Younger and older women tend to lose lean muscle mass, along with fat, unless they engage in physical activity before they attempt weight loss, a new study from Israel finds. The results were presented at the joint meeting of the International Society of Endocrinology and the Endocrine Society: ICE/ENDO 2014 in Chicago.
“To preserve muscle in metabolic syndrome, irrespective of age, exercise should precede the initiation of weight loss and not be started at the same time as diet,” said lead study author Yonit Marcus, MD, PhD, endocrinologist at the Institute of Endocrinology, Metabolism and Hypertension of Tel Aviv Medical Center in Tal Aviv, Israel.
The recommended treatment for metabolic syndrome (MetS) patients is a combination of proper diet and exercise, yet most attempted weight loss periods end with later weight regain. Muscle loss often occurs during diet, so repeated weight loss attempts may lead to increasing loss of muscle mass, frailty and disability.
“The metabolic syndrome and obesity have become the pandemic of the 21st century,” Dr. Marcus said, “and the only measures taken to counter this problem are exercise and diet. Exercise and diet are commonly started at the same time, but this should be reconsidered.”
For this study, Dr. Marcus and colleagues recruited 38 patients with MetS, aged 19 through 71 years. All patients completed a 1-year intervention program involving frequent interactions with physicians, a dietician and a physiologist. Overall, 9 men and 8 women were above the median age of 53 years, and 12 men and 6 women were below the median age. At the beginning and the end of the year, dual-energy x-ray absorptiometry (DEXA) bone scans were performed to determine body composition.
The DEXA scans showed that women and men younger than 53 years lost 11% and 10% of their body weight, respectively, while those over 53 years lost only about 6% of their body weight. Younger women and men lost about 17% of their fat mass but older women and men lost only 10% and 15%, respectively. Younger men lost less of their muscle mass than women (1% vs 5%), and both older men and women lost 3% of their muscle mass.
Strikingly, the authors wrote, all patients who gained or lost less than 2.9% of muscle mass were exclusively those who engaged in physical activity prior to beginning the program and continued throughout the year.
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<p>Question by brent c: Training a 13 yr old fitness?
I was a personal trainer around 15 years ago. It has been a while since I have trained anyone and never trained anyone that young. He is 5’6 and 192 lbs. He is looking to lean down. Does anyone have a good diet and fitness plan for a child of that age?
Amanda. I’m not fooling anyone. I am 33 years old and this is for my soon to be step son. I know good proteins and low carbs. High reps and running. Like I said I have done this. I did it the wrong way which consist of a LOT of test of all types and cutters like Winny. I was thinking of a high protein 5 meal a day diet for him with a lower amount of carbs. I would never say cut the carbs by way too much. He is a growing boy. I’m asking what people think about a diet of this sort. Fish, eggs, steak, chicken, replace regular sandwich bread with pita. Not that hard to figure out.
Answer by Amanda Seyfried
Nice try buddy, you don’t fool me.
Anyways, diets are for schmucks. You don’t need to go on a diet, you need to start eating healthy. Eating healthy isn’t something you do to lose weight, it’s something you do for the rest of your life to stay lean and more importantly, healthy. It would be far too extensive for me to type out every food that is healthy and every food that isn’t. Do some googling on how to eat a healthy diet. Fruits, vegetable, lean meats=good, processed food=bad.
You can start doing cardiovascular exercises like running, swimming, and my favorite, biking to help burn calories, which in turn helps burn fat, so long as you are eating healthy.
Since you are young, I’d not run too hard or often because you are still growing and it is a high impact exercise, which can cause permanent joint damage in the long run to your knees. Don’t let this dissuade you, still go running. But more often go biking and walking and even swimming when you can.
Another thing that will help you look and feel healthier is weight lifting. You are young, so make sure your form is PERFECT. Again, if it isn’t then you will have major back pain and joint damage in the long run because you are still growing. Joint damage lasts for your whole life, so don’t let it happen. In fact, go easy on the weights until you are closer to 16-17.
Remember, all these things are important, but if you can only do one of them (don’t lie to yourself ) focus on your diet!!! It is SO important.
This article is a pretty in depth guide to beginners health and fitness. It covers all aspects of diet and exercise. I suggest you give it a read. The whole thing. Take some time out of your day to read it beginning to end. I suggest it to everyone who wants to become healthy. Here http://liamrosen.com/fitness.html
Good luck on your journey to a healthy and better lifestyle:)
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