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Happy Halloween!

Sarcopenia Zombie Apocalypse

Dad & Me making zombie faces.  Scary right 🙂

Like Thunder & Lightening – A Zombie Apocalypse & Halloween go together.

Which leads my mind to the scariest of all conditions...Sarcopenia, the decline in muscle mass and function, related to age.  No seriously…it really scares me.

blog scardey cat

Why WHy WHY!!!  No Fair Mother Nature!  Why is building muscle hard after age 30!

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Baby: “No fair, WAH”!  Me: Start lifting weights kid”.

News Flash:  Sarcopenia is 100% real.  If you are over the age of 29, you are battling Sarcopenia too…and its an uphill battle from here on out.

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As a rule, muscle mass declines with age, starting in the 30’s and picking up speed in your 40’s, at the rate of approx 3 percent per decade. At around age 50 the typical rate of muscle loss really begins to outpace the rate of muscle gain, so that there’s an increasing net deficit. How dangerous it is for you depends many factors including how much muscle you start out with.

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Who wants a body like this at 48? Nobody.

Sarcopenia Zombie Apocalypse

Aesthetically speaking, no one wants to look like a zombie.  (Stiff, skinny, wretched posture and slow.)  We want to look younger, stronger, healthier, fit and quick. The ultimate pursuit of all those exercising regularly, is to take years off their body and face.  Bottom line correct?!


Here’s the super secret good part…There is an exercise combination rarely used, yet so effective that once you give it a try, you will be wondering why you have not done it before. I’m talking about incorporating both weight training and flexibility, together in your fitness routine.  Gasp!

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O My Gosh, she did not just say that…

The top 4 concerns regarding aging are

  • loss of muscle
  • bone mass loss
  • reduced agility
  • impaired flexibility

Strength training prevents loss of lean body mass (bone & muscle) and even helps build your bone mass. Strong muscles to support strong bones. Yoga enhances body flexibility, being a practice that is essentially focused on controlled stretching. It helps with agility as you age.  So you can stay both nimble and agile.

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The most beneficial effect of this combo how it can reverse the aging process. This combination of training can take years off your body.  It is never too late to start to build some muscle for life.

What are you weighting for?

On a cosmetic level, strength training is where it’s at.  It helps build and retain muscle mass, giving you that much sought-after toned body (by building muscle mass).  Yoga helps to enhance this toned look by giving your body leaner appearance (by lengthening muscles).  Both work to correct and enhance your posture and core, by balancing opposing muscle groups.

Sarcopenia Zombie Apocalypse

A Halloween treat, just for you

Trainer Tip

Add in one day of yoga/flexibility when you would normally do a lighter strength workout or a day you might reserve for recovery.  During the week add in 15 minutes of flexibility to the end of your strength training sessions. Pick only 3 basic poses and work on them.  Focus on the basics for now.  You can add in all the fancy poses later if needed.

Good News:  It takes half as long to gain muscle than it does to lose it.

For example, if it takes you a month to develop a muscle, it only takes two months for that muscle to degenerate back to its original size/strength if you stop training it. However, that’s not motivation to sit on the couch for two months! Your muscles learn quickly,  so there’s your encouragement to hit the weights.

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Keep this door closed…forever!

No Tricks.  The moral of the story is strength and flexibility are keys to the fountain of youth and its never to late to start building some muscle and put an end to the Sacropenia Zombie Apocalypse.

So there you have it.  Happy Halloween!

What about your body…what scares you?

Are you afraid of getting old?


***Disclaimer: Always check with your doctor first before starting new fitness routines to ensure that they’re right for you.***All opinions expressed are 100% my own.