Good Lifestyle

It is a simple fact of life. "Yes, it becomes more and more difficult to develop muscles with advanced age," explains Robert Iafelice, MS, RDN, LDN, dietitian and nutrition expert recorded at Define . "The main reason is that the aging muscle is less sensitive to anabolic or muscle stimuli, mainly amino acids such as proteins and resistance training." In addition: muscle mass naturally decreases with age, a process called sarcopenia. After the age of 30, muscle mass decreases by around 3% to 5% per decade. But it is far from being a lost cause. The construction of new muscles has multiple health benefits - muscle burns more calories than fat, keeping your metabolism bursting and strengthening your muscles also maintains your bones. Obviously, resistance training is essential. But what are the best ways to go? These are 11 means recommended by experts to develop new muscles out of 40.

Compound movements - Resistance -based exercises that work more than one muscle group at the same time - are the best to develop muscles at all ages, but especially after 40 years. "The construction of the muscle is one of the best ways to keep a high quality of life because we age," explains Gini Grimsley, MS, CSCS * D, a specialist certified in force and packaging and director of the formation of fitness products For Vasa Fitness . "Large movements such as squats, hinges, slits and push and the traction of the upper body will defy more muscle by set compared to more exercises based on isolation."

Use enough weight for a difficult set of eight to 12 repetitions with make sure to strengthen strength and muscles. "A good way to find what weight will be enough for a challenge to arouse a muscle building response is to choose a weight with which you are comfortable, then finish as many repetitions as possible," explains Grimsley. "Rest one to two minutes and repeat this process until you find a weight that brings you to the range of eight to 12."

"The protein is the block for building muscles," said Chrissy Arsenault, RDN , a dietitian recorded at the Academy trainer. "Include high quality protein sources in your diet such as lean meats (chicken, turkey), fish, eggs, dairy products (Greek yogurt, cottage cheese), legumes (beans, lentils), the tofu and the templeh. Proteins should be a part of each meal to support muscle repair and growth. " How many proteins do you need? "Each adult must target 30 to 50 grams of high quality protein at each meal," explains Iafelice. "People over 40 years old should shoot for the upper end of the range, around 40 grams, in particular the first and last meals of the day. In terms of total daily proteins, about 1 gram of high quality proteins per Book of body weight is ideal, give or take. " AE0FCC31AE342FD3A1346EBB1F342FCB

Make sure your diet contains adequate complex carbohydrates. "Carbohydrates provide energy to your training," said Arsenault. "Opt for whole grains such as brown rice, quinoa, whole wheat bread and oats. These carbohydrates slowly release energy, offering a constant fuel source for your muscles."

Likewise, avoiding all fats will be counterproductive. Reduce saturated and trans fat but save space on each plate for healthy fats, such as avocados, nuts, seeds and fatty fish like salmon and mackerel, recommends Arsenault. "Healthy fats support the production of hormones, including testosterone, which is essential for muscle growth," she said. "And, omega-3 support heart health as you age, which is important. Omega-3 are nutrients that your body cannot produce alone."

"These provide vitamins, minerals and essential antioxidants that support overall health, including muscle function," said Arsenault. "Aim for a variety of colored fruits and vegetables to make sure you get a wide range of nutrients. I generally recommend that my elderly customers incorporate 2 to 3 colors in each meal."

"Prayer sleep as if it was your work," advises strength and conditioning James de Lacey . "It is during sleep that your muscles are distributed and growing up. Skiming on Sleep, it's like hitting a break from muscle gains." Experts such as the National Sleep Foundation recommend obtaining seven to nine hours of quality sleep every night.

"Good hydration is essential for optimal muscular function and recovery," explains Arsenault. "Drink water throughout the day, especially before, during and after training."

Arsenault recommends having a balanced meal with complex proteins and carbohydrates after your training. "This combination helps to reconstruct glycogen stores and provides amino acids for muscles and growth," she said.

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"Be aware of the size of the portions to maintain a healthy weight because your metabolism slows down as you age," explains Arsenault. "Excess body fat can hinder muscle definition and make it more difficult to build and maintain muscle mass from your training sessions."

"Patience is your new training boyfriend," said Lacey. "The construction of the muscle takes time, especially after 40 years. Celebrate the small victories and continue to cringe. Age is only a number; the gains have no expiration date."