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Muscle Building After 40

Many people believe that muscle building is harder once you reach the age of 40 – but in reality, it is probably easier!

Individuals in this age range tend to believe that their body won’t respond well to training and as a result, give up before they ever really tried.

In this article I will discuss some important nutrition and training concepts for those in their 40’s and explain how you can build muscle effectively. Follow these concepts and I promise you will see faster progress and better results than ever.

As you get older, your metabolism slows. This means that you have to be even stricter with how many calories you consume and what you eat. No matter what your goal (weight loss, weight gain, or weight maintenance), you need to calculate how many calories your body needs to maintain its current weight.

This is called your maintenance calories and can be calculated by finding your basal metabolic rate and adding your activity level. Once you have this number, you can add calories for weight gain or subtract calories for weight loss (keeping them the same will result in your weight staying the same).

Ideally, you should add 500 calories if you want to gain 1 pound of muscle a week. This will ensure you gain as little fat as possible. Subtracting 500 calories will have the opposite effect and you will lose a pound a week.

weight gain blue print

Make sure you are consuming at least 1.2-1.7 grams of protein per pound of lean bodyweight and that at least 20% of your calories come from fat. The rest of your calories should be from complex carbohydrates. As I mentioned, tracking your daily calories and what you eat each day is critical as you get older. Use a free calorie counting website or food journal to help you!

While your nutrition is the most important factor for building muscle in your 40’s, you need to force your body to build muscle by strength training at least 2-3 times per week. These sessions should be comprised of heavy compound lifts and isolation exercises.

To prevent heart disease and stroke, you should also incorporate cardiovascular activities into your routine. Performing high intensity interval training (HIIT) is a great way to get an intense workout in a short amount of time (15-20 minutes). This makes HIIT ideal for those with full time jobs or children.

Adding a training program to your already hectic lifestyle can be overwhelming at first. With the multitude of other things you likely have on your plate, it is even more essential that you get proper rest and recovery.

Make sure that you are sleeping at least 8 hours per day and taking some time off between training sessions. If you feel run down or sick, don’t push it – the gym will always be there and it is better to recover than to put your body through more than it can handle.

Hopefully this article has helped you understand that muscle building in your 40’s is possible! There is really no best age to build muscles. Just by following some simple nutrition and training concepts, you can have the body you’ve always wanted!

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