Building Lean Muscle Mass
- Maintaining a healthy weight is essential, but it is also crucial to losing fat but not lean muscle mass.
- Building muscle mass requires weight-bearing exercises, such as push-ups, sit-ups, and lifting heavy weights in low repetitions.
- Eating proteins, vegetables, fruits, carbs, and heart-healthy fats
- When doing weight training exercises, it is also essential to take rest cycles in between workouts.
Importance of Building Muscle Mass
- It helps reduce the risk of bone loss and osteoporosis later in life
- Reduce the risk of injury and increase bone density
Body Composition
- Improving one’s health has to start with know what your body composition currently is and where one needs to make improvements.
- BMI (Body Mass Index), Height, Weight.
*More information on Bod Composition, BMI calculation, and physical acitives see links below:
https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html
https://www.eatright.org/health/weight-loss/your-health-and-your-weight/understanding-body-mass-index
Physical Activities
- Moderate to vigorous Aerobic Activities are vital to one’s health, and the most critical factor is the frequency and duration.
- Daily physical activity is better than none at all. One can start slow with 60 minutes a week and then increase gradually.
- 150-300 minutes a week of moderate to intense physical activity has substantial health benefits
- Physical Activities: Walking, skating, running, jump rope are examples of a few physical activities.
