Little-Known Tips For Building Muscle After Turning 50

Have you noticed that despite your best efforts to achieve that six-pack you had twenty years ago, you have nothing to show for it? Living a healthy lifestyle is one thing; daring to regain or increase muscle mass with age takes dedication. Maybe you're frustrated because you have put in the work to attain muscle definition and lower body fat and your 50-something-aged body is not responding. You spend a lot of time working out, pushing yourself hard like your fellow gym rats, and restricting calories and food groups. Drastic measures, however, can lead to muscle loss and burnout (via Men's Health).

Men build more muscle and build it faster than women, thanks to their higher levels of testosterone. But as they age, men lose that advantage because their bodies produce less testosterone. Thus, it becomes a physiological reality for men to lose muscle mass over time and, for many, a goal to gain some control over the process. Thankfully, the steps middle-aged men can take to maintain or even increase muscle are simple and easily accessible. There's no need to invest money in cosmetic surgery, expensive supplements, or even hire a celebrity trainer. Consider these often overlooked tips for men in their 50s to increase muscle mass.

Many fitness fans who want to look as good as they feel may cringe at this advice: Add easy days. Rather than going all-out with HIIT (high intensity anaerobic training) workouts or powerlifting every day, research shows that incorporating steady state cardio aids in weight loss and builds endurance (via CDC). 

Aerobic cardio exercise also increases blood flow to the whole body, reduces inflammation, and speeds recovery. Think of it as active rest; relaxed aerobic movement that heals muscle strain. When you're rested, your muscles have the capacity to match your exertion, and burn tons of calories. Imagine your high-performing body as an efficient machine that can respond to greater force with greater velocity. The goal is to keep your body and mind healthy so that the fat-burning, high-intensity workouts get you closer to your muscular future self.

Because cardio requires less physical and mental strain, there's room for more relaxed fun. The more you enjoy yourself, the more likely you are to keep up the hard work. Try new group workout classes, catch up with an old friend for a pick-up game, and get out the golf clubs. Having a relaxed attitude about your muscle-building regimen increases your ability to roll with the punches of life, inside and outside the gym. If you take a step toward changing your attitude about how you achieve goals as a combination of work and play, you can boost the longevity of your muscle-building plan.

No surprise here: Lean men have more distinct muscles. You may or may not need to lose weight; either way, portion control is key for middle-aged men in achieving muscle tone. 

Research shows that with the natural slowing of the metabolism and cumulative muscle loss, building muscle requires more than working out (via Science). In order to achieve your muscle mass goal, remember to eat intelligently. Bring awareness to revising meal portions, perhaps reducing carbohydrates and increasing protein. Notice when one serving of your favorite, healthy snacks become two. You may want to gain more knowledge on sports nutrition (per Athletic Insight) or even consult with a sports nutritionist. 

Keep in mind that the rewards of having fun with exercise applies to diet as well. The adage "all things in moderation" connects the aspects of a realistic diet, one that meets your desire to get lean and allows you to enjoy your beer, rich dessert, or whatever your guilty pleasure may be.