Tips to Gain Muscle Mass After 40.

Tips to Gain Muscle Mass After 40. Welcome to another JeaKen Video. Before watching the video ,don’t forget to
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be notified whenever we publish a new video. Tips to Gain Muscle Mass After 40. It is widely believed that after that age
of 40, everything is starting to go downhill in terms of your health and fitness. According to the most
prevailing myth, you can easily put on fat and your hunger level
decreases after 40 making muscle gain and hulk-physique impossible
to achieve. The truth is, no matter what is your age,
stay fit and healthy is your right. Age-related muscle-growth-declination is the
common issue, so it is even more crucial in your later years
to focus on muscle building and retaining. It’s not impossible to gain hulk-like physique
in your 40s but in order to achieve it, you need a perfect blend of
weight-training, cardio, nutrition and rest. Here are few tips and recommendations for
maximizing muscle gain at the age of 40. Expert’s Recommendation for muscle gain
after 40. 1. Do Cardio to trim fat and keep it off. The major role of cardio is fat loss rather
than building muscles. You
need to perform it to shed down the layer of fat that over-shadowing
your hard-earned muscles. Cardio activity is any type of exercise that
gets your heart rate rising and improves the amount of oxygen in your
blood, blasting away calories and helping you shed layers of body fat
that cover your muscle. Brisk walking, jogging, running, jumping rope,
cycling, rowing and jumping jacks are all excellent forms of cardio for
a 40-year-old. 2. Combine Weights in workout regime. Strength training is vital if you want to
gain muscles after 40. If you
are in your later years and opting to build some good looking muscular
body then try to add weights to your training program. Like holding
dumbbells in both hands while you perform squats. This will increase
the muscle mass in your quads, hamstrings, and glutes. But keep in mind that focusing too much on
one particular area of your body can lead to ‘strength imbalances
and postural difficulties’. The best way for you to gain muscle is to
follow a routine that has you lifting until your muscles fatigue — two
or three sets will do the trick. Since its size you’re after, stick to the
maximum amount of weight you can handle, with fewer total reps, to build
strength and promote maximum muscle gains. 3. Plan An effective workout schedule. Planning your workout schedule beforehand
will decrease the chances of injury and maximize your gains. To gain lean muscle mass without
any injury, start off with a single set of eight to 12 reps or until fatigue,
and gradually work your way up to three sets of 12 reps or two sets of
20 reps for alternating exercises. If you’re trying to gain muscle,
perform your strength-training workout on Monday, Wednesday and
Friday, and your cardio routine — such as 10 minutes of brisk walking,
10 minutes jumping rope, 10 minutes on the rowing machine — on
Tuesday, Thursday and Saturday. 4. Take care of all essential Macros. All three macros (protein, carbohydrates,
and fats) are essential when it comes to bodybuilding. That doesn’t mean that you have to watch
and weight every morsel you eat in terms of protein, fat and
carbohydrates proportions. This simply means you need to be aware
that training will damage your muscles and it requires more fuel to
repair and re-grow. If you’re regularly eating fewer calories
than you’re burning, and if you’re not eating enough
calories, your recovery is going to suffer. You can’t gain muscle if you’re not eating
enough food. Diet will also affect you hormonally. 5. Eat High-protein foods. Protein is essential for bodybuilding because
it contains amino acids, which are responsible for the strength, repair
and rebuilding processes inside your body. Foods that are high in protein, such as lean
meats, tofu, eggs, nuts and certain grains are important
to include in your diet. If you’re not getting enough protein in your
diet, you won’t get the muscle gains you desired. Take special care of your protein intake. As you age, you can become more vulnerable
to exercise injuries. Talk
with your doctor before starting with any new exercises, especially if
you have any ongoing health issues or are dealing with the effects of a
past injury. You may also want to take advice from a fitness
professional to discuss your goals and get help creating the most
effective, personalized workout plan for yourself. If you’ve liked the video give it a thumb
up, leave a comment and share with your friends. We Thank You So Much For Watching. For More Nutrition, Health And Beauty Tips,
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