Weight loss after 50 is a widespread natural phenomenon. According to studies, the human body slows down in various aspects as you grow older. Testosterone levels, for instance, peaks during puberty and begins to drop as you enter your thirties. By the time you are 50 years old, natural testosterone levels are around half your peak levels. Muscle also degrades faster and builds slower.
Both muscle loss and low testosterone levels can result in a myriad of issues ranging from physical fitness to cardiovascular health, stamina, and performance, among others. Fortunately, you can still gain lean or even bulging muscles well into your 50s and 60s. There are various ways you can kick start your metabolism to synthesize more lean muscle and boost testosterone regardless of age. These are usually the best. Here is a look at seven practical examples.
- Increase your protein intake
Diet is critical when attempting to build muscles. Your body takes nutrients absorbed from the food you eat and use them to synthesize and nourish cells, tissues, and muscles. Protein is one of the essential food groups for muscle gain. Take more lean protein from beef, veal, chicken, fish, eggs, and dairy. You can also find protein in various plant foods to get the best of both ends. You should also maximize your intake of other essential nutrients, including vitamins, minerals, antioxidants, unsaturated healthy fats, and carbs. These exist in a wide range of plant and animal foods including oatmeal, rice, legumes, fish oil, avocados, beetroots, olive oil, and broccoli, among others.
- Perform best exercises for muscle gain
If you are already eating a balanced diet, you can start to incorporate more physical activity into your daily routines. According to studies, regular physical activity can boost your natural testosterone levels in various ways. It helps you burn the extra calories, adds tension into your muscles spurring growth, and improves blood circulation. It aides the supply of essential nutrients to the cells and tissues. Exercise also prevents various medical conditions and improves your cardiovascular health.
You can incorporate jogging, cycling, and swimming into your daily lifestyle. Consider HIIT (high-intensity interval training), compound moves, and other workouts that promote muscle growth in different areas. You can discuss with your trainer or create your workout routine for muscle gain.
- Vitamins and supplements
Since the body synthesizes testosterone and muscle cells, you must provide the right nutrition. It includes combining micronutrients, minerals, vitamins, phytochemicals, antioxidants, and even probiotics. Vitamins A, B, C, D, and E, as well as minerals like potassium, zinc, iodine, magnesium and calcium aid various roles in the body including mineral and nutrient absorption, blood clotting and recovery, cell matter synthesis and neurotransmitter reactions among others. According to studies, taking more zinc and vitamin D can boost your natural testosterone levels. You can also supplement the diet with whey protein, antioxidants, essential oils, and other micronutrients.
- Get enough recreational activities to avoid stress
Studies indicate that pressure can increase the levels of cortisol, a stress hormone that lowers the level of testosterone in the body. It is recommendable to avoid stress and situations that get you anxious. One great way to achieve this is by doing some of the things you love. You can ride bicycles and motorbikes, go mountain climbing or participate in any recreational activity that leaves you feeling great about life. Outdoor activities that have a physical component are usually the best as they also keep you fit.
- Rest and recovery
Muscle growth and body repair mostly happen during a good night’s sleep. According to studies, you should sleep for at least 7 hours every day to enable optimum body function. In addition to repairing and building your body, high-quality sleep leaves you feeling rejuvenated and energetic in the morning.
You should also break away from strenuous physical activity at least once or twice a week to allow your body to recover and grow bigger muscles. One emerging way to boost muscle relaxation, recovery, and good night sleep is through cannabis products like CBD oil. If you are considering this as an option, online dispensary canada is a good option to buy it from.
- Find a team for consistency
Growing muscle after 50 is possible, but not a walk in the park. You need a plan, persistence, and flexibility to achieve your fitness goals. With all odds against you, failing to follow your plans will be the major undoing. However, if you stick to the plans, measure your progress, adjust where necessary, and keep up with the excellent work. You will soon notice significant differences in your frame, health, and wellness.
- Consider natural testosterone booster and other alternatives
You can get up your intake of natural testosterone booster and supplements that help you deliver more micronutrients in addition to what you are getting from the diet. It is particularly helpful if you want to grow bigger muscles or have solid fitness goals and deadlines. You can even combine supplementation with anabolic steroids like dbol to spur muscle growth and enhance your workout performances.
Testosterone and muscle gain share a healthy relationship. The hallmarks of peak testosterone levels include more energy and endurance for exercise, improved metabolism, and more muscle development. Muscle gain also impacts testosterone levels. At 50, your priority should be finding ways to gain muscles, while increasing your testosterone levels at the same time. Nutrition, regular exercise, mental health, and consistency are the best solutions. You can also support and compliment them in various ways.