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Five Steps to Building Muscle After 50
Think you’re too old to start building muscle at 50? Many people at 50 think it’s too late or that their bodies can’t handle the stress of exercise. That’s way too much. People in their 50s build muscle just like people of any age, younger or older. Muscle growth requires only two things: anabolic stimuli by exercising at the gym or at home and eating nutritious foods.
Of course, as you age, changes occur in your body that may make it difficult to build muscle, the decrease in testosterone and growth hormones is a good example. Injuries also occur more easily with age. But despite these challenging differences to overcome, you can easily build muscle in your 50s, prevent bone loss, and minimize your chances of cardiovascular problems by following the five steps discussed below.
Phase 1 of muscle building
Maximize the effectiveness of your workouts by using High Intensity Training Techniques (HIT). HIT is short but intense and gives the muscles enough time to recover. If you’re trying to build muscle in your 50s and haven’t exercised in years, start slow. Do only one or two sets during each workout when you start out. Increase the intensity slowly and gradually as you get stronger to challenge your body and build muscle.
Phase 2 of muscle building
Before starting your workout, do some warm-up exercises to increase blood flow to your muscles. Aim for increasing weights slowly to avoid injury. These slow warm-ups are often called occlusion warm-ups because they significantly increase blood flow to the muscles, ensuring the muscles receive the nutrients and oxygen they need to repair and grow.
Phase 3 of muscle building
When building muscle after 50, limit your weight training to no more than one hour per workout. This is the point where cortisol, the stress hormone, peaks. Naturally occurring cortisol is responsible for muscle breakdown. Continuing to exercise for more than an hour defeats the purpose of your exercise. You want to build muscle, not tear it down. If you’re over 50, you’re already losing muscle mass, so don’t overdo your exercise to make the problem worse.
Phase 4 of muscle building
Plan your meals to match 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 better match your training, what you eat will benefit your body more quickly in repairing 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. Healthy fats are good for the heart and can help your body lower cholesterol.
Phase 5 of muscle building
If you’re looking to build muscle after 50, use supplements wisely by adding the most important ones to your diet. One quite effective natural supplement is creatine monohydrate. If you take about 5 grams per day, you can maximize muscle performance and recover from your workouts quickly. Also consider Secretagogue, a growth hormone. Secretagogue is a blend of essential amino acids that cause your pituitary gland to release growth hormone. This can be of great benefit to older bodybuilders whose natural growth hormone production is declining. Some of the most popular growth hormones are Powerful, from USP Labs, NuSoma, from Olympian Labs, and the previously mentioned Secretagogue, from MHP.
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