Why your Metabolism Slows Down as you Age and How to Prevent it!

Much of the weight gain that people experience as they get older is attributed to a slowing of their metabolism, but what they are missing is why their metabolism is slowing down in the first place. The engine of your metabolism is your muscles. A physically inactive person will begin to lose muscle mass as they age. Typically the process starts at the age of 28. The condition, sarcopenia,  results in approximately 3 to 5% loss in muscle mass each decade. The average male can lose approximately 30% of their muscle mass during their lifetime.

sarcopenia video image.PNG

This video describes the health implications of sarcopenia and how you can prevent it. Each pound of muscle you lose causes a reduction in your daily metabolic rate of approximately 50 calories, so a 180 pound person with 20% body fat, would lose approximately 4.3 to 7.2 pounds by age 40. This would reduce the number of calories they could consume each day without gaining weight, by approximately 216 to 360 calories a day. In another ten years their daily metabolic rate could be reduce by 425 to 565 calories a day. This would cause them to gain approximately a pound of week, if they didn’t adjust their food intake.

sarcopenia prevention

Strength training is the best form of exercise to slow, and even reverse the process. One study by Dtsch Arztebl Int. It concluded that progressive strength training in the elderly is efficient, at reducing sarcopenia, and retaining motor function. An article published in Advances in Preventive Medicine concluded that “Resistance training has favorable effects on body composition since it decreases fat mass including abdominal fat. It also enhances insulin sensitivity, improves glucose tolerance, and reduces blood pressure values. The combination of sarcopenia and osteoporosis results in the significant frailty syndrome often seen in the elderly population. Sarcopenia may progress to the extent that an older person may lose his or her ability to live independently. Resistance training is probably the most effective measure to prevent and treat sarcopenia. In addition, many studies have shown that resistance training can maintain or even increase bone mineral density.” Another study concluded that resistance training can reverse aspects of aging at the gene level.


I hope you have found these suggestions helpful. Could you please Like and Share if you enjoyed this post. Best wishes and best health!

Discipline pushes us, motivation pulls us, but intentional habits keep us moving towards our goals.

Best wishes and Best Health!

Follow us on Facebook

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.

cover page done

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

Leave a Reply