MUSCLE BUILDING OVER 50
HOW TO INCREASE YOUR METABOLISM AFTER THE AGE OF 50
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The reality of losing fat and muscle building over 50 is not always that easy. My goal isn’t necessarily to teach you how to drop weight, but to teach you how to get lean by helping you to increase your metabolism . A lot of the time both run side by side because if you lose body weight and build a little muscle, but fail to increasing your metabolism, you will put that unwanted weight straight back on!
So what are the benefits of increased metabolism for building muscle over 50?
- Lose unwanted weight and burn fat with less amount of activity
- Process food a lot quicker which prevents your body from
having unwanted fats during workouts.
There are many factors that affect the metabolism such as age, gender, weight, hormonal changes, diet, genetics and daily physical activities.
Ok, that's great. But how can I actually do this ?
Build up lean body mass
Metabolism decreases with age. To improve metabolism and exercising is one way to offset this problem.Muscle building over 50 burns calories and the more muscle you have, the more calories you burn, even while resting.
The amount of muscle you have is a strong determinant to the ability to burn calories and fat. Doing cardio exercises can boost your metabolism rate, and doing resistance or weight training can help build muscle we discussed in our previous article the health benefits to muscle building over 50
Benefits of muscle building over 50
Building muscle over 50 is one of the key ingredients in losing fat and it is more effective than any weight loss or diet plan. Besides doing the cardio exercises, you might take some simple tasks as walking or going up and down stairs to burn off calories.
Eat breakfast daily
Many people do not eat breakfast . Most of people who don’t eat breakfast think that it might help in losing weight if they consume as less meals as possible a day. However, they don’t realize that breakfast is the most important meal of the day. Breakfast boosts your metabolism rate and provides energy for the day. Alternately, the metabolism decreases if you don’t eat breakfast or eat later in the day.
Don’t skip meals
Skipping meals is the wrong concept for building muscle over 50 and losing unwanted body weight. Skipping meals will only make your metabolism slower, making the food you eat digest slower. This in turn will pack on the fats and turn the excess energy to unwanted fat.
Have a well planned meal
It is much easier to build muscle and lose unwanted weight if you have a daily or weekly meal plan. You may plan what, when, where, and serving size daily. Also, you might want to write down what you have eaten for every meal, and check whether it is as healthy as possible.
Have smaller portion meals for muscle building over 50
Consuming 4 to 6 meals a day every 2 to 4 hours can increase your metabolism rate. It also gives the body a steady supply of energy and prevent over eating. You should increase your intake of healthy meals rather than stuffing yourself full of junk food!
Drink more water for muscle building over 50
If your planning on building muscle over 50 you need to drink water. Water is not only a lubricant of the body, it also flushes the body out and keeps the kidneys operating at maximum efficiency. Lack of water causes the operation of the body’s functions to decrease and lower the metabolism rate. You should drink at least 8 glasses of water a day.
For muscle building over 50 you need to sleep well
Getting a good night’s sleep can boost the body's operations and metabolism. According to some researches, it stated that people who do not get enough sleep tend to gain more weight. In addition, the body uses sleep to regenerate and repair muscles.
Sugar is bad
Taking too much sugar might overload the body and cause many serious health problems such as obesity and diabetes. The human body cannot deal with a large amount of refined sugar that maybe present in your meals.
Spicy food is great for muscle building over 50
Spicy food is a good friend to boost the metabolism rate and help losing weight because of its ingredients. Therefore, eating some spicy food is good for your body.
Green tea is good for muscle building over 50
As we all know, the Japanese have healthier body's and live better than most of us over in the West. Drinking green tea is one of the key reasons behind that. Both green tea and coffee contain caffeine, however green tea can boost metabolism without any side effects to the body, and it can prevent oxidation to the skin.
Take higher energy foods - including whole grain, beans, fruits, and vegetables
Taking these meals can provide more balanced energy to your body when building muscle over 50 and assist with losing unwanted weight. It can also improve the process of digesting food.
Increase daily activities
Increasing your daily activities not only gives you a higher level metabolism rate, but also tend to burn more calories.
Think of your body as a car. While you put the right gas in the car and get it serviced, it goes like a dream until it needs filling up or servicing again, the human body isn’t that much different.
If we keep our body in great shape by eating good food and doing some form of exercise, we will perform at a higher level.
As you know food is our fuel and it plays a major role in how we perform from day to day and whether or not we are lean or over weight. If we eat more calories than our body needs it will store in our bodies as fat. The simple formula for building muscle over 50, maintaining good muscle tone and losing unwanted bodyweight is that you must consume less calories than your body burns (metabolic rate) or burn more calories than you consume.
No Excuses….Get started today. Remember to go and speak with your doctor if you have any health problems or if you are more than 20 lbs overweight before starting any new fitness and muscle building plan.
With a little obsession and focus, you will soon be on your way to a whole new you! The formula to building muscle over 50 and lose unwanted weight is to remember that “ Failure is the by-product of Procrastination . Its up to you at this point. After reading theses articles you can click off this website and go back to your normal routine and in a few weeks forget that you even read these.
Or you can make the choice to take further steps to reap the benefits of building muscle over 50. Good luck!
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