As we age, we start seeing a lot of unwanted changes in our appearance. This includes weight gain and the loss of muscle mass. The decline in testosterone levels that takes place after men turn forty is the primary cause of losing muscle mass. This low testosterone also makes it harder to build new muscle compared to how easy it might have been in your younger days.
How To Build Muscle After 40 Full Report:
While these age-related changes are natural and happen to almost everyone, most of us want to avoid them in whatever way we can. So how can we do that? There are several ways that men can build muscle after turning forty. The main way to build muscle while getting older is to make significant changes in your lifestyle, including your workout habits and diet. The following are six changes you'll need to make to your daily routine if you're looking to gain muscle after hitting the big 4-0.
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Over 40 Weight Training Routine
This might seem like an obvious way to build muscle, but it's not that simple. If you want to build muscle after turning forty, you need to practice weightlifting in a specific way. Your first thought may be to enter the gym and lift the heaviest weight you can, but that's going to hurt you in the long run. You need to remember that your body isn't what it used to be (I know you're trying to ignore that fact, but don't.). As an older man, lifting the maximum weight you can lift is dangerous and not practical. Your joints and muscles are not as strong as they once were and can be damaged easily. You can put unnecessary strain on your back, knees, neck and shoulders. Damaging these key areas will leave you unable to practice weightlifting at all, ruining the possibility of building any muscle.
According to experts, the best way to start weightlifting after forty is to start light. Rather than lifting heavy for few reps, lift light for many reps. Once you feel comfortable doing as many reps as you can at the lightest weight, you can move on to the next one. This is a safe and effective way for older men to start building muscle. To get you started, we’ve included a simple weight training program for men over forty:
- Warm Up: 5 Minutes – Rower, Skipping or Cross-trainer
- Legs: 3 sets of 10-12 squats with barbell or dumbbells
- Back: 3 sets of 10-12 rows with barbells or dumbbells
- Chest: 3 sets of 10-12 dumbbell chest presses
- Shoulders: 3 sets of 10-12 dumbbell shoulder presses
- Finish: 2 sets of 12 dumbbell dead-lifts
- Cool-down: 5 minutes on treadmill
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Stretching is good for building muscle because stretching is vital for any and all forms of exercise. Stretching prepares your muscles for lifting weights and other forms of exercise. It is especially important for older individuals whose muscles are often sore and achy.
If you find that you often wake up with tight or sore muscles, you will want to incorporate some moderate stretching into your daily routine. This may include your hamstrings, quadriceps, gluteals, or any other areas that are giving you a problem. You don't need to spend a lot of time stretching; you can start out very simple. A recent study showed that men aged 65 to 97 who stretched for just 60 seconds daily were stronger and more flexible. So it is recommended that you stretch any tight or sore muscles you have for just 60 seconds a day. That's easy enough, right?
An important part of staying in shape is staying active. This is especially important as you get older. As we age, our muscles begin to atrophy and in order to build them back up, we need to put them to use. This is why, if you are looking to build muscle, you need to incorporate cardio into your routine.
When we say that you need to incorporate cardio into your routine, we don't mean running for hours on a treadmill. We just mean to keep active throughout the day. Do things that keep you on your feet a little bit and keep you moving. Keeping your body active helps you build muscle because it keeps you healthier and help you stay in good shape. Cardio and staying active will also help you to burn off the fat that many men acquire around their midsections as they age.
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Rest is SO IMPORTANT
In order to gain muscle and improve your physical fitness, you need to get appropriate rest. There's no way to do anything we've discussed so far if your body is exhausted. It's important for anyone, at any age, to get enough sleep and let their body recuperate from their daily activities. This means you need to make sleep a priority, no matter how much energy you may feel like you have! Older individuals typically need a little more rest than younger people, so make sure that you are adhering to a healthy sleeping schedule that makes sense for your age.
Resting isn't only about sleeping. Resting also includes just relaxing in general. You may be dead-set about improving your fitness and building muscle, but don't push yourself too hard. It's important to recognize when you are pushing your body too far, and to take the time to relax. Too much exercising can cause wear-and-tear to your joints and muscles that cannot be repaired.
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Your diet is essential to building muscle after 40, especially after you hit forty. Your body is very different than when you were young – you can't eat five Big Macs and not gain weight anymore. After you hit forty, you'll notice that you start putting on weight and losing your muscle mass. In order to combat this, you need to start following a healthy diet. The goal is to reduce fat production and increase muscle gain.
For men over forty, a diet rich in healthy fats is ideal for building muscle. Healthy fats include foods like almonds, olive oil, fish oil, peanut butter and avocados. It is also recommended to eat a lot of protein. This doesn't mean you have to chug protein shakes all day. Good sources of protein include egg whites, skinless chicken breast, lean ground beef, wild salmon, turkey bacon and cottage cheese. The final part of a healthy muscle-building diet is carbohydrates like oatmeal, fruit, vegetables, brown rice and whole wheat bread.
The final thing that can help you build muscle after turning forty is the use of dietary supplements. There are more and more supplements on the market that promise to boost testosterone levels. Since declining testosterone is one of the primary reasons for muscle loss, increasing it will help you to build new muscle.
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In addition to building muscle, testosterone supplements can help you burn fat, improve your sexual stamina and increase your energy. While these supplements aren't for everyone, they have helped many men build muscle and improve their overall fitness after turning forty.
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