Los Angeles, CA – To age gracefully and maintain vitality, it is crucial to prioritize strength training and muscle-building exercises, according to renowned celebrity nutritionist and certified personal trainer JJ Virgin. Virgin emphasizes the importance of simulating daily activities in the gym to improve functionality and build muscle strength suited for real-life movements. By incorporating exercises like squats, bent-over deadlifts, and weighted step-ups, individuals can enhance their physical capabilities and prepare their bodies for everyday tasks like lifting heavy objects or climbing stairs.
In a recent episode of “The mindbodygreen Podcast,” Virgin highlighted the significance of engaging fast-twitch muscles in workouts to promote explosive movements and overall strength. By incorporating activities such as jump training, sprints, high-intensity interval training, and agility exercises, individuals can improve their ability to perform activities like biking, chasing after pets, or playing with grandchildren in the future.
Furthermore, Virgin emphasizes the importance of prioritizing protein intake to support muscle growth and maintenance. While the recommended dietary allowance for protein is 0.8 grams per kilogram of body weight, Virgin suggests consuming 30 grams of protein with each meal to optimize muscle-building benefits. She recommends sources like grass-fed beef, wild salmon, and chicken breast for protein intake, with specific guidelines for individuals following plant-based diets to consume 40 grams of protein per meal.
As individuals approach perimenopause or menopause, maintaining muscle mass becomes even more critical due to natural declines in strength and muscle mass. Virgin encourages a proactive approach to building skeletal muscle, likening it to investing in a retirement account for future physical well-being. By focusing on strength training, engaging fast-twitch muscles, and prioritizing protein intake, individuals can enhance their physical abilities and age powerfully.
In conclusion, Virgin underscores the importance of making choices that support long-term health and vitality, emphasizing the benefits of strength training, muscle-building exercises, and protein-rich diets in promoting overall well-being and functionality. By incorporating these principles into their fitness routines, individuals can age gracefully and maintain strength and mobility as they grow older.