Gaining muscle mass becomes more difficult with age since one’s metabolism naturally slows down. Hormonal levels are also reduced, which makes building muscle mass or finding the energy to workout harder than it used to be. If you are over 40 and want to build muscle mass, there are different methods you should try.
Muscle building over 40 is possible as long as you are ready to commit to an efficient exercise program and make some changes to your lifestyle. Give yourself enough time to get used to these changes, for instance by putting together a fitness program that will allow you to gradually adopt a healthier lifestyle and make working out an increasingly important activity for you. Most people that start something quit after 3 weeks. Don’t let this be YOU. Of course, it’s gonna be work, so don’t be afraid of it.
One of the biggest challenges of muscle building over 40 is a slow metabolism. The human metabolism naturally slows down with age, which means the foods we eat are turned into fat and stored rather than burned. Speeding up one’s metabolism is possible thanks to a lot of daily activity and a well balanced diet. You can boost your metabolism by eating a breakfast rich in proteins rather than carbs and by being as active as possible throughout the day.
Learn to workout efficiently. You will build more muscle mass if you focus on strength training and take the time to stretch and get your circulation going before a workout.. Short but intense workouts will yield amazing results. You should also focus on doing as many reps as possible. Limit your workout sessions to a small number of exercises so you have time to work on doing more reps. It’s easier on the joints and tendons and it will be very beneficial to your cardiovascular system. Keep track of how many reps you can do for each exercise and try increasing this number regularly. Try working out as often as possible but do not work on the same muscles two days in a row. Target different muscle groups so your body has time to heal and build muscle mass.
Adopting the right diet should be an essential aspect of your fitness program. You will build more muscle mass if you eat a diet rich in proteins. Look for lean sources of proteins, such as fish, poultry and lean red meat. You can also get proteins from nuts or beans. To build muscle over 40 try eating most of your daily carb intake after a workout so it replenishes just enough lost glycogen and aids in recovery. Eat plenty of vegetables to provide your body with nutrients it needs. You will get better results if you spread your protein intake throughout the day, for instance by eating five small meals rich in proteins rather than three large meals. The absorption is much better and it will help keep your sugar levels stable.
Another very important factor to look at is your hormones. I suggest you speak with your doctor and have a testosterone panel 1 and 2 lab work done. With your results, identify with your doctor what you are lacking and consider testosterone replacement therapy. There are doctors that specialize in this, so please do your research before speaking to your doctor as they normally are not proficient with a testosterone replacement therapy protocol. Everyone is different and unique.
Muscle building over 40 is possible but you will have to develop a fitness program adapted to your needs. Get some help from a personal trainer if you need to.