Sooner or later, all of us will endure the process of getting older.
As we age, we lose muscle mass and bone density due to declining levels of key hormones and the outright cruelty of Father Time.
But you don’t have to end up losing muscle and moving like an old man.
Follow these tips to stay lean, muscular, and moving like an athlete, even well into your 30s.
1. Fuel Your Muscles
After the age of 30, people who lead an inactive lifestyle can lose up to 3-5% of muscle mass every decade.
However, this can be counteracted efficiently by making sure you’re taking the right amount of protein (which means 30-60g per meal, having 3-6 meals a day).
The best protein sources include fish, eggs, chicken, yogurt, red meat, and tofu.
Whey protein and amino acid drinks are perfect for on the go.
2. Stretch Daily
Another factor to decrease in the 30s is flexibility, which occurs for three main reason:
- A lifestyle that requires you to sit in an office for 8 hours a everyday
- Because our leisure activities don’t call for a full range of motion.
- According to research, both connective and muscle tissue start to shorten
To counteract these negative points, perform proper dynamic warm-up routines before your workout sessions.
3. Be Heart-Healthy
When you hit 30, your body loses the ability to extract oxygen from blood, blood pressure and cholesterol life, and arterial walls start to build up fat deposits.
This is all part of the heart’s aging process. In order to combat it, you need to make sure your aerobic capacity is maintained.
This is best done through interval training, performed three times a week.
4. Increase Your Testosterone
The worst part about turning 30? Decline in testosterone and sex hormone levels every year.
Declines in testosterone levels result in decreased bone density and muscle mass, decreased resistance to insulin, and depression.
However, this isn’t too much of a concern – you can keep your testosterone levels elevated by strength training at least 3 times a week for 45-60 minutes.