We all know that guy at the gym who is in his 60s (or maybe older) yet has the physique of an in-shape 30 year old.
In a world where we always hear about testosterone levels dropping as we age it’s great to see someone who hasn’t let his body go despite getting older.
Look guys, as we get older our muscle mass tends to disappear as a result of changes in hormone levels.
This explains why the vast majority of people get in worse physical condition as they age.
In fact, unless you take action to reverse the trend you will still lose mass even if you are training the same way you did when you were younger.
Having said that, you can definitely maintain or even improve your physique as you age with the right effort.
It’s definitely going to be a challenge and you will have less leeway to mess up your diet compared with when you were younger.
Check out the article for our 5 key tips to keeping that great physique for life.
1 – Consume Lots of Protein
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Ok so we don’t know the EXACT amount of protein you should be eating each day to maintain your muscle mass, but it should be a lot.
A common number thrown out is 1g per pound of body weight but you can definitely deviate from this figure depending on what works best for your body.
If you are consuming less than that and you find you are getting weaker at the gym then definitely increase the protein intake.
For a guy who is 170 pounds it can seem difficult to get 170 grams of protein in 3 meals which is why you will want to spread it over 6 meals.
170 grams over 3 meals is 56 grams per meal. However, that same amount spread over 6 meals drops to 28 grams – a much more realistic figure.
Protein shakes are a great way to hit those targets without having to spend half your day cooking up meals in the kitchen.
2 – Consume High Quality Protein
Going back to our 170 pound male example, the source of his 170 grams of protein will make a huge difference in terms of body composition.
When eating red meat make sure you opt for grass fed beef. Similarly, stick to organic chicken raised without antibiotics
. More grocery stores are also starting to carry free range eggs at a reasonable price.
If you want to work in some non-meat sources try bean, lentils, chickpeas and even some green leafy vegetables such as broccoli and spinach.
As mentioned earlier, whey protein is a great source of high-quality fast-digesting protein which makes it easy to hit your daily targets.
Although it is most commonly consumed with a shake you can also use it in a variety of recipes.
3 – Get to the Gym
This one should be obvious but it never ceases to amaze us how many guys complain they can’t build muscle despite their solid diets.
Later on we find out they are going to the gym once per week at most.
You should aim to go to the gym 3-5 times per week giving each muscle group at least 48 hours of recovery time before targeting it again.
Prioritize compound lifts that work multiple muscle groups and add in isolation exercises afterwards.
Compound lifts like:
- Bench Press
- Back Rows
- Overhead presses
These exercises are going to pack on muscle faster than just doing random exercises in the gym.
The deadlift for example works 13 muscles if you perform it correctly.
Can you now see how powerful compound exercises are?
If you are doing many isolation exercises like bicep curl who only work 1-2 muscles at the time you will see a great difference if you include compound exercises as well
4 – Get the Right Nutrients
Just as your protein should be coming from high-quality sources so too should your vegetables and fruits.
Don’t simply fill in the rest of your calories from low quality sources such as sugary carbs as this will not provide the type of fuel your body needs to look its best.
In terms of supplements, Vitamin D, fish oil and a multivitamin are all great options. Zinc and glutamine can also help boost testosterone levels which helps with body composition.
5 – Supercharge your Testosterone levels
Did you know that the hormone testosterone is responsible for much muscle you can build?
Since testosterone determines how much muscle you can build it is important to keep those levels as high as possible.
With higher testosterone you are able to build more muscle.
So it’s obviously critical for us to keep the testosterone levels high.
To supercharge your natural testosterone production the most effective way is to take a testosterone booster.
Like with all supplements some testosterone boosters work and some do not.
That’s why we created a guide on the best testosterone boosters on the market that actually work.
In this guide you will see which ingredients and supplement have been scientifically proven to raise testosterone in your body.
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