If you want to avoid losing 5-8% of your muscle mass each decade, read this. https://t.co/EftBkVGcJQ

When you get to about 30, you'll start losing muscle (sarcopenia).

This can be as fast as 5-8% per decade and will lead to:

- Frailty
- Disability
- Weakness
- Insulin resistance
- Worse metabolic health
- Increased risk of obesity https://t.co/36kNn8UVkJ

You can totally prevent this through physical activity and resistance training.

Look at the difference between these two people in their 70s: 

One is active, the other is not. https://t.co/dLyIGqwXQm

But you can maintain your muscle mass and quality of life into your 70s without being a bodybuilder or triathlete.

You can get excellent results from a simple strength training program that's done consistently.

Just 10 minutes per day could be enough (will cover this later).

A strength training program to prevent muscle loss should:

- Work all muscle groups
- Work muscles at least once per week
- Work muscles close to failure
- Be progressive (always challenging to improve on last time)

It doesn't have to take a lot of time to train your whole body.

Just a single set for a muscle is way better than nothing and will at least provide enough stimulus to MAINTAIN muscle.

It just has to work muscles close to failure.

Another important factor in preventing muscle loss is protein intake.

A higher protein intake gives you a better chance of maintaining muscle mass.

1.6g per KG of bodyweight is a good target to shoot for.

Protein intake per meal matters too.

Studies have found that when total intake is equal, older people eating a higher protein breakfast maintain more muscle than those with a low protein breakfast and an intake skewed towards their evening meal.

Here's a link to a study supporting that last point.

https://t.co/haasiHq0y3

Here's another thread of mine showing how you could do six exercises to cover all the major muscle groups.

One set of ONE of these per day (cycling through them across the week) could be enough to maintain muscle.

Examples in this thread:

https://t.co/Twu6ev9Bbh

To sum up:

Avoid muscle loss at all costs if you want to avoid poor quality life and health issues.

Train all muscle groups at least once per week with at least one set close to failure.

Eat at least 1.6g protein per kg of your bodyweight with at least 25g per meal.

P.S. If you're over 40 & you want to maximise your health as you get older so you can:

- Spend quality time with your kids
- See your grandkids grow up
- Not be limited by your body 

Then you need my Fit Legacy program.

DM me FIT for details 👇

https://t.co/ncQoum3ZKu

If you found this thread useful, please RT the first post to help others!

Let's fight back against poor quality of life caused by muscle loss!

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P.S. Want 10 super quick workout routines to help you maintain muscle in rapid time?

(5 for home, 5 for the gym)

Grab them here 👇

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I transform tired, busy, overweight dads into lean & energised champions for their families using my 20 Minute Muscle system and 10:1 nutrition protocol.

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