In today’s time, everyone is aware of their fitness. At the same time, after the age of 40, 3 to 5% of the muscles start decreasing every 10 years in the body. This gradually reduces strength and the speed of calorie burn starts decreasing. At the same time, problems like fatty liver, diabetes and falling increase problems. Many times falling from weak muscles can prove to be fatal in later years. So you should invest from now on. In such a situation, today through this article, we are going to tell you how to make muscles after 40 is good investment for health.
This effect occurs on metabolism
Many research has shown that the basal metabolic rate i.e. the body’s comfort condition is the same by the age of 20 to 60 years. Because the real change is not in metabolism but in the shape of muscle. When you reduce 1 kg of muscles every time, the body burns 50-60 calories daily in a state of rest. At the same time, it can increase 2.5 kg of fat throughout the year. Even if you have not made any changes in your diet.
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Follow these 5 steps
Take protein according to weight
You should consume protein according to bodyweight. For example, take 1 gram of protein on 1 kg weight. In this way, if a person’s weight is 70 kg, then 70 grams of protein should be taken accordingly.
Muscle training 2 times a week
You should do exercises like wall push-ups and squats for muscle training twice a week. You should do two 10-12 reps initiative. Keep increasing it slowly.
Focus on recovery
Sleep is also very important to stay healthy. Therefore, you must get 7-8 hours of sleep daily. Keep in mind that the room should have enough darkness and coolness for good and deep sleep. At the same time, after 2 pm you should avoid caffeine.
Take the right nutrition
Take vitamin D with sunlight for 10 minutes daily. Also, eating 1 teaspoon of pumpkin seeds will give you magnesium. At the same time, eating 1 teaspoon of flaxseed powder will get omega 3.
Stay active throughout the day
To stay active all day, climb the ladder 5 minutes daily and you can wow 2 minutes while brushing.
