Turning 40 is a major milestone in everyone’s lives-especially men. It is at this time that many people examine their lives- what have I accomplished, what do I have to show for myself, how do I look? That is why the term “mid-life crisis” came into effect.
In this regard, you see men buying new sports cars, looking for young women, and trying to get into shape. So then many question, building muscle after 40- can it be done? Against the option of many, evidence shows that it is possible.
First key factor is using weight training in your workout routine a minimum of 3-5 days per week, for less than an hour. Contrary to working out when you are under the age of 40, by keeping your workouts short and brief you can reduce the production of the stress hormone, cortisol, which could potentially impede muscle growth.
Because the chances of getting injured increase as we age, it is very important to take care of your muscles – proper warm ups and cool downs are essential to prevent damage. Use lighter weights for your warm-ups to get your muscles ready for the heavier lifting to come. The repetitions should be slow and controlled to ensure that blood is being pumped into the muscles that are about to be worked.
Building muscle after 40 does not mean you need to workout like you are elderly- your goal is to gain mass! Push yourself to lift more and improve with each workout. You have learned wisdom and patience, so incorporate those qualities into your routine. Change is gradual, but if you continue striving to train harder, you will see results.
After you have completed your weight training workout, it is good to follow up with some cardio training. Try to find something with a low-intensity such as the exercise bike or walking to help burn fat while still protecting and preserving muscle tissue. A common misconception is adding high-intensity cardio to your workout. This actually can backfire by burning muscle tissue for energy.
As with any good program, a proper diet is crucial. Six, small meals a day full of lean meats and fishes, low-glycemic carbohydrates, and healthy fats will give you the most benefits. Eating frequently has been proven to reduce levels of cortisol, decrease insulin levels, and prevent your body from trying to store extra fat.
There are other things in your life that will affect building muscle. Your body will be working hard so it needs to recover. Try to get at least eight hours of sleep every night. Avoid drugs and alcohol because these can cause your testosterone levels to drop which will negatively affect muscle growth.
In conclusion, there is no reason to believe that building muscle after 40 is impossible. On the contrary, by eating properly, lifting to your ability not by your age, stretching, and cardio you will soon start to see changes in your body. So make it your goal today to get yourself in the best shape of your life. It will be well worth it!