Fitness
One in three Australians has pain. Building muscle can help — and you don't need to leave home to do it
Muscles are getting plenty of positive press lately and for good reason.
Increasingly, we are understanding that lifting weights or doing resistance exercises are not just about getting ripped (though if that’s your driver, all power to you).
By building muscle, we can safeguard against falls into older age, make our bones stronger and less brittle, better control our blood-sugar levels and reduce the risk of a suite of serious diseases.
“It’s really about improving functioning, improving capacity,” physiotherapist Sammy Prowse, who works with the AFL’s Hawthorn Football Club, tells ABC RN’s Life Matters.
“It might be that you’re looking to be able to play with your grandchildren, or you might be a labourer and you’re noticing that you need to have strength in certain positions, or you might be an athlete; it’s about optimising your muscles and the way in which your body performs.”
Building muscles also helps in managing pain, she says.
“We know that 30 per cent of Australians have pain or 16 per cent have lower back pain. So it’s really high … one in three has pain.”
But Prowse says it doesn’t need to be this way: “There is so much that we can do.”
How to build strength
There’s a simple equation to building strength, Prowse says.
“What you really need to be ensuring is that [you’re bearing] load — load is the thing that brings strength.”
There are lots of exercises to help.
For example, squatting can be done at home without any equipment.
“You can do that by bending your knees and ankles, and you really want to think about it as though you’re sitting back into a chair. So you really stick your bum back so that your knees don’t shear forward,” Prowse says.
“That’s a great one. It’s functional. It relates to walking, going up and down stairs, sitting to stand — these are activities we do all the time, and it includes our major muscles of the legs … all of the muscles that we need, essentially, to move around.”
For abdominal exercises, a safe place to start — if you don’t have any upper limb, arm and shoulder injuries — is doing a plank from your knees, Prowse says.
There are many different ways to do this, including holding yourself up on the floor or by putting your hands on your bed, and taking your knees or feet back on the floor, so that your body creates a long line, and holding the position for a few seconds.
You might start with three sets of five repetitions, with a break between sets, and you can gradually increase the reps to 10 or 15, when it feels safe to do that, or increase the seconds you hold for.
“Those are things that you can do around the house that really do make a difference. It’s great if you can access amazing facilities … but you can actually just do this in your own home. And it really does work.”
Elements of Pilates and yoga also have “underlying principles of strength”. Another option is to see a physiotherapist who can tailor a program for you.
If you can commit to the routine, you’ll reap the rewards, Prowse says.
What if my workout is making me sore?
When building strength there is a concept of “safe” pain, which doesn’t include pain from injuries.
Safe pain is pain that, on a scale where 0 is none, ratings up to four out of 10 would be considered normal. This is when your muscles are working and you’re unlikely to be doing any damage, Prowse says.
“That’s a good place to be.”
However, above four out of 10, things get “a bit sketchy”, she says.
Pain at that level should be considered in relation to any injury you might have, your physical condition and your body. When the line between safe and unsafe pain feels blurry, a physiotherapist can help.
Aim to feel ‘good in your body’
Ella Mason, a fitness coach and founder of a strength-based gym in Melbourne’s north, says any exercise that “pushes you out of your normal window of tolerance or comfortability or resilience” is a great way of building strength.
Along the way you’re likely to build confidence, too, they say.
“As we go along with strength training, we start to understand our bodies a bit better. The more autonomous we are in our bodies and how we move them, without someone telling us how to and how not to, we get to understand our individual bodies.”
Mason is a big fan of strength training over a lifetime, rather than in small spurts.
That goes for bodies of any gender, ability, size and age.
“I advocate a lot for all bodies to be able to do movement,” Mason says.
“We have all sorts of people come through the gym [including] older people who are in their 70s and 80s, who are new to strength training [but who can] suddenly lift things that they never have before [or are] regaining really good balance and reflex, which in relation to falls mitigation as we age, is really important.”
For everyone who is strength training, the same ethos should apply.
“It’s really just about feeling good in your body.”
Advice in this article is general only. See a health professional for advice on your individual circumstances.
RN in your inbox
Get more stories that go beyond the news cycle with our weekly newsletter.
Fitness
Diet vs exercise: Which fitness approach is more effective for losing body fat and improving overall health | – The Times of India
Celebrity physiotherapist Jeff Cavaliere has emphasised the vital role of nutrition in achieving a lean, low body fat physique. Speaking on The Peter Attia Drive podcast, the 50-year-old fitness expert explained that reaching just 7 per cent body fat is largely determined by diet rather than exercise. Cavaliere pointed out that while workouts are important for overall health and muscle tone, the true driver of visible abs and fat loss is consistent, disciplined eating. He highlighted that taking “nutritional responsibility” and making mindful food choices throughout the day outweigh the benefits of even the most rigorous exercise routines. Foods like leafy greens, cruciferous vegetables, high-quality protein, and healthy fats are essential for controlling appetite, maintaining energy, and supporting sustainable fat loss.
Why nutrition matters more than exercise for a lean physique
Many people assume that exercise alone is the key to sculpting a well-defined body. Jeff Cavaliere challenges this notion, emphasising that nutrition, rather than workouts, largely determines how lean you appear.“When people admire my abs, the first question they ask is about my exercise routine. The truth is, it’s not the exercise that makes the difference. It’s more about what you choose to eat and staying away from unhealthy foods,” said Cavaliere, founder of Athlean-X and renowned strength and conditioning coach.He explained that while movement is important for overall health, achieving extremely low body fat levels relies heavily on dietary consistency.
What you eat determines your results more than the gym
Cavaliere, who previously served as the New York Mets’ strength and conditioning coach, urges individuals to take full responsibility for their nutrition. He points out that gym workouts, even five times a week, are only one aspect of physical transformation.“It’s what you do during the other 23 hours of the day that truly shapes your physique. Remaining consistent with your diet is far more important than simply hitting the gym,” he said. The emphasis, according to Cavaliere, should be on developing a routine of healthy eating habits and maintaining them without compromise. Nutritional responsibility, he explains, is the cornerstone of fat loss success.
Foods that promote fat loss
Cavaliere recommends specific food groups that can help accelerate fat loss while keeping you satisfied and nourished.
- Leafy greens for fullness and hydration
Leafy greens such as kale, spinach, and collard greens are rich in fibre, vitamins, and minerals. These vegetables not only support hydration but also contribute to prolonged feelings of fullness.Leafy greens contain plant compounds called thylakoids, which have been linked to appetite regulation and reduced snacking, making them ideal for anyone aiming to control calorie intake naturally.
- High-quality protein and healthy fats
Incorporating fish and other high-quality protein sources into your diet is crucial for controlling hunger and maintaining muscle mass. Healthy fats from foods like fish or avocado provide essential nutrients that support metabolism and long-term satiety.
- Cruciferous vegetables for fibre and low calories
Cruciferous vegetables, including broccoli, cauliflower, and cabbage, are low in calories but high in fibre. They help you feel full without consuming excess energy, making them a smart choice for fat-loss meals.
Exercise supports health, BUT diet determines fat loss
While regular exercise is undeniably important for cardiovascular health, muscle strength, and overall fitness, Cavaliere reiterates that it cannot replace the role of nutrition in fat loss. Body composition is largely a reflection of dietary habits rather than workout routines.“Exercise is crucial for health and longevity, but if your goal is single-digit body fat, the primary driver is your nutrition,” he explained.According to Cavaliere, the ultimate lesson is simple: focus on what you consume and remain consistent, and the results will follow naturally.Also Read | 5 early heart failure signs you might be ignoring, including nighttime cough: Here’s how to prevent before it’s too late
ABILENE, Texas — With the holidays just around the corner, many people worry about putting on extra weight as big meals, desserts and family gatherings fill the calendar.
Slow and steady: fitness experts recommend gradual approach to holiday exercise (KTXS/Jesse Smith)
They say the key is moderation in both diet and exercise.
For those aiming to avoid extra holiday pounds, trainers suggest starting workouts slowly.
Slow and steady: fitness experts recommend gradual approach to holiday exercise{ }(KTXS/Jesse Smith)
“It’s a marathon not a sprint, not a quick race,” said trainer and owner of Alpha Aesthetics, Abe Walzer.
Simple exercises such as pushups, squats, sit-ups, and lunges can be incorporated into a regimen at home.
Slow and steady: fitness experts recommend gradual approach to holiday exercise{ }(KTXS/Jesse Smith)
According to Walzer, the focus for beginners should be consistency rather than intensity.
“It takes time, to show results,” the trainer said. “Start slow, stay consistent, and results will follow.”
Sticking to an exercise program is a major commitment. It takes time, dedication, and hard work to reap benefits such as stronger muscles, increased endurance, better balance, and sharper thinking. The last thing you want to do is undermine your efforts.
Relief teams pull out of Western Alaska as storm response shifts to recovery
Freed sex offender allegedly poses as doctor, sexually assaults student at Arizona elementary school: police
#21 Arkansas Cruises Past Jackson State
Chris Bell scores 21, sparks California to 91-67 victory over Sacramento State
Durango family detained by ICE in southwestern Colorado seeks return to Colombia
Florida High School Football Rankings: Top 25 teams – Oct. 21
Cleary's 21 help Le Moyne down Central Connecticut State 69-64 in OT
How old is Bo Nix? What to know about Oregon quarterback ahead of 2024 NFL Draft
99th annual Pony Swim held in Virginia
Video: ‘It Didn’t Have to Happen This Way:’ U.Va. Faculty Call for Review of Police Response to Protests
Sen. John Fetterman accuses Trump of ‘dangerous rhetoric’
Nathan Gill’s sentencing raises fresh questions over European lawmakers’ Kremlin ties
Rare earths: Federal backing and tech advances aim to help the U.S. catch up to China
Missouri attorney general takes new legal aim at mail-order abortion pills over safety concerns
US judge orders end to Trump’s deployment of troops in Washington, DC
-
Business1 week agoDeveloper plans to add a hotel and hundreds of residences to L.A. Live
-
Business5 days agoFire survivors can use this new portal to rebuild faster and save money
-
Southwest1 week agoFury erupts after accused teen sex predator dodges prison; families swarm courthouse demanding judge’s head
-
World1 week agoVideo: Russia’s First A.I. Humanoid Robot Crashes Into the Tech Scene
-
Politics1 week agoMajor Pentagon contractor executive caught in child sex sting operation
-
World4 days agoFrance and Germany support simplification push for digital rules
-
Technology1 week agoAI-powered scams target kids while parents stay silent
-
World7 days ago2% of Russian global oil supply affected following Ukrainian attack