Don’t do cardio for more than 30 minutes
You don’t want to go overboard with the cardio. Put a 30-minute limit and do it twice per week. Each session should consist of lighter jogging, cycling or any activity which is not too strenuous.
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Take protein supplements
Design your training around a diet plan which includes meals with lots of protein and complex carbohydrates 60-90 minutes before your workout, a protein shake filled with BCAAs you can drink during your workout and a whey protein shake you can take immediately post-workout, with some creatine, glucose, and glutamine added.
Plan your workout, set goals and stick to a schedule
Always strive to optimize your workouts and nutrition. Change what needs to be changed, look for possible mistakes and what needs to be improved. You should strive to keep the body engaged. Every 4-6 weeks, change the number of sets/reps, rest intervals, movements you do, your workout program. You want to keep the body guessing.
Do full-body workouts
The more muscle groups are involved in the performing of a movement, the greater the hormonal response/release will be. The hormones that are going to get released is that is going to stimulate muscle growth even after you’re done exercising. Provided your workouts are performed safely and properly and all muscle groups are stimulated evenly will also ensure that you avoid becoming seriously injured.
Break and repair
Proper rest is one of the pillars of bodybuilding and it is generally recommended that you sleep at least 8 hours a night. You don’t want to overdo it, though. Bodybuilding is about creating micro-tears in the muscle fibers and then repairing these tears with proper nutrition and rest. That’s how you get bigger. The maximal number of training sessions should be four and you should give your body ample time to repair itself. You can use the spare time to make some mental preparations about the forthcoming training.
Optimal protein intake
Strive to get at least 1 gram of protein per pound of bodyweight each day.
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A lot of people neglect stretching but it is an absolutely essential part of training since it’ll increase your flexibility, minimize the chances of getting injured and help you recover faster.
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Eat on a regular basis
You’re supposed to eat at least 5-6 small meals evenly spread out during the day. You should keep that fuel coming, especially in the form of protein and carbs. These two will help you keep the caloric intake up which will help you build muscle faster.
Less is more sometimes
The number of sets per muscle group should not exceed 20. In fact, you should strive to make it as close to twelve sets as you can. Also, the number of reps should be within the 6-12 range in order to stimulate optimal growth. Don’t train for more than 45-60 minutes in one session and lift with high intensity.
Alternate between full-body workouts and splits(advanced lifters)
Advanced lifters can use a body-split training routine where they can concentrate on their upper body in one training session and then on the lower body in the next, whereas beginners are better suited to using full-body workouts where they will train all their muscle groups in one session using compound movements. The best examples are overhead presses, bench presses, deadlifts, squats, dips, and rows.
Up your caloric intake by 500 calories
You need to make reading nutrition labels a habit to to get a general idea of what your daily caloric intake is. Once you know that number add 500 to it.
Thanks that was very helpful I’m 67 and was a professional rugby league player I’ve always keeped Fit an healthy and still work out 5 days a week .But the old body is not what it used too be 2 knee replacements a reverse right shoulder replacement and a few other old injuries have come back too haunt me and i find im losing muscle more than gaining it .but thanks for the tips .💪👏👍.