STRENGTH TRAINING

FIRST QUESTION … WHY DO WEIGHT TRAINING?

There are so many benefits check out some of the highlights below

Benefits

• Better physical performance

• Better Movement control

• Faster Walking speed

• Functional independence

• Increased Cognitive abilities

• Improved  Self-esteem

• Increased ability to Participate in spontaneous physical activity.

And some more evidence based health benefits

• Reducing resting blood pressure

• Improving lipoprotein-lipid profiles

• Decreasing triglycerides

• Increasing high-density lipoprotein cholesterol

• Reducing cardiovascular demands to physical activity

• Improved blood sugar control in type 2 diabetes

Ok so now we are inspired how do we go about it?

It’s not recommend to lift too heavy and training to full failure. BUT instead, choose a weight/resistance that is not too light that the exercise is a breeze, but heavy enough that your muscles are very close to being completely fatigued (getting near failure, but not failure) by the last repetition of the last set.

Gaining training  muscle requires   6–12 repetitions of 2 to 4 sets  with  rest  periods between sets.

When exercising different areas of your body, you are going to have different levels of strength. Leg exercises usually require heavier weight compared to arm exercises — a reason why it's a good idea to have a selection of weights when you train.

Remember if you always lift the same weights the same number of times you can comfortably do, your body has no reason to become stronger or to build muscle. It can already do everything you tell it to do!

How to Build Muscle After 50

The same basic principles for building muscle and getting stronger still apply after 50.

You need to challenge your muscles by forcing them to do something they are not used to doing. To build muscle and become stronger, you have to work your muscles harder than before.

Ok so what about the role of Protein?

How protein can help you stay in shape, Eating high-protein foods has many fitness benefits, including:

• Speeding recovery after exercise and/or injury

• Reducing muscle loss

• Building lean muscle

• Helping maintain a healthy weight

• Curbing hunger

• “While eating an adequate amount of protein is not going to prevent age-associated loss of muscle altogether, not eating enough protein can be an exacerbating factor that causes older adults to lose muscle faster,” said Wayne Campbell, a professor of nutrition science at Purdue University. That's troubling, since middle-aged and older adults in particular need protein to help build and maintain muscle mass, which starts naturally decreasing as early as your 30s

• People who evenly distributed their protein consumption throughout the day tended to have stronger muscles than those who packed their protein into a single meal.

10 Foods to Eat to Gain Muscle

These are some of the best foods to eat to gain muscle and to prevent unnecessary loss of muscle mass with aging.

• Meat. Animal meats are one of the highest sources of protein and valuable in senior health, supplying an approximate 7 grams of protein per one ounce. Such products can be more tolerable by adding ground meat into soft taco shells, pasta dishes, and casseroles.

• Fatty Fish. Fatty fish supply considerable amounts of protein while providing heart health benefits thanks to their omega-3 fatty acid content. Healthy, fatty fish includes salmon, tuna, and mackerel. Pair with roasted veggies for a complete, well-balanced meal.

• Soy Foods. Tofu may be a significant protein alternative for individuals eliminating or reducing meat intake. Tofu is made from soybeans, and it is a plant-based protein that holds the flavor of the ingredients it becomes paired with. Tofu’s less utilized cousin, tempeh, is also a significant plant-based protein source that can be used in salads, sandwiches, egg dishes, or paired with roasted veggies. It has a firmer texture than tofu. Steamed or roasted edamame can be a high protein but light choice for a snack. They can be popped from the shell when eating or you can purchase shelled edamame to make snacking easier.

• Eggs. They are a high protein and nutrient-dense food that can be a healthy addition to include a balanced diet. A large egg provides 6 grams of protein and essential amino acids. You can dismiss the worry of the dietary cholesterol found in eggs, as the 2020 Dietary Guidelines actually encourage their intake in moderated amounts. In fact, if giving up on eggs, you may be missing out on high-quality fats and fat-soluble vitamins.

• Milk. Drinking milk at the dinner table is much more than a childhood memory. Milk supplies adequate protein and calcium to encourage both muscle and bone strength, respectively. A glass of milk with meals or even as a snack offers 8 grams of protein! Milk can also be added to smoothies or shakes to boost protein and nutrients in the diet.

• Cheese & Other Dairy. Another dairy option for best protein is cheese. Add additional protein to meals with the use of cheese – sprinkle atop salads, layer a slice on a sandwich, and drizzle cheese sauce onto potatoes and other veggies. Cottage cheese and Greek yogurt are also encouraging foods for muscle growth, supplying about 12-15 grams of protein per serving. Pair with fresh or dried fruit for a sweet but nourishing snack.

• Beans. Are both protein and fiber-packed, making them food to eat to support muscle and digestive health. Any variety of beans can be added to soups, casseroles, salads, tacos, burritos, or pasta dishes to bulk up fiber, protein, and minerals.

• Nuts. Almonds, pecans, walnuts, and several other nuts are significant sources of both healthy fats and protein. They are also a convenient snack on the go while also offering crunch to salads, rice bowls, and several other dishes.

• Peanut Butter. Peanut butter is an appreciated substitution for crunchy nuts Add peanut butter into smoothies and oats, dip with carrot sticks, smear on apple slices or a banana, or simply enjoy by the spoonful for rich protein, healthy fats, and nutrients. Eight grams of protein are in two tablespoons of peanut butter. If you do not want to eat this full amount in one sitting, spread it out throughout the day to easily add a protein and calorie boost.

• Protein Powders. Although dietitians and nutritionists encourage eating whole foods over supplemental products, plant-based and whey protein powders may be a valuable alternative

Finally what about the timing of my protein?

According to the International Society of Sports Nutrition, consuming protein any time up to two hours after your workout is ideal for building muscle mass . However for the average person, resistance exercise and consuming sufficient protein throughout the day are more important than timing protein intake.