As a bodybuilding legend, a cinematic image and owner of the Pump Club fitness programArnold Schwarzenegger is inundated with a wide range of health topics. But one question the Ultimate Action Hero says he gets asked time and time again concerns whether lean mass can turn into unwanted weight. “Your muscles don’t turn into fat” explained Arnold in a recent Q&A. “But that’s why it seems that way.”
Arnold, who at 79 is fighting a concussion, explained in a recent edition of the Pump Club Newsletter that fans and friends alike have been asking him if his flabby middle, shapeless shoulders and less than chiseled chest are the result of muscle turning to fat. “This is what I tell my friends (if they want my opinion) and what I will tell you,” he said. “You’re not imagining the changes. Your body has gotten softer, probably weaker, and the mirror won’t lie to you. But the story you’re telling yourself about why is wrong in a specific way, and that specific way is where all the good news lies.”
Does muscle turn to fat?
“Muscle and fat are two different types of tissue,” explained the Terminator star. “One does not turn into the other, in either direction, never,” he affirmed. In addition, when people say that their muscle “turned into fat”, the real thing is happening, “but these two separate processes are happening at the same time and you blame one when the culprit is both.”
Arnold notes that the first process is a natural one. As we age, muscle mass decreases if not trained effectively. This is when the second process continues after that, as the adipose tissue moves into the muscle itself and “the thread between the inner fibers, which researchers have associated with weaker and stronger musclesArnold explained.
In other words, the muscles did not turn into fat, but the muscles degenerated, making room for fat to accumulate. “So the mirror tells a compelling story of transformation,” Arnold said before giving us all hope.
What are the causes of age-related muscle loss and how can it be prevented?
“A lot of evidence shows that the process of muscle loss and fat accumulation can be slowed down and redirected,” said the seven-time Mr. Olympia. “With the same habits that built the core muscles in the first place.”
Austrian Oki admits that “Father Time is invincible,” but he encourages us to hold the hand of time. “The more you fight to maintain what you have, the more muscle and strength you can maintain. And even if you start late, your body is ready to respond and get stronger and more muscular.”
Arnold’s 4 Tips for Preventing Muscle Loss as You Age
The talented actor added, “The science of muscle, strength, power and function is clear: you don’t just lose it, you lose it because you don’t use it.” So, to take back control, the Commando star ordered:
- Lifting, two to three times a week: “That’s the main gear, the point,” advised Arnold.
- Add intensity, speed and power: “Move some of your reps with intention.”
- Eat plenty of protein: “On the low end, expert consensus goals are at least 1.2 grams of protein per kilogram of body weight per day. The more active you are, the better to get 1.6 grams of protein per kilogram of body weight. And ultimately, you’re looking at 1.8 to 2.2 g/kg.”
- Move more: “Don’t neglect daily movement. It’s what puts fat back into muscle and helps maintain the nerve-to-fiber connection.”
How often should adults lift weights?
Guidelines for physical activity among adults aged 65 years and older Recommend at least 150 to 300 minutes of moderate to vigorous aerobic exercise or 75 to 150 minutes of vigorous aerobic activity each week. But whatever you do, start now, Schwarzenegger said. “The response to learning declines slightly with age, which is evidence that it starts sooner, not that it stops working. The evidence continues into the nineties,” says the inspiring actor. “The worst time to start was ten years ago. The second worst time is to wait for a cleaner week and put it off until tomorrow, next week or next year.”
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