How do you reverse sarcopenia?

The processes of losing muscle and bone mass are called sarcopenia, osteoporosis, or osteopenia depending on the severity. It can begin as early as a person’s 30s or 40s. People typically lose 3–5% of their muscle mass per decade, but the rate can increase between the ages of 60 and 80.

*”The biological mechanisms underlying sarcopenia and cachexia are not well-understood. But researchers have established that multiple factors play a role, including age-associated hormone changes, sex steroids, physical inactivity, inflammation, and comorbid conditions such as heart failure, cancer, and diabetes”.

“Without question, exercise is the most powerful intervention to address muscle loss, whether it occurs in the context of advancing age or debilitating chronic or acute diseases,” explains Nathan K. LeBrasseur, Ph.D., of the Department of Physical Medicine and Rehabilitation at Mayo Clinic in Rochester, Minn.

Without proper strength training, people can lose up to 30% of their muscle mass between the ages of 50 and 70. Muscle loss can affect balance, energy, daily activities, and your quality of life and independence along with bone fractures and confidence.

The good news is that yes, you can do something about it. Depending on the severity, you may have to take preventative or reversible measures to get the results your body needs.

If you want to build a strong body that will last a lifetime, you have to give it the right stimulus. You have to learn to speak its language to demand action.

So, “If the weights you are carrying are lighter than your purse, the body won’t notice the stimulus”. This is a sentence I often tell beginners because I keep seeing many women, even new moms carrying their toddlers, sometimes two of them but when they go to workout, they pick a couple of 5-pound dumbbells.

This is also valid for older adults who often carry a heavier water bottle than the 2-pound weights they pick up to exercise with.

When you load your body, the body understands that it needs to step up a notch to support that new weight.

The way the body works to support that new weight, is by recruiting muscle fibers and making them stronger, by making the bones, joints, and ligaments stronger and denser so they can support the new load.

If you do this consistently, the body will keep stepping up and making you stronger and more resilient to old age. In a way, you will remain younger, and stronger, and will have more energy for years to come. Not to mention, will look better too.

And no, you do not have to start with a heavy load either, just enough to notice the effort. A pound heavier than your purse or your toddler would work 

If you want to:

*Feel better

*Have more energy

*Feel stronger

*Ability to carry several bags of groceries at a time

*Age healthy with stronger bones and tendons

*Get up from sitting without struggles

*Get up from the floor without help

*Be more flexible

*Ability to keep doing what you have always done for longer

The sooner you start the better. Although it is never too late to start, it is easier to prevent than reverse.

Much like bridges supported with pylons (bones) and cables (connective tissues and muscles), the body uses multiple systems to help protect itself from injury and maintain optimal integrity.

Strength training for muscles, but loaded training for strong bones, muscles, and connective tissue is of paramount importance for those aging and at risk for osteoporosis and/or those engaged in intense physical activity. Such training helps as a protective measure, prehab/rehab, and preventative. And is beneficial for people of all ages.

Cardio alone is insufficient. A well-managed weight training regimen is required to fully protect the body against injury and to stave off osteoporosis.

And the best part is that anyone can do it, we are not talking heavy lifting or powerlifting here. Basic strength training can start with bodyweight by simply standing from a chair using proper form, learning to use the muscles better, and with the intention to slowly increase what you can do when you are ready to do it.

You can try this on your own but it is imperative that you give the body the right stimulus. Cardio alone won’t do it, and working muscles without providing bone compression exercises to allow the necessary adaptations to happen, won’t increase bone density either.

Depending on your needs, you have to provide a consistent stimulus for bone or muscle growth, or both.

Can you still be losing bone mass even after medication and strength training?

The answer is: Yes! This was happening to a new client, and she was losing hope.

When I asked what kind of resistance training she was doing, she mentioned a bunch of isolation exercises and some machines, including Pilates, Yoga, and band work.

The problem with only isolation exercises is that they work a certain muscle but may have very little or no effect in loading the skeletal mass. Particularly if you are sitting on those machines.

To strengthen bones, you have to load the bones. One of the most effective ways to load the bones is by applying compression load. In other words, you should hold weight that is heavier than what you usually carry (purse, toddler, etc.) consistently in a progressive manner.

This lets the body know that you will be consistently needing to carry that new load so it better step up to the chore.

This is where a coach who understands the body’s language can make a difference. Because we have created the best program with the latest tools, and science-based information to guarantee you results.

Our program is simple and easy to follow, and it is especially designed to help prevent, reduce, and even reverse all these conditions making you stronger, more resilient, energetic, and confident no matter your age. Even the elderly can get started and get benefits from it guaranteed! But the sooner you start, the better the results will be.

Why is this the most recommended program to get started, how can it help you, and what should you expect from it:

This program has been designed by applying the latest scientific research and many years of experience on the training floor with clients of all ages to Bring back Strength and Increase Muscle and Bone Density one simple step at a time.

It consists of simple movements anyone can do and shows you how to improve over time. Progressive overload doesn’t have to be daunting or difficult, anyone should be able to do it without complicated instructions or confusing information.

We have had 100% success rate when consistent with it. Yes, 100% success rate, you read that right. Every single client who started this program and was consistent with it for at least twice a week (3 days a week is recommended but twice a week is doable when time is scarce), has gotten stronger and improved bone density over time. Even once a week is better than none.

This is an example of how easy it is to follow this program through our app. You will have videos with clear instructions for each movement or exercise and you can omit any you can’t yet perform so you can grow according to your own level and comfort.

Here is an example video you will be provided with different angles and equipment you can use (box, chair, etc.) depending on where you are planning on starting the program, at home, or at a gym setting.

This program has been designed to send the proper stimulus to your bones and muscles so you are not stuck spinning your wheels doing random, or unnecessary exercises that won’t send the right signals for your body to support muscle and bone growth.

But there is one more important thing here.

You can’t build muscle or bone out of thin air.

Bones and muscles are built and reconstructed out of amino acids (proteins), so you also have to make sure you are consuming enough complete proteins so the body has enough available essential amino acids, not only to repair and build tissues like skin, hair, and organs, but also muscle and bone.

And enough calories for the body to work with. At least maintenance calories with high protein intake.

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Nutrition 101: Nutrition Basics and Implementation

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This new client was a chronic dieter, she didn’t want to see a number on the scale any higher to maintain her level of leanness.

But when you understand that muscle is heavy and that denser bones are heavier without taking much more space. The way you think about your body can change from scale-obsessed to performance and shape-oriented.

You can feel and look much better at a higher weight through a properly done body recomposition. Not to mention fight and reverse osteoporosis and sarcopenia, and have a higher basal metabolic rate which allows you to eat a few extra calories.

But we have to keep in mind all these important aspects of training and nutrition.

*Enough calories.

*Enough quality protein

*Proper loading of the bones (exercise selection)

*Consistency

Reversing osteoporosis and sarcopenia is possible but it’s better to prevent it.

To get started you will need a few bands and a dumbbell or two. You can also start with bodyweight and some household items such as a gallon jug or a backpack, a couple of cans, and any other object that seems safe to use until you get stronger and can start using heavier dumbells, kettlebells, or even barbells and machines at the gym. What you use and how far you want to go is your choice.

The sooner you start, the better.

This is your chance to jump-start your strength level from where you are (any beginner level, or sedentary) and move forward as far as you want. You can set your own pace. We will only be guiding you when and if needed.

In this program, you will be provided with a workout to be done three times a week on non-consecutive days, with instructional videos and descriptions, sets, and repetitions.

All the hard work is done for you so all you have to do is show up and follow through with simple and clear steps.

You will also be invited to a group within the app (optional) where you will be guided by our coaches on form and execution while answering your questions and helping you with consistency.

You are encouraged to post videos for form checks so we can better help you maximize your potential.

This is a very beginner strength program, with special attention to progressing for muscle and bone density improvement, plus core and glute work that can be scaled according to your current level. You will be choosing where to start and we’ll be guiding your next steps as you move forward.

This program is an ideal 16-week full-body balanced with a special focus on safely learning and improving form and technique while you build muscle and strength to get you ready to pick your next development.

You will also be encouraged to follow a nutrition plan (optional) to reach your goals

You can jump-start your strength and fitness to the next level no matter where you are starting from one simple step at a time.

How to regain strength, muscle, bone mass, balance, flexibility, independence, and confidence at any age from zero to infinity and beyond.

We know and believe that anyone can!

If you are ready, let’s do this together and we’ll see you soon on your journey to a better, stronger, and more confident you!

References:

*Physical Medicine and Rehabilitation