An easy way to meet your daily protein quota is to mix 1 to 2 scoops of whey- or plant-based protein powder to into oatmeal, a smoothie, yogurt, or a glass of water.
Also, consume about 20 to 40 of those daily grams within an hour after a workout to help with muscle repair. If possible, divide your protein intake equally among your daily meals to maximize the body’s ability to create muscle. So, a 175-pound man doing weight training should aim for about 95 grams a day. However, if you want to build muscle, the goal of daily protein intake should be 50% higher, or 1.2 grams. How much extra protein is enough? A sedentary adult needs only 0.8 grams per kilogram of body weight per day.
#MOVE FREE ULTRA MUSCLE GAIN PLUS#
"It’s necessary to gain the muscle and strength changes you want and need." The power of proteinĭoes consuming more protein help you make more muscle? The answer is yes for younger people, and some evidence suggests that the combination of higher protein intake plus resistance training also can build muscle mass in older men. "Don’t forget to consistently challenge yourself as you progress," says Pedicini. In that case, you can perform upper-body exercises one day and lower-body the next.Īlways raise the bar. Some people prefer to break their workouts into two parts: upper body and lower body. Always allow at least 48 hours between sessions for muscle recovery. You often can feel results after four to six weeks of consistent training. "Two days of full-body training can produce measurable changes in muscle strength," says Pedicini. Ideally, you should do weight training at least twice a week. "Muscles grow stronger only if you keep adding resistance," says Pedicini. When you can comfortably perform eight reps without completely tiring the muscle, increase the weight. If you can’t lift the weight at least eight times, use a lighter weight. You also want to use enough weight, so the last few reps are a challenge. That means three seconds to lift the weight, a one-second pause, and three seconds to lower it. Lifting should be done at a seven-second tempo. "People with movement issues might need to use lighter weights and do more repetitions."įind your tempo. "An ideal routine would be eight repetitions for each exercise for three sets total." But you can adjust this as needed. Pedicini says older men should do fewer repetitions (reps) with heavier weights to gain the most muscle. Compound exercises that work different muscles in one movement - like squats, deadlifts, and lunges - are great for building leg muscles. "These are involved in many daily functional movements like squatting and climbing stairs," says Pedicini. While you need full-body workouts that address all your major muscles, older men should pay special attention to their leg muscles: quadriceps and hamstrings (in the thighs), the gluteals (in the buttocks), and the calf muscles. You can also go back and forth between free weights and machines depending on the type of exercise and which muscles you are working on. "However, machines are ideal if you have balancing issues or other limitations that make it safer to sit during weight training," he says. Training with free weights, like dumbbells, kettlebells, and barbells, is often better for muscle building than machines, says Pedicini. After you learn the basics, you can work out on your own. If you’re not ready for in-person sessions, many trainers now offer virtual workouts. Check with your local gyms for referrals. A trainer can also teach you proper form and technique. A licensed and credentialed trainer can design a personalized program. So how should you approach weight training in your later years? Here are some strategies. "Weight training is the best way to keep the muscle mass you have and even increase muscle mass you may have lost with aging," says Shawn Pedicini, a physical therapist at Harvard-affiliated Spaulding Rehabilitation Hospital. The solution is to lift weights - often enough, long enough, and heavy enough. You have the power to slow this natural decline and perhaps even reverse it. The muscle-building hormone testosterone also drops gradually after age 40. Men tend to lose as much as 3% to 5% of their muscle mass per decade after age 30. These strategies can help maintain more muscle as you age.įirst, the bad news.
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