No matter what your age, it's important to stay fit and healthy. Age-related muscle decline is a common issue, so it's even more important in your later years to focus on building and maintaining muscle. If you're 40 and you're looking to get some big muscle gains, you need the right combination of cardio activity and strength-training exercises, along with a high-protein diet and plenty of rest. Cardio activity is any type of exercise that gets your heart rate going and improves the amount of oxygen in your blood, blasting away calories and helping you shed layers of body fat that sits over your muscle. Brisk walking, transcriu.bnc.cat jogging, running, jumping rope, cycling, rowing and jumping jacks are all excellent forms of cardio for a 40-year-old male. If you're 40 and you want to gain muscle, try holding a dumbbell in each hand when you're performing squats — this builds muscle in your quads, hamstrings and glutes.

Don't focus on only one area of your body, Prime Boosts Official Website as this can result in «strength imbalances and postural difficulties» among other issues, according to the American Council on Exercise. You'll want to integrate dumbbell curls, rows, flyes and triceps kickbacks, along with pushups, bicycle crunches and planks. The best way for Prime Boosts Pills you to gain muscle is to follow a routine that has you lifting until your muscles fatigue — two or three sets will do the trick. Since it's size you're after, stick to the maximum amount of weight you can handle, with fewer total reps, to build strength and promote maximum muscle gains. To avoid injury, start off with a single set of eight to 12 reps or until fatigue, and gradually work your way up to three sets of 12 reps or two sets of 20 reps for alternating exercises. If you're trying to gain muscle, perform your strength-training workout on Monday, Wednesday and Friday, and your cardio routine — such as 10 minutes of brisk walking, 10 minutes jumping rope, 10 minutes on the rowing machine — on Tuesday, Thursday and Saturday. Protein is essential for the body because it contains amino acids, which are responsible for the strength, repair and rebuilding processes inside your body. Foods that are high in protein, such as lean meats, tofu, eggs, nuts and certain grains are important to include in your diet. If you're not getting enough protein in your diet, you won't get the muscle gains you're after. Talk with your doctor before starting with any new exercises, especially if you have any existing health issues or are dealing with the effects of a past injury. You may also want to work with a fitness professional to discuss your goals and get help creating the most effective, personalized workout plan for yourself.

Discover how long it takes to get a six-pack and the key lifestyle changes you need to make. Learn why common pitfalls like carbs, booze, and lounging can derail your fitness goals and how to overcome them for a shredded core. Many aspire to one day have six-pack abs, but let’s be real, few have succeeded because carbs, booze, and time are not on your side. But, if we unpack (pun intended) how to obtain that coveted «six-pack,» you’ll find it’s not mission impossible after all. What you really need to know is how long it takes and exactly what behaviors (ahem: endless couch chilling and junk food) you need to kick to the curb. First and foremost, getting a six-pack (or four-pack, or eight-pack if you have great genes) comes down to the amount of body fat you have. Reducing body fat is a necessary step to reveal your chiseled midsection. To lower body fat safely and effectively, it’s important to focus on both diet and exercise.

With everything nutrition and fitness related, there remains one true constant: There is no one-size-fits-all when it comes to achieving a goal. Genetics, body shape, and build always factor into individual results. But seriously, how long does it take to get a six-pack? Your timeline to a six-pack depends on the body fat percentage you’re starting with. A good rule of thumb (and a safe one) is to aim to lose 1 to 2 percent of body fat per month. So, unveiling your abs can take anywhere from 3 months to 2 years. It really does vary. It’s also a good idea to consult a registered dietitian and certified personal trainer or exercise professional before beginning any nutrition and fitness plan. There’s a lot of noise and misinformation in the food and exercise world, and it’s important to be sure you’re on the best plan for your individual needs. For PrimeBoosts.com starters, the ideal body fat percentage to see your midsection muscles pop is 14 to 19 percent for women and 6 to 13 percent for men.

Getting (and staying) below 10 percent body fat may look aesthetically divine (ow ow!), but this takes dedication and discipline. Your body will NOT like being Click here and will likely try every trick in the book to get you to eat more because it thinks you’re starving. It’s also important to note that unless you’re a professional bodybuilder or elite athlete, you don’t need to be below the 10 percent point for your abs to be in view. Some body fat is good. We actually need it to survive. Women naturally require more fat than men. Science points out most of this is due to the hormone estrogen, and to support fertility. Men on the other hand, need less body fat and naturally have more lean muscle tissue (thanks, testosterone

What Are The Easiest And Hardest Muscles To Build? Anyone who has attempted a muscle-building workout routine will have discovered that not all muscle groups are built equally; some are harder to grow than others. Particularly challenging muscles when it comes to muscle building are ones like your calf muscles, your abdominal muscles, and your forearms. Easier muscles to build include your quads and lats. Here, we’re going to list in more detail the easiest and hardest muscles to build, as well as give examples of exercises for each muscle. Your quads (thighs) are one of the larger muscles in the body and are involved in almost all pushing exercises that focus on your lower body. This means that muscle activation of your quads happens across a range of exercises, so they are regularly worked. There are plenty of dedicated exercises for the quads as well, from compound exercises like squats to more focused ones like the leg press machine. Your quads are activated as stabilizing muscles for This product upper body exercises that require standing up, as well, such as the military press.

Given their size, the quadriceps also has excellent potential for muscle gain and size. Your lats are a large muscle group that spans across your lower back and they are activated through pulling movements, which are often very popular exercises. When trained and built, PrimeBoosts.com they are quite distinct muscles that add a side to your back. They are also an excellent muscle for hypertrophy, as they are particularly responsive to regular resistance training, especially in comparison to other major muscles. Of course, this only happens if the correct form is maintained. The glutes — your buttocks — are the largest muscle in the entire body and can be an area of serious muscle growth. Not only are the glutes involved in almost every lower body exercise, but they also are not a particularly difficult muscle to isolate, either. Many compound exercises activate the glutes, as they are powerful muscles that provide stability in the hip joints but also strength in the lower body.

Movements that target the glutes usually involve bending at the knee joint and have a deep range of motion. The tricep is the biggest muscle in the arm and is surprisingly easy to target. As a prominent muscle on the outside of the arm, the tricep can be effectively isolated through a number of exercises, plus works as a stabilizer during other movements. As the largest arm muscle, your triceps have plenty of potential for growth and are also recruited in things like a chest workout and compound back exercises. Your calves are one of the most challenging muscles to build because they are used so much in daily activities such as walking. The gastrocnemius muscle, which makes up the bulk of the calf, is activated during most of the day and so most people already have a decent degree of strength there, making it difficult to build further through dedicated exercises.

Given their role in everyday movements, Check this out the calves are also made up of a lot of slow-twitch muscle fibers, meaning they’re less responsive to resistance exercises. Most of your arm muscles are quite easy to build and target, however, forearms are the outlier. Your forearm muscles will sometimes be involved in compound movements, but there are very few isolation exercises for them. Even experienced bodybuilders struggle to target these muscles. The engagement of muscle in your forearms largely comes from grip training, and mythmoor.com even then it’s not guaranteed that the entire muscle is being worked. The abs are a huge part of your core muscles and are often a favorite muscle when it comes to training and aesthetics. However, muscle synthesis in this area is difficult. Bracing your core is one of the most common exercise tips, and any heavy workout will involve some activation of the abdominal muscles. This means, like the calves, they are already somewhat developed and require advanced workouts to really build them.

Plus, it’s easy to slip out of proper form and perform core exercises with poor form. Located at the backs of your upper legs, on the opposite side to your quads, your hamstrings are large muscles that often get overlooked. Given their size, they require heavy loads and plenty of training, however many people tend to undertrain them and focus on other areas. Some muscles are easier to build than others, though, with a thorough workout plan and enough consistency and commitment, there’s no reason you can’t effectively strengthen almost every muscle in your body. Certain muscles, like the forearms, are difficult to isolate but they can be targeted through grip training and proper form. Others, such as the quads, are involved in a wide variety of exercises and can also more easily be singled out through certain movements. Are biceps hard to grow? They can be deceptively difficult to grow. This is partly because you need to regularly perform various curl variations to ensure you’re activating the entire bicep muscle, but your biceps are also prone to overtraining as they are involved in many upper body compound movements.

Golf is a great way for seniors to have some fun and get fit at the same time, especially if they're able to skip the golf cart and walk the course instead. Walking is one of the best low-impact cardiovascular exercises for seniors. It's easy on the joints, burns calories, and builds muscle and bone density. If you're new to walking for fitness, don't worry at first about how far or how long you walk. Start by doing what you can and work your way up to 30 to 60 minutes of walking, three or four times a week, by adding a few minutes to your walks each time you head out. Even if you're not able to do much walking, golf is a beneficial activity for the older crowd. The swing helps with balance, strength and flexibility, and it's just plain fun to get outside with friends and www.PrimeBoosts.com hit some golf balls. Common problem areas for seniors in golf are the ankles, hips and shoulders, and you can do a number of exercises to help improve your strength and flexibility in these areas.

You'll also want to work on toning and stretching muscles that work hard during a golf game, like your legs and back. Exercising the muscles you use in your golf game can be beneficial at any age, and seniors are no exception. While there are many older people that are in great shape, in general, endurance, strength, balance and flexibility tend to decrease as we age, so golf exercises that focus on improving those issues are particularly beneficial for senior golfers. On the next page, we'll look at some of the best golf exercises for building and maintaining strength. You'll want to focus on the ankles, hips and shoulders, as well as the legs and back. Strengthen your shoulders by training on the rowing machine at the gym or doing dumbbell rows. If dumbbells are too intense, start out with a very low weight or with no weight, and increase the amount that you're lifting as you build up your strength.

Improve shoulder flexibility with the «golf twist.» This move mimics the golf swing and helps improve your range of motion. If the medicine ball is too heavy, try holding something lighter, like a small bottle of water — or even nothing — until you get stronger. Shoulder stretches improve range of motion. Try doing simple shoulder rotations forward and backward or a rotated shoulder stretch. Strengthen and stretch your ankles with seated ankle rotations (clockwise and counterclockwise) or with seated and standing calf raises. Stretch your ankles with calf stretches. While it might not feel like these stretches benefit the ankles, stretching the surrounding muscles will help with ankle flexibility. Strengthen your hips with squats and lunges. Georgia State University has an excellent page on lower-body exercises, including instructions on how to do squats and lunges properly. Stretch your hips for better range of motion. Hip drops and this seated hip stretch from the Mayo Clinic are excellent for improving flexibility in the hips.
Stretch your quadriceps with a simple quad stretch with torso rotation. This stretch will also improve balance, and the rotation mimics the golf swing for an added benefit. If you need to, do this stretch close to a wall, so you can steady yourself until your balance improves. Next up, let's see if a little yoga can help improve your game. It's also helpful to spend 15 to 20 minutes warming up before you start your game with a short walk and a few of the yoga-inspired stretches below. Yoga may not seem like a natural complement to golf, but these gentle yoga stretches can help tone the muscles you use during your game while helping to improve your range of motion and balance. This will prevent injury. The cat and cow postures limber up your shoulders and back. A simple, seated spinal twist helps increase range of motion in your spine and shoulders, readying your body for the rotation when you swing that golf club.

The plank pose improves your balance and builds shoulder strength. This warrior pose strengthens your arms, legs, ankles and core while stretching the arms and improving range of motion and balance. Of course, you'll want to talk to your doctor before starting any new fitness routine, especially if you feel dizzy, weak or fatigued. And once you do get the all-clear from your doctor, it's best to mix up your exercise routine so that you're not working out the same sets of muscles two days in a row. For example, you might do strength training on Monday and Wednesday and stretch on Tuesday and Thursday, or split up your routine between upper- and lower-body workouts. Before you know it, you'll have the most powerful swing on the golf course! For more articles on exercise for senior citizens, check out the links on the next page. Men's Health. «Golf Twist.» Golf Fitness. Rose, Greg and Peter Mackay. St. John Providence Health System. Valeo, Tom. «Exercises for the shoulder and back.» WebMD.