5 Ways to Offset Muscle Loss in Men Over 50
Senior men don’t have to settle for losing their muscle mass
Did you know that, beginning somewhere in their 30’s, men lose approximately 1% of their muscle mass every year?
The quick math can be staggering: up to 20% muscle loss by age 50 and up to 1/3 muscle loss by age 60.
Not only does this make men over 50 look older, it’s also an invitation to injury. Muscle and tendon strength play a critical role in joint health because joints are only as stable as the structure that holds them into place. Weak muscles can lead to such ailments as tearing of joint ligaments, tearing of joint muscles, and joint cartilage wear leading to big problems like spinal disc compression and osteoarthritis.
Nothing keeps you from doing the things you love in life more than injury. If you want to enjoy an active lifestyle well into your senior years, even for the rest of your life, it’s time to get serious about restoring lost muscle mass. The great news is, in fact, that with the proper workout routine and nutritional balance, men over 50 can get into the very best shape of their entire lives.
If you’ve only worked out a little in your life or even if you’ve never worked out before, know these 5 easy ways to start building back your muscle mass:
1) Get your diet right.
Yea, thought gaining muscle mass was only about pumping iron? Well, it mostly is about lifting weights, but you need quality protein for muscle building blocks, low-glycemic carbohydrates for energy to do the work, and healthy fats for your body to function properly.
You are what you eat, so eat right.
2) Left weights.
Little debate that the very best and fastest way to build lean muscle mass is with resistance training. You can setup a gym at home or join a gym, either way can work fine, but if you’re unsure of what you’re doing, jut join a gym.
Statistics prove out that men over 50 are more than three times as likely to stick with a lifting program by belonging to a gym. Gyms provide the opportunity to get away from daily distractions and allow you to treat your workouts like an important appointment that you can’t miss.
3) Get a personal trainer
If you’re an experienced lifter, jump starting with a personal trainer is still a good idea, most lifters have poor habits anyway, this is your chance to get them corrected.
If you’re a beginner, this is a must. A personal trainer will show you proper form to get the most from your workouts and to avoid injury, and can start you at that right pace. It’s the best money you’ll ever spend.
Just make sure you shop around and find an experienced, reputable trainer who understands your abilities and your goals.
4) Take dietary supplements
Today’s foods tend to lack high nutritional value. Supplementing with whey or casein protein, vitamins and minerals ensures your body gets what it needs to be a healthy organism. You’ll be placing new demands on your system from lifting, and supplementation becomes more of a requirement.
Also, men over 50 begin realizing a decreased ability to uptake nutrition through digestion, and supplementation again helps ensure you’re meeting your daily nutritional requirements.
5) Quit your vices.
If you smoke, drink, eat excessively, eat junk, or abuse drugs it’s time to stop. Any one or any combination of these habits will hamper your body’s ability to generate muscle and operate in a healthy way.
For all you need to know about getting into the best shape of your life after age 50, check out BestFit50.