Men can lose 30% of their muscle mass by age 60
This results in a shorter life
Here is how you can stop muscle loss by building your dream V-Shape Physique!
= Thread =
This results in a shorter life
Here is how you can stop muscle loss by building your dream V-Shape Physique!
= Thread =
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 lose 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 lose 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 macro of muscle!
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 macro of muscle!
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 5-8 reps performed at 85-97% intensity
ā¢ 3x workouts per week.
Then progressively overload by:
- Adding reps
- Adding weight
- Adding sets
ā¢ 8 to 10 exercises that target all the major muscle groups
ā¢ Sets of 5-8 reps performed at 85-97% intensity
ā¢ 3x workouts per week.
Then progressively overload by:
- Adding reps
- Adding weight
- Adding sets
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
Maintain that sweet V Shape into your golden years!
1. Increase testosterone
2. Eat High Protein
3. Lift Weights
4. Take Creatine
5. Vitamin D
Maintain that sweet V Shape into your golden years!
Mark did it!
He joined the V-Shape Fitness Program and changed his life!
In just 3 months he:
- Lost 25lbs
- Added quality muscle
- Develop a V-Shape Physique
You can too!
Book your free strategy call: calendly.com
He joined the V-Shape Fitness Program and changed his life!
In just 3 months he:
- Lost 25lbs
- Added quality muscle
- Develop a V-Shape Physique
You can too!
Book your free strategy call: calendly.com
PS.
Are you tired of being out of shape?
Want to build the body of your dreams and change your life?
Grab my free V-Shape 12-Week Program to learn the keys to building your dream V Shape Body and changing your life!
karlf2fcoaching.kartra.com
Are you tired of being out of shape?
Want to build the body of your dreams and change your life?
Grab my free V-Shape 12-Week Program to learn the keys to building your dream V Shape Body and changing your life!
karlf2fcoaching.kartra.com
Thanks for reading!
If you enjoyed this thread, follow me @V_ShapeFitness
and retweet the first tweet
I'm here to help you:
ā¢ Shred Fat
ā¢ Pile on Muscle
ā¢ Improve your performance
Have an awesome day!
If you enjoyed this thread, follow me @V_ShapeFitness
and retweet the first tweet
I'm here to help you:
ā¢ Shred Fat
ā¢ Pile on Muscle
ā¢ Improve your performance
Have an awesome day!
P.S.
Iām looking for TWO MEN who want to:
- Shred Fat
- Build Muscle
- Boost Confidence
And get that V Shape Body guaranteed!
Just 2 hours/week
Not cheap but will change your life!
or DM 'V' for info
Iām looking for TWO MEN who want to:
- Shred Fat
- Build Muscle
- Boost Confidence
And get that V Shape Body guaranteed!
Just 2 hours/week
Not cheap but will change your life!
or DM 'V' for info
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