Losing muscle mass with age is simply a frustrating fact of life. The sooner you accept it, the sooner you can start working on it. We’re here to share how you can restore muscle mass using five expert-approved diet and exercise tips. Be prepared to eat and exercise in every good way.
Eat this instead of that! reached out to mike ballMD, MPH, ALMDirector of Medical Content and Education Bcertified personal trainers, and our members medical expert committee, learn how to regain exactly the muscle mass you lost. Dr. Ball explains:muscle building It takes effort and dedication — harder and more time consuming build muscle mass Than gain weight from fat. But with the right combination of diet and fitness, it is possible. ”
Maintaining around 350 to 500 extra calories each day typically makes it much easier to build back muscle. if you can, burn extra calories Along with following some key diet and exercise tips in your routine, it may help you regain muscle faster. Best exercises to regain balance after 60, says trainer.
Consume enough carbohydrates daily.
Dr. Ball points out the importance of consuming enough carbohydrates each day, stating, “Many diet plans talk about limiting carbs, but when it comes to muscle gain, carbs are your go-to.” They can be your friend. Carbohydrates help calculate the total number of calories you burn in a day and supply your body with the fuel it needs to work out. You should aim to eat ~7 grams of carbs.
please remember eat carbohydrate-rich snacks before going to the gym. It provides your muscles with rapid energy that is very beneficial.
Eat a diet high in protein.
Muscles are made up of high protein, so it’s important to get enough from the foods you eat every day. protein should be targeted (or more if you’re on a calorie-deficient diet).”
Focus on “proteins of high biological value” that are rich in essential amino acids.this too whey proteinlean beef, chicken, and egg.
Be sure to include fat in your diet.
The third macronutrient happens to be fat, and you need to eat them when you’re trying to build muscle. , we should try to favor monounsaturated and polyunsaturated fats over saturated fats.”
Resistance training is the key.
The most direct way to gain muscle is to run resistance training when building muscles. This is also called weightlifting or strength training.
“A few times a week, free weights, selective machines, resistance bands, or do bodyweight exercisesAnd targeting a different muscle group each day (giving each individual muscle at least two days to recover between workouts) is your best bet for gaining muscle,” Dr. Ball notes. increase.
Be mindful of both quantity and timing when doing cardio or other exercises.
You need to make sure your exercise routine is balanced, and the inclusion of non-resistance training exercises such as aerobics can be very beneficial. In that case, Dr. Bohl suggests: , it also burns a lot of calories. .
Alexa Meraldo
Alexa is Mind + Body Deputy Editor of Eat This, Not That! and oversees the M+B channel, providing readers with compelling fitness, wellness, and self-care topics. Read more about Alexa
