Do you want to build muscle, but don’t know how? Every year, one of the most popular New Years resolutions is to get healthy, and within this goal is the desire to strengthen our core muscles and slim down. Fortunately, with the right diet and weight training routine, you can achieve the level of fitness that you are seeking, no matter your age.
As we get older, it is increasingly important to maintain our muscles and strength, which can save us from accidents like falls that can lead to hospitalizations and other health issues. Building muscle is also a sure fire way to protect against obesity and it can slow down the effects of ageing. If you are looking for simple ways to build muscle here are four tips that will lead to a healthy and strong physique.
Tip #1: Eat Plenty of Protein
Protein is an essential part of our make-up and can be found throughout the body, in the bone, muscle, skin, and hair. To maintain muscle mass long-term, it is essential to consume the proper amount of protein on a daily basis. Take your body weight, divide it by two, and subtract ten. This number is the amount of protein in grams that you should be getting each day.
Eating protein will not only slow muscle deterioration, but it will also act as a building block for existing muscles to grow and strengthen. Particularly for people aged 60 and beyond, eating high-quality protein is the best weapon against muscle corrosion. Try eating grass fed beef or organic chicken, and non-meat proteins like white beans, chickpeas, lentils, and leafy greens.
Tip #2: Outline Your Goals
One of the best ways to achieve something new is to outline a list of goals that you can slowly work towards each day. Having a list of goals on your refrigerator or on your bathroom mirror will keep you accountable to your muscle-building plans. Set realistic goals for yourself—like, eating a healthy breakfast and having a protein-based snack in the afternoon. Or, set the goal to increase your number of reps by 5 after a month’s time. Recording your goals and displaying them at home will constantly remind you of what you are setting out to achieve.
Tip #3: Buy Some Weights for Home
Sometimes, it can be challenging to find the motivation to join or go to a gym. Buying a set of weights for your home is a good idea and a reminder that you can be building muscle by using them in your free time. You can also incorporate body weight exercises into your workouts with or without the use of weights.
For people who are ageing, regular strength training will both build muscle, prevent muscle deterioration and counteract the weakness and fragility that usually comes with getting older.
Before you lift any weights, make sure you stretch and warm up first. Then, maintain a good, upright posture while you begin lifting the weights and repeating your sets (try two sets of ten reps). Over time, you may be able to increase the weights you are lifting as your muscles grow stronger.
Tip #4: Don’t Forget the Importance of Rest
Resting is vital for muscle-building and recovery, especially if you are over the age of 60. Muscles do not grow when they are being expended; rather, they grow when they are in their recovery period after exercising. This means that getting enough sleep is just as important to your progress as the workout itself. Having a quality sleep, 7 to 8 hours, releases hormones that are beneficial to strengthening and rejuvenating your muscles. Even taking a power nap once in a while in between weight-training sessions can improve your strength.
With the help of proper nutrition and regular exercise in the form of weight lifting, people of any age can develop their muscles in a healthy way that promotes overall strength and well-being.
