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[W294]Weight And Muscle Loss

by Trainmas, Tra

How does this muscle loss translate to the human body? We are losing muscle mass, and that muscle mass is being replaced by fat cells. Typically an individual wonders why they develop a “pouch" gut, or why their thighs or buttocks are becoming larger. We realize we are not gaining muscle mass in these areas, but losing muscle mass and fat cells are gaining in size. Most people can envision this process occurring in their body from the age of 30 on.

Inactive people normally have the most servere atrophy (loss of muscle mass), but active people also may experience atrophy of the muscle. The greatest loss is experienced with the fast twitch (FT) versus the slow twitch (ST) muscles. The FT muscles are used for high-intensity, anaerobic movements (weight lifting) while the ST are employed for activities such as running, dancing, biking, etc.

With aging and inactivity, the most atrophy is seen in the fast twitch (FT) fibers which are recruited during high-intensity, anaerobic movements. Although sarcopenia is mostly seen in physically inactive individuals, it is also evident in individuals who remain physically active throughout their lives. Present finding suggests that physical inactivity is not the only contributing factor to sarcopenia. Current research is finding that the development of sarcopenia is a multifactor process. Many factors, including physical inactivity, motor-unit remodeling, decreased hormone levels, and decreased protein synthesis, may all contribute to sarcopenia. Fortunately, sarcopenia is partly reversible with appropriate exercise interventions.

The purpose of this article is to focus on Sarcopenia and the importance of resistance training in preventing it and reversing its effect. The other important aspect is the decrease of hormones and the reduction of protein synthesis to build and maintain muscle mass. These are also an effect of the aging process that few people are aware of.

What causes Sarcopen;
1. The aging process
2. Physical inactivity
3. Reduction of hormone production in the human body as we age i. Testosterone
ii. Human growth hormone
3. Decrease of protein synthesis ability within the human body as we age
4. Female estrogen levels may also play a role in the development of sarcopenia during and after menopause. This topic has limited research, but it does appear that many females develop a “pouch" after menopause.

I believe it is important to mention hormones and protein uptake, but I would like to keep the focus of this article on Sarcopenia. I will cover hormones and protein uptake for another article. Why is resistance or weight training mentioned so often with weight loss? We know weight training is considered anaerobic - The term anaerobic is defined as "without oxygen." Anaerobic exercise uses muscles at high levels of intensity and a high rate of work for a short time period. Anaerobic exercise (weight training) helps us increase our muscle strength and therefore increases muscle size. If your strength increases, then muscle cell must increase in size.

If we go back to where this article started… Sarcopenia can be stopped and reversed with proper weight training. Moreover the muscle mass we are creating is also known as lean body mass. For every 10 pounds of lean body mass we carry on our bodies, 500 calories per day is consumed to maintain that body mass.

Yes, you may burn more calories by running or walking, but these activities will not increase muscle mass as weight training does.

If you consider weight training as curling 2 or 3 pound dumbbells as you watch TV, you should consult with a local weight lifting trainer or join a health club. These individuals or organizations will help you reach your goals in a safe and knowledgeable manner. It is extremely important that you learn the proper techniques and lifting form(s). Proper training will insure results, safety and help prevent unnecessary injuries.

Just Do It!

As a bodybuilder, you want to avoid this condition like the plaque, because your body corrects acidosis by cannibalizing muscle protein to glutamine. That’s why avoiding metabolic acidosis is a good strategy if you want to retain as much muscle as possible. Unfortunately, diets high in animal source foods and low in fruits and vegetables can cause a chronic, low grade acidosis even in healthy young men. In some people, even this low grade acidosis reduces muscle mass.

In one study of postmenopausal women, muscle loss caused by diet related acidosis was cured by administration of 6 – 12 grams per day of the antacid potassium bicarbonate because it leads to better calcium retention. This is very important for women. The subjects excreted an average 14 grams less urinary nitrogen over 18 days of potassium bicarbonate feeding than during control periods. If that trend were to continue, the women would gain about one pound of muscle every three months, instead of losing an average of almost half a pound of muscle per year.

In another study of fasting obese men, sodium bicarbonate was able to preserve muscle in an otherwise catabolic state by neutralizing excess body acid. Whether or not the lesser acidosis commonly seen in younger people eating the usual ‘high acid’ North American diet significantly affects muscle mass is an interesting topic.

Although data on bodybuilders are scarce, many bodybuilders suffer from chronic, low grade acidosis. Top pros are routinely reported to consume 400 - 500 grams of animal source protein per day. This would again cause rises in blood acid levels, leading to low grade acidosis.

The risk of chronic acidosis in bodybuilders is further increased by neglecting the dietary importance of fruits and vegetables. Produce has organic compounds (for example, citrate in citrus fruits, malate in apples), the metabolism of which yields acid neutralizing bicarbonate ions.

For all these reasons, bodybuilders – especially older ones eating high animal source diets with few fruits and vegetables probably have a higher than normal risk of low grade acidosis, which ironically could subtract from muscular gains.

Should bodybuilders add potassium bicarbonate to their list of supplements? Not yet. High doses of potassium in pill form can cause stomach irritation and even fatal complications. Neutralizing excess body acid by eating more fruits and vegetables is a much sounder approach as these foods may help preserve your health and help you grow if you eat lots of meat.

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Both Trainmas & Sandra Prior are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

Trainmas has sinced written about articles on various topics from Foreclosure Help, Build Muscle and Legal Matters. Richard Train has been involved with weight lifting and weight training for over 40 years. During this period of time he has competed in triathlons, canoe racing and cross country ski racing events. The complexities of the human body has led him to study. Trainmas's top article generates over 5400 views. to your Favourites.

Sandra Prior has sinced written about articles on various topics from The Internet, Computers and The Internet and Fitness. Sandra Prior runs her own bodybuilding website at . Sandra Prior's top article generates over 368000 views. to your Favourites.