JULY 12, 2009 - PACEBOOK

This is an excerpt from an email I got from Dr. Al Sears, the author of PaceBook:

Having Muscle Means YOU Call the Shots…

No Matter What Your Age
Back when you passed your 30th birthday, you started losing something vital: Your muscle mass.

Every year you lose more and more and it never lets up. Very often it’s hard to notice. Muscle gets replaced with fat. And unless you’re watching out for it, you won’t see it happening.

But you’ll feel it…

Losing your muscle mass opens a Pandora’s box of new problems:

Weakness
Fatigue
Chronic illness
Trouble in the bedroom
Weight gain
Wrinkled, sagging skin
Clouded thinking
Forgetfulness
Apathy
Depression
Brittle bones

Like a progressive disease, your body simply “wastes away” over the years. In fact, skeletal muscle mass drops between 35% to 40% by the time you reach 80.1 That’s about three pounds every decade.

But you don’t need to worry. That won’t be you.

Today I’ll tell you exactly how to avoid the worst catastrophe of all… and it’s much easier than you might think.

Muscle = Power and Youth

Muscle loss is just as threatening as osteoporosis. Maybe even more so… but you won’t see any TV commercials telling you to take a drug for it. (There aren’t any.) Osteoporosis is a serious problem and you shouldn’t ignore it. But drugs aren’t always the best answer.

Ironically, it’s the loss of muscle that causes your bones to weaken. In a young adult, the stress and pull your muscles put on your bones help them stay dense and strong. But when you lose that muscle power, your bones become light and brittle.

Your dwindling muscle mass also dramatically increases your chances of falling down and breaking a bone. This happens to be the leading cause of injury and death in older adults.2

Muscles do a whole lot more than help you move around and lift things. They are responsible for a host of vital bodily functions.

Muscles store energy in the form of glycogen—your body’s main source of instant power for living. They also ramp up your metabolism and kick hormone production into gear—especially testosterone, essential for both men and women.

Use this Muscle Building Secret for More Power and Better Mobility…

You’ll See Results in Just a Few Short Weeks

The most powerful tool for building muscle is exercise. The right exercise can reverse just about every change of aging. But not just any exercise will do. You need to do resistance or “strength” training. And you want to work a big muscle group like your legs. This is the key to building muscle—and maintaining it.

In one study, researchers launched 12 weeks of low-intensity leg training in a group of men aged 69 to 74. After lightly working out three times a week for three months, they experienced a 9% to 22% increase in strength in their upper leg musculature.3

Another study examined the effects of a high-intensity, three times per week lower extremity workout on men with an average age of 64. At the end of the study the men showed an increase in upper leg strength ranging from 107% to 226%.4

And this isn’t just for men: women benefit, too. In a study looking at the effects of whole-body resistance training in a group of women and men with an average age of 68 years, thirty weeks of three times a week training resulted in an increase of upper leg strength of 30% to 97%.

Rebuild Your Muscle Mass in Less Than 1 Hour a Week

I usually recommend body weight exercise because they resemble the challenges you face in your everyday environment. You’re also avoiding the kinds of stress injuries that conventional training techniques can cause by unnaturally isolating a single muscle group and working it to death—something your body just wasn’t designed to do.

Here’s something you can do right now… they’re called alternating lunges.

With your hands on your hips, take a step forward with your right leg until your front knee is bent 90 degrees and your back knee almost touches the ground. Push off from your leading foot and return to the starting position. Repeat with your left leg.

Make sure you keep your back straight and hold your head high. Drop with your hips as you step forward. Push up using your thigh muscles. Start by doing ten, five with each leg. As you develop more lower-body strength, add more reps to your routine.

This workout is simple but it gets results. It won’t take more than 10 minutes at first… 20 at the most. Do it three times a week and you’ll see great results. That’s less than an hour for the whole week.

Fuel New Muscle Growth with These 4 Power-Boosting Nutrients

Protein provides the building blocks for your muscles. So eat protein at every meal. Cross starchy foods and carbohydrates off your shopping list. Go for protein-rich foods like lean meat, milk, cheese and beans.

Add a protein shake to your daily routine if you can’t get enough from your diet. You should shoot for 100 to 120 grams of protein a day… at least.

There are also a number of inexpensive, widely available supplements that will keep your muscles strong and powerful.

• L-Carnitine: This supplement plays an essential role in maintaining a healthy body. It provides a host of benefits to your body including converting fatty acids into energy, helps you lose weight, increases mental alertness, protects your heart, helps men in the bedrrom and improves diabetes.

I take 500 milligrams of the L-carnitine form. It is important that you choose naturally occurring L-carnitine and not synthetic D, L-carnitine. The D-form interferes with the natural action of the L-carnitine.

• Creatine: This is one of the safest and best-researched supplements to increase muscle mass and strength. It enhances performance, endurance, strength and speed and will boost the amount of muscle you pack on during resistance training.

I recommend a minimum of 5 grams of creatine daily until you build the muscle you need.

• L-Arginine: Another supplement for muscle building. One double-blind study measured the change in muscle strength and lean muscle mass in men taking L-arginine. 6

Twenty-two men on a strength-training program took either the L-arginine supplement or a sugar pill. The men taking the arginine supplement showed a significant increase in muscle strength and lean muscle mass after only five weeks. I have used arginine-containing supplements for 20 years. Like creatine, it is natural and safe.

Daily doses ranging from 500 mg to 1g of L-arginine will support your muscle growth.

• Carnosine: This is a multi-functional compound made from two amino acids. It’s naturally present in your nerve and muscle cells. It protects the integrity of the muscle you have, and will help ensure that the muscle you are building will be healthy and last.

I recommend taking 500 mg of carnosine, twice a day.

• Glutamine: The amino acid glutamine is an important muscle-building supplement for a couple of reasons. For starters, glutamine helps stabilize your energy levels. More importantly, it actually boosts the hormones that tells your body to shed fat and build muscle. In addition, I routinely use glutamine in athletes to prevent muscle breakdown.

For maximum muscle growth, take glutamine as a powder at 5 grams per day. You can dissolve it in water or put it in a protein shake.

By the way, Dr. Sears advocates low carb eating in his book. By the examples he gave of what he eats and recommends, it looks just like Atkins!

Learn more about Dr. Sears' weight loss strategies by right clicking here.