movements require more energy and coordination to move, as opposed to single-joint exercises. 

Decreased CNS Fatigue

The central nervous system (CNS) consists of the brain and spinal cord, both of which exist in the body’s midline. Comprised of billions of neurons, the CNS is one of the most complex systems in the body, along with the peripheral nervous system. Working out the entire body instead of one muscle group helps to reduce CNS stress from week to week. Lifting weights puts stress on the CNS, no matter if you do a tricep extension of deadlift. Stimulating the CNS day after day can cause fatigue, which ultimately inhibits your ability to lift well. Because full-body workouts exercise the entire body, you get to take a day off between workouts. This recovery period is essential to rebuild muscle and reduce CNS fatigue. 

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In theory, starting a new fitness journey is easy: it’s the following through part that presents difficulty. Anybody can invest in workout gear or sign up for a gym membership or online program. You inevitably encounter a few hurdles, which you have to overcome to help you accomplish your fitness goals. The good news is that you can employ numerous strategies to help you succeed.

Tiredness, boredom, and self-confidence can all hinder your drive to exercise. When you are aware of common obstacles, however, you hold the power. You can anticipate these hurdles and take action to jump over them. In the best case scenario, you set yourself up to completely avoid them, but this is rarely the case. If you do encounter them, pull up those leggings, tighten those laces, and get ready to overcome them like a veteran to make your fitness goals stick. 

Hurdle 1: Failure To Establish A Plan

It’s easy to get excited about setting fitness goals and the thought of what you’ll look/feel like after accomplishing them. You can’t achieve your goals if you don’t establish a game plan, though. If you want to increase muscle mass, how do you plan to do that? In order to reach your goal, no matter what it is, plan your way to success. Lay out exactly what you need to do and ask fitness people what they do for inspiration. In addition to establishing a plan, set smaller fitness goals to accomplish along the way. Upon achieving them, you’ll boost confidence and reinvigorate that drive to reach the final destination.

Hurdle 2: Unrealistic Goals

You want to lift the heaviest set of dumbbells after one week of workouts, right? Wrong. Setting unrealistic goals is the best way to experience failure. When you don’t hit your impossible target, it’s easy to doubt yourself and give up. Rather than saying you will reduce your mile time by two minutes in 10 days, be honest with yourself. When you set accessible goals, you’ll find that it’s easier to stay committed and continue with your fitness regimen. 

Hurdle 3: You Can’t Find The Time

This is a common reason why people fall off their fitness programs. One of the most common things that trainers hear is, “I just don’t have the time to work out.” There are a select number of people who are very busy and can’t even carve out 30 minutes a day to exercise. For the most part, though, everyone can find the time. In order to make time for your workouts, you have to schedule a specific workout time. Next, treat your session like an appointment that you can’t miss. Set reminders on your phone if you have to! If you can’t workout before or after work, consider incorporating 20-30 minutes of movement into your lunch break. You can also exercise while watching TV, and you can click here for those workouts. 

Hurdle 4: Comparing Yourself To Others

Whether you look on Instagram or see another gym-goer, comparison is the easiest way to feel insecure about yourself. Not only that, but comparing yourself to others can discourage you from working out altogether. Other people are so perfect and have tone physiques. How can you ever achieve a body like that? First off, stop comparing yourself to others because it’s not healthy or conducive to your fitness goals. It may take you longer to run as far or lift as heavy as someone else, but that’s completely fine. Everyone is different and the body takes time to progress. Celebrate your progress and be proud of what you accomplish. 

Hurdle 5: Exercise Is Boring

It’s natural to tire of repetitive workouts, especially if you exercise three to five times per week, or even every day. The moment exercise becomes boring is the moment your motivation fades away. Exercise doesn’t have to be boring, though. If you only go to the gym, consider changing up the workouts you do. See if your gym offers yoga, spin, bootcamp, or other group classes. Additionally, consider changing up your routine to exercise different muscle groups. Condition your body by swimming, cycling, or with HIIT workouts. Lastly, join forces with friends, relatives, or fellow gym-goers for encouragement and accountability.

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Flexibility and relaxation are the two most common associations with yoga. It’s a trendy practice that is beneficial for all ages and levels of fitness. Whether you know it or not, yoga can double as a form of strength training. In fact, many of the poses require a lot of strength, especially in regards to the core muscle groups. This article will explore seven yoga poses that help improve strength. 

Flexibility and strength go hand in hand, and one benefits the other. The key to getting stronger via yoga poses, however, is by holding the poses for longer than normal. Instead of a quick flow through a series of poses, hold each pose for at least 10 deep breaths. This is no easy feat, but test yourself to see if you are up for the challenge. You can always start with a lower breath count and increase the amount of breaths you take as you get stronger.

Forearm Plank

Begin in a tabletop position with your hands directly under your shoulders and knees directly under your hips. Lower yourself down so that your elbows and forearms are on the mat. Your elbows should be shoulder-width apart. Step your feet back and tuck your toes under. Make your torso is parallel to the floor and root yourself into your elbows. Engage your glutes and core and hold this pose for 10 deep breaths. Aim to build up to a one-minute plank hold. 

Low Side Plank

The best way to enter this pose is via the previous forearm plank position. From the forearm plank, lean to your right side and press down firmly with your right forearm, placing your palm flat for extra support. Roll to the outer edge of the right foot, placing the left foot on top. The rest of the left leg should be hugging your right leg. Use your glutes and obliques to lift away from the ground and hold the pose for 10 breaths. You can either rest your left arm along your side or extend it up toward the ceiling. Repeat on the left side. 

Warrior II

People have their ways of entering this pose, be it from a low lunge or standing straight up. From a standing position, step your right foot forward to land in a lunge position, but keep your left leg straight. Turn your left foot out to face the outside of your mat and make sure the right knee doesn’t extend over the right foot. You should feel a stretch in your inner thighs, but you should also feel the burn in the right quadriceps. Bring your arms into a T-shape, focusing your gaze beyond your right hand out in front of you. Hold this pose for 10 deep breaths and then repeat on the other side. 

Dolphin Pose

Begin in a tabletop position with your hands directly under your shoulders and knees directly under your hips. Bring the forearms to the floor and spread your fingers wide. Tuck your toes and lift your knees off the mat. Try to walk your feet forward to a comfortable position where you feel a stretch. This position is like Downward Dog, but you keep the forearms on the floor. Press your heels and forearms into the ground and remain in the position for 10 deep breaths. 

Tree Pose

Stand up straight with your feet hip-distance apart. Shift your weight to your right foot and bring your left knee up in front of you. Grab your ankle with your hands and place the sole of your left foot on the inside of your right thigh above the knee. If you can’t place your foot that high up, place it on the inside of the knee. Engage your core and squeeze your glutes and thighs, making sure not to arch your back. Bring your hands to your heart’s center in a prayer position. You can also raise your arms overhead for a higher degree of difficulty. Hold this position for 10 breaths and then switch sides. 

Boat Pose

Start by sitting up straight with your legs extended out in front. Bend your knees so that the soles of your feet are on the mat. As you lean back slowly, extend your feet up so that your body is in a “V” shape. Keep your back straight and reach your arms a little past your thighs. Hold this pose for 10 deep breaths and then return to the starting position.

Locust Pose

Begin by lying flat on your stomach with your arms by your sides. Engage your glutes and slowly lift your head and upper torso off the ground. Lift your arms up and raise your legs as you arch your back. Make sure that you continue to lift your chest, keeping your shoulder blades spread apart. Hold the pose for 10 breaths and then lower your body back to the ground. 

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Often times, it seems like the unwritten agreement of aging is that your waistline expands. Some people maintain their figure into old age, only wavering 10 pounds from their lifetime weight. For women, however, weight gain is especially common during or after menopause. Body fat seems to shift to the abdomen, creating the fabled menopausal muffin top. 

If you are a woman in your mid-40s to mid-60s, it’s common to dedicate your time to diet and exercise without experiencing weight loss. The fat seems to cling to your body! Menstrual cycles end around perimenopause and menopause, which causes estrogen levels to drop. Additionally, levels of circulating androgens increase, which contributes to weight gain. The body, then, redistributes fat from the hips, buttocks, and thighs to the abdomen. The hips, buttocks, and thighs commonly have more fat because it is fuel reserve for breastfeeding. 

Is There Harm To Menopausal Weight Gain? 

Unfortunately, there is a downside to menopausal weight gain that outweighs the self-conscious feelings that come with it. Too much fat around the midsection creates visceral fat, which goes deeper than the abdomen. Visceral fat is toxic fat because it can cause inflammation in the body, which increases the risk for diabetes, heart disease, and cancer. Additional research found that excess visceral fat increases the risk of premature death, regardless of overall weight. Some studies found that women with normal body mass index (BMI) and a larger waistline had an increased risk of dying from cardiovascular disease. 

Despite the common belief, it is possible to lose weight during menopause. It may take some trial and error to find the right method, but it is possible. Use the following tips to help manage that menopausal muffin top. 

The Mediterranean Diet

Proper nutrition plays an integral role in preventing myriad health conditions and weight gain. Not only can a healthy diet improve physical health, but it can also enhance mental health, emotional health, and overall well-being. Several studies examined the efficacy of the Mediterranean diet for weight loss during menopause. Participants in these studies consumed whole grains, fruits, vegetables, legumes, herbs, olive oil, and a low amount of eggs and animal fats. The results indicated that the Mediterranean diet improved metabolic and cardiovascular function. Additionally, women lost some weight, but weight loss differed depending on level of aerobic activity.

Avoid Excess Snack Consumption

Nuts, alcohol, snack foods, and keto treats can increase fat storage in menopausal women. Foods and beverages with little to no nutrition and lots of calories are bad news for women going through menopause. Low-carb keto snacks, nuts, fat bombs, MCT oil, and keto desserts are all rich in fat. They may fill you up and reduce cravings, but they also make it harder to burn the fat and calories you get from consuming them. Try to avoid snacking with these types of foods between meals to keep belly fat at bay. 

Resistance Training

It’s not all about cardio if your goal is to lose weight during menopause. Resistance training is more important than ever! Use weights or bands to preserve or increase lean muscle mass, which typically declines when the body undergoes big hormonal changes. Focus on more repetitions with lighter weight to reduce abdominal fat. This also encourages healthier muscle and bone function. Make sure to incorporate some aerobic exercise with your resistance workouts to establish a well-rounded approach to weight loss. Bid goodbye to your love handles when you incorporate hiking, interval training, swimming, and even yoga into your routine.

Get Quality Restful Sleep

Menopausal women notoriously experience night sweats, stress, and hot flashes that cause restless nights of sleep. Consecutive nights of poor sleep are just as bad as regularly eating junk food. When the body is sleep-deprived, ghrelin levels increase in the blood. Ghrelin is the “hunger hormone,” which can cause unhealthy cravings, especially midnight snacking. When you experience quality sleep, you experience higher levels of leptin, also known as “the satiety hormone.” If you aren’t sleeping well, weight loss will be incredibly difficult. 

When You Can, Stand

Movement means that the body burns more calories. Standing won’t yield the same “drenched in sweat” look that a HIIT workout does, but it does counteract the effects of sitting. Prolonged sitting can lead to higher levels of abdominal fat, and the accumulation of fat around certain organs. If you like to binge-watch TV shows, walk on the treadmill or use an elliptical while you watch. Place a stepper in the living room so you can move while enjoying your favorite show. You can also take a walk during a phone call or park farther away from where you need to go so you can walk more. Little adjustments can make all the difference in your weight loss efforts. Lastly, consider using a standing desk because studies show that standing while working can increase the amount of calories burned per day. 

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The common theory is that surfing originated in Hawaii, but the Polynesians are responsible for its creation. The Polynesians brought surfing to Hawaii during their voyages, and it became an integral part of Hawaiian culture. Since its origin days, surfing has traveled around the globe, thousands of miles from the birthplace. Any place with a coastline and a wave has surfing, and surfers roam the globe in constant search of new waves to ride.

In the latest episode of The Adventures of V-Man, our content writer, Vinnie, donned his wetsuit and jumped in the chilly waters of Malibu, CA. Fortunately, there were no sharks during the making of this adventure. Well…at least we didn’t see any. That is a valid fear that many people have, and shark stories remain a never-ending topic of conversation in regards to the ocean and surfing. The focus of this adventure is not about what lies beneath, though. Let Vinnie share his love for surfing with you below. 

Why Surf?

To be completely honest, I don’t think I ever had a choice. Growing up in Hawaii predisposes you to some sort of involvement with ocean activity, be it paddling, surfing, sailing, or kayaking. I started surfing at the spry age of five and have been riding waves ever since. That doesn’t make me a professional or incredibly “sick at carves and airs, bruh,” but it does mean I have a deep passion for the sport. 

Surfing is attractive to many people and it’s brought me a lot of joy over the years. Like any sport, evolution is always possible and you can learn or appreciate it more over time. No two waves are the same, so there is always a learning curve or adjustment period when paddling out to a new spot. How does the wave break? Where is the peak? What are the reef/rock formations that you have to avoid during the rides? No surfer is immune to answering these questions, and the mental aspect of surfing is one of the reasons I love it so much. 

Surfing At Malibu

Each surf spot has a different vibe, depending on the crowd of course. Some advanced spots, which are more localized, can be unfriendly to newcomers and beginners. Other spots are easy going and the unwritten rules of the ocean don’t mean anything. The latter describes most spots in the Malibu area. People catch waves without looking if other people are coming their way and collisions are frequent. That’s part of surfing at those breaks, but there are ways to avoid the commotion. 

I surf the Malibu area because it’s cleaner-looking water than Venice Beach, Santa Monica, and other neighboring areas. The waves also break differently near Malibu. The rides are longer and the waves have more shape, compared to the beach break closeouts of many South Bay surf breaks. I take a longboard out to Malibu because I don’t want to compete for waves on a shorter board. Believe me, that takes all the joy out of surfing.

As is evident in the video, the waves were not very big the day that I went surfing. In fact, they are rarely bigger than shoulder-height, but it’s always a fun time. Any day that I can jump in the ocean is a great day. There’s something cleansing, communal, and rewarding about being in the ocean. Even though surfing is a solo activity, there’s a familial vibe out in the water, unless you are the one taking all the waves. Nobody likes that guy. 

Does Surfing Have Health Benefits?

The simple answer is: yes. Anytime you can incorporate movement into your life, you are doing the body a favor. Surfing strengthens the back and shoulder muscles because of the paddling involved. The primary muscles that you build include the trapezius, oblique, pectoral, deltoid, lat, bicep, tricep, lumbar, and rectus abdominis muscles. Some argue that it is also a cardiovascular exercise, but it’s more strength training than anything. Many surfers incorporate additional cardiovascular training into their regimen in order to be better conditioned for consistent paddling. 

When it comes to riding the waves, core strength is necessary. Stability is key when you’re on the board, which requires strong core, legs, and glutes. Surfing is not just about muscle building, though. Surfing is an excellent outlet to reduce stress and built-up tension in the body. Spending time in the ocean soaking up the sunshine is a great way immerse yourself in the natural world. That’s why I continue to do it. Sometimes, the waves are irrelevant and it’s nice to be present in the water. There are no distractions that pull you out of the experience. It’s just you and the ocean that exist in a beautiful relationship until you end it by paddling in. 

Conclusion

Although surfing works different muscle groups, it also requires mental dexterity. You have to learn which waves to paddle for and when to paddle for them. There are signs that indicate a set of waves is coming your way, so you do have to pay attention to the ocean’s movement. Is the current pulling you away from your lineup? There are myriad lessons to learn in surfing, but that’s why it’s so easy to love. It takes time to master the craft and you can continue surfing throughout a lifetime. Start chasing waves before it’s too late. Maybe I’ll see you out in the water one day. 

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If you took a long break from exercise during COVID-19 and want to start back up, you are not alone. Many people adhered to lockdown measures, staying home as much as possible. Unfortunately, lockdowns and the fear of contracting COVID-19 caused many people to avoid exercise, even if an outdoor space was available.

Returning to your old training regimen is not going to be a walk in the park. In fact, fitness experts suggest that you ease in to an exercise regimen to avoid injury. After a year of not working out, for example, you will most likely have lost your progress. That means you shouldn’t expect to warm up with the starting weight you remember. It’s so easy to injure yourself if you rush into exercise after a long break. Going too hard can increase the risk of shin splints, tendinopathies, and other overuse syndromes. It’s all about the slow build, no matter if you work on cardiovascular or strength training exercises. 

The body is an amazing creation and it has the ability to rebuild strength, provided your general health isn’t in a dramatic decline. Start with the right training method after your period of inactivity. Always listen to your body to avoid pushing it into a state of discomfort. Pay attention to warning signs, including tightness, pain, or limited range of motion, and stop if these things occur. 

Manage Expectations

If you could easily run a mile before the pandemic and have not exercised since, don’t think that that mile is going to be an easy feat. The same can be said for your warm up weight on a bench press. The fact of the matter is that if you did not work out, or only worked out minimally, during the pandemic, you will not be the same upon your return. That’s perfectly fine, but expecting that you will be the same sets you up for failure, injury, and disappointment. It’s very common to be upset or angry when you tire easily or can’t lift what you used to. It’s better to self-examine before your workout to assess where you should start. Once you have a starting place, you can create goals to motivate yourself to get back to where you were.

Set Goals

Not only does setting goals help to motivate you, but it also keeps you focused. The goals should be specific, smart, realistic, and time-sensitive. Is your goal to run a 5K in under 20 minutes? Maybe you want to get stronger, increase your rep count, or squat a certain weight. Whatever the goal is, gradually build towards it. Start small and increase the difficulty as time passes. You can reach your goals, but you have to start slowly so that your body can acclimate to your new regimen without worrying about potential injury.

Diverse Activities For Runners

People who run require a different workout regimen than those who only want to lift weights and build muscle. When you return to running, take the time to stretch before and after your run. You may also want to consider foam rolling for myofascial release. Running is not just about distance or time, though. Physical trainers suggest that runners develop a solid glute strengthening routine to increase muscle strength and mobility. Additionally, you may also want to adjust sleeping and eating habits to encourage an overall healthier body when you run.

Tips To Stay Motivated

There is no possible way that you will experience instantaneous results. That’s just not the way life goes, folks. Unfortunately, most people want to give up when they don’t see immediate progress. Giving up after so much time away from exercise defeats the purpose or returning to the gym! One of the best ways to make your new exercise routine a habit is to engage in exercises that you like. Consider joining a fitness class with a motivational instructor. Zumba, spin, hot yoga, or Pilates might be more beneficial for you and your fitness goals. You may even want to sign up for personal training sessions to help you stay on track. If a trainer is not affordable, consider using a workout/fitness app to set goals and track progress. 

Don’t Beat Yourself Up

It’s easy to compare your pre-COVID self to your post-COVID self, but don’t do that. If you haven’t been training for over a year, there is no need for comparison. In fact, that’s a ludicrous idea! Your strength or endurance declined, but you are back to bring them back to where they were. Be proud of yourself for wanting to get back in shape. Always stay positive and you will get back to where you left off before the pandemic. 

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