We all know that muscles are very important for health especially if you are looking for weight loss after 40. Muscles improve overall fitness ability in your body and give you healthier and stronger look.
Muscles also improve your metabolic rate so that you burn more calories even at rest. Muscles improve insulin sensitivity in your body and reduce insulin hormone that is dangerous and ageing hormone in your body.
Finally muscles gives you stronger and healthier look after workout session and make you feel comfortable in your body. So this post is for all those people over 50 who are looking to build muscles. No, this is not the workout guide instead in this post you will discover lots of tips and techniques about building muscles after 50.
Secrets of Building Muscles After 50
Leucine is the fat burning and muscles building amino acid that promotes building of muscles when overall calories are low in the body. According to the January 2006 publication of Prevention magazine, “Recent studies showed that Leucine promotes muscles building when overall calories are in low level”. One of the great sources for Leucine is cottage cheese that contains around 1,500 milligrams of Leucine per half cup.
There are lots of L-carnitine supplements over the market because L-carnitine is known as fat-to-muscle supplement. L-carnitine helps in mobilization of fat and it breaks down fatty acids from fat cells which body burns them for energy. Different study proves that L-carnitine helps in achieving anabolic state to muscles in which muscles response more to training. You only need 2-3 grams of L-carnitine per day to become leaner and bigger.
Nitric Oxide Supplements:
Nitric Oxide supplements are very popular among muscle builders. This is because nitric oxide supplements can pump the muscles during workout session and provide proper muscle definition after workout session. Some studies also proved that Nitric Oxide supplement can help in building muscles after 50. Other researches proved Nitric Oxide supplements help in fat burning as well. Most Nitric Oxide supplement in the market are arginine based however it is recommended by fitness expert to get Nitric Oxide supplements that are based on plant extract because they can maintain blood pressure and more importantly increases the production of nitric oxide in the body as well.
The most important food for muscle builders and weight losers is Egg. It is no secret that eggs help in muscle building and fat burning. Recently concluded studies showed that individuals who ate eggs in their breakfast lost twice as much weight as compare to individuals who didn’t ate eggs in their breakfast. Additionally, proteins and fat in eggs helps in building muscles in the body and control hunger as well. Although the #1 food for fat burning is eggs but still eggs provide many benefits to muscle building as it contains amino acids which is perfect muscle building protein.
Broccoli and Garlic:
After the age 50, testosterone levels start dropping sharply in the body but if you are looking to weight loss after 40 or building muscles after 50 then you have to increase testosterone levels in your body. Best and natural way to increase testosterone level is – broccoli and garlic. Studies proved that Broccoli contains indole-3-carbinol that helps in reducing estrogen level and boost testosterone level in the body. Garlic combine with high protein intake can increase anabolic hormone in the body.
Caffeine is necessary in pre-workout meal because study showed that individuals who took caffeine in pill form found 50% less in pain during workout. Caffeine helps you to block pain-stimulating muscles. If you want to reduce pain during your workout session then you must think taking caffeine pills before the workout session.
Niacin is the B-vitamin which is also known as vasodilator. Niacin is very commonly used in erectile dysfunction supplements because it opens up blood vessel and improves erectile functionality. On other hand 500 mg of Niacin before the workout can opens up blood vessels which can improve your results during the workout session.
We all know that Omega-3 is important for fat burning and it is also important for heart. But Canadian Scientists proved that Omega-3 helps in controlling hunger and protein synthesis. According to Nicholas Perricone, Omega-3 helps in fat burning without losing muscles. Keep in mind it doesn’t matter if you are building muscles after 50 or looking for weight loss after 40, get lots of Omega-3 daily either from fish, capsules or liquid.
Coenzyme Q10 or CoQ10:
Mitochondria are like an energy factory for body cells. So if you increase Mitochondria in your body your overall energy will also improve. Coenzyme Q10 or CoQ10 is the nutrient that helps in increasing the ability of Mitochondria to produce adenosine triphosphate (ATP) which is like fuel for cells. Different researches proved that creatine also helps in production of ATP so if you combine Coenzyme Q10 and creatine you will get powerful combo for weight training.
As far as apple goes, you already know that apples are one of the best fruits for weight loss. Apples are high in fiber, low in glycemic and contain 10 grams of carbs. Apples also help in reducing cholesterol level in the body but more shocking for you is that University of Lowa proved that apple peel helps in building muscles. According to University of Lowa, apple peel seems to be anabolic.
Water is also very important for muscle builders. Do you ever think why most muscle builder keep water bottle with them during the workout session? This is because a study in Journal of Applied Psychology showed that dehydrated trainees had lower level of testosterone in their body as compare to hydrated trainees. This proved that water increases testosterone levels if your body is in dehydrated state. 8 to 16 ounces of water before gym enhances nervous system activities and also speeds up muscle contraction. Next time don’t forget to drink water before, during and after the workout session.
In the end I would like to tell you these are the secrets that will help you in burning fat from your body and building muscles. If you think you are too old for building muscle then you must read my Old School New Body review to find out how people over 50 are building muscles and enjoying healthy life.
Here’s the video in which you will get muscle building tips from the 60 years old man