4 Muscle Building Tips for Men Above 40

 

Many men who are above 40 often find that they’ve let themselves go. Even those who were active and had athletic bodies in their twenties may notice that their fit bodies have now gone to seed.
This is usually because family and career commitments took priority while exercise and fitness was relegated to become something that they’d do if they had the time. Usually the time never came and the muscles just got weaker and smaller due to atrophy.
In fact, after the age of 30, most men experience some muscle loss every year. If you don’t use it, you lose it. To make matters worse, testosterone production decreases and your metabolism drops too. Now you’re dealing with faster weight gain, lower stamina and weaker muscles.
It may seem like it’s impossible to build strength and muscle after all these years of neglect. Yet, the human body is marvelous and dynamic and if it’s challenged, it will respond. You just need to know how to go about doing it.
At the age of 40 and beyond, you’ll most probably not be able to train in the same way that you used to… or the way that younger guys do. Your body will take a longer time to heal and the chances of getting injuries are also higher. With age comes a decrease in mobility, flexibility and limberness.
You’ll need to take these into consideration when you begin your training. In this article, we’ll look at 5 ways to build muscle once you’re in your forties. Adopt them and you’ll be safe and still progress well. It’s never too late to start.

1. 80% intensity
This is a good rule to follow. If your maximum is 10 reps, always do 8. The goal here is to increase volume and not intensity. If you do 3 sets of 10 reps, you may wish to go up to 4 or 5 sets.
Unlike the younger guys who can lift hard to failure and be fine after 2 days, you might either strain your joints or suffer from delayed onset muscle soreness for 4 to 5 days which might mean you not working out because of pain. This is time wasted and you could have actually been training.
So, aim for volume and over time you will get stronger. Then you may raise the poundage/resistance and still be at around 80 percent of your maximum effort. As long as you’re getting stronger, you’ll probably be gaining lean muscle and boosting your metabolism.

2. If It Hurts, Go Light
If the weight you’re using hurts your joints, use lighter weights. If bench presses hurt your shoulders, you should give push-ups a try. They work the same muscles and are just as effective.
If leg presses hurt, try bodyweight squats. In fact, before even working with weights, it would be a good idea to just stick with bodyweight training for about 2 months. They’re just as effective for building strength and muscle. If you apply point 1 above and go for volume, you’ll see amazing improvements.

3. Stretch after Every Workout
This goes without saying but it’s especially crucial when you’re older. Tight muscles not only cause aches and pains but you can actually strain a muscle or joint if you aren’t flexible enough.
Spend at least 7 minutes doing light cardio before your workout. This will get the blood flowing to your muscles and warm them up. Remember to also do about 15 minutes of light stretches after every workout. This will ensure that you can lift weights through a full range of motion and you’ll gain more muscle over time.

4. Focus on Form
When it comes to muscle building, good form is everything. Always maintain good form when executing the exercises. Do not jerk, kick or do strange flicks and whips with your body just so that you can get the weight up and say you did an extra rep.
If you can’t do an extra rep with good form, then don’t. It just means you aren’t strong enough yet. Give it time and keep training. Over time you’ll get stronger and be able to do that extra rep with good form.
Slow and steady wins the race. As long as your form is good, your progress will not be impeded by injuries due to strain or jerking.

 

 

 

 

 

 

 

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5 Healthy Eating Tips 

“Eat healthy”, “You’re not eating right.”, and” You have to eat smart” You get these messages on a daily basis but what exactly do they mean? Why is the world more obese than ever before, fatter now than at any other time in the history of mankind? If eating healthy and smart is so easy, why is everyone overweight?
Actually, eating healthy foods is not as hard as you may think. Sure, the sugar, salt and addictive, unhealthy chemicals added to your favorite foods make it very hard to resist them. But after you detox your body for 3 or 4 weeks, you will begin to form a healthy addiction to foods that are good for you. Practice the following 10 smart eating tips and you will quickly see and feel the amazing health benefits.

1 – Get lots of color into your diet
Reds, greens, blues, purples, yellows and oranges are colors that are present in natural foods. If you do nothing more than ensure that you eat lots of different colored fruits, vegetables, whole foods and grains, your risk of obesity and heart disease plummet, while your health skyrockets.

2 – Eat 5 to 6 times a day
Look, we are not talking about 5 or 6 typical modern-day meals. That would put you at 3,000 to 4,000 calories a day, and weight gain, heart disease and a shortened lifespan can almost guaranteed. Eat 2 or 3 main meals and 2 or 3 snacks, making sure that you eat something every 2 to 3 hours. Divide your recommended calorie intake by those 5 or 6 meals, and you keep your metabolism cranked up, burning fat and calories all day long.

3 – Limit your meat servings to 3 ounces
I know what you are thinking. You don’t to weigh everything you eat and you are right. Just envision a deck of playing cards. That same size amount of meat is roughly 3 ounces, and is all you should eat in a single serving to promote a healthy diet.

4 – Do not eliminate, just reduce
Hey, we all eat for pleasure as well as fuel. If you like high fat, sugary or salty food, do not give it up entirely. It is nice to reward yourself from time to time, and it can be healthy. Just do not overdo it. Reduce the amount of “less than healthy” foods in your diet, but there is no need to eliminate them.

5 – Remember that foods are not “bad” or “good”
No food is bad. Some are incredibly unhealthy, and even dangerous. But they are neither bad nor good. Your relationship with food is what can lead to bad or good levels of health. You should never feel guilty if you enjoy a slice of apple pie smothered in ice cream and whipped cream. If you like potato chips or a candy bar, good for you. Taken in moderation these foods can be enjoyed. Just remember to not blame food for the nutritional choices you make on a day-to-day basis.

Beat The Aging Process With 5 Key Tips

Aging is inevitable. No matter how hard we try, it will catch up with us eventuality, but that does not mean that you have to sit back and let it prematurely take your youth away. No, there are things you can do starting right now to beat the aging process, and maintain your youthful looks and vigor well into an age nobody will be able to guess!

These tips are extremely simple- there’s no magic pill here. Read on to find out the five keys tips you should be doing:

Sleep More

Sleeping is one of life’s simple pleasures, and something that should come naturally to everyone. However, more than half of the USA’s adult population is chronically sleep deprived, in the sense that they get less than the recommended 8-9 hours nightly, many days running. Sleep is the one thing that everyone has going for them, since it is the hit reset button for your body.

During sleep, repair ensues, so that proteins in skin are fixed, hormone production is ramped up, and the process of rebuilding in general. Chronic sleep deficiency inhibits the ability of the body to fix structural defects, including in DNA, which can accelerate greying of hair, wrinkling of skin and deterioration of organs.

Get Your Veggies

Eat lots of vegetables. It doesn’t really matter which, but include a variety of different ones, as each bring something different to the table. Most vegetables are extremely low calories, making them perfect for bulk at mealtimes, as you can eat a lot, and not get a lot of calories. In addition, vegetables are full of fiber, which keep intestinal and colon health on point, as well as tons of anti-oxidants, vitamin and minerals, which fend off free radicals and compounds that damage DNA and promote aging.

Shed Bad Recreational Hobbies

Sure, watching TV late into the night is a bad hobby, and it is damaging, but it is not bad in the sense we are referring to. The ways we are talking about, relate to drinking, smoking and eating junk food. Excessive alcohol consumption places undue stress on the liver that’s primary job is to remove toxins from the body, and in some cases makes it unable to do its job. This accumulation of toxins is bad for health, and kickstarts accelerates the aging process.

Smoking, on the other hand is worse in many aspects. With negative effects ranging from the lungs, to blood vessels and more, smoking can age you 25 years in just 5 years. Nutrient delivery suffers, so skin ages and wrinkles far sooner than it should, and you increase the risk of dying from complications of the lung.

Stay Happy

We don’t expect you to be euphoric all day long, but being happy has proven benefits over being sad, or pouty. This can be explained by endorphins, feel good chemicals produced in the brain that boost mood, reduce heart rate and blood pressure, and reduce stress levels as well.

Practicing mindfulness meditation is one of the best ways to develop your appreciation of the little things in life, and improve your happiness and outlook not to mention the fact that frowning just speeds up development of wrinkles and fine lines!

Weight Train

A little jogging or cycling is good during any point of life, but in order to diminish the effects of aging, weight training is a must. Not only does muscle help you fill out your clothing, but it can also help prevent skin from sagging, wrinkling, or your posture from stooping.

Nothing screams old like a hunched back and sagging skin, but luckily, weight lifting can delay this for years to come, not only that, but your overall mobility will be kept in check, and you will look great, so hit the weights!

10 Memorable Cooking Tips We Learned From Our Grandmothers

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No matter how many cooking tips we learn from the internet or Food Network, there’s one source of inspiration that can never be replaced: our grandmothers. In honor of Mother’s Day, we’re taking a look back at some of the best cooking tips we’ve learned from our precious grandmas that we continue to use on a regular basis and that you can, too. Spoiler alert: there’s no kale involved.

1. Always use real butter. “Use butter. Never, ever use a substitute . . . because butter is just better. On an unrelated note: I’m from the South.” — Hilary White, editor, Love & Sex and Smart Living

2. Cook beans in bacon fat. “The best way to cook any kind of bean: Saute a piece of bacon. Remove the bacon slice (and eat it). Use the fat along with a pat of butter to saute some diced onions. Add the beans and water along with some freshly ground pepper. Salt once the beans are fork tender. Seriously, the bacon-fat-butter combo is the secret to incredible-tasting beans. Also, serve the beans like a soup in their pot liquor. It’s heaven.” — Anna Monette Roberts, editor, Food

3. There’s no shame in turning to frozen meals. “Some nights, it’s OK to just heat up some Stouffer’s Fettuccine Alfredo. The truth is that this was actually every night with her. Cooking was ‘against her religion.'” — Stacy Hersher, director, Social & Partnerships

4. Always think about making enough food to save for later. “Make enough for leftovers.” — Macy Williams, assistant editor, Shop

5. Don’t be afraid to change up a recipe. “Follow a recipe exactly the first time. Then if it’s good but needs tweaking, experiment with changes after it’s been evaluated (tasted) as it was intended by its creator.” — Tara Block, content director, Living

6. Buy the cheaper meat. “My Mexican grandma was always in the kitchen making something. Always. Even if she was in the living room, she had something going on the stove. My favorite recipe from her is what we call ‘Grandma Tacos,’ which are shredded pork tacos. You just put a pork shoulder (the cheaper the better, she insisted, because cheaper meant more fat and thus more flavor) in a slow cooker with a packet of Lipton’s onion soup mix and a can of Coke. (My grandma was a serious home cook who made most things from scratch, but this is also a total 1950s convenience recipe). After several hours, it shreds up, and you just top it off with homemade guacamole (frying your tortillas to make a shell is optional but delicious). The funny thing is, my sisters and I all love this recipe and make it regularly, but we all agree: it doesn’t taste quite like Grandma’s. For starters, she never used a slow cooker; she always did it on the stove, and we know, we just know — there was some kind of secret she didn’t tell us. Either that, or she was just that incredible. Which we’re also certain of.” — Shannon Vestal Robson, director

7. Save pasta water. “Every good cook knows that saving pasta water is an important step in achieving the perfect sauce, and it’s something I learned a long time ago. My Italian grandmother taught my mom, who then taught me, and it’s one of my most-loved Italian cooking tips.” — Erin Cullum, assistant editor, Food

8. Keep family recipes alive. “There’s no cookbook more valuable than the one you’ll have with your family’s recipes. It’s a way to remember your roots and relive happy memories.” — Angela Elias, content director, Living

9. Write helpful notes in your cookbooks. “Make notes in cookbooks to keep track.” — TB

10. Never use a dull knife. “I learned to love cooking with my other grandma. Her most practical tip is that the most dangerous thing in the kitchen is a dull knife.”

— SH Image Source: POPSUGAR Photography / Sheila Gim

Baby sleep tips

Every parent of a newborn will inevitably deal with many sleepless nights. Babies, of course, have many needs, and when they awake in the night they will cry for their mothers. One of your most important tasks as a parent is to establish good sleeping habits in your child. Every baby must go through a transition where he adjusts from sleeping with his mother to sleeping on his own. This is a natural transition of course, and takes some time, but there are things you can do to expedite the process. Not only will this help your child develop better sleep habits, it will allow you to get some much needed rest.

Many baby sleep tips exist, and every parent would be well advised to research many different baby sleep tips. It is important to keep in mind, however, that no baby sleep tip should be considered hard and fast rules. As a parent, your instincts know best, and when you are in doubt in regards to baby sleep tips remind yourself of this fact. Many first time parents experience insecurity in terms of whether their decisions and strategies are correct, and while you shouldn’t be uninformed, you should always view baby sleep tips through the lens of your own parental instincts.

Now, one thing you should consider when trying to get your newborn to sleep better at night is what his feeding habits are. Oftentimes the child will be active and otherwise busy during the day, and won’t be doing a lot of feeding. The problem with this, of course, is that he will then wake you repeatedly thought the night for feedings. A good technique, then, for getting your baby to sleep better at night is to “tank up” during the day. Try feeding every three hours during the day. This will not only ensure that you child’s appetite is satisfied for the night, but will create an important association: you want your child to associate feeding with the daytime. If your child does wake up in the night for a feeding, try to get him to do one full feeding the first time he wakes up. If you don’t do this, you encourage him to “snack” throughout the night – i.e. wake you up every couple hours.

Again, it is important to understand these baby feeding tips should not be taken as hard and fast rules, but rather as guidance. In a general way, you want to create both daytime and sleep associations for your child. You want him to associate feeding and play with something that happens during the day, and lullabies and baths as something that happens at night, before bed. By doing this you ease the transition between sleep and wakefulness, which is the ultimate goal in terms of putting your child to bed easily. If, however, your child doesn’t want to feed every three hours, don’t force him. Similarly, don’t force a full feeding when you wake him at night. Rather, think of the bigger picture: by creating general habits and associations for your child, you will ensure a hasty and healthy sleep development.