It is possible to build or regain muscles after the age of 50 although a person’s muscle mass declines with age. The level of testosterone in men at the age of 40 starts to decrease and therefore they’ll need a boost to be able to build muscles. However becoming fit after 50 is not impossible. Here are some tips on building muscles:
Increase Your Protein Intake
Apart from foods rich in protein, there are supplements that have proteins and can make bodybuilding over the age of 50 a lot easier. Ensure that your meal has protein before and after a workout. The daily protein intake required is one gram of protein of the general body weight.
Alternatively, you can take 30-40 grams of protein in every meal. Out of the 30 grams of protein you have consumed, 90% will be digested and absorbed into the body for muscle growth. The common sources of proteins for the diet include; meat, dairy, soybeans, nuts, legumes, eggs, etc. Proteins contain amino acids which are the building blocks for muscle growth.
Eat Healthy Fats
You need healthy fats in your diet to build muscles. Some of the healthy fats are; olive oil, nuts, eggs, avocado, etc. Natural fats are equally important for your hormone and other body systems to function well.
Your diet should have above 15% of fats. Omega-3 is a magic fat that is essential for bodybuilding, it has lower cholesterol and maintains blood pressure. Foods rich in Omega-3 are; fish, nuts, and canola oil.
Do Safe Exercises
When you’re over 50 your body will probably not have much strength and endurance compared to your younger days. Try to do exercises that will not strain your legs, back, and shoulders. Your trainer should help you modify the regular exercises to make them safe and effective in building muscles. Some of the compound exercises are deadlifts, squats, overhead press, and bench press.
Your body will have strength for fewer sets of medium-intensity exercises. Target the specific group of muscles you want to increase and slowly incorporate cardio into your routine. Shift to lower weights if your body can’t take much weight. Avoid using machines at the gym, it is recommended to only use free weights.
Get Enough Rest
The capacity to recover when you get injured working out is less. This is because your tendons and ligaments are not where they used to be. Injuries will take longer to heal and for you to bounce back to where you were. Your body requires all the rest it can get for the muscles to recover from a workout.
Train for 30 minutes at least 3-4 days a week, then take a break for the other days. If you are doing high-intensity exercise your body will need 48-72 hours to recover fully. It is always said if you can’t take a break your body will find a way to do it for you, don’t wait for that time. A high-intensity training should not be done more than twice a week. Remember to get enough sleep of 7-8 hours in a day, it is good for muscle healing.…