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Building Muscle After 40s




There is one thing which set apart bodybuilding among a wide range of sports- the possibility to begin it at any stage of your life. Whether you are a youth or an adult in his 40 years weight training will bring you just benefits. It is true that practicing resistance training in your 20s will definitely facilitate your efforts in the future to pack on some muscle mass. But even in contrary cases, it is possible for you to make great improvements in your fitness level, change the way you feel and improve your appearance.

Aside from effects on the way you look, bodybuilding has a lot of advantages for your health. Once we age, the metabolism begins to slow down and bones become weaker. So, with weight training, you can keep at a high-level metabolism rate and strengthen the bones. A good metabolism means that body store less fat and in the result, you have no problem with extra weight.

Related Post: Bodybuilding Metabolism

Starting in your late 30’s you begin to lose muscle tissue. It happens naturally, and if you do nothing you wake one day with feeling fat and unattractive. A good exercise program based on lifting prevent your form muscle loss and help you pack on some muscle mass. Expect a slower muscle building rate as the body has not the ability it has once.

Must Read: Principles To Consider When Selecting Exercises For Your Workout

Getting older brings with it a sharp decline in human growth hormone, which is responsible for protein synthesis and fat breakdown. Once these processes slow off, you begin to gain fat, especially on your waist, and despite your diet efforts, you can’t manage to keep it under control.

Taking the above considerations in calcul, it makes absolute sense to begin your weight training in your not only late 40s but also 50s or 60s. Exercises program for this age comes blended with a series of conditions that you have to meet in order to experience optimal results from your training.

Keep A Close Eye On Your Diet


Once you get older you have to revise your diet completely. If you aim to gain lean muscle mass than this become a MUST. Avoid saturated fats at all, and eat unsaturated from healthy foods. You need protein to build muscle mass, so keep it at 1 gr for each pound of body weight. If you are about to take protein powders, then do it carefully as too much of it can damage your kidney.

It is very important to keep your carbohydrate intake at the right level. Too less of it will make you feel exhausted and lack of energy for completing your workouts. Putting quality nutrients in your body is fundamental. The amount of food you eat is essential, and it has to be higher when you work out.

If you are a newbie in the gym then you may think that keeping your calorie level low will help you to avoid gaining fat. During the time you have been out of the gym this statement was true, but once begin training metabolism rate increases and you are able to process a high-calorie intake. You need more food to feed your muscle and also have enough energy for lifting weights.

Must Read: How Many Calories A Day To Eat To Build Muscle?

Diet affects your testosterone level too. There are many foods able to improve your testosterone level naturally and by which causing your muscle to grow faster. Keep alcohol drinks under tight control as, aside from lowering your estrogen level, they are packed full of empty calories causing you to gain fat. Continue to enjoy your life, but stick to moderation.

Train 3 Times a Week With No Exception

Train 3 Times a Week with no Exception

In your 40s being perseveration and ambition are essential. Plan a workout schedule and set in the stone. There are no excuses for missing a workout. Your workouts have not been longer than 40 minutes and no often than three times a week.

Must Read: How to Set up Your Own Bodybuilding Training Program

Muscle grow while your rest, and not when you train. Since you are not young, for your body these rest windows are tremendously important. Being back in the gym before you are fully recovered is going to impede significant muscle gains and put you at risk to get injured.

Include in your workout program compound exercises as they are more productive than isolation ones. Squats, bench presses, push ups, pull ups involves in work the largest group of muscles while isolation movements focus on small ones.

Begin Slowly, but don’t Train as You Were Old

Begin Slowly, but don’t Train as you were Old

It is important to bring your body slowly into a new lifestyle. Allow it time to accommodate to a new stress you put on it, especially you never was an active individual. But it is not the case to stick an easy workout having as main argument your age. After the initiation time end up, lift the weight as you did when you were young.

Ripped and jacket look is a result of hard training, but if you do it like an old individual you will never manage to reach that point. Lifting weights should change while the time pass, it just has to be improved.

Stretch, Stretch, And Once Time Stretch

Stretch, stretch and once Time Stretch

When you are young stretching comes as a recommendation to follow, but it doubles its importance while you age. Injuries are more frequent at this stage, thus making sure you have completely warmed up your ligaments is a priority. Shoulders and elbows are the most sensitive zones which can fail easily if are not fully warmed up.

Must Read: The Benefits of Warm Up Exercises Before Workout

Allow at least 15 minutes for stretching before each workout, and another 15 minutes after completing the training. Young individuals may not need it, but adult people have to perform for releasing the muscle tension.

Take A Coach

Take a Coach

Especially available if starting building muscle for the first time. Those who for some reasons made and they are back in the gym are easier to continue their training while newbies on their 40s need assistance. The degree of exercise efficiency directly depends on the way of execution. Performing movements properly leads not only too noticeable results in muscle mass but also prevent you from any injuries.

Read More: How Effective are Glutamine Supplements for Building Muscle

You may do some research and choose the best exercise for you to build muscle mass. However, a personal trainer is more indicated to give you insights about which exercises fit you more based on your specific needs and athletic level. Insist to have a personal trainer at least for your first few sessions, after which you can continue by yourself.

Aging should not be an obstacle but are challenging. Defies it go on with your workouts. There are a set of rules that make your attempt easier and propels you toward noticeable results: eat right, train for 3 times a week for no more than 40 minutes, rest enough and prepare your body for lifting weights each time you go in the gym.

It is never too late to begin to reshape your body. Be stubborn enough and if you mix it with perseverance and ambition then there are no limitations for you. Stay young, stay healthy!

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Building muscle mass is what I like to talk about. If your aim is to build a solid body, then my posts would be very beneficial to you. I always want to know your opinion, so don't hesitate to drop a line below or contact me.

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