strong & lean
Fitness for long-term health
Weight is not the best marker of health…
People from all walks of life start a new exercise and/or diet routine for a variety of reasons, but when you get down to the bottom of it the most common reason we hear is to ‘lose weight’.
Weight-loss refers to a decrease in your overall body weight from muscle, water, and fat losses. Fat-loss refers to weight loss from fat, and it’s a more specific and healthy goal than general weight loss.
Losing weight in the form of fat rather than muscle should be the priority, given how important your fat-to-muscle ratio is to your overall health. Muscle not only keeps you feeling strong and fit, it protects against disease, boosts mortality and can even help prevent rebound weight gain since losing muscle can slow your metabolism.
Why building lean muscle mass matters
Lean muscle mass is the amount of muscle that makes up your body composition. So you could have 2 people who look fairly similar from the outside or weigh the same, however, if you analyzed the muscle mass of both people, one could have a much larger muscle mass and one a lower muscle mass underneath the skin.
Many weight loss programs claim to help you lose weight quickly and easily. However, it’s important to realize that a significant amount of this weight may include water and muscle loss. Losing muscle can be detrimental, as muscle is a crucial component of your overall health.
Benefits of lean muscle include:
The following image shows the cross section of the leg of a sedentary 74 year old. You will see their thigh bone in the centre, surrounded by their quadriceps muscles (thigh muscles) and then the outer layer is fatty tissue. In the bottom picture, you can see that a 70 year old triathlete has in contrast a huge proportion of muscle mass (almost similar to that of the 40 year old in the top picture) and minimal fatty tissue.
Wroblewski et al. Chronic Exercise Preserves Lean Muscle Mass in Masters Athletes. The Physician and Sportsmedicine, 39(3), 172–178.
How do I get stronger and leaner?
Strength Training
Lean muscle mass naturally diminishes with age. Your body fat percentage will increase over time if you don't do anything to replace the lean muscle you lose over time. A strength training program can increase your metabolism, while helping you preserve and enhance your muscle mass at any age.
Looking to get started with strength training?
Nutrition
Paying attention to your nutrition and combining it with exercise is absolutely essential if you’re looking to get lean. It’s important to consume a well-balanced diet that includes healthy carbohydrates and fats.
Not sure how to build a balanced meal?
Do you need our help?
We have various programs and services available to help you on your journey to better health: CLICK HERE FOR OUR PROGRAMS
If you are still not sure about weight training or nutrition, or need someone to help motivate you, contact our team to book a free strategy session with one of our lead fitness coaches. They can review your goals and provide you with the advice and guidance you need to finally achieve success. We have programs for beginners who need help getting started as well as for more seasoned exercisers who want to push themselves further.
To book your complimentary call, click the link below to get expert advice over the phone. The call is free of charge, and, of course, there is no obligation to book a strategy session after the call. We leave that decision 100% up to you. And suppose we are not the right option for you. In that case, we'll be sure to direct you to the correct resources for your specific set of circumstances.
“Here Are 4 People We’ve Helped Recently”
Please enjoy watching these case-studies of other people just like you who came to see the Fitness team at Bellefleur Fitness:
I’ve been training with Meghan for over a 1 year now.
Wow! What a difference it’s made in my life.
There are not many people that I’d get up for at 6:15am to exercise with but she makes it so fun and is very supportive and encouraging.
I remember crying in the car before I walked in the first day. I had lost my confidence and thought I was physically too far gone to be able to get fit again.
Meghan caught me… and this week I lifted several personal bests! Who would have thought I’d be bench pressing in my 50’s - and loving it!
If you are unsure, give her a call. If you are scared, give her a call. If it’s time to do something for yourself, give her a call.
Cathy Priestman
Bellefleur Fitness is just what I needed to get stronger and have more endurance. It started out as a New Year’s resolution and am now 6 months in and still going strong! The staff is encouraging, knowledgeable and motivating and the exercises are tailored to my specific needs! Best thing I could have done for myself, I highly recommend!
Diane Gratoon
Instructors are motivating, experienced and fun! I like the number of creative programs offered, that I can move at my own pace, and can ask questions or for assistance at any time. Mostly, am excited at seeing results in increased endurance, body strength & mobility and feeling great!
Catherine Harvey
Today I completed my 75th workout and I wanted to take the time to express my gratitude to Meghan and her incredible team at Bellefleur Fitness! I'm beyond grateful for the expertise, support, and encouragement I've received, especially from you Meghan, throughout this journey. Your guidance has not only helped me reach my 75th workout milestone but also enabled me to reduce my high blood pressure medication by over half! Your unique approach to accountability without being pushy has been a game-changer for me. I appreciate how you've helped me focus on my overall well-being, and I love the creative theme weeks that keep my workouts engaging and fun! Thank you for creating a supportive community that feels like family. I'm so appreciative of your dedication and passion that help me and others achieve their fitness goals. Please keep inspiring and motivating me to reach new heights!"
Helene Marinier
