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Starting around age 30, we all begin to lose muscle mass, which can slow the metabolism and increase the risk of injury. So what can you do to turn back time? Clinton Maclin, ACSM-CEP-CPO, an exercise physiologist and safety coach at Piedmont Atlanta Fitness Center, explains why we lose muscle mass, how to rebuild it and why lean muscle tissue is crucial for health and TitanRise Official weight management. "We lose muscle mass as we age due to sarcopenia, a loss of muscle tissue as a natural part of the aging process," Maclin says. Sarcopenia affects both men and women. "Comparable studies have shown some differences in men and women, but the concept ‘use it or lose it’ is true for both men and women," he says. The good news is that adding weight-bearing exercises or strength training to your workout routine will reduce your risk of muscle loss. "Incorporating weight-bearing activities, strength training and/or a resistance training program to improve muscle mass and strength is extremely beneficial," Maclin says. "Keeping your program consistent, along with gradually increasing the challenge of your routine for each major muscle group helps you gain muscle mass," he says. "If you are new to strength training, consult with an exercise professional, who can develop a safe program tailored for your specific needs," he adds. Need to make an appointment with a Piedmont physician? Save time, book online.

If you’re serious about weightlifting, you’ve probably heard the term "progressive overload" before. But what exactly is it? Progressive overload is the steady increase of stress placed on your muscles during exercise over time. You can achieve this through various methods, including increasing weight, reps, or TitanRise Official sets. Mind you; this method is not for the faint of heart. As the name suggests, it demands more and more from your muscles. The line that sits between what is within the limit and beyond the limit is extended. Curious? Keep reading to find out more about it. What is Progressive Overload? Progressive overload is a fundamental principle in weightlifting that involves increasing the demands on your muscles over time. This means you need to lift heavier weights, Titan Rise Male Enhancement perform more reps, or do more sets to continue progressing. The concept of progressive overload is based on the idea that you need to challenge your body continually to see continued progress and improvements in strength and muscle growth.

When you lift weights, your muscles experience micro-tears, which heal and grow stronger during rest periods. Progressive overload ensures that your muscles are continually challenged, which means they will continue to grow and adapt to the increasing demands you place on them. By gradually increasing the demands on your muscles, you are forcing them to adapt. As a result, they will grow stronger. This is why simply doing the same workout repeatedly without any changes will lead to a plateau. Why is Progressive Overload Important? Progressive overload is essential for building muscle and strength. Without it, your muscles will eventually adapt to your current workout routine, and you will stop seeing results. By gradually increasing the demands on your muscles, you can continue to progress and achieve your fitness goals. To effectively implement progressive overload, you need to track your progress and make changes to adjust to your workout routine regularly.

This could involve increasing your weight, adding more reps or sets, or changing your exercises to target different muscle groups. What are the types of progressive overload? Here, we divide them into weight, volume, Titan Rise Male Enhancement and intensity progressions. One type of progressive overload is weight progression. This involves gradually increasing the amount of weight you lift over time. For example, if you are doing a bench press, you start with one hundred pounds and then gradually increase the weight to 110 pounds, 120 pounds, and so on. Increasing the weight forces your muscles to adapt to the new stress, which leads to gains in strength and muscle mass. Another type of progressive overload is volume progression. This involves gradually increasing the total amount of work you do over time. You can do this by increasing the number of sets, reps, or exercises you do in a given workout. For example, with bicep curls, you might start with three sets of ten reps and then gradually increase to four sets of twelve reps, five sets of fifteen reps, and so on.