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Muscle, muscle, muscle….where art thou?

August 13th, 2018

At Training Ground Athletic (TGA), we take muscle very seriously. Did you know that after the age of 30, we lose 1% of muscle mass per year. This loss of muscle and muscle function is called sarcopenia. If you live a sedentary lifestyle, you’re pretty much doomed for frailty. Along with this loss of muscle comes a slower metabolism and weight gain as you age…..unless you do something about it! We MUST combat the loss of muscle associated with aging in an effort to increase longevity. At TGA, we take a muscle-centric approach, which means focusing on building muscle for improving your body composition (so you look amazing) but also for health purposes-balancing hormones, increasing insulin sensitivity and glycogen (sugar) storage, increasing metabolism, improving cognitive function, improving movement and performance, improving strength and power, and increasing bone density. Actually, I could keep going on and on with all the benefits of gaining muscle but I would rather you discover them for yourselves…..

Muscle mass has a huge impact on your overall health and how well you age. Did you know that muscle is an endocrine organ that regulates metabolism? The less muscle you have, the slower your metabolism is going to be as you age. This translates into weight gain. Here’s a term you may have never heard: obesogenic sarcopenia or increased fat accumulation inside the muscle. Not only are you gaining weight around your midsection but also inside your muscles???? This intramuscular fat accumulation actually affects how well your muscles contract, making you weaker. This is starting to happen in sedentary people as early as 30 years old! Yikes!!! No wonder sitting has been dubbed the new smoking! Being sedentary sucks!

I like to think Muscle as the Fountain of Youth. The more you have in reserve, the better you age! Don’t worry if you haven’t given your muscle the attention it deserves-you can START NOW! While it’s never too late to start, I’m not going to lie, it’s best if you start early. Why? So that you have ample reserves when sarcopenia starts rearing its ugly head. And I can certainly attest to the fact that it’s not as easy to gain muscle as you get older because you just don’t have as many anabolic hormones floating around as you did in your 20’s. Getting older sucks…..only if you let it!

At TGA, we believe that muscle is the key to longevity. Bottom line, as we age, we lose it! That old adage, “Use it or Lose it” couldn’t be more true than in the case of muscle. So how do we fight back?

We have 3 Tips that will get you on the right track when it comes to winning the battle! No matter if you have never picked up a barbell in your life, you can start NOW!

Top 3 Tips for Muscle Health

1) Start and get committed to a Strength Training Program that incorporates progressive overload-that means your weight gets heavier as your muscles adapt to the new stimulus(no pink dumbbells allowed). Stress the muscle, rest the muscle, and then watch it grow and get stronger! Email coacht@traininggroundathletic if you are interested in starting our next five (5) week Training Camp Session.

2) Eat with a purpose. Stimulate protein synthesis AKA muscle growth through proper nutrition that supports your training. Adequate protein with every meal is required for muscle to grow. And, NO, not all protein is created equal. Protein from animal sources is going to have a more muscle building effect.

3) Prioritize Recovery through proper sleep, soft tissue work, relaxation and supportive connections. My motto is “Work hard, Rest harder.

As a coach, I am in the business of getting my clients stronger and looking better so I am definitely biased when it comes to muscle and all the positive effects it can have on your life. But this is not just my opinion, the research is clear, muscle is critical factor in aging well. Why not give it a try, what do you have to lose? Not Muscle!!!

So are you ready to learn more about our muscle-centric approach? If you feel over-fat and under-muscled, I want to hear from you.

Email me at I’d love to tell you more about The Fountain of Youth that I’ve discovered!!!!

Here’s to more muscle,

Coach T

956 S. Arthur Avenue
Arlington Heights, IL 60005
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