How Many Grams Of Protein For A 3 Year Old Five Steps to Building Muscle After 50

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Five Steps to Building Muscle After 50

Think you’re too old to start building muscle after 50? Many people, once they reach the age of 50, think it’s too late, or that their bodies can’t handle the strain of exercise. That’s a lot of hoo. People in their fifties build muscle just like those of any age, younger or older. Muscle growth requires only two things: anabolic stimulation through exercise at the gym or at home, and eating nutritious foods.

Of course, as you age, your body undergoes changes that could make it harder to build muscle, a reduction in testosterone and growth hormones being a good example. Injury is more easily done as you get older as well. But despite these difficult differences that can be overcome, you can easily build muscle after 50, prevent bone loss and minimize the chances of cardiovascular problems by following the five steps discussed below.

Muscle Building Step 1

Maximize the effectiveness of your training sessions by using high intensity training (HIT) techniques. HIT is short but intense, and allows adequate time for the muscles to recover. If you’re trying to build muscle after 50, and are one who hasn’t trained in years, start slow. Do only one or two sets during each workout when you first start. Slowly and gradually increase the intensity as you get stronger to challenge your body and build muscle.

Muscle Building Step 2

Before you start training, do warm-up exercises to increase blood flow to the muscles. Work your way up to the increased weights slowly to prevent injury. These slow warm-up exercises are often referred to as an occlusive warm-up because they significantly increase the blood flow to the muscles, ensuring that the muscles receive the nutrients and oxygen they need to repair and grow.

Muscle Building Step 3

When building muscle after 50, limit your weight training workouts to no more than an hour per session. This is the point where cortisol, the stress hormone, peaks. Cortisol, which occurs naturally, is responsible for muscle breakdown. Continuing to exercise for more than an hour will defeat the purpose of your exercise. You want to build muscle, not break it down. If you’re over 50, you’re already losing muscle mass, so don’t overdo your exercise to make the problem worse.

Muscle Building Step 4

Plan your eating to correspond with the times you do your workouts. As you age, your metabolism slows down and more of what you eat is stored as fat. If you time your eating to correspond closer to your exercise, what you eat will be used more quickly by your body to repair the muscle tissue damaged during exercise. Training experts recommend about 50 grams of whey protein, 100 grams of carbohydrates and about 30 grams of healthy fats. The healthy fats are good for the heart and can help your body lower cholesterol.

Muscle Building Step 5

If you’re working to build muscle after 50, use supplements wisely, adding the more important ones to your diet. One quite effective natural supplement is creatine monohydrate. If you take about 5 grams a day, you can maximize muscle performance and quickly recover from your workouts. Also consider Secretagogue, growth hormone. A secretagogue is a mixture of essential amino acids that cause growth hormone to be released from your pituitary gland. This can be of great benefit to older bodybuilders whose production of natural growth hormone decreases. Some of the most popular growth hormones are Potent, from USP Labs, NuSoma, from Olympian Labs, and the aforementioned Secretagogue, from MHP.

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