Keep Your Muscles: Why It Matters When You’re Aging & Losing Weight

💪 Muscle isn’t just for athletes — it’s your engine for energy, balance, and independence.

You're eating right, shedding pounds, staying active. But if you lose weight without protecting muscle, you’re missing the best part: strength, energy, and freedom.

📊 What Research Says

• Aging reduces muscle mass and strength (sarcopenia), increasing the risk of falls, frailty, and metabolic issues (Cruz-Jentoft & Sayer, 2019).

• Weight loss without a strength plan often means losing muscle along with fat, slowing metabolism and limiting daily function (Weiss & Fontana, 2024).

• Pairing resistance training with a protein-rich diet can preserve or even boost lean mass while trimming fat (Schiaffino et al., 2023).

🏃 Everyday Examples

• Standing up from a chair or car: Strong quads and glutes let you rise with ease.

• Carrying groceries: Muscle keeps you steady under load.

• Climbing stairs or curbs: Leg power makes steps feel like steps, not mountains.

• Balance & fall prevention: Muscle helps you recover quickly if you slip.

✅ Two Easy Tips You Can Start Today

1️⃣ Add Resistance Training

Start small: 2–3 sets of 8–12 reps of: Sit-to-stands from a chair Push-ups against a wall Resistance-band rowsEven 10 minutes twice a week is a win.

2️⃣ Prioritize Protein

Aim for ~1.0–1.2 g/kg of body weight daily. Eggs or Greek yogurt at breakfast Chicken, fish, beans, or tofu at lunch/dinner Include protein within 1–2 hours after strength work.

Renpho Body Composition Scale we use in our clinic to breakdown body weight

🔍 How to Check Your Muscle Mass

1. Doctor-Ordered Scan

• Ask about a DEXA or BIA test for lean tissue and fat.

2. Home Smart Scale

• A RENPHO body composition scale (https://amzn.to/4gyZV2o) tracks muscle trends over time.

3. Local Gym or Wellness Center

• Look for an InBody or similar device for a quick printout of muscle vs. fat.

📝 Remember: trends > single numbers. If lean mass is steady or climbing while fat drops, you’re on track!

🌟 The Takeaway

Muscle isn’t vanity — it’s your built-in safety net. It keeps you mobile, strong, and ready for every life adventure.

This week’s challenge: Pick two strength moves Add protein to every meal Check your muscle level (scan, scale, or gym analyzer)

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