Building Muscle Mass After 40
Getting older in age has many advantages. We’re mature, the little nuisances in life are far less important. We’re focused, our goals are realistic and we know how to reach them. We’re wiser, we understand the world we’re living in. While these statements are true, there are disadvantages also. As we slide into our 40’s, it’s harder to lose weight and it seems as if our muscles have disappeared.
As we age, our muscle mass deteriorates. Most people start to see changes in their 40’s. Studies have shown that muscle mass decreases by approximately 50% between the ages of 20 to 90. Muscle loss is a natural process, but there are changes you can make to slow this process and build muscle.
Being active. A sedentary lifestyle accelerates muscle loss, so we need to get moving. Running, walking, skating, dancing, or just moving around, tones the body. Body flab is your body’s warning that you’re not active enough.
Slow metabolism. As we age, our ability to burn calories decreases. Our slowing metabolism, or basal metabolic rate, causes muscle loss and increased fat. Although we’re eating the same as we did in our 20’s and 30’s, we’re not burning the calories at the same rate. The more muscle mass you have, the higher your metabolism (basal metabolic rate) will be, this is why it is recommended that you try testogen in order to maintain your muscle mass with your age. In other words, build muscle to lose weight. Simple right? Decrease your calorie intake and stay active to increase your metabolism. Start slow, work on reducing 500 calories a week. This will give you a weight loss of 1 pound a week. Over time this will decrease body fat and increase your metabolism.
Diet. What we eat can add calories and assist in body flab. You only have so many calories to eat per day. Get the right calories from your food. Fruits, veggies, and fiber should be the bulk of your diet. Get the rest of your calories from protein. Protein builds muscle, muscle burns calories. Good choices of proteins are fish, poultry, egg whites, and low-fat milk.
Water, water, water. I can’t speak enough about water. The body needs it. We can’t get into shape or build muscle without it. We must train ourselves to drink 6 to 8, eight oz. glasses of water per day. Water flushes impurities out of our bodies. It aids in weight loss by maintaining a healthy digestive tract.
Resistance training. Some people, especially women, fear building muscle. They tend to believe that if they work with weights, they will get bulky. Not true, women do not possess the needed testosterone to gain that much muscle. That’s a lot of weight lifting. First, visit your doctor and inform him or her of your plans to work out with weights. If given the o.k., start your resistance training slow. Two to five-pound weights are a good start. Work into a low-intensity program and advance from there. Your body will tell you when it’s enough. Listen to your body. Remember, you must allow your body healing time. During this time you actually build muscle. Never work on the same muscles two days in a row. Alternate muscle workouts. Try upper body on Mondays and Thursdays, and lower body on Tuesdays and Fridays.
Improving muscle mass at 40 can be done. Establish a routine and stick with it. It takes time but in 2 to 3 months you’ll see improvements. Stay healthy.