Listen, if you hit a wall in your journey to build muscle, it’s probably because you’re cutting off too many carbs, doing really long but easy workouts, or lacking quality sleep.
Although diet and exercise always make it to the headlines when it comes to fitness, there’s still so much we don’t know about how we should do them. And sleep is often overlooked.
But the truth is— carbs are essential in getting fit, a 45-minute cardio isn’t the most effective to become lean, rest is just as important as workout, and sleeping 7 to 9 hours a night is not enough.
Also, now that we’re past 40, we’ve already lost so much collagen and muscle tissue, which makes building muscles more challenging and frankly, discouraging because we’re not seeing results.
So, taking a nutritional supplement specially formulated to promote muscle growth and reverse the signs of aging is a HUGE help in getting the results we want to keep us going.
Let’s talk about the power trio that promotes muscle growth (when done right) and the revolutionary supplement that dramatically amplifies their benefits so you can sculpt the body you want!
We’re not talking about easy-peasy, I-can-do-this-all-day exercises, though. Instead, you need to wear down your muscles for them to grow and become stronger.
Your muscles only increase in mass and strength when exposed to a stimulus that tears them down, forcing them to repair themselves and adapt to handle the stimulus better next time. That’s why the key to building muscle is intensity, not duration.
Drop your 45-minute cardio and switch to weight lifting, resistance training, and bodyweight training. These strength exercises promote muscle growth as long as you increase the intensity once a workout becomes too easy for you.
The rule of thumb is that the weight or resistance should be significant enough that you can only do 12-15 repetitions before your muscles become exhausted.
For instance, if you’re doing bodyweight training and can easily do two sets of 20 squats, try adding some weight by strapping a resistance band from your feet and pull up or holding 10-pound (or heavier, depending on what’s really challenging for you) dumbbells in each hand as you’re squatting.
You know you hit the sweet spot if the weight/resistance is enough for your legs to cramp or feel sore after 12-15 squats.
Over time, your muscles get stronger, and you’ll need to add more weight to keep the intensity up there.
After getting torn and worn out by exercise, your muscles need to repair themselves and recover. For that, you need a proper diet and sleep. Let’s talk about diet first.
Your body needs all macronutrients— protein, fat, and carbohydrates— to support muscle recovery and maximize muscle building.
You can never go wrong with high-protein foods in increasing muscle mass and strength. Proteins are made of amino acids, molecules that help repair and preserve muscle.
Eating foods that boost collagen production is also helpful. Collagen is the most abundant protein in the body and a vital component of the skeletal muscle that helps improve muscle mass. Not to mention it keeps your skin younger-looking.
Eggs, fish (such as tuna and salmon), and lean meat are some of the best protein sources.
In addition, 100 grams of beef with 85% lean meat has 26 grams of protein.
Other protein-rich foods are Greek yogurt, soybeans, and cottage cheese.
Healthy fats increase the levels of good cholesterol, which stimulate the production of growth hormones. These growth hormones help the body produce amino acids, the building blocks of protein.
Omega-3 fatty acids are especially beneficial in building muscle and improving our health. Aside from promoting muscle growth by increasing protein synthesis, omega-3 also lowers blood pressure and helps build nerve cells to enhance learning and memory.
Foods rich in omega-3 fatty acids and other healthy fats are eggs, fatty fish (e.g., tuna, salmon, mackerel, herring, and anchovy), avocado, nuts, chia seeds, and dark chocolate.
Carbohydrates are stereotyped so much that they often get cut off when talking about health and fitness. But carbs are not an enemy. In fact, they support muscle building.
By providing the body with much-needed energy, carbohydrates save muscle tissue from being broken down by our body for energy.
However, you should eat the right kind of carbohydrate. There are two: simple carbohydrates (unhealthy) and complex carbohydrates (healthy).
Simple carbohydrates are the unhealthy kind that gives you energy spikes. But this energy doesn’t last. Before long, your energy crashes, and you’ll feel tired again.
Some examples of simple carbohydrates are candies, baked goods, ice cream, and sugary drinks.
On the other hand, complex carbohydrates digest slowly, giving you better, steadier energy that lasts longer. Because of this, they’re an excellent fuel that keeps your body from breaking down muscle tissue to function properly.
Examples of healthy, complex carbohydrates are oats, whole grains, quinoa, beans, potatoes, peas, fruits, and vegetables.
Sleep is when your body takes its sweet time to repair torn muscles using the nutrients it absorbed from the foods and supplements you take in.
However, sleeping 7 to 9 hours a night is not enough. You should sink into deep sleep— the 3rd stage of the 4-stage sleep cycle— to benefit from sleep’s restorative benefits.
Deep sleep is when your body supplies more blood to your muscles to feed them with much-needed nutrients, repair damaged cells and regenerate new ones, grow tissues and muscles, and restore energy.
Without it, your body won’t recover, the inflammation will persist, and you’ll be in too much pain to workout or even do chores for the next couple of days.
Therefore, you should develop better sleep hygiene to get deep, restful, rejuvenating sleep. Here are some tips:
Taking AgelessLX can also help put you into deep sleep at night. Around 96% of satisfied users reported they started sleeping better after taking AgelessLX for just two weeks!
Try it today and start living ageless!
Exercise, diet, and sleep are essential in preserving and building muscle mass— your progress will stall if any of these are missing.
When you exercise, focus on intensity. In terms of diet, you should eat protein, fat, and carbs. And when you sleep, make sure you not only sleep 7 to 9 hours at night but also fall into deep sleep.
However, building muscle can be difficult if you’re over 40. So, taking a nutritional supplement with HMB, such as AgelessLX, helps boost the benefits of exercise and diet and promotes quality sleep.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
**Individuals may have received free product or compensation in exchange for their honest review. Individual results will vary. All other benefits/effects noted in these testimonials/reviews are the individuals’ personal opinions and have not been studied.