Add Muscle! It burns fat, revs metabolism, builds strong bones, and keeps you youthful.

Muscle burns fat, revs the metabolism, builds strong bones, and keeps you youthful. You want all of these things, and the exact opposite of these attributes will define you if you don’t maintain or add muscle mass. Let’s look at some way to accomplish this.

What do I have to do?

The possibilities are endless. If you belong to a health club or fitness center, you can use weight machines, dumbbells/free weights, and group fitness classes.

Yoga, pilates, and martial arts classes can fit the bill, as well as specialized training groups and classes.

A personal trainer can also be hired in your home or health club for a few sessions to get you started, or to work out with you each week.

You can also keep it simple. There are many things you can do on your own at home to add muscle. Doing a combo of strength training activities will keep you and your muscles interested.

Taking some time to do a little homework on what might suit you the best will go a long way. Don’t give up until you find what works for your lifestyle and personality.

How often do I have to “strength train”?

How often you should strength train will depend on what you decide to do, and the intensity you decide to do it at. It could be anywhere between 1-5 days per week. Keep in mind, muscles need to rest to repair and get stronger, so as long as you see and feel like you are getting stronger you are most likely on the right track.

What do you do?

I love yoga! In yoga, your muscles get strong by using your own body weight as resistance. I do 15-20 minutes of yoga about 5 days a week. Once a week, I find myself doing some additional arm exercises with dumbbells and a few sets of squats or lunges.
 My girlfriend, on the other hand, does a type of HIT training once a week. This type of high intensity training is done in slow motion, with heavy weight, on specialized equipment. So you see, there is something for everyone!

No matter what strength training activity you decide to do to add muscle, it is extremely important to use proper form to avoid injury! Investing in yourself, by investing in proper instruction if needed, is worth it in the long run!

Let us know what kind of workout do you do to build muscles and keep them toned and strong?

After reading this, if you still feel lost and don’t know where to start, let us know!

Photo fitnessworkoutzone.com

 

5 Responses to Add Muscle! It burns fat, revs metabolism, builds strong bones, and keeps you youthful.

  1. Never too late…I started working with a strength trainer one week before I turned 60! That was almost a year ago and it has made such a difference in how I feel, how I move, and in my energy levels. It is never too late to start!

    • Melanie says:

      I couldn’t agree more. My oldest client is 79, and most are in their 50’s and 60’s. You would not know how old these people are by how they look or move. Muscle cells are embryonic, they are the only cells in our body in which we can control the speed of renewal. New cells = new body. 🙂

  2. Maryl says:

    I take a variety of classes at my health club, whatever fits into my schedule that day. However, I am going to give Pilates a serious try again after a long absence. I thought it put too much strain on my lower back, which now everything I do seems to. I’m told it could help strengthen so I signed up for a three session program. We’ll see.

    • Melanie says:

      I like variety too! My advise on Pilates would be this; of course make sure to take from a qualified instructor and avoid group sessions until you understand the proper technique. The exercises in Pilates can be killer on your low back if not done right, more so than almost any other form of exercise. Participating in a large group mat class for the very first time could really mess up someones back, especially if the instruction isn’t perfect and you are already vulnerable in that area. Pilates is wonderful for strengthening the core, so give it another try, but if you still have back pain try something else. Keep us posted!!

  3. chicatanyage says:

    I find weight training essential to my overall well being. I do pilates and yoga twice a week and it has really helped me to build upper body strength.

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