The time to prevent sarcopenia, osteopenia and osteoporosis is NOW

Strength Training: An Essential Defense Against Sarcopenia, Osteopenia, and Osteoporosis

In recent years, the importance of incorporating strength training into our fitness routines has gained significant recognition. Beyond its well-known benefits of increasing strength, muscular endurance, and overall physical performance, it plays a crucial role in preventing age-related conditions like sarcopenia, osteopenia, and osteoporosis. By engaging in a regular strength training program, individuals can actively combat the decline in muscle mass, bone density, and quality of life associated with these debilitating conditions.

1. Sarcopenia: Defying the Loss of Muscle Mass
Sarcopenia, characterized by the loss of muscle mass, is a common consequence of aging. This condition not only affects our strength and mobility but also increases the risk of falls, fractures, and overall functional decline. Strengthening the muscles through resistance exercises provides a powerful countermeasure against sarcopenia. By consistently challenging the muscles, strength training stimulates muscle growth (when accompanied with sufficient nutrition and recovery) and encourages the preservation of lean mass. As a result, individuals can maintain their independence, vitality, and overall functionality well into their golden years.

2. Osteopenia: Bolstering Bone Density
Osteopenia, a precursor to osteoporosis, refers to the progressive decline in bone density. With age, our bones become more fragile, making us susceptible to fractures and other bone-related injuries. Strength training presents an effective means of bolstering bone density and counteracting osteopenia. Weight-bearing exercises, such as squats, various presses, and deadlifts, create tension on the bones, prompting them to adapt and become stronger. This process, known as Wolff's law, helps to fortify bone structure and minimize the risk of fractures. By making strength training a regular habit, individuals can significantly reduce the chances of osteopenia progressing to full-blown osteoporosis.

3. Osteoporosis: Fighting Brittle Bones
Osteoporosis, the most severe form of bone loss, is a significant health concern, particularly for postmenopausal women. This condition is characterized by porous and brittle bones, making them susceptible to fractures even from minor falls or impacts. By engaging in strength training, individuals can strengthen their bones and potentially reverse or halt the progression of osteoporosis. Exercises that target major muscle groups and involve resistance, such as weightlifting or bodyweight exercises, stimulate the bones to adapt and increase in density. This increased bone density improves structural integrity, reduces the risk of fractures, and enhances overall bone health.

4. The Power of Consistency
To reap the full benefits of strength training in preventing sarcopenia, osteopenia, and osteoporosis, it is essential to prioritize consistency and gradual progression. Engaging in strength exercises at least two to three times per week, alongside incorporating a variety of exercises that target different muscle groups, will yield optimal results. Additionally, it is essential to gradually increase the weight lifted over time to continually challenge the muscles and stimulate bone growth.

Strength training serves as a formidable defense against sarcopenia, osteopenia, and osteoporosis, promoting healthy aging and a vibrant lifestyle. By engaging in regular resistance exercises, individuals can reverse the loss of muscle mass, improve bone density, and minimize the risk of fractures. As an experienced personal trainer, I strongly emphasize the incorporation of strength training into a well-rounded exercise program to promote overall health, longevity, and independence for my current and future clients.

Gain muscle while in a caloric deficit

The Myth Debunked: Gaining Muscle in a Caloric Deficit
As fitness enthusiasts, we are constantly bombarded with conflicting information about various training and nutrition strategies. One of the most debated topics is whether it is possible to gain muscle while in a caloric deficit. Traditionally, the idea of building muscle has been associated with consuming surplus calories, but recent scientific research and practical evidence suggest otherwise. Today, we're here to debunk the myth and present a persuasive argument supporting the possibility of gaining muscle while in a caloric deficit.
Caloric deficit, defined as consuming fewer calories than your body requires for maintenance, is typically considered a strategy for weight loss. It has been widely believed that in order to build muscle, one must consume excess calories to provide the necessary energy and nutrients for hypertrophy. However, this belief fails to consider the complex physiological mechanisms at play in our bodies.

Protein Synthesis and Resistance Training
When it comes to building muscle, the key factor is not solely the number of calories consumed but rather the stimulation of muscle protein synthesis (MPS) through resistance training. Resistance training creates an overload on the muscle fibers, leading to micro traumas in the tissue. These micro traumas, when adequately recovered and repaired, promote muscle growth.
The crucial factor to support muscle growth in a caloric deficit is adequate protein intake. Consuming enough high-quality protein, while in a deficit, provides the necessary amino acids for rebuilding damaged muscle tissues. This enables the body to maintain and even build muscle mass, despite the limited caloric intake.

Fat Oxidation and Muscle Preservation
Another important aspect to consider is the body's ability to utilize stored body fat as a source of energy during a caloric deficit. While in a deficit, the body turns to its fat stores for fuel, leading to fat oxidation. This process is vital for weight loss. However, it also plays a role in muscle preservation and the body's ability to synthesize new muscle tissue.
When the body is adequately stimulated through resistance training, combined with sufficient protein intake, it sends signals to prioritize muscle protein synthesis over protein breakdown. Research has shown that resistance training in a caloric deficit can enhance muscle retention and even stimulate small increases in muscle mass, despite the energy deficit.

Adaptive Nature of the Human Body
Our bodies are incredibly adaptable and always strive to maintain homeostasis. When faced with a caloric deficit, resistance training and sufficient protein intake e.g. 2gm per kilo of bodyweight daily, the body will gradually adapt to the stress/recovery/adaptation process. Three 60 minute workouts initially per week with 48 hours rest between and 72 hours rest after the third workout will facilitate this. If your body fat level is under 20% you would be better off going into a caloric surplus to gain muscular body weight but that is for another article.

Home gym basics

A home gym is a worthwhile investment if you have the budget and the space. In this article, I will delve into the pros and cons and the basics of equipment you could consider.

Benefits:

1. The gym is the most convenient it will ever be for you to make use of and remain consistent.

2. You can invest a little or a lot into which equipment you select.

3. No more travel time and cost getting to a commercial gym means no excuses to get your allotted weekly training sessions done.

4. No more waiting for gym equipment in a packed gym or having to share machines during peak hours.

Limitations:

1. The space you have available at home may be relatively small.

2. Equipment choices will depend on budget and space.

3. The amount of variety of equipment will likely be less than a commercial gym due to the above.

Home gym necessities:

If you proceed with investing in a home gym you need to build it around either a squat cage or a squat half rack (with support arms/slings), with a good quality barbell and a range of either iron or bumper plates including microplates. If you intend to bench press then a stable flat bench will also be required as a foundation. The rationale for the aforementioned equipment is it facilitates all the important barbell movements such as the squat, overhead press, deadlift, bench press, chin-ups/pull-ups and variations of these too. Whether new to strength training or a seasoned lifter, these are your biggest “bang-for-your-buck” exercises. A lifting platform underneath the squat rack is also recommended, but you could get away with a hard concrete floor or rubber-type material. However, carpet and timber floors should be covered with a platform to both provide a stable base for squats, deadlifts and overhead presses and protect the flooring. A platform can be home-made with recycled materials or purchased from various online vendors.

Equipment such as cable machines, specialty bars and dumbbells are secondary and would depend again on budget and space. A dumbbell rack with a set of multiple pairs of different weights is also not a necessity because there are “quick-change” dumbbells nowadays which look and feel like the real thing.

Plate loaded or pin loaded machines would be tertiary to all of the above.

You can take your strength, physique, general health and fitness a very long way with just the primary equipment I have mentioned. And it will likely outlive you! If you are interested in online training and have some or all of the equipment mentioned (or even if you train at a commercial gym far from Mount Colah) and you want support, guidance and accountability then message me for a complimentary phone consultation.

Why I don't offer outdoor coaching

I’m often asked by potential clients about outdoor coaching so I thought it would be good to consider the benefits and limitations of this for general readers.

Benefits:

• The client won’t need a gym membership so outdoor training is usually more cost-effective.

• The location may be convenient to your home or work.

• It can feel nice to do a workout in the sunshine or have a breeze blowing.

Limitations:

• The weather is always unpredictable; rain can come and go interrupting the session or preventing it in the first place; the ground may be soggy or muddy making for unstable surfaces for strength training; sunburn is a risk.

• Lack of equipment will be the other major limitation relative to a fully equipped gym with barbells, dumbbells, weight plates, squat racks and machines.

• A coach can bring only a certain amount of strength training equipment depending on the vehicle he or she drives so the potential for training options reduces considerably; I’m a big fan of progressive overload which simply means incremental weight increases on the barbell or dumbbell over time; this is not going to work with limited equipment.

• Generally a council licence to train people in a public park is required and regulations will vary.

• Personal trainer insurance varies according to coaching in a public gym, home studio or public park.

Currently, I coach clients in person out of Anytime Fitness Mt Colah so if you are in the area and you desire that kind of supervision just reach out through this website and I will get back to you within 24 hours for a complimentary 20 minute consultation. I also offer online training to clients who may have a gym membership far from Mt Colah already, or have a suitable home gym setup.

Next time I will write about setting up a good home gym and why you might do it.

Don't skip the healthy fats!

In general, I suggest to my clients to focus on mixed meals whenever they eat. A mixed meal contains lean proteins, colourful vegetables, smart carbohydrates and healthy fats. This mix will provide a good range of nutrients for all your physical needs and also taste satisfaction for your mind. So how do we define a healthy fat?

Healthy fats:

• naturally occurring (such as the fat in olives, egg yolks, nuts and seeds)

• relatively minimally processed (either they're whole foods, or they've been simply pressed or churned such as butter)

What they do:

• help you recover faster

• nourish fatty tissues like your brain, eyes, and cell membranes

• help you absorb fat-soluble vitamins, like Vitamin A, D, and K

• keep your muscle-building and reproductive hormones functioning optimally

On the flip side, unhealthy fats:

• don't naturally occur in the foods they're found in

• have to be created through an industrial process

Trans fats are the ones to avoid as much as possible. Consuming a lot of trans fats over the long term can lead to heart disease, chronic inflammation, cancer and other serious diseases. It’s not that someone would never eat the foods below, but they eat them less; for example once a week.

A few examples of common foods which may contain trans fats (check the food label):

• regular peanut butter

• fried or battered foods

• pie crust and other baked goods

• frozen dinners and other processed foods

• margarine or processed oils, such as cooking spray

• corn oil

• cottonseed oil

• safflower oil

• soybean oil

• sunflower oil

A helpful way to measure added fat to a meal is by using your own thumb size; your thumb is roughly equivalent to a tablespoon so it’s very convenient! If there is fat in your meat please check the food label before adding more to the cooking process.

Taking things to the next level would be aiming for a 30% equal ratio of saturated, mono-unsaturated and poly-unsaturated fats daily. Start with reasonable improvements from where you are now and by being 1% better each day you will see consistent results. In terms of body composition, a general guide is to aim for 1gm of fat to every kilogram of bodyweight. For example, if you weigh 80kg, then eat 80gm of fat in a 24 hour period from all sources. Carbohydrates and fats are the macronutrients to manipulate when losing or gaining weight because protein needs to stay relatively constant.

Smart carbohydrates

Carbohydrates or carbs are often demonised in society and linked to obesity or weight gain in general, but is that the whole picture? Like many things in life it is more a question of shades of grey rather than black or white. Without getting too technical, there are smart or ‘‘better’’ carbs vs not smart or “eat-less” carbs; the smart ones add value and will improve your performance in the gym and everyday life while the not smart carbs are very easy to over consume (and end up craving more) and will lead to short term energy spikes and crashes. Here are some examples of smart carbs:

• Fresh or frozen fruit

• Starchy tubers such as potato, sweet potato, cassava, tapioca

• Other starchy vegetables such as butternut, winter squash

• Whole grains such as brown/red/black/wild rice, quinoa, buckwheat, millet, sprouted grains, slow cooking oats

• Beans and legumes

The above carbohydrates are higher in fibre and nutrients such as vitamins and minerals. If you can include the above foods in your meals they add value to your body, and improve your health, digestion, waistline, and performance.

Save the pastries, cookies, cakes, ice-cream, donuts, high-sugar cereals, candies/chocolates, soft drinks, sweetened dried fruits for special occasions, like dessert after a fancy restaurant meal, or a slice of cake on your birthday. Then, eat them slowly and enjoy the indulgence.

Protein superstars

So you hear that protein is such a vital part of a healthy diet but are not sure which are the better options? Here is a good go-to list for both animal and plant-based sources:

• Eggs and egg whites

• Fish

• Shellfish

• Chicken

• Duck breast and thighs

• Lean beef

• Bison

• Lean pork

• Wild game

• Tempeh

• Tofu

• Edamame

• Cottage cheese

• Plain Greek yoghurt

• Raw milk

• Protein powders

• Lentils and beans

Better proteins are less-processed, generally leaner and closer to their original source. For example, a beef steak or chicken breast compared to a hotdog or chicken nugget.

Better proteins are also more nutrient dense meaning they contain more protein and less fat/fewer calories than more processed options.

Better proteins also have fewer added ingredients such as hydrogenated oils (trans fats) or preservatives, colours or artificial sweeteners.

Better proteins will satisfy you for longer between meals and help you eat less if you desire weight loss.

Better proteins help you move towards your goal whether that be muscle gain, fat loss or general wellbeing.

Portion control simplified

Many people get stuck on how much food to eat in a single meal or over the course of a day. In this post I will explain how to measure portions without the hassle of counting calories or taking measuring cups and spoons with you everywhere you go. A good quality meal will both satisfy and provide enough macro and micronutrients to support your bodily functions. This type of meal generally will contain: lean protein, colourful vegetables, smart carbohydrates (which include raw fruit) and healthy fats. The smart folks at Precision Nutrition created the hand measure system to determine suitable portions for each of these food types.

1. Lean Proteins: for adult men in general shoot for two palm (your own palm) sized pieces of protein and for adult women aim for one palm sized piece of protein per meal. For those interested in numbers, this will equate to 20-30gm of protein per palm size. Lean protein ideally contains all essential amino acids; next time I will delve into some examples of these from animal and plant sources.

2. Colourful vegetables: adult men and women in general aim for 1-2 fist sized (your own fist) serve per meal. Raw or lightly steamed/roasted are optional.

3. Smart carbohydrates: smart carbs are close to their natural, whole state and contain fibre, minerals and slow-burning fuel for your workouts and general activity. Some examples include dark coloured rice, sweet potato, white potato, pumpkin, fruit, millet, quinoa. Dark breads also fit the category. If you eat pasta, bread and white rice the portion size remains the same, however, these foods are more processed and contain less fibre etc. For this macronutrient use your own hand scoop as measure. For women aim for 1-2 hand scoops per meal and for men go with 2-3 hand scoops per meal.

4. Healthy fats: fats are the most calorie dense macronutrient relative to protein and carbs but are absolutely necessary for hormonal and joint health amongst other things. For fat portioning use your own thumb as measure and for men in general shoot for 2-3 thumbs of fat per meal and women 1-2 thumbs per meal.

The portions specified here are all general tips based on a three-meal per day lifestyle and could be a baseline for an individual interested in either fat loss or muscle gain.

Act first. Get motivated later.

Setting expectations for your health and fitness goals is an important first step. Please don’t fall into the trap of believing top athletes, fitness models, coaches or people you might see in the gym on a regular basis who appear to be “killing it” are always motivated to train hard or never deviate from their optimal nutrition or always get eight hours consistent sleep every night etc.; because this is simply far from the truth. Everyone has their ups and downs in life and inspiration to do a workout for example will wax and wane. Even when you get workouts done, out of every 10 completed on average four will feel great, three just ok and three will not feel great. It’s simply par for the course. If you aren’t physically ill or injured the most important thing is you are being consistent which is what brings about the change or at the very least will maintain your strength, body composition and general health. Here are some tips and tricks to help you act first, before feeling motivated:

• Schedule in your workout at a particular time of day to whatever calendar system you prefer. Similar to booking in a dental appointment - once it’s booked only an emergency might change it. You’re not waiting for inspiration to strike, you have something locked into your day.

• If you train early in the day, set your gym clothes out on the end of your bed and have your gym bag packed with what you normally bring to the gym. If you train later in the day, you could still pre-pack your gym bag and place it near the front door or in your car.

• Utilise structured workouts which you know of in advance. Once you step into the gym you know exactly what you need to do for that session. Never improvise your workouts based on what you feel like doing. Ever.

• Make use of some sort of food portion tracker, even if very simple. Next time I will delve into ways of portion control but if you want to lose or gain significant weight, the most straightforward way of doing that is tracking what you eat and drink on a daily basis. Digital options such as MyFitnessPal work for some people or a handwritten log works for others. Tracking portion intake removes the guesswork - be your own scientist.

• Perhaps the most important ‘trick’ is what the story is that you tell yourself about yourself: this refers to your personal psychology on what you believe you are. Are you a fit/strong/lean person or are you the opposite? Even if you’re just beginning a fitness journey, if you have something in your mind’s eye you will much more likely succeed.

Weight gain basics

Following on from my previous post about weight loss basics, it would be balanced to write about gaining weight if that’s what you desire or require. When combined with a structured weight training program it is possible to gain weight in a 70/30 ratio of muscle to fat if you can also put in a little effort to track your portions. Here are a few tips:

• Generally, you will need to eat quickly to 100% full at every meal if you want to gain muscular weight; by this I don’t mean eat so fast that you get indigestion, but know that there is about 20 minutes before signals move from your stomach to your brain to tell you that you’re full. Once that 20 minute mark comes it will be much harder to keep eating, or drinking if you have made a liquid shake meal containing, protein, vegetables, carbohydrates and fat.

• You will be eating at times when you don’t feel hungry so some force feeding will occur. For some people this is more challenging than working out with weights. Titrating caloric intake up over time is usually the answer here. Also, one or two days per week you could experiment with consuming less to give your digestive tract a rest.

• Track your portions and total daily intake. Make use of calculators such as this free one from Precision Nutrition Calculator. If you have an approximate figure on how much you move at work or days when not working out, and how many hours per week (and how hard) you work out then you can arrive at a more accurate amount of food/drink to aim for. This process is fulfilled by then tracking your daily portions of lean protein (ideally), colourful vegetables, smart carbohydrates and healthy fats. A good baseline ratio here in my experience is 25% protein, 50% carbohydrates, and 25% fats (1gm of fat per kilogram of bodyweight) if you are doing consistent weight training. The rationale for the higher carbs is that they are the optimal fuel for muscles in training and they are protein sparing: meaning protein consumed can go towards muscle growth and not be converted to glucose for fuel. One exception to the caloric breakdown mentioned might be the underweight male trying to gain weight: if this is the case, then a gallon (3L) of full cream milk daily will greatly speed up the process as long as you tolerate dairy. Simply consume one third in the morning, one third at midday and a third in the afternoon. Again, titrate up to the maximum amount over a few days too.

• Eating a solid food meal or drinking a liquid meal every three hours is also important when trying to gain muscular body weight, rather than trying to consume thousands of calories at one or two meals.

• A rough starting caloric surplus if very underweight is 500 - 1000 calories. It’s also a smart idea to use a tape measure, alongside following scale weight at least fortnightly. Example girth sites are: neck, shoulders, chest, upper arm, waist, hip, thigh and calf.

A good coach will be able to assist you with the measures and working out daily portions if you struggle to do that on your own.