4 Ways to Gain Muscle Any Age
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- เผยแพร่เมื่อ 8 มิ.ย. 2024
- www.flippingfifty.com/5dayflip 4 Ways to Gain Muscle Any Age
Gain lean muscle at any age, including after 40, after 50, after 60 and after 70. Choose the right exercise (strength training and daily movement), right nutrition (high quality protein), sleep, and monitor your stress levels.
This short video explains how and why each of these is so important to aging optimally and aging actively.
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Are you tired of settling for weight gain and fatigue just because you’re approaching or have already passed age 50? You can still get in the best shape of your life, no matter your age!
Debra Atkinson - a 39-year fitness veteran and international fitness presenter, Master trainer to personal trainers, and a former (15-year) University Senior Lecturer in Kinesiology - created this channel to share weekly videos for women to help with hormonal changes in menopause, pro aging nutrition, and strength training for women over 50.
Debra is the bestselling author of Hot, Not Bothered; You Still Got It, Girl! The After 50 Fitness Formula For Women, and Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust, and host of the Flipping 50 podcast and Flipping 50 TV. She is a frequent blogger for Huffington Post and an expert contributor on ShareCare.
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I get asked this question too often: Is it too late? Can I still gain muscle after _______! So no matter what age you would fill in the blank with, it's never too late! You can even gain strength in your 90s. AND.. now is the best time to focus on building muscle.. to maintain and BUILD metabolism. If you're trying to lose fat... the answer is gaining muscle. You can chase fat loss all day and never catch it, but gaining muscle is something you most definitely can control!
This is exactly what I needed to know. I'm in my 60s and getting weaker and fatter. I want to turn that around this year. Not for looks but for function. I love doing active things like dancing, kayaking, hiking, being a pediatric OT and trying to keep up with my fast moving autistic grown son. Retirement and being a lazy old person is not an option. I need my muscle back!
I’m starting to lift weights again, at home, after a year break.I just focus on shoulders and arms and have been amazed at the wonderful results.
I stopped last time as the room was too cold in the morning, so I’m going to get organized with a heater this time.
I’m 70 years.
I walked twice a day and rode my bike every other day and Danced ,Danced ,Danced and I got stronger and firmer and I'm 68 and ate healthy foods and water ,I didn't worry about my goal ,I just loved life . I'm Healthy and Happy!!! 😊
Congratulations! When you’re happy.. cortisol is low and the magic happens !!
Agree about sleep - I'm 55 and started with a physical trainer at 54. I lost no weight but the strength gain was fantastic. Then I had a sleep study and got a CPAP st 55 - GAME CHANGER!! I'm a new person!! Within the first 2 months I lost 8 lbs and my appetite decreased - no snacking. I've lost a total of 50 lbs and working on 40 lbs to lose this year. Definitely need more protein but cannot have whey or egg. Anyone at 50 get a sleep study, I'm amazed at the changes in myself 😁
Forgive my ignorance but what is a sleep study.
Lifting heavy.. just started, protein, sleep, no stress. Hopeful!
Summary at 10:08
Amazing video! Thank you! 😊
I am lifting ok weights and I have been exercising for 50 years. Im 70 . My one problem is i don’t eat enough. Im tying very hard to eat more protein so i see more muscles. I would like to get as firm as I can. Thanks for the good advice.
More protein YES! Yet, intermittent fasting is HUGELY beneficial for cell autophagy as we age.
My OCD really likes how you organize your books by color. Seriously, great info. Thanks for your videos, I know you're talking to the ladies but its good for men too.
Happy to find you!
Well I’m at the gym twice a week lifting weights, in the pool also twice a week doing circuit training, walking 🚶♀️ outdoors and soon cycling 🚴♀️ but I don’t eat enough protein YIKES. Your video was super helpful. Thank you 🙏 ❤
Absolutely love your videos! I am learning a tremendous amount of information! I am going back and watching previous videos and am going to apply what I’ve learned to my workouts. I am a 61 year old retired female and my biggest challenge is consistency. Also struggle to maintain fitness and nutrition while traveling. Thanks so much for all the information you share!
Thank you for the motivation!
Thanks for this great info!
Thank you for these valuable tips! I’m learning so much from your channel.
So happy to find you here.
Makes really good sense; certainly going to adopt this freat advice. Thank you!.
Excellent info!
Very good!ThankYou
It all makes total sense. Thank you.
Wonderful info. Thanks for jumping right into the video with the details. I enjoy lifting weights. Sleeping not so great .
I just found you! I love your info. I’m 63, I’ve lost 50 pounds in the last year and now I need to rebuild some muscle. One issue I have though is a pelvic floor prolapse which makes exercising a whole different ballgame. But I’m working on that and I’m going to get into some pelvic floor safe weight training. I get a gram of protein per pound of weight, so I’m good there, just have to get the weight program figured out. :D
So informative 👏👏👏
Thank you for this needed information. I'm having so many positive effects from folding in some protein.
This was an excellent segments about the 4 stress relief.
Wow you have explained this so well and actually feels hopefull. I'm not sure how following this can help me but I really want to try it,. I'm 72 was always active and walked and went to a gym but in my 50 I ended up getting an autoimmune disease called war kicks is similar to Lupus. It has been a hard journey trying to stay fit but with multiple meds and still montly infusions It started wearing on me. I continued to try walking and doing weights but with the pain I spent slot of time fighting ilnees. So last year due to a double mouth and throat infection I suddenly started losing weight but worse is muscle depletion. It felt like overnight I lost my boobs my rear and now have loose skin. I have been trying to gain muscle back with protein drinks food etc. But just listening to you right now I feel like I have a guideline and understanding of building muscle. I will continue to follow you with the hopes of getting some muscle back and feeling better about myself. Drs said working out is good . thank you. As everything you said makes sense. I just need to get my eating habits in better shape .I just wanted to explain how I lost weight so fast not to make anyone feel bad as I am alive and a fighter and my journey will start agaiin with new hope. I don't expect miracles but I still am a woman who wants to be strong and wear tank top tees shirts or sleeveless shshi
Thank you! I have a terrible time getting the proper sleep I get up all night to go to the bathroom
Loved the 4 Tips you shared in this video as I'm on a 'Strength Training journey this year after experiencing a stroke at the end of 2021. My overall body feels weaker so completed all 'therapies' in 2022. Now on to gaining 'Muscle'! Thanks again for the education. I appreciate it!
Goodness! Congrats on your recovery and for getting stronger!!!! You go !
I love this and I have trouble getting enough protein in.
Very useful info. And I love that your books appear to be be arranged by color. 😊
Me TOO lol😊
Love your channel! Can you share more meal ideas?
Good timing! Yes . We’re cooking tonight in fact something yummy!!
Hi Debra, I am 66 years young. Been battling the same 30lbs my entire adult life. I enjoy hand weights, but I am not consistent. The last 4 years has been a major life upheaval. I am a work in progress. I appreciate you and your channel! Thank you!
Do you know that person who can't climb the stairs, or get out of their chair? It's not inevitable, but you have to do the work. Good video.
Hi Debra! : )) You are so informative thank you for your expertise! This video was very helpful and concise. I'm 70 yrs old. Any special instruction? I'm just starting working out two days now. Arms (4# and 3# weights)one day, and legs next. I am 5 ' 5.5" tall and weight 180#. My goal weight is 140#, gain muscle for better body compensation and strength. Got your book at a rummage sale and watch a lot of your videos. Can a 70 yr old extremely sedentary female like myself really gain muscle to change her body shape? Love what you do to help us older women!!!! Some of the exercises are to strenuous for me though. Getting on the flood just isn't in my physical vocabulary hehehe. You're awesome Thank you. : )) Patty
Love lifting
What are your favorite sources of high quality protein?
See your video on C60, could you talk more about this? do you still use it?😊
This is Di from Australia... I have subbed. March 12th 2023. I am 62 and wanting to build muscle now.. floppy me wants to be firm me !!! At 62 how much in grams of protein a day should I be eating... ? you said 30grams at each meal but that is tiny re a piece of fatty fish .... I dont eat meat but do eat fish and eggs otherwise whole food plant based diet. I have been one meal a day for a long time BUT I am willing to change and eat protein and fat say a bit of fish and avocado thru the day etc. Sleeping is a big thing and I have improved my sleep and I am dreaming, I did not think I could dream but I can and do, more sleep is making me feel great. I am going to go back to the gym and do the heavy lift over worrying I will hurt myself if I lift toooo heavy first up...I joined a gym 7 months ago and did the 30 mins PIN weight machines circuit, the ones that supposedly use all your muscle groups - the instructor said to start low pin weights and work up but I got nothing out of it and so gave up going... my bad ! Kick myself to go again. Do I eat protein before weights and then an hour after weights is that what you mean .. and ideally in the morning do weights so you are doing walking , more relaxing in the evening to help sleep ??
I have worked out every day...or at least 6 days a week for about 5 years now...am 59...lift heavy but now know i am not keeping my muscle that i worked hard to make...not enough protein or food. I dont eat much and dont lose weight. Is protein in a protein shake sufficient?? And us it still 30 grams ...and yes lots of stress on me. Did a work out...68 days straight...hour work outs and i think it took a toll on my body .
I need a daily menu for all the protein necessary. Did you say 30 grams of protein at each 3 meals per day? What about fruits & veggies, potatoes and rice? A balanced plate?
I still am trying to lose 20-25 pounds while also building muscle. If I focus on building muscle, will that help lose the fat ? I’ve often heard that more muscle burns more fat. It’s definitely harder at age 57… back in my 20’s I was a runner, an aerobics instructor and swimmer as well as taught Swim 1. But back then I was more slender and very lean.
I don’t want to be “skinny”.
YES! You've got it. Gaining weight (Muscle) is one of the best ways to lose weight (fat).
Thanks for the video. I know this is a late question, but what do you think of the strength built through pilates vs. Strength training with weights? Is one really better than the other?
Any exercise that builds muscle is what you want, a combination of the two will produce incredible results ....what does it matter as long as it produces the results you want,couple feel amazing either way
@@annetaylor7496 Thank you for your response. It's encouraging because I LOVE pilates. I've recently started tracking macros and it seems most if not all people in the "macro world" speak of weight lifting very highly. I can see how combining the two would be great 👍 😀
Trying to get more protein in my diet do you have any hints how I can increase my protein
Just recently posted another video on this - see it?
How can I get more protein if I don’t eat meat?
Can find notes about sleep support
www.flippingfifty.com/sleep-yourself-skinny
Do you have a video on how to Gain weight for very underweight people? Example of what to eat in a day?
We’ve done a few. Admittedly not. Any. I realize you’re neglected!!
Hi Debra. I know that there are MANY variables, but can you give me rough idea how much muscle a woman who is 62 could gain in one year. Maybe a best and worse case scenario? A low to higher amount range? And this would be based on her doing everything right that you discuss in your videos. Eating enough calories, eating high protein, progressive weight training, rest, etc.........I would appreciate your input so much! TY for the great videos!
Almost impossible. but for beginners ... gain of 3 lbs muscle a month over first 3 months is shown with younger populations to give you an idea. Based on research presented by Wayne Wescott. And.. a 67 yr old.. recently LOS between 15-20 lbs over 6 months and gained 3 lbs lean muscle mass in 2-3. So recomposition is possible. You can see Joan's testimonial here recently. 2-3 months after recording it she texted that she'd lost another 15 lbs fat and gained 3 lbs muscle.
@@Flipping50TV So it sounds like she gained 6 pounds of muscle over 9 months which is great! Are you saying recompositing is possible but just gaining muscle if you don't need to lose fat isn't? Also, I wonder if she's taking hormones or steroids etc....... Thank you for your reply.
@@Flipping50TV Also, not sure why you said it's almost impossible being that this whole video is about seniors gaining muscle.
@@Flipping50TV Is the Joan you're talking about Joan McDonald? Or another Joan? I don't see the testimonial. Thank you!
How many hours of sleep a night do you recommend? Or is it more important to get deep sleep?
How do you feel about probiotics? I hear taking it helps with bloating and gut repair to help digest food quicker
For some of my clients, they're a must. Often though we test first (stool test) so that we know what strains they need. Bloating generally is due to lack of stomach acid making it hard to break down protein in foods. Taking digestive enzymes (different than probiotic) is often helpful
Great post, Debra. Question - according to my FitBit, I spend relatively little time in deep sleep, plenty in REM and the majority is light (all told 8-9 hours). I'm only awake about an hour or less everynight. How can I get more deep sleep, or do I actually need it? Also, I notice you used BigVu for this video. Do you use the teleprompter feature of the platform? I'm starting a YT channel for my real estate business and have a subscription that I'm learning how to use. Thanks!
Hi! Good to see you here! Yes.. using free version and tested this out using the teleprompter!
Deep sleep is important because that’s when your body repairs itself. You cycle through multiple stages of REM and deep sleep each night. REM sleep cycles gradually lengthen throughout the night but deep sleep doesn’t last as long (maybe 10 minutes per cycle). So it’s natural to spend more time in REM sleep.
A sign that you aren’t getting enough deep sleep is if your body is taking too long to repair itself.
Very helpful!
I dieted very poorly..reduced calories under 500 a day and absolutely no meats or protein. I lost so much muscle that my arms look like they melted into this crepey, saggy blob. I have learned what I’ve done wrong now, but can I rebuild what I’ve lost? Arms look like a 100 year old. Very distressing. Please give me advice. I’m going to implement the advise you offered here…but is there any hope to rebuild! I’m 66.
You can still make positive changes! You'll fee (and look) so much better as you change your eating patterns. Go slow, allow yourself to get used to it. And begin with strength training. You can gain strength. Gaining muscle in later decades gets harder, but it can be done. First you need to believe! Then lift weights and fuel with protein through each of your meals!
@@Flipping50TV thank you! I appreciate you thanking the time to respond. I wish I had this advice earlier, but better late than never!
Any suggestions for getting enough protein as a vegan? That's my challenge! 🥦🍎
There is definitely a ton of vegan food sources for protein and that's always the best avenue but if for whatever reason you need to supplement I would suggest checking out Plant Fusion pea protein. No protein supplement is perfect but this one has a lot of good qualities. I've been using the vanilla flavor on and off for years. I don't like smoothies so I just mix it with water and it's easy and quick. Hope that helps😊
@@Glim246 Thank you! Yes, I choose pea protein over whey protein for when I use it. I will try your brand and see how it is. I appreciate the referral. I'm not a fan of protein mixes (taste), but I do use them occasionally. They do help to bring the protein level up!
Totally agree with increasing our protein! Trying for 100 g daily which I can do, but doesn’t leave room for veggies or much else.
It may improve!
Veggies have protein. The strongest animals in the world are vegan, the gorilla for instance. I don’t eat meat or animal products but I get plenty of protein with veggies, beans, lentils, tofu. I can eat a ton of food and not gain weight and I feel great.
@@belindaknowles7440 I actually tried that route with beans and lentils and tons of veggies and honestly I just gained weight and did not feel well. I just can’t eat enough food to get enough complete proteins that way.
@@lj9089 did you cut out oils? I use zero oils. I eat a lot of food and a rainbow of fruit and vegetables. You don’t have to worry about complete protein. Also, when you start eating clean your body detoxes. That can make you feel bad for a while. I feel better than I have in years. 😊 But we all have to decide what is right for ourselves.
@@belindaknowles7440 honestly back when I was eating all the beans and lentils and rice and veggies. I probably ate bad oils, so I’m sure that did contribute. But you’re right it’s just trying to figure out what works best for your body and I’m still working on that ha ha!
Question.. should I take creatine
I can only tell you it’s a definite yes for me! Research on older adults points to positive benefits
What protein can I eat at breakfast lunch and dinner I’m on a plant based diet are beans and lentils enough protein?
You’re aiming for 30 minimum per meal for muscle protein synthesis
Yes me too and I’m wondering what are good protein choices at breakfast. She misunderstood (judging by her response) your question.
Any hints for quick protein if your not a fan of making shakes. ?
an egg?
leftover dinner! salmon, chicken, beef, bison, turkey, shrimp...
Greek yogurt or cheese sticks. There's also packaged portable protein snacks.
Thank you very much Debra for this very useful information. I am WFPB , I have about a cup of beans twice a day, and 30g of nuts and seeds, and a Tbs of hemp and flax seeds with my oats in the morning. how else can I increase the protein?
You might want to consider doing essential amino acids. It's one of the only ways my plant-based clients have been able to increase protein enough for muscle protein synthesis. Your protein is super low when you consider your body weight in pounds is grams of protein (not by weight of it...by dietary amount of it) is recommended. e.g. I weigh 125.. 125 grams of protein from sources like 6 ounces of salmon - 35 g of protein, a smoothie - with ingredients adding up to 35 g of protein.
@@Flipping50TV many thanks for the suggestion 🙏🏻
@@Flipping50TV Do you have a suggestion for essential amino acids?
@@rikkichic I'm vegan and use a mixture of pea protein powder, tempeh, seitan, beans etc. I use cronometer to log my food and find that most days I'm hitting or if not, very close, to the amino acid targets 👍🏼
Struggle eating enough protien in the am
eat earlier in the evening so you're ready
I weigh 185 and want to lose weight how much protein do I need per meal? And what are some examples of meals I could have with enough protein?
Best recommendations based on research are you need a minimum of 30 grams per meal. You need your ideal body weight in lbs per day... divide by your 3 meals.. and start working on coming up with how to boost your protein in each meal.
I get so frustrated! I know I should sleep don’t you think I would if I could?
Try this www.flippingfifty.com/sleep-yourself-skinny It may feel like you've tried all the things... but sometimes it helps to go back to square 1 and do them consistently and sequentially and know for instance how to modify food timing/type, exercise timing/type, or magnesium amounts to truly find out if they work or not
1/ too stressful for me at 15 reps to many
Did you say 30 grans of protein 3 times a day for 90 grams total to increase your muscle?
That's a start! Its the minimum not to lose muscle. But your ideal body weight in lbs in grams of protein is best
So glad you didn't say HRT!
OKay,,, well there is a little proof that HRT clients overall have an easier time increasing bone density and lean muscle/while decreasing body composition. But it can be done without. The weight training acts a bit like a substitute where estrogen left off as far as bone and muscle are concerned.
i think you said- 30 grams of protein per meal. thats just 1 oz! how is that a high protein diet? 1 oz per meal???
explain what you're talking about and I might be able to help you. When you say just 1 oz., what are you talking about?
Lifting ✅
Perfect Amino Acid tablets ✅
whole food protein sources ✅ ❤😊