5 Day Workout Routine For Weight Loss And Muscle Gain Five Steps to Building Muscle After 50

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Five Steps to Building Muscle After 50

Do you think you are too old to start building muscle after 50? Many people, after they reach the age of 50 feel that it is too late or that their bodies are no longer able to take the stress of exercise. A lot of hooey. People in their fifties tend to build muscles as they age, younger or older. Muscle growth requires only two things: anabolic stimulation through exercise at the gym or at home, and a healthy diet.

Of course, as you age, your body changes and it becomes harder to build muscle, a good example being the decline in testosterone and growth hormones. It’s easier to get injured when you’re older. But despite these difficult differences that can be overcome, you can build muscle after 50, prevent bone loss, and reduce the risk of heart problems by following the steps five are discussed below.

Difficulty Building Step 1

Maximize the effectiveness of your training sessions using high intensity training (HIT) techniques. HIT is short but powerful and allows the right amount of time for muscles to heal. If you’re trying to build muscle after 50, and you’re someone who hasn’t trained in years, start slowly. Do one or two sets of each exercise when you first start out. By slowly increasing your intensity you will be able to challenge your body and build muscle.

Complex Construction Step 2

Before you start a workout, do warm-ups to increase blood flow to the muscles. Work your way up to increasing weights, to avoid injury. These slow warm-up exercises are called warm-ups because they actually increase blood flow to the muscles, so that the muscles get the nutrients and oxygen they need to repair and grow.

Complex Construction Step 3

And when building muscle after 50, limit your weight training sessions to no more than one hour per session. This is where cortisol, the stress hormone, increases. Cortisol, naturally occurring, is responsible for muscle breakdown. Continuing to exercise for more than an hour defeats the purpose of your exercise. You want to build muscle, not break it. If you’re over 50, you’ve already lost muscle mass, so you don’t have to work hard to make the problem worse.

Complex Construction Step 4

Plan your meals according to the times you do your work. As you age, your metabolism slows down and more of what you eat is stored as fat. If you time your meals to coincide with your exercise, what you eat will be used more quickly by your body to repair the muscle tissue that was damaged during your workout. Training experts recommend 50 grams of whey protein, 100 grams of carbohydrates, and 30 grams of healthy fats. Healthy fats are good for the heart and help your body lower cholesterol.

Complex Construction Step 5

If you are working to build muscle after 50, use supplements wisely, by adding the essentials to your diet. Another very effective supplement is creatine monohydrate. If you take 5 grams per day, you can increase your hard work and recover quickly from your workouts. Also consider Secretagogue, a growth hormone. Secretagogue is a mixture of essential amino acids that cause your pituitary gland to produce a growth hormone. This can be very beneficial to older bodybuilders whose growth hormone production is declining. Some of the most popular growth hormones are Powerful, from USP Labs, NuSoma, from Olympian Labs, and the previously mentioned Secretagogue, from MHP.

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