#8 Discover Why Muscle Training is the Ultimate Game-Changer

Discover Why Muscle Training is the Ultimate Game-Changer

In our latest podcast episode, Zita and Terry explore why muscle matters more than you think. Whether you're just starting out or already working towards your fitness goals, understanding the importance of muscle can completely transform your approach to health and wellness. 

The Importance of Muscle

Muscles aren’t just for aesthetics; they’re essential for a healthy, functional body. As we age, maintaining muscle mass is crucial for mobility, balance, and metabolic health. Muscles help you move freely, reduce the risk of injury, and play a vital role in regulating blood sugar levels. For parents and grandparents, preserving muscle allows you to stay active and engaged with your family, whether that’s playing with your kids or enjoying your favourite activities without limitation. Zita refers to muscle as the "fountain of youth," and it’s easy to see why—strong muscles contribute to both physical and mental well-being.

Muscle and Metabolic Health

Muscle is metabolically active tissue, meaning it burns calories even at rest. This makes muscle critical for weight management and overall metabolic health. It’s also protective against conditions like insulin resistance and type 2 diabetes. If you're focused on losing weight, resistance training is a must—not just endless cardio. Incorporating resistance training helps build and preserve muscle mass, which in turn boosts your resting metabolic rate and supports long-term fat loss.

The Role of Resistance Training

While cardio is often seen as the go-to for weight loss, resistance training is key to ensuring that the weight you lose is primarily fat, not muscle. It is inevitable to lose some muscle as well when we are on a weight loss journey, however, by incorporating resistance training and proper nutrition, you can preserve more muscle mass. Resistance training strengthens your muscles and bones, reduces the risk of injury, and enhances your overall resilience. Plus, it offers mental benefits, like reducing anxiety and improving cognitive function. By incorporating strength training into your routine, you’re setting yourself up for long-term physical and mental success.

Protein: The Building Block of Muscle

Protein is essential for muscle growth and recovery. When you engage in resistance training, your protein needs increase. If you're not hitting your daily protein targets, your body won’t have the necessary building blocks to repair and strengthen muscle tissue. Zita highlights that the daily protein intake depends on the individual's age, gender, fitness goals and activity level. She notes that a general recommendation would be consuming 0.8 to 1.6 grams of protein per kilogram of body weight for moderately active people and 1.2 to 2.2 grams per kilogram of body weight for those who work out 4-5 times a week with high intensity. Example: 

• Kate weighs 70 kg (154 pounds) and is moderately active, so she needs to consume 112 grams of protein per day (70kg x 1.6 = 112)
• John weighs 70 kg (154 pounds) and is working out 4-5 times a week, so he needs to consume 154 grams of protein per day (70kg x 2.2 = 154).

Zita also highlights that it is suggested to consume 1.2 to 2 grams per pound of body weight, so in our example, a person who is 154 pounds, would consume between 185 and 308 grams of protein per day. However, this is usually recommended for bodybuilders, those who are classified as “hard-gainers”, someone who is in rehabilitation or recovery.

Nutrition and Overall Health

Beyond muscle building, protein plays a role in hormone production, immune response, and even skin and hair health. Not getting enough protein can slow down your muscle growth, weaken your immune system, and negatively impact your overall well-being. Consistently hitting your protein targets, combined with regular resistance training, is key to maintaining muscle mass, especially as you age.

Getting Started

If you’re new to resistance training, Zita suggests starting with simple exercises like goblet squats, deadlifts, and shoulder presses. Consistency is key, so aim for 2-3 days a week. When it comes to protein, try to include a source of protein with every meal, whether that’s eggs, chicken, tofu, or protein-rich snacks like Greek yoghurt.

For those looking for personalised support, Zita introduces the SynapGen transformational coaching system, which offers a holistic approach to healthy living through personalised nutrition plans, fitness programs, and cutting-edge neuroscience methods.

Takeaway

Building and maintaining muscle isn’t just about aesthetics—it’s about enhancing your overall health, longevity, and quality of life. By combining resistance training with proper nutrition, particularly adequate protein intake, you can create a powerful foundation for lifelong wellness.

Want to learn more about how you can prioritise your health and fitness? Tune in to our latest podcast episode and consider joining the SynapGen transformational coaching system for personalised guidance on your fitness journey.

⏰ In this episode of Stress Less Live More, you’ll hear about:

• 🢖 2:53 Why Muscle Matters, Especially as We Age

• 🢖 5:03 Muscle and Metabolic Health

• 🢖 6:50 Why Resistance Training is Key

• 🢖 21:10 The Role of Protein in Muscle Building

• 🢖 28:25 Impact of Insufficient Protein on Health

• 🢖 35:00 Practical Tips for Starting Resistance Training

• 🢖 39:23 Incorporating Protein Into Your Daily Diet

• 🢖 42: 30 Introducing Rejuvenise 360 - Holistic Healthy Living®

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