Tips to Gain Muscle After 50

When exercising, men's muscles will develop faster and significantly larger than women's. This is due to the high levels of male hormone testosterone in the body. But as men age, this advantage will no longer exist because the body secretes less testosterone, according to the health website Healthline (USA).

Regular exercise helps men maintain and develop muscle mass.

As a result, as men age, they lose muscle mass and their muscles become smaller. Fortunately, for middle-aged men, there are a number of ways to help them maintain muscle mass and even help their muscles become firmer and larger.

To do this, men don’t need expensive supplements, personal trainers, or cosmetic surgery. The first thing they need to do is maintain a regular exercise routine.

Instead of just lifting weights, studies show that combining cardio exercises like jogging , cycling will help you lose weight, control your body fat percentage and significantly increase your endurance. Not only that, cardio will help increase blood circulation throughout the body, help reduce inflammation and speed up recovery. Moreover, cardio also helps the body burn more calories while at rest.

An extremely important factor that helps men's bodies become firm and muscular is a low body fat ratio. To do this, you not only need to exercise but also control your diet properly.

Not only that, studies show that the metabolism of middle-aged men will slow down and muscle loss will gradually accumulate over time. Therefore, to maintain and develop muscle mass, exercise alone is not enough, but also a reasonable diet is required.

The general rule is to increase protein-rich foods such as lean meat, eggs, shrimp, beans and some other dishes. At the same time, it is necessary to avoid foods high in white starch and sugar such as cakes, carbonated soft drinks or sweetened condensed milk. If you want to optimize your workout results, men can seek out a sports nutritionist to get guidance on the most suitable diet for themselves, according to Healthline (USA).

Source: https://thanhnien.vn/nhung-meo-can-biet-de-tang-co-sau-tuoi-50-185240726013340007.htm