Putting muscle on for many people is a chore and for people that have reached the age of approximately 40 are often thought of as being at a point in their life where it is impossible to add muscle size at all.
Bodybuilding over 50 can be looked at as something that is impossible to do because once we reach approximately the age of 40, our metabolism starts to slow down making it increasingly difficult to build muscle.
If you are new to weight training regardless of what your age is, it will be easy for you to build muscle especially at first when you are new to training. But after you have done training for a significant period of time, your results start to slow down and when you are in that phase, it can be more difficult to build muscle once your metabolism starts to slow down.
Today we are going to talk about ways that you can increase your muscle size once you have reached the stage in your life where your metabolism starts to slow down. After all age is just a number and as long as you stick with your goals, keep training hard and follow the appropriate diet, it will be much easier for you to transform your body into the machine that you have always wanted to.
Why does building muscle become more difficult?
There can be different reasons why the body loses its ability to build muscle (like you were able to when you were younger), one reason is because your metabolism starts to slow down, this can make it difficult to not only build muscle, but also to lose weight, and can also make it more difficult to heal from injuries.
Another reason it can make building muscle more difficult when we get older is simply because when we get older, often we become more busy or we start to get tired faster and simply don’t have the energy to work out like we did when we were younger.
If you are serious about building muscle, it will be necessary for you to keep goals for yourself so that you can have a better vision of where you want to be in the future, and it will also be an outline that you can follow to help guide you better with sticking with a plan that you have written out.
Also if you keep your goals written down, this will also help with keeping you held accountable for the plans that you have set up for the future and you can keep these goals in front of you everyday which will also help with giving you the added motivation.
The importance of protein
We all know that it is important to keep a steady rate of protein going into our system to build muscle, it is also important to keep a significant amount of protein flowing to your system on a daily basis simply as we age because as the aging process sets in, we have a tendency of losing muscle size, and the added protein in your diet will help to prevent from losing too much muscle.
If you keep a serious weight training program that you stick with at least 4 days a week along with a healthy, high protein filled diet, you should be able to continue to build muscle for as long as you desire.
Many people think that once they start getting older, it will be too difficult to build muscle, so they assume that they should never even bother trying, but that is simply a cop out.
If you are serious enough about making the physical changes that will help with improving not only your health but also your self-esteem, it is necessary to keep going with anything that will make a positive change in your life.
In order to take in a substantial amount of protein everyday, you should take in at least a minimum of 0.8 g of protein per pound of body weight (if not more). Generally I follow a principle of taking in at least one gram of protein per pound of body weight, so if you weigh 200 lb, you should take in 200 g of protein per day.
Another thing to keep in mind is the more time you spend in the gym working out, the more protein you will need. It takes protein to build muscle and as you are spending a good amount of time in the gym everyday lifting heavy with a rep system of 8 to 12 reps per set, you should be taking in as much protein as possible.
What are good sources of protein?
The best sources of protein that you could possibly take into your diet are from whole food sources.
Typically the best types of protein that you will want to consume in your diet are the proteins that are lowest in fat sources such as chicken, fish, tuna, cottage cheese, Greek yogurt and milk to name a handful.
There are many other great sources of protein that are lean and low in fat, but there are also other great sources of protein such as red meat.
There are many excellent options of red meat that add a significant abundance of protein to your diet, the only thing is if you are on a lean diet and trying to cut your fat intake as much as possible, it would be best to stick with white meat sources.
Generally speaking, most people that are serious about building muscle will also supplement their diet with a form of supplementation that will give their protein intake a boost.
There are many of the protein supplements on the market that don’t really do much or give much significance to your diet, but the best type of protein supplement that would give you the biggest bang for the buck is creatine.
How to set up a diet plan
When creating a diet plan for building muscle, it is best to keep a training log so that you can keep track of everything that you eat, and this will give you a better picture of exactly what you are putting into your system, how many calories, carbohydrates, grams of protein and grams of fat.
Many people skip the most important meal of the day and that is breakfast. You will need to make sure that you take in a healthy breakfast, one that will give you a good source of healthy protein such as eggs, but you will also need to take in a significant source of carbohydrates, as carbohydrates will give you the energy sources that you need for high intensity training.
Don’t try to consume large quantities of food in one sitting, it is best to divide your meals for the day up into smaller meals and eat more frequently throughout the day such as five or six small meals a day as compared to three large meals per day.
It is best to eat the largest portion of your daily caloric need during the earlier part of the day while you are most active so that you are more likely to burn the excess calories.
You will not want to consume too many calories later in a day such as before going to bed, because this can be the worst time of the day to consume calories as the majority of them will turn to fat during your sleep when you are more inactive.
Another thing is if you are attempting to take in large quantities of protein per day, it will be best to not try and lump too many grams of protein into one sitting because it will be difficult for your body to process too much protein at one time which means that any excess protein will be considered wasted.
For example, if you weigh 200 lb and want to take in 1 g of protein per pound of body weight which would equal 200 g of protein per day, to equally divide up that 200 g of protein throughout the day over the course of six meals would be roughly 35 g of protein per sitting.
Once it gets to be later in the day, shortly before retiring to bed for the night and you are feeling a little hungry, it is best to just snack on lean healthy protein filled treats instead of consuming carbs before you retire for the night, if you consume carbohydrates, they will be stored as fat making it difficult to build lean muscle and keeping your fat levels at a low.
No matter what your age is, to be serious about putting on muscle size, it will be necessary for you to train heavy, use a weight that you can do for no less than six reps but no more than 12 reps per set.
Many times I see people in the gym pumping out a set with a weight that they do 10 reps for, but once they have completed 10 reps and quit, they look like they could have squeezed out at least two or three more reps.
That’s one big key point to building muscle is training hard enough. many people don’t push to thge point of failure when training, they basically glide through their workout training with what they believe is maximum intensity, but if they tried hard enough they could force out at least one or two more reps per set.
The final two to three reps per set are the most important reps in a set, and it is necessary to push through your workouts with maximum intensity taking advantage of the final two or three reps that many other people fall short of.
Oftentimes, in order to make the best advantage of getting in those final reps that count the most is having a training partner that can push you past the point of where you would normally give out on your own.
Some of the best workouts I have ever had personally are workouts that I had a training partner spotting me and watching over my shoulder to make sure that I was pushing myself hard enough. I had always made my best gains in weight training when I took advantage of using a training partner.
No matter what your age is, if you are in your twenties or thirties, or you if you are in your fifties or sixties, it will be necessary for you to keep your training rigid and keep a training program that is set up for building muscle along with a high quality lean protein filled diet that will be sure to add the muscle on.
Keep goals set for your future as they are your friend and they will help you with seeing the results that you are training hard for. Be sure to keep your goals renewed and current and always keep them in front of you as an added incentive to keep your training going strong everyday.
Oftentimes, many people think that it’s purely a waste of money to use supplementation in their diets, but it’s basically a matter of preference. I have always used supplementation in my training because even though whole food sources are your best sources of protein, sometimes it can be difficult to get enough protein through regular food sources.
This is when protein supplementation can come in handy, simply mix up a protein shake and take it along with you to the gym or the office in a handy traveling cup which will make it much easier for you to keep a slow and steady stream of protein in your system throughout the day.
For some ideas on protein supplementation, simply click on this link and check out one of my product reviews on protein supplementation.
If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible.
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