Building lean muscle is the key for long term health

Content by: Guy Lawrence


Building and keeping muscle, our metabolically active tissue, is the key for long-term health, vitality, longevity and fat loss.

Tufts University reports the top two determinants of aging we can control and biomarkers of how long you’ll live is muscle mass and strength. One of the causes, as well as symptom of the aging process is sarcopenia, or muscle loss.

Losing muscle as we age not only leads to overall weakness but is a direct cause of decreasing your overall metabolic rate. Muscle is denser than fat, takes up less space in the body versus fat, and burns more calories than fat. The more lean muscle mass you have, the higher your metabolic rate.

The majority of women opt for aerobic/cardio exercise as their preferred choice of exercise. Excessive aerobic exercise decreases muscle mass over time. For more than 20 years, I have advised my clients, men and women alike, against excessive LSD (long, slow, distance) exercise if their goal is to lose fat, rev up their metabolism, look good and feel great.

That’s right – and your body will completely transform! How? Resistance strength training.

Although many people, especially females, opt for aerobic and cardio exercise as their preferred choice, resistance strength training is one of the most important aspects if you want to change your physical body.

A program that includes a variety of push-ups, chin-ups and pull-ups, dead lifts, Olympics lifts, various styles of single leg exercises, step-ups and lunges, plyometrics and more using partner body weight and resisted exercises with dumbbells, suspension training with the TRX, jump ropes, sandbags, medicine balls, bands, Swiss balls, kettle bells and barbells.

Building muscle and maintaining your anabolic drive and metabolism will keep you lean, younger looking and feeling phenomenal.

What works to optimize your body composition, boost metabolism

• Eating foods that are nutrient dense equals more nutrition at less calories.

• Eat the same amount of (or slightly less than) the calories that you burn.

• Resistance strength training exercise.

• Detoxify your body.

• Make sure all systems are working (digestion, hormones, sleep).

• Have a reason for doing it.

• Believe in yourself.


• Antibiotics.

• Alcoholic beverages.

• Artificial fats like margarines and trans fats.

• Artificial flavorings, colorings and preservatives.

• Artificial sweeteners (including high fructose corn syrup).

• Corn-fed meats.

• Genetically modified organisms.

• Pesticides.

• All fast food.

• Sugar, processed soy, refined wheat and pasteurized dairy.

Read the full article here.

Supplement your daily diet with 180 Superfood.

Guy Lawrence

This article is brought to you by Guy Lawrence. Guy is a qualified fitness trainer with over 10 years of experience in the health industry. Guy worked at the UTS Fitness Centre in Sydney Australia where he specialised in exercise nutrition and obtained his Certificate in Exercise Nutrition and Certified... Read More

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