Written By Sheryl Wright / Reviewed By Ray Spotts
After you hit the age of 40, you may notice that you are not looking as muscular or fit as you used to. This is because your body starts to produce less testosterone and growth hormone after this time. To combat this problem, you should focus on building muscle in a safe way that will be effective for your body type. In this article, we will discuss how to achieve that.
Research shows that after age 30, we lose as high as five percent of muscle mass per decade if we don't exercise regularly. To make sure you are building muscle safely at this age, you should exercise three to five times per week.
You can choose any workout routine you like as long as you ensure that you are getting the right amount of weight training and cardio each week. If you want to build muscle with weights but don't know where to start, you can consult a personal trainer for help.
Generally, you should include resistance training in your workouts at least three times a week for about half an hour each session. Resistance or strength training refers to exercises you can do at the gym with weights or your own body weight.
For resistance training, you should aim for two to four sets of eight to 12 repetitions each time you work out. You should also take a day off between workouts so that you don't overwork yourself and risk straining muscles.
You should also include two to three days of cardio per week in your workout routine if you want to burn fat and build muscle at the same time. If you are new to working out, you can get a strength training app to help you track your exercises. These are great because you can see what you have done in the past, and they also help you determine how many sets you need to do of each exercise so that you don't overwork yourself during a workout!
Adopt a Muscle-Building Diet
In order to build muscle, you must eat enough calories each day. You should also avoid eating too many carbohydrates as these can slow down your metabolism and make it difficult for you to lose weight or gain lean mass.
When you are trying to build muscles, you need about 0.55 grams of protein per pound that you weigh on a daily basis. You should avoid eating too much fat as you want to keep your calorie intake low, but you will also need some healthy fats in order for your body to function properly and support muscle growth.
A great way of ensuring that you are getting enough protein is by taking protein supplements. These are not only convenient to take, but you can also get them in lots of different flavors that you will enjoy.
Get Enough Sleep
Another important part of building muscle safely after you hit age 40 is getting plenty of high-quality rest each night. If you don't get the right amount of deep, uninterrupted sleep every night, you can do more harm than good to your body and stop yourself from gaining muscles effectively.
Studies show that people who are in their 40s need between seven and nine hours of sleep each night in order to stay healthy. This is much more important than you might think, which is why you should make sure that you are prioritizing your rest time each day if you want to be fit!
Cut Down on Alcohol
Alcohol inhibits the body's ability to build muscles in several ways. Besides dehydrating your body and making you lose water weight, alcohol causes you to eat more than you normally would, which means that you will have a harder time fitting in the calories you need each day if you are trying to gain muscle.
If you want to lose weight and build muscles after age 40, it is important for you to cut down on your alcohol intake as much as possible.
Maintaining muscle mass after 40 can feel overwhelming, but you should focus on building muscle in a safe, effective way that you will enjoy. Exercising regularly and eating the right foods are two important things you can do to make sure you get stronger muscles over time!
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Sheryl Wright is a freelance writer who specializes in digital marketing, inclusive business, and interior design. If she is not at home reading, she is at a farmers market or climbing in the Rockies. She currently lives in Nashville, TN, with her cat, Saturn.
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.