How Does Blood Flow Through The Heart Step By Step Five Steps to Building Muscle After 50

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Five Steps to Building Muscle After 50

Do you think you are too old to start building muscle after 50? Many people after turning 50 think it’s too late or that their body couldn’t handle the stress of exercise. That’s a lot of hooey. Fifty-year-olds build muscle just like people of any age, young or old. Muscle growth requires only two things: an anabolic stimulus through exercise at the gym or at home and the consumption of nutritious food.

Of course, as you age, your body goes through changes that could make it harder to build muscle, the decline in testosterone and growth hormone being a good example. Injuries are easier to get as you get older. But despite these challenging differences that can be overcome, after 50 you can easily build muscle, prevent bone loss, and reduce your chances of cardiovascular problems by following the five steps discussed below.

Building Muscle Step 1

Maximize the efficiency of your workout time by using High Intensity Training (HIT) techniques. HIT is short but intense and allows enough time for muscle recovery. If you’re trying to build muscle after age 50 and haven’t trained in years, start slow. Do only one or two sets during each workout when you’re just starting out. Slowly and progressively increase the intensity as you get stronger to challenge your body and build muscle.

Building Muscle Step 2

Before beginning your exercise routine, perform warm-up exercises to increase blood flow to your muscles. Work your way up to increased weights slowly to prevent injury. These slow warm-up exercises are often referred to as occlusion warm-ups because they significantly increase blood flow to the muscles, ensuring the muscles receive the nutrients and oxygen they need to recover and grow.

Building Muscle Step 3

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. 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 it to make the problem worse.

Building Muscle Step 4

Time your meal to fit the time you exercise. As you age, your metabolism slows down and more of what you eat is stored as fat. If you time your meals to match your exercise, what you eat will be used more quickly by your body to repair 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.

Building Muscle Step 5

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

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