When you get older, you get fat? To avoid gaining weight in middle age, the key secret lies here!

When you get older, you get fat?

Indeed, there is a causal relationship between body aging and fat gain. So this is not a myth. On the contrary, we cannot avoid thinking about this existing fact.

No, we are not forced to live with the consequences of growing older. Yes, there are things we can do throughout our lives to maintain our health—and our figure. The good news is that it’s never too late to get moving and work towards it. I am not afraid to keep nagging: There is no such thing as destiny!

It's all hormones' fault

I have many students (both male and female) who had maintained good exercise habits since childhood. As they grew up and started family life, they also shouldered career responsibilities, which made them forget about their bodies bit by bit. Then one morning I woke up and saw a face that I no longer recognized. Many people have told me that one day they looked in the mirror and couldn't help asking themselves: "Are those flabby thighs and buttocks mine? Is that fat body and swollen face mine? Is this little thing that gets out of breath after climbing two flights of stairs and becomes limp and weak as soon as it wakes up every day, me? I'm only 44 years old!2"

These people tell stories of "finding themselves" and they come to me for help in regaining control of themselves. Of course, they themselves will find that losing weight or building muscle at this age requires more effort and practice than when they were 20 years old. Bad Laws Are Still Laws 3⋯⋯

Whose fault is it? It's the hormones' fault. To be more specific: testosterone and growth hormone, both of which play a key role in muscle formation (anabolism) and fat burning, and the human body's secretion will reach its maximum amount between the ages of 20 and 25. After the age of 25, the golden age is over and the production of these two hormones inevitably slows down. Starting from the age of 30, the results of the long secretion process can be seen. The body loses an average of about 0.5% of muscle mass each year (everything varies according to genetic genes and each person's exercise habits). Between the ages of 40 and 50, this phenomenon will accelerate to about 1% per year.

This muscle loss, known as sarcopenia, is accompanied by a significant slowing of basal metabolism, or the body's ability to burn calories while at rest. This is why, once you get older, you tend to gain weight more easily or find it more difficult to lose weight.

The only answer - muscle

To combat sarcopenia and the resulting bloat, there's a solution: fitness, or better yet, muscle training. Yes, it is it again! Without a doubt, muscle training is the most effective way to stimulate the production of testosterone and growth hormone, even in older people. It's not to give you the potential to turn into Arnold Schwarzenegger4, but to help you stimulate the growth of hormones, especially growth hormone. Why? Like I said, it maintains your basal metabolic rate and reduces your risk of weight gain.

Additionally, growth hormone provides added benefits to the body. Thanks to its anabolic properties, it helps in the growth and repair of tissues and stimulates the regeneration of muscles, nerves, tendons and bones. In short, we must do something to remedy the damage that time has done to us, and exercising our muscles regularly for 40 to 45 minutes at a time - it's worth a try, isn't it? Still skeptical now?

Let me explain to you how this works. Let’s start by dispelling another myth. Do you think drinking milk is the only thing that can help you store bone mass? Wrong! 5. Moving your muscles more often can effectively strengthen bone density. Muscles are attached to bones by tendons. Therefore, every time the muscle contracts, the tendon exercises the contraction and tension of the bone. To support this pressure, bones adapt and become stronger. Very logical!

As we get older, if we continue to exercise our muscles, we can also reduce the risk of falls. In fact, falls in older people are often caused by internal muscle weakness. Even if someone with strong bones suddenly falls, we still hope to reduce the chances of him breaking any bones, especially the femoral neck.

That’s not all. Fitness and muscle training provide the opportunity to maintain a harmonious figure and posture. Regarding this,

You still have to respect your body's balance. I've seen too many people in the gym focusing on training certain muscle groups because they want to have big breasts and a big butt, or they dream of getting rid of the "Bat Effect 6" under their arms as soon as possible. What a weird way!

Remember! Never train one muscle alone, but train different muscles at the same time so that the muscles interact with each other. Therefore, it is important to mobilize the entire muscle group and coordinate them with each other during each training session. Developing yourself by respecting the body's structure, mechanism and coordination ability will bring you a wonderful experience - it will never leave your closet with a large dressing mirror empty, I promise you!

To achieve the greatest results...

It's good to make the muscles work, but it's better to balance it and take care of the cardiorespiratory system as well. So, don’t forget to walk, run, ride a bike or swim after two workouts. It depends on which sport you like! Aerobic exercise improves oxygen delivery to muscles and circulation. It also stimulates the energy system and excretory activities (intestines, kidneys, lungs, skin and liver), helping to remove waste products from the body after muscle training. We can save ourselves the effort of internal cleansing while also helping with weight loss and improving bone, tendon and ligament health. Which one is better?

summary

●There is a certain causal relationship between body aging and fat gain. This is because testosterone and growth hormone slowly and inevitably decrease in production and decline over the long term.

●Good news: This is not fate! Solution? Exercise your muscles regularly, twice a week for 45 minutes each time is best.

●In order to ensure that the entire muscle group is used correctly every time you train your muscles, remember to ask a professional coach to practice with you when you are a beginner.

●There are two advantages to muscle exercise: it helps you maintain a well-proportioned figure and it effectively resists the damage done to your body by time.

Additional notes:

1. Note: If you have never exercised in your life, don’t expect a miracle to happen when you are 60 to 65 years old. It is very difficult to train muscles at this time. However, you can help yourself lose fat by increasing your basal metabolic rate.

2. People in their fifties are another age group that should raise alarms.

3. Latin, French is "La loi est dure, mais c'est la loi.", the original meaning is "a bad law is also a law", here it is extended to mean "no matter how hard it is, you have to do it."

1. If this makes you anxious, see Myth 16.

2. See Myth 15.

3. Translation note: Butterfly sleeves.

4. The ideal is to add a little time for jogging after each half-hour of muscle training.

This article is from Dingmao Books' "Weight Loss Myth Terminator"