When people reach middle age, they are not old but they are no longer young, but at this time, we still have higher requirements for the figure, and there will always be friends who ask, can people still have a tight body or train beautiful muscles when they reach middle age?The answer is yes, but it's a bit more difficult than when you were younger. Why is that?For middle-aged people, what do you need to do?
The answer is yes, although we always say that as we age, the risk of muscle loss increases due to the decline in physical function and the decrease in physical activity. It is true that compared with people in their 20s, the efficiency of muscle growth will be relatively low in middle age, but age is not the main factor that causes muscle loss or growth, but the main factor is the degree of stimulation of muscles and comprehensive nutrition (especially protein).
Therefore, no matter what age we are in, we should have confidence in ourselves, and when we have a goal, we must create good conditions for muscle growth, such as a good diet, regular exercise, high-quality sleep and stable mood, and so on.
Although the relationship between muscle growth and age is not very large, however, when we enter middle age, it is also difficult to train beautiful muscles, and this difficulty is not that there will be any problems with training itself, but that as we grow older, we will face a problem, that is, middle-aged fat and fat. In other words, if we don't control our weight well in middle age, resulting in a high body fat percentage, even if we can get some results from strength training, it will be covered by fat and will not be visible.
Therefore, if you want to build beautiful muscles after middle age, in addition to strength training, you can also maintain a healthy body fat percentage, which is also difficult, because as you age, your basal metabolism will decline, and your overall activity level will decrease due to family and work reasons, which will lead to a decrease in your overall daily calorie consumption, and if you don't pay attention to your diet at this time, you will become fat. In addition, for women, in middle age, they also face the problem of menopause, and when menopause comes, the body will promote the protection of estrogen, and when they get fat, they are particularly prone to fat belly.
In other words, it is not impossible for people to have a tight body or beautiful muscles when they reach middle age, but to put in more effort, on the one hand, to lose and control weight, and on the other hand, to pay attention to nutrition and adhere to regular training.
Although it is said that it is difficult for people to develop beautiful muscle lines when they reach middle age, it does not mean that it is impossible to achieve, so it is not too late to start strength training at any age, and strength training should be taken seriously, because strength training brings us a lot of benefits. For example:
Strength training can create conditions for muscle growth. One of the conditions for muscle growth is to stimulate it to a certain extent, and strength training is more targeted than daily activities or aerobic exercise.
Strength training can reduce the rate of basal metabolism decline, strength training can reduce the risk of muscle loss, and maintaining a certain amount of muscle mass can keep basal metabolism relatively stable, so insisting on strength training can help us reduce the rate of basal metabolism decline, so as to better reduce and control weight.
Strength training can make the body better, fat loss is a systemic process, while losing weight, all parts of the body will become thinner, and strength training can be done locally, through targeted training, you can modify the local sense of line, so as to make the figure better.
Strength training can also help with fat loss. Fat loss requires a calorie deficit, and on the premise of controlling the diet, strength training can also produce considerable consumption, so as to supplement the diet to achieve the purpose of fat loss.
Strength training can maintain the health of joints and bones, strength training can help us maintain muscle mass, sufficient muscle mass will play a role in protecting joints, in addition, strength training can form effective pressure on bones, so as to create good conditions for bone growth, thereby playing a role in protecting bones.
In fact, strength training in middle age is not much different from when you are young, after all, middle age is not much of an age, and we still have a good ability to accomplish these things. Of course, for the elderly, you need to assess your health, and then choose the training you can according to your ability, and the most important thing for the elderly friends is to pay more attention to rest, in terms of training frequency, the elderly friends can only arrange 2-3 times a week.
Having said that, for middle-aged people, in addition to putting strength training on the agenda, we should also pay attention to the efficiency of strength training, what should we do to improve efficiency?
1.Start with the basics
Such as squats, deadlifts, bench presses, rowing, Pushing, if the requirements are not high, these movements can basically meet the needs of whole-body training, we can rely on these movements to shape the body, and these movements can help us become familiar with the basic action patterns, can improve their abilities, and can form effective stimulation for different muscle groups throughout the body, and at the same time as compound movements, while practicing these movements, you can also form training for other parts, so as to improve training efficiency and achieve a purpose of shaping.
2.Ensure the standard of action
The standard of action is the basis for improving ability and training efficiency, of course, it is also the basis for increasing weight in the later stage, and it is a guarantee for reducing risks, so when we put strength training on the agenda, do not rush to do systematic training, but start from being familiar with the movement mode, and then start training. This is how you can maximize your training efficiency.
3.Be proactive
Strength training is not simply a process of lifting and putting down the weight, but to achieve active control, and to achieve active control, in addition to understanding the essentials of the action and being familiar with the action mode, but also to know the action practice, to understand the position of the target muscle, and then in the process of the main feeling, to find the sense of force of the action, that is, to achieve the often said "consistent movement", of course, to do this requires a more or less process, so don't be too anxious.
4.Slowly increase the weight
If you want to make muscles grow, you need to form a new stimulation of muscles, always choose the same action, the same training method is not of great significance, therefore, in the way of weight-bearing or weight, you must challenge your comfort zone, for example, when the bodyweight action can be easily completed, you should consider using dumbbells or elastic bands to train, when you feel that the use of dumbbells can be easily completed, you need to further increase the weight, that is, you need to achieve gradual overload, so as to better stimulate the growth of muscles.
Of course, if we don't have high requirements, it's okay to find a way to feel comfortable and keep training with the goal of health and body tightness, but as our ability improves, we will unconsciously challenge new ways, such as trying other movements or trying more weights.
5.Adequate nutrition
Nutrition is also an important condition for muscle growth, in the case of insufficient nutrition, it will increase the efficiency of muscle breakdown, from a calorie point of view, during fat loss is not conducive to muscle growth, so our requirements during fat loss should also be to reduce the risk of muscle loss as much as possible.
If you want to reduce the risk of muscle loss or let muscle grow, in addition to certain caloric conditions, you should pay more attention to protein intake, especially during fat loss, or the more you control your diet, the more you should pay attention to protein intake2-2 grams per kilogram, and the absorption rate of protein should also be considered, so it is better to choose animal protein, and also allocate the protein to three meals a day, rather than the one that eats all at once to complete the task.
Although the loss of muscle is related to age, but the growth of muscle is not related to age, so no matter what age we are in, we must have confidence in ourselves, we will act under strong confidence, when we enter middle age, although there is a certain difficulty in training beautiful muscles, but as long as we work hard, we can achieve the goal, and what we have to do, in addition to insisting on strength training, is more important is to develop good habits, such as healthy diet, regular sleep and stable mood.
Author: October Zhixing.