Notes

Exercises to Improve Your Metabolism Over Age 50
Following largely the Mark Sisson philosophy has got me into the best shape of my life. Where I think most middle-agers get it wrong is by not getting their nutrition right first. I tried to out-exercise a bad diet for years, before admitting defeat and finding paleo after much research. Very good info from the likes of Marc is always good too thanks Marc really value your articles. "Practicing , over and over, will make you lighter on your feet," explains Guy Codio, CPT, of NYC Personal Training. By concentrating on every part of the body, you will reap great results in just a few days.
You can also set yourself up for more success by systematizing your diet. Eat at roughly the same times each day and make your diet more routine in general. This will help cut down on any added variables that may throw you off, including temptations and being stuck hungry somewhere without healthy food on hand. Fat is also calorically dense, meaning it can be easy to go overboard and add more calories than you realize.



For example, instead of trying to beat that blazing 5K time when you were 31, start with a blank slate and set new records for each decade, or try an obstacle race or different distance to mix things up. “Your body has supported you for many years—learn to love it and how you move it, and how you see it now, not a younger version of yourself,” says Shelton. One of Stokes' favorite moves for those over 40 is jumping rope, or "what I often call a great way of squeezing in 'sneaky cardio,'" she says. "It keeps the heart rate up and fuels a higher level of fat burning and increased stamina." She says that jumping rope help strengthen joints and is a great cardio exercise to boost your circulation. If you have access to a pool or a safe body of water, consider giving water workouts a go. From simple swimming to aqua aerobics and water jogging, water-based exercises are gentler on the joints while still offering a great total-body workout.
Aerobic exercise attenuates the loss of skeletal muscle during energy restriction in adults with visceral adiposity. Deibert P., Konig D., Schmidt-Trucksaess A., Zaenker K.S., Frey I., Landmann U., Berg A. Weight loss without losing muscle mass in pre-obese and obese subjects induced by a high-soy-protein diet. McGlory C., van Vliet S., Stokes T., Mittendorfer B., Phillips S.M. The impact of exercise and nutrition on the regulation of skeletal muscle mass. If you incorporate one or two new fat-burning strategies each week, by the end of Week 6, you’ll be firing on ten strategic cylinders. There’s no question about it—this year, your six-pack is sure to make an unseasonably early cameo.

Start with one or two sets of 12 repetitions of each exercise. Then increase to two to three sets of each exercise you choose to do. By the last few reps of each set, your muscles should feel quite fatigued. As you become more experienced, you'll learn how to push yourself a little farther to increase your gains. To build muscle over time, you need to tax your muscles at the right frequency — meaning the number of times per week — and at the right intensity, meaning you need to do enough damage. There is no single best workout program for a 50-year-old man.
Regardless, if you find it hard to consume large amounts of protein in every meal, adding an extra protein meal before sleep can help boost your total protein intake. Eating to build muscle isn’t very different after 50, with a few minor considerations. That might, at least partially, be why you don’t require as long rest to recover between sets as you grow older. Start with one set per exercise, and gradually work your way up to four sets per workout. Of course, you can use alternatives to these exercises, like the leg press instead of the squat.
And for more great exercise advice, see here for The One Exercise That's Best for Beating Back Alzheimer's, Says Doctor. To give your muscles time to recover, rest one full day between exercising each specific muscle group. As time goes by, your joints—especially the knees and hips—deal with chronic stress and develop imbalances that can cause pain. If you're dealing with any feet issues, that can exacerbate the situation, so it's crucial to add some footwork to your routine.

After the workout regimen, do 3–5 minutes of thoracic spine rotation and chest- and hip-opener stretches. In practice, however, as long as there is some variety in your diet, you will probably get all the essential amino acids you need even on a vegetarian or vegan diet. A rule of thumb is to aim for a 10% higher protein intake on a vegetarian diet to compensate for lower levels of essential amino acids. Generally speaking, foods that come from the animal kingdom are the ones with the most high-quality protein. There are plenty of plant-based foods that provide a lot of protein, like legumes, nuts, and seeds, but many of these don’t contain all of the essential amino acids in sufficient amounts.
Take a moment to stop, assess, and listen.” Remember, it’s safer to err on the side of caution and give your body rest rather than overdo it and risk injury. When you’re just getting started, Stokes recommends splitting your jump rope sessions into three- or five-minute chunks during the day, aiming for 15 minutes in total. Plus, with the resistance provided by the water, you get a strengthening benefit along with your cardio workout. "Stay away from anything that isn't form-focused and methods that emphasis on training properly," says Stokes. If you aren't working with proper form, she warns, you may injure yourself or completely defeat the purpose of your goals to strengthen, condition, and sculpt your body. If you are not comfortable with those fat gains, staying in a calorie balance most of the year and peaking once or twice a year might be an alternative.

That’s not to say you won’t still improve – "only by looking at a person could you judge what they can or can’t do," says Lazarus – but full strength is out of the question. If the lift is an old favourite the muscle memory does not forget, there’s bound to be some issues due to the time out. With that in mind, we tapped PT Keith Lazarus, himself a 57-year-old man and in the shape of his life, to develop a plan perfect for experienced men plus the best exercises for men over 50.
Other protein-rich foods that have been evaluated include dairy products and whole eggs . Josse et al. evaluated the impact of three levels of dairy consumption in combination with high or adequate intakes of protein . These were combined with a modest energy intake reduction and an exercise element to assess weight loss and body composition in healthy premenopausal overweight and obese women over a period of 16 weeks. While all groups lost weight, the high protein-high dairy group gained more lean tissue compared with the adequate protein-medium dairy, which maintained lean mass. These findings suggest that a higher protein and increased dairy product intake promotes a more favourable body composition as well as strength and fitness.

“Staying loose and limber can help stave off injuries and help with your range of motion during your workouts.” Be sure your fitness routine includes stretching and flexibility work such as yoga as a regular mainstay. “Also, a lot of sitting during the day causes us to be stiff, especially in the hips, so getting in some stretching to aid with flexibility is key,” adds Shelton. Stokes recommends high-intensity interval training in combination with strength training as the powerful one-two combo to keep your metabolism humming as you enter your 40s and beyond. HIIT improves your cardiovascular fitness and strength and provides an efficient calorie burn. Your 40s can be years when you’re just as in shape and active as ever. Strength training is such a potent muscle-building activity that it can prevent the loss of muscle mass even during large energy deficits.
With the right type of training, you can still build muscle and get strong well into your forties, fifties, and beyond. For this exercise, position your body parallel to a stable surface or workout bench; one knee and hand—each on the same side—should be on the surface to maintain balance. Holding a dumbbell in your opposite hand, row the weight up to your hip before lowering it down toward the floor. Growing into your older self can be a tough transition. Not only will you notice more wrinkles and gray hairs popping up, but your metabolism also slows down, and weight clings on so much easier.
The lying-down version, as opposed to the typical standing variation, takes balance out of the equation. Push off the ground with your left hand and bend your left knee for balance as you start to roll to your right side. You should feel this in your right-side pectoral muscles. "Most of us sit and cross our legs, which can lead to tight hips and result in lower-back pain," Lacee Lazoff, a NASM-certified personal trainer and instructor at the Fhitting Room in New York City, tells SELF.
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