#Muscle Maintenance

[familythings]

How to Slow Down Muscle Loss while Ageing

Research shows that after age 25, people experience a permanent loss of muscle tone of about 3-5 percent every decade. This decline can be concerning, especially as we age. However, this process can be slowed down and even reversed through proper nutrition and regular physical activity. Understanding Muscle Loss Muscle loss is a natural part of aging. As we get older, our bodies become less…

[kiserspeaks]

Power and Grace: Unveiling Adolescent Muscle Development in High-Performance Gymnasts

Introduction: The Dynamic Intersection of Adolescence and Gymnastics

Adolescence marks a pivotal phase in the journey of high-performance athletes, particularly in the intricate realm of gymnastics. This blog delves into the nuanced landscape of muscle development among male and female gymnasts during their adolescent years, uncovering the interplay of growth, strength, and grace.

1. The Marvel of Puberty: Catalyst for Growth

Hormonal Changes: Puberty heralds a cascade of hormonal changes, influencing muscle development. Both male and female gymnasts experience increased production of testosterone and estrogen, contributing to muscle growth and maturation.

Impact on Body Composition: As gymnasts navigate puberty, shifts in body composition occur. Lean muscle mass becomes more pronounced, laying the foundation for the strength and flexibility demanded by the sport.

2. The Gymnast's Physique: A Unique Fusion

Lean and Defined Musculature: Gymnasts epitomize a unique physique characterized by lean, defined musculature. The demands of the sport necessitate a delicate balance between strength and agility, sculpting a body that seamlessly blends power and grace.

Specialized Training Regimens: Adolescent gymnasts undergo specialized training regimens tailored to their evolving physical capabilities. These routines focus on enhancing strength, flexibility, and skill mastery to accommodate the demands of their respective disciplines.

3. The Role of Nutrition: Fueling Growth and Performance

Caloric Needs: Adolescents engaged in high-performance gymnastics face elevated caloric needs to support growth spurts and the energy demands of rigorous training. Proper nutrition becomes a cornerstone in optimizing muscle development and overall performance.

Balancing Nutrients: Ensuring an adequate balance of macronutrients—protein, carbohydrates, and fats—becomes paramount. Protein, in particular, plays a central role in muscle repair and development, supporting the gymnast's journey toward excellence.

4. Gender-Specific Considerations

Male Gymnasts: Embracing Upper Body Strength: Puberty often brings an increase in upper body strength for male gymnasts. Training protocols focus on harnessing this strength while maintaining the agility required for intricate routines.

Female Gymnasts: Navigating Changes with Precision: Female gymnasts navigate unique challenges, including shifts in flexibility and center of gravity. Targeted training addresses these changes, ensuring a seamless transition without compromising performance.

Conclusion: Nurturing Growth, Building Champions

In the realm of high-performance gymnastics, adolescence emerges as a transformative period for muscle development. The delicate dance between hormonal changes, specialized training, and meticulous nutrition shapes gymnasts into powerful, agile athletes. As these young performers navigate the intricate routines of their sport, the fusion of strength and grace becomes a testament to their commitment, dedication, and the extraordinary journey of adolescent muscle development in the pursuit of gymnastic excellence.

[abby-howard]

You deadlift? What's your PB?

My current max is 250 pounds! Gotta catch up to Tony, he's at 300 now 😤

Also someone else asked about how deadlifting doesn't kill my back, and the answer is that weightlifting with proper form is good for back pain >:]

Strengthening your stabilizer muscles is so good for your bones and posture! It doesn't mean accidents don't happen, as we will all decay in time, but it definitely helps me draw all day and night without crumbling into dust 👌

[gurlgallade]

Redraw comparison!

[sandssservices]

1962 Oldsmobile Ninety-Eight 2dr convertible is a timeless classic that exudes elegance and luxury. Its automatic transmission and powerful 384 Skyrocket engine make for smooth driving and easy riding car. With its original interior, this car really does take you back in time. Perfect for long road trips or a night out on the town, no matter what the occasion this car will make you want to drive. For more info call 903-340-2198

[a-muscle-the-size-of-your-fist]

ROSTER UPDATE POLL! PLEASE CHOOSE AT LEAST 5!

[lokh]

a while ago i asked how ur supposed to decide what level of hrt dosage is right for u when ur nb and the consensus appeared to be Vibes. i had assumed that this was entirely a mental and or emotional thing. i was wrong

[techdriveplay]

Classic Cars That Still Turn Heads

In a world dominated by cutting-edge technology and futuristic designs, there remains a special place in our hearts for classic cars that still turn heads. These timeless vehicles, with their elegant lines, iconic styling, and storied histories, continue to captivate car enthusiasts and casual observers alike. From the roar of a vintage engine to the sleek curves of a bygone era, classic cars…

[shouldersshrug]

if i see one more art post of Sebastian with a six pack i will actually cry

[alskylark]

Remember when I was doing exercise and shit? Yeah well Christmas came and I was like ah well you know its the holidays and stuff, I ate like a pig and felt bad for months whilst doing nothing simultaneously lol)

Since @skyvixie recently started doing some exercise as well I decided to get back into it!

Idk if this is the “outest of shape” if ever been but it prolly gets close lol

So anyways, I’m starting from today! I’ll try to make a pic after every exercise (at least three a week minus vacations) so if I don’t post anything you’ll know I failed miserably uvu

[fraye-complex]

Heating pad died

Again

[uwudonoodle]

Adding a video because seeing it helps me.

My ankle journey

I am sharing this with all you good people on the dash because I am so fucking mad it took so long for me to learn it and if I can spare one (1) person the agony it will be worth it.

So for like...oh, 8 or 9 months, I've been struggling with pain/inflammation/tendinitis in my left Achilles tendon. I don't know what caused it. It just started up (welcome to middle age, this shit happens). It wasn't severe enough to be debilitating, but it was annoying and limiting. It was also intermittent, in that some days it would be very painful and other days hardly at all. The kind of shoe I was wearing affected it a lot.

Now, I have bone spurs on both heels (it's just a thing that happens as you get older sometimes). I'm also aware that heel pain is usually the result of tight calf muscles that pull and irritate the tendon. I tried stretching that calf muscle. You know the stretch, this bitch right here:

I did it all the time. I also iced the ankle after walking for awhile, hoping to avoid inflammation. Results were...unsatisfying.

I went to:

A chiropractor

A podiatrist

A physical therapist

A bodywork coach

They all gave me some variation on the "strengthen your calf muscle, stretch your calf muscle" advice. I continued doing this without results.

I was getting frustrated, and a little afraid that this was just my life now. Finally, I thought...maybe some targeted massage might help. I asked for rec on a local FB site and was pointed to a woman who specializes in therapeutic massage including cupping, etc.

I went to her a week ago.

She spent over half our first session working on my left lower leg. Within about 10 minutes of making my eyes water, she uttered the sentence I did not know I had been waiting to hear:

"Oh, it's your soleus."

Excuse me, what?

"It's your soleus that's the culprit. It's all tied up and stiff." She started digging into it and I felt literal sparks run up my leg as she released adhesions and got the muscle moving a little. When she finally put the leg down, it felt like it was on fire with all the blood rushing into it.

She said, "You'll need to stretch your soleus. It'll clear up, but it'll take a bit of time - tendons take ages to heal."

But I HAVE been stretching.

"No, you haven't. The usual straight-leg calf stretch only stretches the gastrocnemius, that's the big belly muscle in your calf. That's not your problem. That stretch doesn't stretch the soleus. Don't worry, I'll show you how to stretch it."

My mind is spinning.

So here are the muscles in question:

The gastroc (as the pros call it) just attaches down the back but the soleus runs underneath it from the knee around the side to the heel. The lower part above the ankle is where it typically gets tight and forms adhesions.

To stretch it, you do the same calf thing where you put your foot back and press your heel to the ground, but you have to do it with your KNEE BENT:

The bent knee keeps the gastroc from engaging. It's one of those selfish muscles (like traps) - if you give it an inch, it'll just take over and prevent other muscles from working or stretching. There are other ways to stretch the soleus but this is the easiest and you can literally do it anywhere. I've been doing it while standing and waiting for things (the elevator to come, the toast to toast). You just put the heel back and bend the knee. It's kind of like curtseying.

The minute I did this stretch, I could FEEL where it was pulling on my tendon. I knew that THIS had been the problem.

The massage therapist also told me to stop icing my heel. She said icing is for an acute injury, but a more chronic aggravation needs heat, to increase blood flow for healing. She recommended elevation with heat every day (I've been doing it in bed during "phone before bed" time).

I have been doing the soleus stretch at least half a dozen times a day for almost a week, and the ankle is at least 70% better. It is still a little tight and tender, but the improvement is significant. I think a few more weeks will have it feeling normal.

I am...blown away by this. This massage therapist was able to pinpoint an issue in only a few minutes that eluded all the other professionals I saw. I can't wait to go back to her and have her solve all my other problems, tbh.

[myonlinetools]

Calorie Calculator: Calculate Your Daily Caloric Needs

A calorie calculator is a powerful tool designed to help individuals estimate the number of calories they need to consume each day to achieve specific health and fitness goals. Whether you aim to lose weight, maintain your current weight, or gain muscle mass, understanding your daily caloric needs is essential for crafting an effective dietary plan.

This tool calculates your caloric requirements based on several key factors, including your age, gender, height, weight, and activity level. By providing these inputs, the calorie calculator can estimate how many calories your body burns in a day, also known as your Total Daily Energy Expenditure (TDEE).

How Does a Calorie Calculator Work?

The calorie calculator relies on scientifically proven formulas to determine your Basal Metabolic Rate (BMR) and TDEE. Below, we explain these essential terms:

Basal Metabolic Rate (BMR): This is the number of calories your body needs to perform basic functions such as breathing, circulating blood, and regulating body temperature while at rest.

Total Daily Energy Expenditure (TDEE): This is the total number of calories you burn in a day, accounting for your BMR as well as calories burned through physical activity.

The most commonly used formulas for calculating BMR include:

Harris-Benedict Equation

Mifflin-St Jeor Equation (considered more accurate)

Mifflin-St Jeor Equation for BMR Calculation:

For Men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5

For Women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161

Once your BMR is calculated, it is multiplied by an activity factor to determine your TDEE:

Sedentary (little or no exercise): BMR × 1.2

Lightly active (light exercise/sports 1–3 days a week): BMR × 1.375

Moderately active (moderate exercise/sports 3–5 days a week): BMR × 1.55

Very active (hard exercise/sports 6–7 days a week): BMR × 1.725

Extra active (very hard exercise/physical job): BMR × 1.9

Why Use a Calorie Calculator?

1. Weight Loss

To lose weight, you need to create a calorie deficit, which means consuming fewer calories than your body burns. The calorie calculator helps determine how many calories you should consume daily to achieve a safe and sustainable weight loss, typically 0.5 to 1 kilogram per week.

2. Weight Maintenance

If you are happy with your current weight, the calorie calculator can estimate how many calories you should eat to maintain your weight. This is useful for individuals who want to prevent weight gain while enjoying a balanced lifestyle.

3. Weight Gain and Muscle Building

For those aiming to build muscle or gain weight, the calorie calculator can guide you on how many calories to consume in excess of your TDEE. By combining a caloric surplus with strength training, you can promote healthy muscle growth.

Factors That Affect Caloric Needs

Several factors influence your daily caloric requirements. Understanding these variables can help fine-tune your results for greater accuracy:

Age: Caloric needs generally decrease with age due to a decline in metabolic rate and muscle mass.

Gender: Men typically have higher caloric needs than women because they tend to have more lean muscle mass.

Height and Weight: Taller and heavier individuals burn more calories than shorter, lighter individuals.

Activity Level: The more physically active you are, the more calories your body burns.

Tips for Using a Calorie Calculator Effectively

To get the most accurate results from a calorie calculator, follow these tips:

Provide Accurate Inputs: Use precise measurements for your height, weight, and age.

Be Honest About Activity Level: Choose the activity factor that best matches your lifestyle. Overestimating your activity level can lead to incorrect calorie recommendations.

Track Your Progress: Use the calorie calculator as a guide, but track your progress regularly. Adjust your caloric intake based on changes in weight and fitness goals.

Frequently Asked Questions (FAQs)

1. How Accurate Are Calorie Calculators?

While calorie calculators provide a reliable estimate, they are not 100% accurate due to individual differences in metabolism, genetics, and other factors. Use them as a starting point and adjust based on your results.

2. How Many Calories Should I Eat to Lose Weight?

To lose weight, aim for a calorie deficit of 500 to 1,000 calories per day, which can lead to a weight loss of about 0.5 to 1 kilogram per week.

3. Can I Use a Calorie Calculator for Muscle Gain?

Yes! To build muscle, you’ll need to consume more calories than your body burns, along with a high-protein diet and strength training.

4. How Often Should I Recalculate My Caloric Needs?

Recalculate your caloric needs whenever you experience significant changes in weight, activity level, or fitness goals.

Conclusion: Take Control of Your Health with a Calorie Calculator

A calorie calculator is a valuable tool for anyone looking to manage their weight, improve their fitness, or maintain a healthy lifestyle. By understanding your daily caloric needs and making informed dietary choices, you can take control of your health and work toward your desired goals with confidence.

Start using a calorie calculator today to unlock the key to a healthier, more balanced life!

[mehmetyildizmelbourne-blog]

Does Fasted Cardio Work?

Why Fasted Workouts Works for Some and Not Others This is a quick intro to a comprehensive article I wrote on Medium. I link it here if you want to explore details and nuances. #1 Fat Loss Tip: Why Fasted Cardio Works for Some But Not Others — How to Make It Work for You Did you know fasted cardio could be your secret weapon to losing visceral fat, gaining lean muscle, and gaining mental…

[bird-goofle]

The thing about deciding the correct response to any inconvenience is to threaten to bite the thing causing it is that it has a tendency to backfire spectacularly when the thing you’re threatening to bite is a person

In other news I’m realizing that post-5pm winter thoughts are even less trustworthy when you’re slightly intoxicated

[pierre-ford-seattle]

The Importance of Brake Maintenance for Your Ford’s Longevity

Regular brake maintenance is essential to keep your brakes working effectively so you can drive safely. As your Ford dealer, we want to tell you some of the signs you have a brake problem and need to visit us ASAP so we can fix it.