When people worry about fitness and health, they usually think about the accumulation of excessive fat and weight as one of the worst problems that triggers the most serious type of conditions and illnesses. Obesity is, in fact, one of the leading public health concerns of our time. However, people tend to overlook that muscle loss and poor lean muscle is just as dangerous, if not more, than the excess of body fat.
Muscles are what gets us going. Literally. Our muscles are the engines that allow us to move and release energy.
Muscle plays a key role in whole-body protein metabolism by serving as the principal reservoir for amino acids to maintain protein synthesis in vital tissues and organs […] and by providing hepatic gluconeogenic precursors [1].
Muscles gain mass and strength thanks to protein intake and constant physical activity that keeps them conditioned for resistance and movement. Resistance exercise at least thrice a week has been proven to be one of the top strategies, along with a balanced diet, to strengthen, tone and keep muscle, even if you are trying to lose weight and fat at the same time.
And yet, 1 in 4 adults do not meet the global recommended levels of physical activity, according to the World Health Organization [2]. In the United States, 43% of adults were physically inactive in 2016, and only a minority, as small as 6%, of adults in this country do the recommended minimum amount of at least two muscle-strengthening workouts each week [3]. In Canada and Mexico, 30% and 28% of its adult population, respectively, were physically inactive during that same year.
The most worrisome fact, though, is this: globally, 81% of adolescents aged 11-17 years were insufficiently physically active in 2016, specially adolescent girls [2].
The COVID-19 pandemic, with its social distancing and quarantine measures may have worsened this even more, as we still have to weight in the consequences that the 2020 might have had on our daily habits, physical condition and general health.
But all the aforementioned numbers are very concerning because lack of activity leads to major health complications and it diminishes quality of life. And of course, lack of exercise, specially resistance training, may lead to faster muscle decay and loss of muscle mass.
A race against the clock
Maintaining muscle mass is particularly hard for adults older than 30, especially when there’s lack of exercise, because age acts as a ticking clock that progressively consumes muscle and strength. Our muscles start to naturally deteriorate as soon as we reach 30 years of age.
By the time we are 40, we lose approximately 8% of our muscle mass every decade. This accelerates at a faster rate after age 60 [3].
Sarcopenia is the process by which we tend to lose muscle, strength and mobility with age. Its symptoms include general weakness, tiredness, lack of energy, lack of balance and clumsiness while walking or staying on your two feet. This explains why older people are more prone to falling or having accidents while moving around.
When sarcopenia mixes with obesity, excess of body fat and lack of muscle mass is called sarcopenic obesity. This condition is more common among people of 60-75 years of age and its prevalence ranges from 4 to 9%. Sarcopenic obesity is linked with increased mortality risk and it diminishes quality of life [4].
In what follows, we will talk about the benefits of having a healthy and strong mucles.
How much muscle mass is enough?
But… what exactly does it mean to have high, enough or little muscle mass? In general, muscle mass is very difficult to estimate. Researchers use the muscle mass index as an approximation to calculate muscle mass, but this measure also includes skeletal muscle, smooth muscle and cardiac muscle, and not only lean muscle.
According to an MRI measurement study that involved 468 patients from United States and Canada, the average skeletal muscle mass among men is between 35 and 44% of their body mass in younger men, and below 35% among older men. Among women, skeletal muscle mass ranges from 29 to 33% of their body mass in younger women, and lower than 30% in older women [5].
The most accurate way to calculate mass muscle percentage is the usage of an MRI, but one can estimate muscle mass percentage by using a body fat scale and subtracting the body fat percentage to 100. The remaining number would symbolize, roughly, your lean body mass. Many body-fat scales on the market offer these estimates by registering your height and other facts of your medical history.
Benefits of muscle mass
Even with the limitations that come naturally as we age, it is important to acknowledge that it is possible to maintain and increase muscle mass in adults, at any age, by practicing resistance exercise at least thrice a week and consuming a proper amount of daily protein in a balanced diet.
Maintaining strong and healthy muscles provides the next benefits:
- It reduces mortality risk
Loss of muscle mass is detrimental to survival from cancer or other diseases where there’s diminished nutritional intake and immune defense [1]. When a person has appropriate muscle mass, their muscles sustain protein for organs and tissues, which can be maintained even in the absence or proper nutritional intake. Muscles then provide amino-acids to the organs and compensate for the lack of nutrients. But, on the other hand, depletion of muscle mass is incompatible with life [1]. Death by starvation has been encountered to occur more frequently when there’s a lack of muscle, that when there’s only a cut back in food or nutrients, because muscles supply important reserves with their protein breakdown.
- It reduces the risk of heart failure and cancer
Both cardiac failure and cancer are often associated with rapid and extensive loss of muscle mass, strength and metabolic function. In both conditions, muscle mass is an important determinant for survival [1].
- It maintains bone mass and density
Muscle contractions play a significant role in bone strength and mass [1]. Losing muscle mass usually comes with a loss of bone mass and density too. The loss of bone density, which is commonly associated with sarcopenia, is known as osteopenia. With it, your bones become fragile and fractures with mild accidents tend to be more frequent. In this sense, having a strong muscle mass prevents osteoporosis and reduces the potential seriousness of accidents.
- It reduces risks of disability
With proper muscle mass, our body retains a higher movement control and functional abilities as we age. This in turn reduces our likeliness of having accidents that could lead to physical disabilities.
- It increases metabolism and lowers your body fat
Muscles synthetize protein and this stimulates your metabolism. This synthesis is optimized every time we exercise and practice resistance training, so having stronger muscle contributes itself to faster metabolism.
At rest, every pound of untrained muscle uses between 5 and 6 calories per day for protein breakdown and synthesis. However, ever pound of resistance-trained muscle uses approximately 9 calories per day for more extensive protein breakdown and repair processes […] Research reveals that a single strength training session can increase resting energy expenditure by 5% to 9% for 3 days after the workout [6].
- It maintains insulin sensitivity
Changes in metabolic function of muscle has an impact in insulin resistance. The debilitation of muscles may give way to metabolic syndrome. If this syndrome progresses, it might later trigger the onset of the early stage of diabetes. So, muscle loss and fat gain increase the risk of developing type 2 diabetes.
The onset of the process of developing type 2 diabetes involves a decreased ability of insulin to stimulate muscle to clear glucose from the blood [1].
- It optimizes general quality of life
Including mental health. Having strong muscle favors the body’s energy, its mobility and general function. Being prone to less accidents and less decay strengthens our defenses and it slows our aging process and consequences. In this sense, muscle mass contributes to our general wellbeing, which has a beneficial impact in our mental health.
How to build stronger muscles
- Practice exercise frequently, at least 5 times a week for a minimum of 30 minutes.
- Practice progressive resistance training at least 3 times per week.
- Prefer resistance training exercises that strengthen 2 or more muscle groups at the same time. Examples of this type of exercises are squats, chests presses, rows, etc.
- Combine your resistance training routines with moderate aerobic exercise.
- Take advantage of simple activities like walking, gardening, or house chores to add on to your body’s energy, and add a little intensity to your day.
- Increase your daily protein intake. Protein is the micronutrient that supplies the energy for muscle building. Increasing your protein intake favors muscle building. But do it wisely. Mix medium quantities of animal protein with high quantities of vegetable protein to avoid the risk of increasing your cholesterol.
- Eat a balanced diet and avoid meals and snacks that are high on fat.
- Keep a track of your progress to keep you motivated and focused on your goal.
- Sleep well and rest properly. Make sure you sleep your 8 hours a day.
- Be patient. Building muscle takes time and its results are not immediately noticeable. Give your body time to adjust and thrive and don’t expect to see results as soon as one week. One month is a more appropriate time frame to notice good results.
Defeating obesity at LIMARP
When it comes to losing weight and building muscle, you are not alone. At LIMARP International Center of Excellence for obesity, we help people achieve their fitness and weight loss goals by providing surgical, nutritional and behavioral solutions for obesity.
Our integral bariatric program is designed to meet any patient’s needs. Whether your goal is to lose fat or gain muscle, our bariatric fitness expert designs sets of exercise routines that help you push forward and meet your expectations.
Our bariatric nutritionists are also there to help. They design healthy meal plans based on your goals and progress in every step of your treatment.
At LIMARP, we offer different bariatric surgery procedures, such as the gastric sleeve, gastric bypass, the duodenal switch, the intragastric balloon and the gastric clip. We also offer cosmetic services for those patients that are interested in further contouring their silhouette or getting rid of excess skin.
If you’re travelling from abroad, you might be interested in getting to know our all-inclusive packages. Our package includes a two-night stay at the luxurious Grand Hotel Tijuana, located right next to our clinic. It also includes transportation to and fro the airport and the hotel, making your travel experience more convenient and comfortable. If you’re interested in knowing more about our services, please contact our clinic today. People from all over the world have travelled to Tijuana, Mexico, to get treatment at LIMARP, obtaining incredible results.
Travelling to Tijuana, Mexico, for medical service is both convenient and safe. At least 2 million people travel to Baja California every year to obtain high quality medical and wellness services. Patients can obtain quality medical services for just a fraction of the price of those same services in their home country, without compromising effectiveness and safety.
If you’re interested in our financing options, call our clinic for guidance or talk to your insurance provider. LIMARP’s services are either covered by international insurances or can be financed by your preferred medical loan company.
Contact us
At LIMARP International Center of Excellence for obesity, located in Tijuana, Mexico, we offer integral bariatric programs that treat obesity from a multidisciplinary approach, combining surgical or non-surgical interventions, psychological counselling, nutritional guidance, and personalized fitness coaching. If you would like to know more about the advantages of resistance training and strengthening your muscles, contact us today for a free consultation. Call our phone number (619) 270 8823 or send us a message through this website or any of our social media pages today. Our team of experts will be glad to help.
References
[1] R. R. Wolfe, “The underappreciated role of muscle in health and disease,” Am J Clin Nutr, vol. 84, pp. 475–482, 2006.
[2] “Physical activity,” World Health Organization, Nov. 26, 2020. https://www.who.int/news-room/fact-sheets/detail/physical-activity (accessed Sep. 30, 2021).
[3] A. O’Connor, “How to Get Strong,” The New York Times. https://www.nytimes.com/guides/year-of-living-better/how-to-build-muscle-strength (accessed Oct. 13, 2021).
[4] S. Stenholm, T. B. Harris, T. Rantanen, M. Visser, S. B. Kritchevsky, and L. Ferrucci, “Sarcopenic obesity – definition, etiology and consequences,” Curr. Opin. Clin. Nutr. Metab. Care, vol. 11, no. 6, pp. 693–700, Nov. 2008, doi: 10.1097/MCO.0b013e328312c37d.
[5] I. Janssen, S. B. Heymsfield, Z. Wang, and R. Ross, “Skeletal muscle mass and distribution in 468 men and women aged 18–88 yr,” J. Appl. Physiol., vol. 89, no. 1, pp. 81–88, Jul. 2000, doi: 10.1152/jappl.2000.89.1.81.
[6] W. L. Westcott, “Build muscle, improve health: Benefits associated with resistance exercise.,” ACSMs Health Fit. J., vol. 19, no. 4, pp. 22–27, Aug. 2015, doi: 10.1249/FIT.0000000000000134.