The Truth About Building Muscle Fast For Men Over 40
If you are over 40 and are still telling people that your weight is primarily muscle but the body fat calculator says differently, you need to begin to accept the fact that it's time to review your diet and workout routine. There are a lot of issues for men over 40 that contribute to lower muscle density, the important thing to remember is that you need to work your muscles more after 40 to keep them in shape as much as you need to watch calories to maintain your weight or lose fat.
Sarcopenia
The term might not be familiar but your body knows what it is. This is the gradual loss of muscle density that occurs in middle age and onwards. This is the reason why you must consistently work your cardiovascular as well as your musculoskeletal systems daily.
Sarcopenia accelerates with lack of load bearing activities and contributes to the increase of fat in the body of sedentary individuals. You can bet that if you are an American male pushing 50, living in an urban or suburban environment, you are more likely to be overweight and unhealthy than your rural counterpart.
Here are a few tips for reversing the ravages of Sarcopenia -
Eat more small meals more frequently; instead of eating 3 big meals each day and feeling tired after each one, eat 6 small snacks a day and stay away from dense calorie foods. Eat light to get lighter.
Use strength training to build your muscles at least three times a week. This might be a simple as using bodyweight exercises like push ups, squats and lunges. If you are currently working out in a gym and you get your body fat tested, you'll want to stay under 12 percent for maximum fitness. If you find that you're creeping up in fat percentage, watch your diet and cut 500 calories from your daily intake.
Once you go back down, monitor your food intake and activity level. You might be in need of more protein or your testosterone level might be dropping. This can simply be your body's signal that you need more rest and recovery time.
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