Tips to Gain Muscle After 50

When men exercise, their muscles develop faster and become significantly larger than women's. This is due to the high levels of the male hormone testosterone in their bodies. However, as men age, they lose this advantage because their bodies produce less testosterone, according to the health website Healthline (USA).

Regular exercise helps men maintain and develop muscle mass.

Therefore, as men age, they lose muscle mass, and their muscles shrink. Fortunately, for middle-aged men, there are several ways to help them maintain muscle mass, and even help their muscles become firmer and larger.

To achieve 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 it with cardio exercises like running is beneficial. Cycling helps with weight loss, controlling body fat percentage, and significantly increasing endurance. Furthermore, cardio improves blood circulation throughout the body, reducing inflammation and speeding up recovery. Moreover, cardio helps the body burn more calories while at rest.

A crucial factor in achieving a toned, muscular physique in men is a low body fat percentage. This requires not only exercise but also careful diet control.

Furthermore, studies show that the metabolism of middle-aged men slows down, and muscle loss gradually accumulates over time. Therefore, to maintain and develop muscle mass, exercise alone is not enough; a proper diet is also necessary.

The general principle is to increase protein-rich foods such as lean meat, eggs, shrimp, beans, and other similar items. At the same time, it's necessary to avoid foods high in refined carbohydrates and sugar, such as cakes, sugary drinks, and sweetened condensed milk. For optimal training results, men can consult a sports nutritionist for guidance on the most suitable diet for them, according to Healthline (USA).

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