It is inevitable that the hormone level in the 40 s is worse than that in the 20 s, and the muscle gain efficiency is lower than that in the 20 s, but the hormone level will increase with fitness training, and muscle gain is directly related to training.
Without hard work, young people in their twenties and thirties will not gain muscle. And if you work hard enough, people in their forties and fifties can build good muscles! Examples like this can be seen everywhere. Whether it is a gym or a park, there are many middle-aged muscular men and even elderly muscular men.
Remember the mode of "eat+practice+sleep" in bodybuilding training?
Training should focus on large muscle group training, especially squat training, which can promote hormone secretion and increase muscle effect!
Other movements such as push-ups, pull-ups, hard pulling, etc. are all good compound training. After the foundation is improved, special training for arms, waist and abdomen, calves and other parts will be added.
Pay attention to a comprehensive diet, especially protein's supplement, and take in high-quality natural foods such as meat, eggs, milk and beans.
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Sleep ensures 7-8 hours of high-quality sleep and promotes muscle growth.
Do these three things well, persevere and work hard enough, and you are a muscular man!
To learn more about fitness, please pay attention to "Self-esteem Fitness for Prisoners"
Friend, can people in their 40 s still gain muscle through exercise? Let me give you a satisfactory answer. In a word (this is not a problem), people of any age can keep fit and build muscles, and middle-aged people also need muscle building exercises to keep fit and shape.
At the age of 45, he entered the gym and began to work out. At that time, everyone looked at me differently. After more than half a year's unremitting efforts, my muscles have become very full and stylish, and the speed of growing muscles is faster than that of young people in their thirties. I felt very proud and confident at that time. People who look at me with different eyes cast envious eyes.
Yang Xinmin, a famous national bodybuilding champion, started fitness at the age of 37 and won the first and second place in Asian national competitions for many times. In 2008, Yang Xinmin, a 60-year-old bodybuilder, won the East Asia Bodybuilding Championship and the 70kg class. Oh, my God! I really envy you! Bodybuilder, I admire veteran Yang Xinmin most.
Friend! Come on! Master Yang won the world bodybuilding championship at the age of 60! Your forties are a good time for you to keep fit and gain muscle!
Come on, friend! Again (that's not the case).
Here are some pictures, evergreen trees in bodybuilding, Miss Yang.
Hello, my friend, there is really no age difference about fitness.
I am 40 years old. I walked into the gym last year, and now it is the ninth month. My muscles are so long! Many young friends in the gym asked me if I was a professional and wanted to play. We don't brag. I talk about muscle growth in the gym. I'm definitely in the top three.
It's not too late to exercise in your 40 s, and there are also several fitness people in their 60 s around you. They are all in good shape and clear lines! You should have seen that teacher Yang on the Internet or in the video! That's a model!
Exercise makes people young and confident! Wear what you want and do what you want!
Welcome to join the fitness army!
Hello, I'm glad to answer your question.
There is no age limit for muscle gain. As long as you have confidence and perseverance, through persistent training, you can get the ideal figure. Some friends think that people pass the peak of physical fitness in middle age, and various conditions and indicators begin to decline. In fact, some aspects are not as energetic as young people (and some middle-aged friends are really gods, which is undeniable. ), but it is ok as far as muscle gain is concerned.
When training, you must do what you can, and don't overtraining to achieve your goals, which will affect your work and life, whether you are middle-aged friends or young people. Especially in the early stage of training, we must step by step. When people reach middle age, they should try to avoid using heavy objects for exercise. They can choose a moderate weight and focus on gaining muscle. Warm-up before training and stretching and relaxation after training are both helpful to physical training and recovery.
In the process of training, we must ensure the correct posture and familiarity with the essentials of action. Improper posture may strain muscles or damage joints. Avoid holding your breath during training, which will damage cardiovascular and cerebrovascular diseases. If you really can't stick to it, stop and have a rest, relax and adjust, and don't pursue your body shape and appearance too much. Fitness is more important to pursue a healthy life and a healthy body.
In diet, it is necessary to develop the eating habit of eating less and eating more meals, which will not damage the stomach, but also be beneficial to the digestion and absorption of the body. Stay away from high-fat and high-calorie foods and eat more foods with high protein, high carbon and high moisture, such as vegetables, fruits and coarse grains, which provide favorable conditions for muscle growth. Develop a good routine, go to bed early and get up early.
Thank you for reading.
The conclusion is: no problem
1, I am 43 years old. Two years ago, I took traditional Chinese medicine to treat reflux gastritis, which caused drug-induced hepatitis. My weight dropped from 150 kg to 130 kg in one month. My body felt bad for a while. Nausea, vomiting and eczema torment me. Following the doctor's advice, I began to exercise three times a week. At present, my weight has recovered to 150 kg. It is especially gratifying that the body shape has reached the most ideal shape in life. The best body fat content is 1 1.8%, chest circumference is increased from 96 to 105, shoulder width is increased from 45 to 50, waist circumference is slightly wider (waist and abdomen are my weakness), and there is no fat. If you really want to continue, you can take part in a bodybuilding competition.
2, friend apprentice 38, seeing my effect, envy and hate, pestering me to exercise together, it's been a month now. The young man's energy and perseverance are relatively strong and firm. He runs at home for 30 minutes three times a week. Now the upper girth and arm effects are obvious, the muscle lines are also seen, the abdominal fat is reduced, and the body fat content is rapidly reduced from 19.7% to 17%.
Experience: With the growth of age, metabolism declines and it is easy to be obese. But I eat moderately every day, do not eat snacks and supper, eat normally three meals a day, reduce the intake of rice and pasta appropriately, and eat vegetables according to my usual habits. The focus is on the intake of milk, eggs and fruits. Every training is based on shaping, with moderate weight and low performance requirements, protecting joints and spine and cervical vertebrae. Your figure will take a qualitative leap slowly. Dare not use too much weight to stimulate. I don't like too many muscles, and the muscle gain effect is obvious. After exercise, my original discomfort disappeared. Refreshing! Excellent condition.
I hope all fans will be encouraged.
Borrow pictures to stimulate you!
In response to this question, Xiaoyu wants to say that, of course, fitness is not directly related to age, no matter sooner or later. Although the metabolic function of the body becomes weaker and weaker with age, if you want to look younger at the same age, then you have to exercise and increase your body muscle content, so that you will always be younger than 10 years old among your peers.
Xiaoyu has met many older fitness gods in more than three years, including the tallest grandfather in his seventies, who can pull hard 100 kilograms. He has only been working out for five years, and he is not in his seventies at all. If he doesn't say he is in his seventies, no one will believe that he is in his seventies and looks like a man in his fifties.
I also met my uncle in his fifties. Because I didn't pay attention when I was young, when I was near 50 years old, various physical diseases came, and finally I went to the hospital and stayed for a long time. Although he recuperated in the hospital and recovered a little, he still had a big problem compared with healthy people, so the hospital advised him to exercise more in the future. As a result, he signed up for a gym. From going to the gym, walking on the treadmill, slowly starting running, and then getting in touch with aerobic bicycles. By the fourth year now, his body has fully recovered and his body muscle content is much higher than that of four years ago. The whole person looks nearly 10 years younger than four years ago. He himself said that fitness is an indispensable part of his life now, and he wants to influence more people around him to exercise. He thought it would make him healthier from the beginning, but he didn't expect that at his age, he could gain muscle and shape, have a perfect figure and have a healthy body of 10 years old. Age is really not a big problem.
Generally speaking, Xiaoyu has met many elderly inspirational fitness gods in more than three years, probably because their physical functions recover slowly in the old age, so they are much slower than young people in muscle building. However, as long as there is a reasonable training plan and reasonable diet and sleep arrangements, age is not a problem at all. As long as you stick to it, you will get the results you want, even unexpected results.
Can a man in his forties still gain muscle through exercise? Men over 40 can gain muscle through exercise, but they should train step by step according to their physical condition.
Men in their forties are not as energetic as men in their twenties and thirties because of the decline of physical function, and their training endurance, training load and training recovery are not as good as those in their twenties and thirties, but as long as the training methods are scientific, they can still gain muscle.
Men over the age of 40 should start training with aerobic exercise such as brisk walking and jogging. The initial training is to gradually adapt their bodies to exercise and improve their athletic ability. After training to a certain stage, if there is a lot of fat, it is necessary to increase the time and intensity of aerobic exercise and reduce fat deeply; If the fat is moderate, you can turn to anaerobic exercise to gain muscle.
On the one hand, we should use all kinds of training equipment correctly, on the other hand, we should train according to physical endurance. Muscle-building training should focus on heavy weight and few times of training, and at the same time ensure adequate rest and diet nutrition. The effect of muscle building training lies in persistence. Men in their forties can achieve the same muscle building effect as long as they keep training.
If you are talking about fitness, it must be regardless of age. If you gain muscle, with the increase of age, your metabolism will gradually decline. Muscle gain is to speed up metabolism. Therefore, the older you get, the more you need to keep fit and build muscles in order to stay young. At least in the peer circle, you must be the youngest one!
There is an old man in charge of cleaning in my gym. He is about 55 years old. Once after the lights went out in the gym, he silently did pull-ups there, and I was instantly in awe.