03/10/2026
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Here is how to prevent sarcopenia backed by science:
1. LIFT WEIGHTS -
- 2-3x per week, focus on compound moves: squats, deadlifts, presses, rows, push-ups
- Progressive overload — you must lift heavier over time
- Upper + lower body, don't skip legs
2. EAT ENOUGH PROTEIN
Muscle can't grow without material.
- Target: 1.2g - 1.6g protein per kg bodyweight per day (for 70kg person = 85-110g)
- Spread it: 25-35g per meal
- Good sources: eggs, chicken, fish, tempeh, tofu, whey
- For you in Malaysia: 3 eggs breakfast + ayam + ikan + tempeh is perfect
3. DON'T JUST DO CARDIO
Long jogging alone makes sarcopenia WORSE if you don't lift. Combine:
Kickboxing / cardio + Weight Training = best combo.
4. Vitamin D + Sleep
- Vitamin D low = muscle weak. Get morning sun 15 mins in Sungkai, or check level
- Sleep 7-8 hours — muscle repairs at night
Lift Heavy + Eat Protein + Sleep = No Sarcopenia
