1. give your body macronutrients, and your muscles will grow

The main reason many people fail to gain muscle is the lack of a balanced diet. To gain weight, you need to take in more calories than you burn during the day. The excess calories serve your body to regenerate and build muscle tissue that has been stressed during exercise.

The amount of excess calories is individual for everyone. If you’ve had trouble gaining weight in the past, try consuming 1.25 grams of protein per day along with 2 grams of carbohydrates per 0.5 kilograms of your body weight.

If you want to cope with a calorie deficit, make sure you take in the above amounts of protein and carbs at least one month before starting. This way, you are giving your body ample time to respond to the increased calorie intake. If you gain weight, then the body is getting enough calories. However, if you are not gaining weight, you should start eating more calories. We do not recommend consuming more than 1.5 g of protein per 0.5 kg of body weight. To gain weight, try consuming more calories, mostly carbohydrates.
2.eat at least every 4 hours
Getting the right timing for your meals is one of the most critical aspects when exercising and trying to gain muscle mass. Suppose you are trying to take in the minimum amount of fat. In that case, if you eat regularly every 4 hours, your body will remain in an anabolic state (muscle building state) because you are always supplying the necessary nutrients for their growth.

Eating every 3-4 hours is much more useful than eating 3-4 times a day in large portions. Have you ever eaten 1200 net calories for lunch? It turns out that the chicken with rice will climb through your eyes. It is far more practical for the body to eat 600 calories divided into 6 meals than to eat 3 meals of 1200 calories.
3.take BCAAs between meals and workouts
BCAA amino acids are a guaranteed method of utilizing the obtained proteins. They provide an immediate source of energy for your muscles, unlike protein foods or whey isolate. BCAAs enter the bloodstream relatively quickly. An immediate increase in BCAA’s will give your muscles the energy they need to synthesize protein.
Research shows BCAAs build and repair muscle. Increases protein synthesis, decreases muscle protein breakdown, and decreases muscle fatigue.

 Interesting is the American study The Journal of the Federation of American Societies for Experimental Biology, which shows that using BCAA supplements 2 hours after meals , we prolong muscle protein synthesis. Although the study was done in rats, researchers don’t understand why humans should not take these supplements.

While we don’t have direct evidence that BCAAs support muscle strength and size, regeneration is essential to keep you exercising the next day, which is why you’ll build muscle, BCAA supplements contain a high concentration of the amino acid leucine, which is an essential stimulant of the mTor process and therefore muscle protein synthesis. Most supplements contain BCAAs in a 2: 1: 1 ratio – leucine: valine: isoleucine.

Leucine leads to the maximization of the mTOR process. To take 3.5 g of leucine, you need to take 7 g of BCAA 30-45 minutes before meals (2 times a day).

4.Sleep at least 8 hours 

We understand. With all these responsibilities and work, this point is very difficult to adhere to. However, lack of sleep can significantly affect your progress. During sleep, the body is relaxed and burns far fewer calories than if you are awake and doing something. Also, muscles regenerate during sleep, and muscle tissue is renewed.

Another benefit of good sleep is the release of growth hormone. This hormone helps with muscle recovery. Note that a few hours of sleep deprivation can cause lethargy, irritability, hypersensitivity, and possible depression. This is enough to try to sleep as much as possible. Your body will recover and be ready for further training progress.
If you cannot sleep or restless sleep, try a sleep support supplement containing magnesium, ZMA, and Zmb, melatonin, or tryptophan.
5.Reduce the number of workouts, but increase their intensity
Other very common mistakes we make in training:
• doing too many sets
• we are not using a weight that is a challenge to our body
• we rest too long between sets
If your workout lasts more than an hour and 15 minutes, you are either doing too much exercise or resting longer than necessary between sets. Try to pay attention to this. Your shape will improve, and your muscles will grow, and you will spend less time in the gym. Instead of wasting time exercising, you can enjoy good quality food or sleep an hour longer.

Follow the rule: 16-18 sets for large muscle parts, 12-14 approaches for small muscle parts. Pick a weight with which you can do 1-2 reps without too much trouble. However, don’t put on a weight that you can’t even feel the muscles you’re training with.
As for the rest between sets, they should not exceed the 90-second limit. Some trainers recommend breaks as close to 60 seconds as possible. Then you feel that you are the most “pumping” and stimulating the muscles. The only exceptions are squats and deadlifts, and it is a good practice to rest until your breathing is calm. Exercise contributes to oxygen deficiency, which will be replaced when you catch your breath.
6.eat lots of healthy fats
If you find it difficult to eat large portions, help yourself with fat, which, by the way, is an excellent source of calories. One gram of fat contains 9 calories, compared to carbohydrates or proteins, containing 4 calories per gram. Thus, fats have two times more calories in less quantity.

Your daily fat intake should consist primarily of monounsaturated and polyunsaturated fats. These are oils and foods such as avocados, olive oil, nut butter, nuts, seeds, oily fish, salmon, and mackerel.

Add omega-3 fatty acids and fish oil. Focus on at least 2 grams of omega-3s per day (EPA and DHA). To help digest them well in the morning, take them along with another source of fat. If you stick to the recommended amounts, they can help you burn fat, balance hormone production, improve brain function, and even promote healthy skin and nails.

7.Don’t skip leg day

We’re serious. You risk becoming a target for jokes, your feet will be recognized by the entire Internet community by some “meme,” or you will look like an inverted triangle. Plus, if you don’t train them, you will lose even more muscle. Train them diligently at least once a week.

Studies have shown that doing musculoskeletal-supporting exercises (i.e., squats and deadlifts) triggers a hormonal response that triggers blood circulation without testosterone levels and raises growth hormone levels. It can aid in the preferred remodeling of lean body mass. In other words, you “swing” while burning fat.
Many coaches say that if they don’t do squats or even deadlifts, they won’t feel as strong on other lifts or feel as fast progress as they do when doing them.

8.Find yourself a sparring partner who will motivate you.
This point is significant. Mainly because the sparring partner motivates you to be responsible and stick to your training plan, you’d better go to workout if you have someone to complement each other and help each other. If you miss a workout with a sparring partner who relies on you, it’s like disappointing a good friend. There are days when you don’t want to go to workout, but you can get over it thanks to this partner.

A sparring partner will also help you stick to the correct intensity with each exercise. This is always the first person to tell you that you can do extra reps to do the exercise harder or do another exercise better. Last but not least, you will maintain the correct rest interval with your training partner. You must rest until your partner finishes the approach, then it is your turn. This way, you will be in control of each other.
The pace you set with your partner will be decisive for you. Plus, being motivated by someone who helps you expand your capabilities and make a real effort can make a big difference in achieving your results.
9.Be smart about food supplements
Nutritional supplements cannot replace food because their name originated in accordance with their purpose – to fill the nutritional gap. We advocate a nutritious diet, but we believe that supplements are often essential during exercise. The first supplement you should get is a high-quality whey protein. It will provide the body with a fast-digesting and easily digestible protein – ideal before and after training. Studies have shown that muscle gain will occur faster with whey protein support than without it.

The second supplement we consider a must-have is BCAA for the reasons stated above. Pre-workout stimulants , at least for us, are another supplement that we consider “must have”. Not only will they give you the energy boost you need to train, but if you choose the right formula for this stimulant, your performance will also increase . They only need to be dosed correctly.

Remember that pre-workout medications must be used consistently in order to benefit from them. Creatine monohydrate and beta-alanine have a positive effect on your performance. On the other hand, if you want immediate energy , look for supplements containing caffeine or citrulline malate.

# 10 get active at least once a week

You’ve probably heard about this a million times. But if not, we’ll add again: you don’t grow in the gym! In fact, you will achieve the opposite. Muscle tissue is destroyed during exercise, and it is only when you are not exercising that muscles recover , increasing their size and strength. Therefore, we recommend that you take a break for one day . We hope you noticed that we are not mentioning a rest day. We are talking about outdoor activities.

This day’s goal is to give the muscles and nervous system a break from massive strength exercises, thereby actively promoting regeneration. Active relaxation can range from light cardio exercises to static stretching. Massages are also useful but not required. This day’s challenge is to stimulate circulation, relieve muscle pain, or improve other life areas, such as cooking.

An active lifestyle can prolong health and youth. After 40, you can and should go in for sports. You just need to consider some age nuances, which we will tell you about in this article.

Age changes

The changes associated with aging are inevitable. What happens to our bodies when we cross the line of the fifties?

• The indicator of muscle mass falls. This is due to a less mobile way of life and slower movements.

• But the indicator of fat mass, on the contrary, is growing. And the less active movements, the more fat accumulation in the body.

• The flexibility of the body decreases, so do not neglect stretching after 40 years.

• Bones become more fragile, and the body needs additional calcium.

• There are negative dynamics in movements’ accuracy due to the uneven strength of various muscles (for example, the muscles on the right limb are more developed than on the left).

All these changes are inevitable, but they can be slowed down so that the body stays healthy, strong, and beautiful longer.

The benefits of sports for those over 40

Why can and should I go in for sports after 40 years? What are the benefits of regular exercise for the body?

• Certain exercises can have a positive effect on the flexibility of joints and ligaments.

• Strength exercises will strengthen the muscles, which will better support the bones and the entire musculoskeletal system and protect it from injury.

• Muscle strength will have a positive effect on the accuracy of the movements.

• Cardio training contributes to the development of endurance, has a beneficial effect on the cardiovascular system, and increases the body’s overall tone.

• Regular exercise can help you lose weight and prolong youth.

• Exercise helps you deal with spine and joint problems.

Results will not belong incoming if you follow the correct training system after 40.

The specificity of training after 40 years

It is quite clear that training at 40 in the same way as at 20 will not work. Here, extreme care is required to avoid injuries, the risk of which is increased by the changes above in the body. Here are some things to watch out for:

• The training program should be designed according to the indicators of gender, age, height and weight, level of physical fitness, individual characteristics of the body, and suffered injuries or diseases.

• The main goals of the classes should be to improve the condition of the cardiovascular and respiratory systems, strengthen the heart muscle, increase the amount of muscle mass in the body, reduce fat, increase endurance, strengthen joints, and improve flexibility.

• The load and training frequency should be increased gradually, regardless of whether the person has trained before.

• Exercise should include doing cardio (aerobic exercise). The intensity should not be high to avoid shortness of breath. Examples of cardio training include cycling, jogging, brisk walking, swimming, stair walking, dancing. For this purpose, you can use exercise equipment that is safe for this age, such as a treadmill, exercise bike, orbitrek (elliptical trainer), or a stepper.

• It is imperative to devote time to stretching, increasing the flexibility of joints and ligaments, increasing muscle elasticity.

• Also, do not forget about training to improve balance and coordination of movements. Pilates or yoga are ideal choices at this age.

• Strength (anaerobic) training should also be part of an active lifestyle. Their intensity should be medium; in rare cases – high, exercise speed should be medium. If it is not possible to go to the gym, then at home, you can perform strength exercises with dumbbells, weights, wall bars, or a special bench installation.

• It is essential to follow your exercise technique to avoid injuries and strains. Therefore, before starting training, it is necessary to consult with a trainer, and in the case of practicing at home, perform exercises in front of a mirror.

• Recovery after training is the key to the correct course of the entire healing process. It includes proper nutrition, adequate sleep, and muscle relaxation, for example, in the form of massage (this can be either a trip to a specialist or buying a personal massager for all parts of the body).

Exercise system

The number of approaches in one workout can be different – it all depends on your physical fitness level. The optimal solution is to hire a personal trainer who will select an individual program and monitor the correctness of the technique. The rest between sets should be long enough to avoid shortness of breath or muscle cramps and cramps. Once every 2-3 months, the training program must be changed so that the body does not adapt to the stress, and the progress does not stop. Include all muscle groups in work without focusing only on specific areas. Combine strength and cardio workouts.

Fitness myths for those over 40

Unfortunately, many people over the age of 40 forget about the need for regular sports and training. Because of this, there are many myths and misconceptions around fitness for those over 40. We decided to dispel the most important of them to understand why the sport is necessary and how to do it right.

Myth # 1: Any physical exercise strengthens muscles.

Fact: Fitness activities like Pilates and stretching are great for developing and maintaining flexibility, but they don’t impact muscle building.

Myth # 2: Strength training can help you lose weight.

Fact: Anaerobic fitness helps build muscle that is heavier than fat. Weight can, on the contrary, increase, although there will be less body fat. For weight loss, cardio (aerobic) training is more appropriate.

Myth number 3: older adults find it challenging to work with dumbbells and weights.

Fact: if you increase the load gradually, starting from 1.5-2 kg, then over time, you can bring it up to 4-5 kg ​​and even more. The same applies to machines with additional weights. The main thing is to adhere to the correct exercise technique so as not to get injured.

Myth # 4: Swimming is the most suitable option for people over 40.

Fact: For swimming to bring maximum benefits and the desired result, you need to spend about 2 hours in the pool, while continuously swimming in different styles. Not everyone can devote this amount of time and energy. Therefore, swimming is best perceived as a pleasant and beneficial addition to basic training.

Myth # 5: If you are tired during your workout, you must stop exercising.

Fact: Feeling tired is a sign of training effectiveness. It is worth stopping if you feel unwell, you feel dizzy, nauseous, severe local pain, or find it difficult to breathe. Common fatigue is just a factor to be overcome.

Sport is useful at any age, and after 40 years, it is merely necessary. The main thing is to approach training correctly and carefully to avoid injuries associated with age-related changes.

Dad pumped up

To cross the threshold of a sports hall for the first time when you are already in your fifties is a real test. A feeling of insecurity, embarrassment, puzzled looks of others … However, the daredevils who decide to experiment will be rewarded in full and will then be able to admire their fit figure in the mirror every day. Unexpectedly, 45-year-old Patrick McAlinan became a fitness fanatic. 

Adult problems

According to Patrick, training is much more difficult for a 40-year-old than for a 20-year-old. After exercise, muscles need more time to recover, excess weight is reduced more slowly, and more effort is required to build muscle. But the result is worth it.

Until recently, Patrick looked pretty average. He was never distinguished by relief muscles, worked in an office, did not play sports. But he completely changed in just six weeks, following a particular program.

Had to sweat

First of all, to overcome the inner barrier and understand how to approach the machine, Patrick hired a fitness trainer. This is not a cheap pleasure, but otherwise, nothing will come of it. Patrick has an ectomorphic body type: narrow in the shoulders, relatively thin. This type of person has difficulty gaining muscle mass. This means that work with heavyweights is necessary and, accordingly, good technique, which cannot be obtained without an instructor.

In addition to pulling iron, Patrick also does circuit training for all muscle groups and cardio series. So it gets rid of body fat and increases endurance.

Money in the body

The trainer calls his system “time under tension.” This refers to the seconds when the muscles are tense. “Either your body weight is used, or additional resistance is involved. I combine different methods and achieve hypertrophy [muscle growth] much faster than during regular training,” he explains.

Another new expense item for Patrick is sports nutrition: proteins, creatine, vitamins, etc. The high-protein diet has helped to gain muscle mass and recover faster after exercise. It was not easy when meeting with friends who didn’t deny themselves anything, but Patrick understood: there would be no result without a diet.

Health on a plate

On weekdays, it isn’t easy to keep track of your diet. While cooking healthy meals does not involve much culinary skill, it is time-consuming. Therefore, Patrick began ordering food through a specialized service, making sure to provide himself with the necessary amount of calories and micronutrients to gain muscle mass.

According to Patrick, such a service is expensive and can be done without it. Fitness aficionados usually carve out time on Sundays, preparing countless food containers and smoothies for the week ahead.

Patrick understands that regular gym attendance and a strict diet are not for everyone. However, he is ready to stick to his routine in 10 and 20 years. The fantastic result inspires him that he achieved in just a month and a half.

Seen enough

Theo Pettaras, 53, from Sydney, has accomplished a similar feat. Despite being busy, the Australian entrepreneur found time to improve his health.

Inspired by the example of his wife’s friend who lost weight, he managed to lose 20 kilograms, gaining muscle. Now he sticks to a healthy diet and goes to the gym five times a week, giving himself no indulgences.

Salad rushes to the rescue.

A person, even with ingrained habits, can change for the better. 40-year-old Australian Luke Baileys founded a chain of restaurants that prepare healthy salads and rolls in flat cakes. He was motivated to do this because after moving to Chicago to work in an IT company, he gained 50 kilograms in four years. On a foreign mainland, he ate exclusively fast food and was steadily getting fat.

To gain muscle mass, you need to train a lot – everyone knows that. Obsessed with getting quick results, novice athletes fixate on “hardware” and disappear in the gym for days. Often, they forget that muscles cannot form out of thin air. To build them up, the body needs a lot of energy and protein. However, this does not mean that you need to eat everything, and the more, the better. Quite the opposite – you need to adhere to a special diet and diet. Particular attention should be paid to post-workout nutrition.

Basic nutritional guidelines for muscle growth

Proper nutrition during the training process involves adherence to the following principles.

1. 5 – 6 meals a day – preferably every 3 – 4 hours.
2. Eating high-calorie foods – up to 70% of the total diet. Muscle mass grows only if the amount of incoming energy exceeds the amount of consumed resources.
3. Limiting consumption of fast carbohydrates and fats is better to give preference to foods with a low glycemic index and vegetable fats.
4. Compliance with the drinking regime – you need to drink as thirst and a lot.
5. Compliance with the balance of proteins, carbohydrates, and fats is approximately 35% / 60% 20%, respectively.
6. Distribution of food throughout the day – portions should be approximately equal, while most of them should preferably be eaten before 17.00.

We take into account the physique.

Why do some athletes grow muscles by leaps and bounds, while others do not notice training results? Physiologists say that it depends on the somatotype and distinguishes three body types – ectomorph, mesomorph, and endomorph. Each of them has its characteristics and features that determine the possibility of increasing the mass. Given the following information, you can “trick” nature and achieve better results.

How much should you eat after training?

After an intensive exercise in the gym, the so-called anabolic window opens in the human body – a state of the body where there is a deficiency of nutrients – proteins and carbohydrates (therefore, the state is also called a protein-carbohydrate window). You can quickly compensate for the deficiency that has arisen with the help of food. And since the average duration of the anabolic window is 40 – 90 minutes, you need to eat precisely during this time. However, not everything is so simple, and there are several opinions on this matter.

• To prevent further muscle breakdown, eat right after exercise.
• You need to eat after 1 hour, during which the body will burn its fat reserves.
• You need to consume only proteins that will help restore damaged muscle fibers.
• It is better to give preference to carbohydrates, due to which the energy potential of the body will be restored.
• You can eat both proteins and carbohydrates since the body needs them to ensure muscle growth. The main thing is to keep within the period of the anabolic window.

Any of these opinions have experimental confirmation and real results of muscle gain. And the only thing to consider is whether the person ate before training. If not, you should eat as soon as possible after class. If the exercises were performed on a full stomach, you could take your food intake time.

What to eat after training?

For significant muscle recovery and mass gain, the body needs protein and carbohydrates. But it would help if you didn’t forget about fats either – their lack leads to metabolic disorders. Fats are obligatory for consumption; you just need to control their amount. So the post-workout meal for men and women might look like this.

After a morning workout, when the whole day is still ahead, and additional consumption of the body’s energy resources is ahead, it is better to eat more high-calorie foods. After an evening workout, just before bed, you can limit yourself to protein intake. For heavy exercise, they can be supplemented with a small serving of slow carbohydrates.

What to drink after exercise

Still, mineral water, green tea without sugar, natural fresh juices, or compotes made from unsweetened fruits are the best drinks during the period of muscle gain—drink throughout the day, and especially during exercise, when the risk of dehydration increases. The amount of fluid consumed is purely individual, so it is better to focus on your feeling of thirst.

TOP 10 foods for gaining muscle mass

The post-workout food for muscle growth for girls and men should contain the following foods.

1. Curd (low fat) is a slow protein source and one of the best foods for muscle growth. Cottage cheese saturates the body with vitamins B, PP, and C. It increases hemoglobin levels in the blood and strengthens the nervous system and bone tissue. Reduces the risk of developing atherosclerosis and obesity.
2. Eggs are a protein source, healthy fats, vitamins, iron, and phosphorus, thanks to which muscles regenerate faster. Researchers at the University of Illinois recommend eating eggs to boost protein synthesis.
3. Chicken fillet – contains a large amount of easily digestible protein, amino acids, vitamins, and minerals. The product is rich in magnesium, which helps fight fatigue and normalizes the nervous system’s functions. However, do not forget that chicken fillet is a low-calorie food.
4. Salmon (mackerel, sardines) – contains a large amount of omega-3-unsaturated fatty acids, which reduce the risk of muscle injury during exercise and help avoid the characteristic pain. Scientists at the University of Washington are looking at eating oily sea fish to boost protein synthesis.
5. Ricotta – Whey cheese contains high amounts of casein and albumin. Members of the International Society for Sports Nutrition claim that eating ricotta promotes rapid muscle building. British scientists are in solidarity with them, focusing on the fact that this type of cheese increases the body’s endurance and strengthens bone tissue.
6. Whole Grain Bread – It contains slow carbohydrates that fuel the body and helps maintain its energy potential.
7. Potatoes (baked) – a source of carbohydrates to replenish energy deficits after exercise. Experts from the Journal of Applied Physiology are confident that a small serving of potatoes after training will not lead to body fat formation and will be beneficial for the body.
8. Quinoa (grain cereal) is a protein, fiber, amino acid, trace elements, and B vitamins. According to a study by American scientists, the composition of quinoa protein is close to milk protein, and the chemical composition of grain is indispensable for active physical exertion. (Quinoa can be replaced with buckwheat – the composition is about the same).
9. Cherry juice – rich in antioxidants, anti-inflammatory, promotes quick recovery after exercise. Scandinavian researchers claim that cherry juice increases the body’s performance and normalizes blood pressure after exercise.
10. Mate (Paraguayan tea) is an excellent drink that tones up and, according to British scientists, helps to recover faster after the training process.

What foods to avoid?

“Brutal” appetite is a good indicator of a fast metabolism. But do not follow his lead and eat everything. The diet should be of real benefit, so it is better to exclude the following foods.

• Animal fats.
• Sweets.
• Beer.
• Fast food.
• Foods with food additives.

It is also important not to consume both fats and carbohydrates simultaneously – this causes the appearance of body fat. Both are a source of energy, so it is better to separate them – there are carbohydrates after training and a little fat during the day.

Sports nutrition for weight gain

In addition to traditional foods, sports nutrition – specially formulated supplements – can be included in the muscle-building diet.

• Protein is a fast-digesting whey protein with an optimal amino acid composition. The recommended serving for fast muscle growth is 20-30 g immediately after training, before meals.
• Gainer is a protein-carbohydrate mixture that replenishes the body’s energy deficit. Take immediately after exercise and take into account the amount of protein consumed.
• Creatine Monohydrate is the optimal form of creatine that provides energy metabolism in the muscles. 3-4 g of the supplement can be taken neat, along with a gainer, protein, or 2 g arginine.
• BCAA – a complex of three essential amino acids for the human body – leucine, isoleucine, valine, providing muscle recovery, increased strength, and fat burning. Take immediately after exercise or during a long workout.
• Vitamin-Mineral Complex (Opti-men or Opti-women) is an optimized supplement to improve metabolic reactions. Take within 1 – 2 months according to the instructions. After the end of the course, take a break for 1 month, after which the reception can be resumed.

Can I eat at night?

Often, the work schedule interferes with visiting the gym, and training has to be postponed to the evening. But this is not a reason to give up food because the body needs to restore energy reserves to maintain natural functions. In this case, the amount of incoming energy should prevail over the costs, which will provide the desired set of muscle mass. Therefore, you should eat before bed. As a late dinner, you should choose slow proteins, avoiding carbohydrates, and fats. Low-fat cottage cheese is best suited for this purpose – 100 – 150 g is enough. The casein contained in it will be absorbed for about 5 hours, supplying the body with energy to restore and build up muscles. To enhance the effect and diversify your menu, cottage cheese can be used with low-fat sour cream or kefir.

Errors that prevent weight gain

If everything is done correctly, then the muscle gain will be noticeable at the end of the first month of training. If no changes occur to the body or the mass gain has stopped at the same level, then, most likely, one of 14 mistakes is made.

1. Exercise on an empty stomach.
2. Late meal after exercise.
3. Failure to follow a balanced diet.
4. An arbitrary diet.
5. Lack of calories to restore the energy deficit required for muscle growth.
6. Insufficient fluid intake.
7. Lack of protein to build muscle.
8. The insufficient intensity and load of training.
9. Lack of progress in loads and monotony of training.
10. Skipping gym classes.
11. Overtraining (overwork).
12. Lack of rest.
13. Lack of sleep.
14. Overstrain at work, frequent stress.
15. Systemic use of medications.

Muscle growth mechanism

Human muscles are made up of water, protein, glycogen, lipids, acids, and other substances. Their development requires a balanced diet and physical activity. Under their influence, the so-called hypertrophy occurs – an increase in muscle tissue mass and volume. Thanks to it, the muscles adapt to existing loads, contract, and resist fatigue.

Theoretically, there are two extreme types of muscle hypertrophy (increase).

• Myofibrillar hypertrophy – the process involves active muscle contraction and the development of their strength, without a significant increase in mass.
• Sarcoplasmic hypertrophy – an increase in the non-contractile part of the muscles occurs due to the accumulation of protein, which causes an increase in their endurance and volume.

In real life, during fitness or other sports, muscle hypertrophy is a combination of two types of processes, with one of them’s predominance. So, myofibrillar hypertrophy predominates when exercising with power types, making muscles more robust, and sarcoplasmic hypertrophy is more characteristic of runners. While in bodybuilders, both types of hypertrophy are observed.

As for muscle growth itself (hypertrophy), this is a complex and multifactorial process that has not yet been fully understood. Today several theories are explaining its mechanism.

• Acidosis theory – intense protein synthesis for building muscle is due to lactic acid formation, which damages muscle fibers, thereby activating the enzymes of breakdown and synthesis.
• The theory of hypoxia – increased synthesis provokes temporary hypoxia, which the muscles encounter at the time of strength exercises. After all, lack of oxygen also damages muscle fibers, pushing their recovery and subsequent growth.
• The theory of mechanical damage to muscle fibers – damage to muscle fibers due to stress- is considered a triggering mechanism for synthesis.

Thus, supporters of “destruction theories” are sure that the mechanism of building-up is based on the process of damage to muscle fibers. And the more they are injured during training, the more intensively they recover and grow during rest – the phenomenon of supercompensation of destroyed structures appears.

However, supporters of the “theory of accumulation” disagree with this point of view. In their opinion, muscle building occurs due to the activation of growth factors, which leads to physical activity. And the fewer muscle fibers are damaged, the more growth factors are produced, stimulating muscle growth.

The lack of a unified theory of muscle growth mechanism has led to the emergence of different approaches to the training process. Some athletes prefer to work “for wear and tear,” alternating between classes and rest. Others train more “carefully,” but without rest. The results of visiting the gym for both are approximately the same, which confirms all theories’ reasonableness and does not lead to a consensus. But be that as it may, but one fact remains unchanged – to build muscle mass, the body needs proteins, energy and rest. To compensate for their deficiency, you need to eat right and rest from training – it is at such moments that your protein synthesis is activated.

How and how much you need to do in order to always be in shape.

We do not want to grow old, but we want to conquer Kilimanjaro and the hearts of Malibu rescuers at any age (play beach volleyball with children and grandchildren, of course, too). Each age period needs to choose the right nutrition and the type of activity. Fitness therapist Victoria Borovskaya tells what exercises to do and what foods to exclude from the diet at 35, 45, and 55 years.

35 years

What happens in the female body after 35 years? Quite profound changes: metabolism slows down; glucose tolerance is impaired, insulin resistance appears. Simply put, our subcutaneous fat is redistributed abdominal and begins to accumulate in the abdomen. That is why, up to 35 years old, women tend to increase in volume in the hips, buttocks, and chest, and after that, the hated centimeters are fixed at the waist. Due to the deficiency of male sex hormones, fat begins to be deposited on the back.

What to do?

The first thing to do is reduce sugar and salt consumption and start drinking, not tea, coffee, juices, lemonades, but plain clean water. Once you do this, four kilograms will go away by themselves in a week. Right, if you haven’t done strength training until the age of 35, then it’s time to start. It would help if you did it right: you can’t get off the couch and go to “pump up.” Most likely, problems with the hip joints are already making themselves felt, like pain in the lower back. It is essential to develop the pelvic floor muscles because these exercises aim to prevent urinary incontinence and organ prolapse. 

Training should be structured according to the principle of periodization:

• retraction period, so that the articular-ligamentous apparatus, muscles, central nervous system adapt to the load;
• developmental period (to improve their condition), shock period (strength, power);
• When the body is recovering from the stress you put it before by building weights, the recovery period.

It will not be superfluous to cultivate the habit of walking from 15,000 steps a day because only non-training activity contributes to a good metabolism and the same weight loss. It is better to refuse cardio training to lose weight because, after 35 years, women are actively losing muscle mass. And if you want to walk along the beach in a bikini, and not in a pareo, the emphasis should be on clean nutrition and muscle development, and not losing weight to the state of a deflated ball.

45 years

After 45 years, you need to forget about sugar in food and drinks altogether. With age, the metabolic rate decreases, the level of sex hormones decreases, and a deficiency of thyroid hormones is added (the so-called subclinical hypothyroidism). You cannot continue to eat chocolates and rolls and hope that growth hormone (somatotropic hormone) will burn everything itself, as in 18 years.

What to do?

Stop tormenting yourself with endless diets, which, apart from breakdowns, stress, a bad mood, and even greater weight return by the boomerang effect, do nothing. Make it a rule to be active for at least 30 minutes a day and add strength training. Then you will be able to bypass the standard situation when a woman over 45 years old with proper clean nutrition and adequate physical activity cannot lose weight – it does not work just because of the provoked deficiency of various hormones, which will have to be corrected only with the help of a medical examination and a selected treatment.

Recommended workouts for this age should include exercises with a foam roller, develop and maintain the internal block (core muscles – a group of deep muscles that provide fixation of the spine), exercises to mobilize the cervical, thoracic, lumbar spine and develop its optimal flexibility. After 45 years, you also need to train large joints’ mobility, develop the muscles of the back and hips, and work with rotational movements. And do not forget about the essential thing – walk 15,000 steps a day.

55 +

After 55 years, the body’s maximum aerobic capacity decreases, the level of efficiency and endurance decreases, and the rate of recovery after training slows down. Bones become fragile, and movement slows down due to lack of mobility in the joints. And the most unpleasant thing is that muscle fibers’ function decreases and their mass and strength decrease.

What to do?

It is necessary to carry out strength training to maintain the work of skeletal muscles, increase or maintain mobility in joints, work on strength and endurance of muscles, introduce breathing and relaxation exercises, do stretching to improve flexibility, develop stability and coordination in various positions (sitting, standing, walking ).

You should not neglect aerobics, Pilates, or strength training. Still, it is highly desirable to conduct an initial fitness test to understand physical fitness and what aspect should be emphasized. Need to limit:

• sudden changes in body position and movement;
• strong slopes;
• exercises with a heavy load on the articular-ligamentous apparatus;
• racks on the head, hands;
• bending;
• prolonged static;
• run;
• group yoga, which does not consider the individual characteristics of the musculoskeletal system’s state.

Your training program should include exercises such as raises from a chair, squats against a wall, raises on socks, throwing a medicine ball, Pilates. Also, put a particular emphasis on training for women over 55 years of age on developing balance. With age, we all know-how, falls occur more often, are destructive, and after them, the body is more difficult to recover.

Super Intense Short Workouts: Effective or Not Very Effective?

A set of exercises lasting four minutes helps to build muscle mass, maintain muscle tone and even promote rejuvenation, according to American physiologists. We figure out whether this is true.

What is “training for the lazy”?

From the very beginning, a catch awaits all lazy athletes. The authors of the course warn: you will have to study not four minutes a day, but at least 12. The effect of classes can be obtained starting with three approaches.

It is worth noting that some of these doctor’s methods, who also practice alternative medicine, are controversial by the American “Wikipedia.”

Then there are three hand exercises: lifting 90 degrees, lifting, and also circular movements. Each task must be repeated ten times, and then, without stopping, start the cycle anew. And so for four minutes. At first, it is recommended to do exercises without weights; then you can gradually add weight.

What is the use of a four-minute workout?

It is believed that such a course can motivate even the laziest to get off the couch. The authors also claim that exercise helps release nitric oxide, causing blood vessels to stretch and dilate. It helps lower blood pressure. As a result, the risk of blood clots decreases, the immune function improves, and muscle growth begins.

For many, this formula sounds motivating, but it is not easy to maintain nitric oxide in the blood.

How to maintain nitric oxide in the blood?

First of all, you should follow a diet and consume vegetables with a high content of nitrates (nitric acid salts): celery, beets, spinach, various types of salads, namely watercress, arugula, lettuce. Nitrates in vegetables do not harm the body but, on the contrary, help to restore nitric oxide.

However, these are unstable molecules that degrade rapidly in the bloodstream, so their levels must be maintained continuously. This can be done with antioxidants that prevent nitric oxide breakdown. The substance is found in the same vegetables and stimulated by physical activity.

According to a study supported by the Japanese government, nitric oxide production benefits can be seen after ten weeks with 30 minutes of training at least three times a week.

How much exercise do you need to stay fit?

According to the WHO recommendations, to be in good shape, a person aged 18–64 years should devote 150 minutes a week to moderate physical activity and train intensively for 75 minutes. Of course, it is necessary to allocate this time—for example, 20 minutes of brisk walking plus ten minutes of running.

In theory, if you combine intense short workouts of 12 minutes a day with other physical activity, it won’t get any worse. However, there are some subtleties here.

Expert comments

Alexandra Vanzhula,

-medical-gymnastics methodologist

“All people have different body types. This includes weight, sex, age, and even character – I mean mobility, energy, or, conversely, phlegm. Any question must be approached consciously and understand what exactly you are capable of. On the one hand, the recommendation to exercise at least a little every day sounds reasonable. On the other hand, it is not clear what results in such training will lead to different categories of people: a 20-year-old girl, a 30-year-old woman after giving birth, or a 70-year-old man. Plus, I am against regular squats for untrained people because they put a lot of stress on the knees. “

Vadim Balyuk,

-certified personal trainer and nutritionist. Specialization: recovery from injuries, preparation for stress, training of amateurs and athletes in running, hockey, and tennis. Experience in the fitness industry for over 15 years

“If a person has never done anything and any training is difficult for him in terms of strength, motivation, time or knowledge, any short activity will be more useful than nothing. What effect do short workouts have on the body? Tonic. A four-minute load activates the central nervous system, brings it into a state of readiness for reaction, attention, and action. Therefore, if a person falls asleep at the computer at the working day’s height, a short activity will bring him some benefit. More significant results should not be expected.

Building muscle mass implies stressful quality, sufficient muscle training, the correct phase of its nutrition, and subsequent recovery. The saying “Exercise, eat, sleep” accurately describes this multifactorial system. It would seem, what is not training three times a day for four minutes? No, the muscle needs quality stress. Growth requires a load that will not be maximum but close to maximum.

I note the plus of this system: the latest research on muscle growth shows a high probability of accumulation of the training effect during the day. That is if you want a gluteus maximus or biceps, like Schwarzenegger’s, but time is running out, make a couple of approaches in the morning, a couple in the afternoon, a couple in the evening. In a daily cycle, this will have a positive effect. However, in addition to sets of four minutes, you will need additional weight – weights.

Takeaway: You can train briefly and several times a day, but if you want to get more effect, don’t try to shorten the training time.

How much do you need to study? If we are talking about “quiet” goals (weight loss and increased fitness), three times a week for 60-90 minutes is enough. “

The larger the fitness club, the more diverse the choice of directions for group programs in it. Often in different clubs, especially online, the same lessons are called differently, although this does not change the essence of the lessons. And sometimes it is difficult for a beginner to understand this variety. To decide where to go, you must first understand what classes of lessons are in general.

Simply put, group classes are divided into aerobic, strength, mixed, dance and low-impact. Each direction has its specifics, which must be taken into account if you want to achieve some specific results, and not just maintain the general tone of the body.

Aerobic lessons

These are dynamic activities with music. As a rule, this includes a number of basic movements that are combined into ligaments, but this largely depends on the specific class. More often, women attend such lessons, but men do not bypass aerobics either. Such activities have several advantages at once:

• motivate better, because you train in a group and always with a coach;
• it is much more fun and more interesting than training on cardiovascular equipment;
• coordination of movements develops better;
• It is an effective way to deal with excess weight.

It is essential to understand that if you are a beginner, you need to start with beginners’ lessons. It was not for nothing that I immediately said that in different networks, the same lessons could be called differently: there are a large number of aerobics options – from simple movements on the floor to step aerobics, as well as lessons with elements of percussion technique (for example, tai-bo ) or advanced activities, such as cycling (imitation of a bicycle race on special simulators).

Therefore, before signing up for a lesson (even if the name seems familiar to you), be sure to consult with the club’s manager or fitness consultant. Find out what kind of exercises are included in the lesson and find out if it is right for you.

Strength lessons

Aimed at developing muscles, increasing their size, and training endurance and strength, the lessons are held both with special equipment (barbells, dumbbells, twine) and with your body weight. In strength lessons, the technique for performing each exercise is essential because additional burdening can cause serious injury if you barge. Therefore, if you are a beginner, then choose lessons for beginners.

It is also essential to understand that strength classes do not entirely replace training directly in the gym. As a rule, they work with small weights in group lessons, but with frequent repetitions (20 or more in one approach), and this mode of work will not lead to a severe increase in muscle mass, which is suitable only for girls who do not need large muscle mass. But for men who would like to see more muscle on themselves, this lesson will not work.

Mixed workouts

These activities combine cardiovascular training, full-body muscle training with additional equipment, and increased calorie burn. One of the most popular types of such lessons is “functional training,” when exercises are performed in which a large number of muscles are simultaneously involved in the work.

In other words, you work not only the primary muscle that the exercise is aimed at but also the so-called stabilizing muscles, which increases the effectiveness of the training. These activities include circuit training, interval training, TRX loops, and for the most advanced, cross-fit, famous worldwide.

Dance classes

Classes that help lose weight and develop coordination and allow a person to train with pleasure, and you can also learn something new from them. By the way, it is not uncommon for fitness club visitors to become good dancers! But here, too, you need to understand that the lessons are different – for people with diverse backgrounds. As a rule, if a client wants to start practicing at a more profound level, he goes to special dance schools because fitness clubs are still more focused on training to maintain health.

Low impact workouts

These are classes with no sudden, intense movements and shock load on the joints and spine. Such training is attended by entirely different categories of people, especially since some of the areas are training and a particular philosophy. This includes, for example, yoga classes. Pilates is suitable for people who have problems with the spine and coordination; these exercises will also appeal to those who like calm movements and static load.

Also, low-impact lessons include stretching exercises – stretching. And joint gymnastics is ideal for older people because it is with age that the joints’ mobility is impaired.

DEADLIFTS – WHAT MISTAKES WE MAKE MOST OFTEN AND HOW TO AVOID THEM

What kind of workout would it be if there was no deadlift in it? Not only do you use an extensive range of muscles, but you also bring many health and fitness benefits. Find out why the deadlift is considered one of the best exercises, its varieties, and what mistakes to avoid when doing it.

What is a deadlift?

The deadlift is the best exercise that everyone should include in their training plan. By doing this, you will increase your strength and strengthen a large number of muscles, strengthen your legs and buttocks, improve agility, and eliminate back pain or plate damage. It is a  multifunctional exercise with many benefits if you do it correctly and without unnecessary mistakes. Also, you only need a two-handed dumbbell to do it. You can also use exercise grips or exercise gloves for better grip and protection for your hands.

Deadlift Benefits

There are a number of benefits and benefits of doing deadlifts that you may not even have known about. For example, its execution: 

• promotes fat burning
• improves posture
• involves several muscle groups at once
• increases the strength you use outside the gym
• increases arm strength
• increases hormone levels
• improves your condition
• prevents injury while doing other exercises
• strengthens leg muscles

What muscles do you strengthen while doing the deadlift?

One of the main benefits of the deadlift is its overall effect on multi-muscle growth. Deadlifts are similar to squats because they are also complex exercises that focus on an extensive range of muscles. 

The muscles that deadlift targets:

• quadriceps
• biceps
• caviar
• sciatica and associated muscles
• hips
• forearms
• trapeze
• shoulders
• shoulder blades

Correct deadlift technique

To complete the deadlift, you need a standard two-handed barbell. Beginners are advised not to add any or only minimal weights to avoid unnecessary injury. The importance of the load used should depend on your condition. 

To do the correct deadlift:

1. Place the barbell on the ground and stand next to it so that the tibia is almost touching the barbell.
2. Maintain a stance shoulder-width apart. Toes point forward.
3. Lean forward and grab the barbell. Here you can use two grip methods – hold the bar with both hands, palms down, or use an alternate grip with one palm facing up and the other down. The grip of the arms should be slightly wider than the position of the legs.
4. Leaning forward, slightly push your knees and hips back.
5. Keep your back straight when lifting the bar from the ground.
6. Use your leg muscles, not your back, to lift the bar. Keep your head straight. Never lift it.
7. When you reach the final standing position, swing your hips back, lower your shoulder blades, and contract your sciatic muscles.
8. The bar should remain below or at the hips’ level, and the arms and back should be extended.
9. Don’t move your knees in the final phase.
10. Then return to the starting position, keeping your back straight and pushing back your hips. The bar should still touch the ground.
11. Inhale from the starting position and exhale in the final standing position. It is important to breathe through your belly, not your chest.

Deadlift options

In the previous chapter, we introduced you to the correct technique for performing the classic deadlift. If you master his technique 100%, nothing prevents you from incorporating more complex options slightly into your training plan; make sure to diversify your workouts. 

Romanian deadlift

It is similar to the classic deadlift but differs from it in a few key ways. First, we use a lot more hamstrings in the Romanian deadlift than in the classic one. Its Romanian version focuses on repetition. Simultaneously, the Romanian deadlift does not start from a position where the bar is on the ground but is in a raised position, for example, in a multipass. In the case of the classic deadlift, we also place the bar entirely on the ground. In the Romanian case, you stop the bar above the ground so that you can feel the hamstrings as much as possible.

The most common mistakes when doing a deadlift

The benefits mentioned above cannot be achieved if you do not perform the deadlift correctly. In the previous chapter, we covered the correct technique for doing this exercise. However, some practitioners continuously make mistakes that open the way to their goal. Therefore, we looked at the most common mistakes that athletes make when performing deadlifts. 

You are standing too far from the bar.

To perform the deadlift correctly and include all the necessary muscles, you must maintain a strict stance. Do not stray too far from the bar, or you may cause unpleasant injuries or back pain. At the same time, you must place the barbell on the ground exactly where you raised it in the initial phase. Do not put it too far from the tibia, or you may not start the exercise again correctly.

You squat when lifting dumbbells

The deadlift is similar to the squat, but it is not a form of the squat. Both exercises use the same or similar muscles, which usually have the same effect – strengthening the legs and sciatic muscles. However, this, of course, does not mean that you should squat in the deadlift. Many people tend to keep their backs perpendicular to the ground when lifting dumbbells, typical of weighted squats. During the deadlift, the end should always be flat and not perpendicular to the ground. At the same time, when the bar is placed on the ground, it does not go into a full squat., you stop when the bar touches the ground. You don’t make any additional downward movements.

Do not place the barbell entirely on the ground.

A common problem with the classic deadlift. The bar should still touch the ground, except for the Romanian deadlift. If you don’t place the barbell on the floor, you may strain your back, lumbar, and knees too much due to the barbell’s weight. You can then cause unpleasant injuries, such as breaking a plate, blocking vertebrae, or dislocating your knee.

Don’t stretch before doing deadlifts.

Before doing the deadlift, you should completely abandon static stretching. It can do you more harm than good in the form of unpleasant trauma. Therefore, you should focus on dynamic stretching such as squats, lunges, or light running.

You have a round or arched back.

It is essential to maintain a straight, protruding, or neutral back position when performing the deadlift. Many trainees tend to tilt their backs forward or backward. These are the so-called kyphotic position (round back) and hyper-exposed position (protruding chest and inwardly curved back). There is a high risk of injury in these positions.

Do not pull your shoulder blades back.

Pulling your shoulder blades together will help keep your spine in a neutral position. When the shoulders bulge out ( relax forward), the range is weakened and will be much easier to bend and round.

You jerk the barbell.

The lighter the barbell is, the more often this problem occurs. Many people tend to jerk it when lifting the bar as if they want to do the exercises primarily for the biceps or triceps. However, this is the wrong technique. The arms holding the bar should always remain in the same position – arms extended at the forearms and shoulders. Therefore, there is no need to tear the barbell or lift it higher.

You have a bad eccentric phase.

As mentioned above, one of the most common mistakes when doing deadlifts is people’s tendency to squat. For the most part, this is not intentional and can also cause an unconscious return to the starting position. It could also be because the knees bend too early. Bend them only when you return the bar to the ground, and it is already below your knees. If you start bending your knees when the bar is over them, you will automatically put it in the wrong position and be far from your feet.

What do you think? Is it possible to love this exercise even more? Due to its benefits and the wide range of muscle parts involved, the deadlift is undoubtedly one of the best strength exercises. Are you incorporating deadlifts into your training plan? Share your impressions of this exercise in the comments. If you liked the article, don’t forget to share it with your gym friends.