Just because you’re a little bit older doesn’t mean that you can’t get lean, ripped, and buff. Whether you’re 40, 50 or even 60 – you can still get the body you want at any age.
Of course, you can’t expect to do the same exercises that the 25 year old guy next to you is doing and get the same results. To maximize your results as an aging fitness enthusiast, there are a few tricks that you should keep in mind. Followed closely, that 25 year old might be asking you for advice.
Bullet Proof Your Joints
It’s no secret that as you age, the more prone to injury you become. Worse yet, when you do get injured, your body isn’t as adept at recovering. This is different than muscle soreness, which is a normal part of strength training.
Rather than find yourself laid up in your couch or at rehab for that aching back, give “pre-hab” a try.
Pre-hab is a preventive approach to treating injuries. Instead of wafting for injuries to happen, you do exercises to strengthen the muscles that support your joints.
Make sure you give proper attention to the joints that tend to flare up the most in older folks: shoulder, back, elbows, and knees. If you can spare just 5 minutes per day bulking up these vulnerable joints, you’ll save yourself hours at the physical therapy office.
Pack The Protein
It’s no secret that one of the most important nutrients for bodybuilders is protein. The thing is, as you age, your body needs more protein than ever. Research out of Purdue University shows that strength training older people who ate the greatest amount of protein gained significantly more muscle and strength than those who ate the nationally recommended amount of protein.
To get the same benefits, make sure you’re eating at least 1.2g of protein per kg of body weight.
Eat For the 21st Century
Sure, you may have been raised on meat and potatoes, but if you want to be truly fit, you have to adjust your diet to modern times. That means ditching the 3 square meals in favor of 5-6 small meals per day, eating a boatload of fresh fruit and vegetables, and ditching the canned and processed food.