If you do nothing you can lose 30% of your muscle mass before 60.
Small and weak muscles take years off your life!
These 5 simple steps will stop your muscle loss in its tracks.
= Thread =
Small and weak muscles take years off your life!
These 5 simple steps will stop your muscle loss in its tracks.
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Age-related muscle loss, called sarcopenia, is a natural part of aging.
After age 30, you begin to lose 3% to 5% per decade.
Most men will lose about 30% of their muscle mass during their lifetimes.
Less muscle means weakness, less mobility, more falls & fractures.
After age 30, you begin to lose 3% to 5% per decade.
Most men will lose about 30% of their muscle mass during their lifetimes.
Less muscle means weakness, less mobility, more falls & fractures.
Just because you lose muscle mass does not mean it is gone forever.
The good news is even if you lost muscle in old age you can still bring it back!
It takes work, dedication, and a plan, but it is never too late to rebuild muscle and maintain it!
So let's have a look how!
The good news is even if you lost muscle in old age you can still bring it back!
It takes work, dedication, and a plan, but it is never too late to rebuild muscle and maintain it!
So let's have a look how!
1. Increase Testosterone
One contributor to sarcopenia is the natural decline of testosterone as we age
This hormone stimulates protein synthesis and muscle growth.
Think of testosterone as the fuel for your muscle-building fire.
As the fuel goes so does the fire.
One contributor to sarcopenia is the natural decline of testosterone as we age
This hormone stimulates protein synthesis and muscle growth.
Think of testosterone as the fuel for your muscle-building fire.
As the fuel goes so does the fire.
Some simple steps to help boost testosterone and keep your muscle as you age:
1. Exercise.
2. Eat well.
3. Minimize stress.
4. Get vitamin D.
5. Consider supplements.
6. Sleep.
7. Avoid estrogen-like chemicals.
8. Reduce alcohol.
1. Exercise.
2. Eat well.
3. Minimize stress.
4. Get vitamin D.
5. Consider supplements.
6. Sleep.
7. Avoid estrogen-like chemicals.
8. Reduce alcohol.
2. Eat High Protein
Diet plays a key role in building muscle
Protein is the king of muscle food.
The body breaks it down into amino acids, and uses to build muscle.
Older men experience anabolic resistance, which lowers their ability to break down and synthesize protein.
Diet plays a key role in building muscle
Protein is the king of muscle food.
The body breaks it down into amino acids, and uses to build muscle.
Older men experience anabolic resistance, which lowers their ability to break down and synthesize protein.
If you are older, you need more.
A daily intake of 1.3gms of protein per kg of body weight for older adults who do resistance training.
For example, a 79kg man would need about 103g a day.
Divide protein equally among your daily meals to maximize muscle protein synthesis.
A daily intake of 1.3gms of protein per kg of body weight for older adults who do resistance training.
For example, a 79kg man would need about 103g a day.
Divide protein equally among your daily meals to maximize muscle protein synthesis.
Easy sources of protein:
ā¢ Skinless chicken breast
ā¢ Lean beef (including tenderloin, sirloin, eye of round)
ā¢ Skim or low-fat milk
ā¢ Skim or low-fat yogurt (& greek yoghurt)
ā¢ Fat-free or low-fat cheese
ā¢ Eggs
ā¢ Lean pork (tenderloin)
ā¢ Beans
ā¢ Tofu
ā¢ Whey
ā¢ Skinless chicken breast
ā¢ Lean beef (including tenderloin, sirloin, eye of round)
ā¢ Skim or low-fat milk
ā¢ Skim or low-fat yogurt (& greek yoghurt)
ā¢ Fat-free or low-fat cheese
ā¢ Eggs
ā¢ Lean pork (tenderloin)
ā¢ Beans
ā¢ Tofu
ā¢ Whey
3. Lift Weights
The key to muscle mass!
To gain more muscle mass, older men need a structured and detailed strength/resistance program.
A good resistance program has been shown to increase muscle strength in older adults by as much as 49% in just weeks!
So what should you do?
The key to muscle mass!
To gain more muscle mass, older men need a structured and detailed strength/resistance program.
A good resistance program has been shown to increase muscle strength in older adults by as much as 49% in just weeks!
So what should you do?
A typical training program may include
ā¢ 8 to 10 exercises that target all the major muscle groups
ā¢ Sets of 12 to 15 reps performed at 60-70% intensity
ā¢ 2-3x workouts per week.
Then progressively overload by:
- Adding reps
- Adding weight
- Adding sets
- Decreasing rest
ā¢ 8 to 10 exercises that target all the major muscle groups
ā¢ Sets of 12 to 15 reps performed at 60-70% intensity
ā¢ 2-3x workouts per week.
Then progressively overload by:
- Adding reps
- Adding weight
- Adding sets
- Decreasing rest
4. Take Creatine
One of the most well-known benefits of creatine is an increase muscle mass and speed up muscle growth.
This is of particular importance to older adults who experience sarcopenia.
Evidence shows supplementing creatine can stop and even reverse muscle loss.
One of the most well-known benefits of creatine is an increase muscle mass and speed up muscle growth.
This is of particular importance to older adults who experience sarcopenia.
Evidence shows supplementing creatine can stop and even reverse muscle loss.
Key benefits of Creatine:
ā¢ More energy
ā¢ More strength
ā¢ More muscle
ā¢ Improves performance
ā¢ Speeds up muscle growth
ā¢ Reduce fatigue
ā¢ Cognitive performance
Take 5g/day of creatine monohydrate
ā¢ More energy
ā¢ More strength
ā¢ More muscle
ā¢ Improves performance
ā¢ Speeds up muscle growth
ā¢ Reduce fatigue
ā¢ Cognitive performance
Take 5g/day of creatine monohydrate
5. Vitamin D
Vitamin D production decreases with age
It supports energy supply by maintaining normal mitochondrial functions.
Reduced energy results in a decrease of muscle function, usage, and mass.
Getting enough Vitamin D is crucial in combatting sarcopenia!
But how?
Vitamin D production decreases with age
It supports energy supply by maintaining normal mitochondrial functions.
Reduced energy results in a decrease of muscle function, usage, and mass.
Getting enough Vitamin D is crucial in combatting sarcopenia!
But how?
Tips to get more vitamin d:
1. Spend time in sunlight
2. Consume fish and seafood
3. Eat more mushrooms
4. Include egg yolks in your diet
5. Eat fortified foods
6. Take a supplement
More vitamin d = more energy = more muscle!
1. Spend time in sunlight
2. Consume fish and seafood
3. Eat more mushrooms
4. Include egg yolks in your diet
5. Eat fortified foods
6. Take a supplement
More vitamin d = more energy = more muscle!
There you have it folks! The keys to maintain your muscle as you age and add years to your life!
1. Increase testosterone
2. Eat High Protein
3. Lift Weights
4. Take Creatine
5. Vitamin D
1. Increase testosterone
2. Eat High Protein
3. Lift Weights
4. Take Creatine
5. Vitamin D
PS.
Are you tired of being overweight?
No time?
No energy?
No worries!
Grab my free Foundations to Fitness eBook to learn the keys to dropping 20 pounds and changing your life!
karlf2fcoaching.kartra.com
Are you tired of being overweight?
No time?
No energy?
No worries!
Grab my free Foundations to Fitness eBook to learn the keys to dropping 20 pounds and changing your life!
karlf2fcoaching.kartra.com
PPS.
Most coaches charge $99 for a 14-day challenge
For a limited time, sign up for the upcoming F2F 14-day challenge free!
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Starts December 1st!
Hurry limited spots!
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karlf2fcoaching.kartra.com
Most coaches charge $99 for a 14-day challenge
For a limited time, sign up for the upcoming F2F 14-day challenge free!
- Drop fat
- Build muscle
- Transform your life
Starts December 1st!
Hurry limited spots!
Register here ā¬ļøā¬ļøā¬ļø
karlf2fcoaching.kartra.com
Thanks for reading!
If you enjoyed this thread, follow me @F2FCoach
and retweet the first tweet
I'm here to help you:
ā¢ Transform your body
ā¢ Create a healthier life
ā¢ Improve your mindset
Have an awesome day!
If you enjoyed this thread, follow me @F2FCoach
and retweet the first tweet
I'm here to help you:
ā¢ Transform your body
ā¢ Create a healthier life
ā¢ Improve your mindset
Have an awesome day!
P.S.
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- Gain muscle
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DM 'YES' for info!
Iām looking for ONE PERSON who wants to:
- Drop 20+lbs
- Gain muscle
- 10x Energy
If you have 2 hours a week, this is for you!
This is not cheap but will change your life, guaranteed!
Massive results in 90 days or I pay you!
DM 'YES' for info!
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