Most people who have turned thirty years old think that time has already been lost for them, which means they will never be able to acquire a sports figure. Experience shows that this opinion is erroneous. Many people ask the question: is it possible to build muscle after 30 years? To answer this question, you need to understand what and how it affects the body.
Go on strict diets
Yes, it has been proven: nutrition determines 70% of success. But here's the terrible truth: after 30 years - probably 90%.
But if you go on a strict diet, exclude high-calorie protein foods, rely on cucumbers or juices, the idea of fitness should be put aside.
And since from the previous paragraphs you realized that it is necessary , then forget about strict diets! You need carbohydrates, proteins and fats. Just watch for their optimal ratio.
If you want to lose weight, then you should take in 15% fewer calories than you burn.
Metabolic influence
Metabolism is an important and unique ability of the body, which consists in the formation and accumulation of energy by processing any food eaten. Most of the energy received is spent by the muscles. Consequently, the more proper a person’s nutrition at a young age, the more energy is generated, which is necessary for the body to function properly and increase muscle mass. It is also known that the older a person is, the greater the difference between the energy received and the required energy expenditure due to hormonal changes, as well as a decrease in physical activity. Therefore, you need to maintain proper nutrition: the required amount of proteins, fats and complex carbohydrates, a sufficient amount of microelements and vitamins.
Dealing with technical errors
If you're into fitness, you may think that you're good at technique and don't need a trainer. Is it so? Sometimes ridiculous mistakes can be made even in the most basic exercises. In planks, squats, lunges, hyperextensions... One wrong move and you load the wrong muscles, nullifying all your efforts. So a few sessions with a trainer will definitely come in handy!
Balanced diet
For better and faster muscle growth at this age, you do not need to focus on strength exercises. The most important thing is proper and balanced nutrition. Since in the process of muscle growth the body requires a significant amount of calories and carbohydrates, it is very important to follow this rule. Also, animal protein must be present in the daily diet, because it is, first of all, the main building material for the body (since muscle consists of quite complex proteins, it is simply extremely necessary for its rapid growth). And the most important thing is to eat often, but in small portions, so that you don’t feel hungry. In addition, drink at least two liters of water per day. Conclusion: the more healthy the diet, the better the metabolism, and, therefore, everything useful is quickly and efficiently absorbed.
Get involved in cardio
Very often, when girls come to the gym for the first time after thirty years, they spend long hours on cardio equipment. They go to group cardio classes and then return to the treadmill again in an attempt to lose weight.
And they are wrong. Cardio exercise after 30-35 is a heavy blow to the cardiovascular system. And joints at this age need to be protected.
The optimal duration of a cardio session is 40-60 minutes. And don't chase the pace!
Monitor your pulse - because active burning of calories occurs in a certain pulse zone. And combine cardio with strength training, so things will go even faster.
How to pump up after 30 years at home?
The topic of whether it’s realistic to start training after 30 at home is quite extensive. In addition to proper nutrition, you will also have to organize proper training. Building muscle in practice is not as easy as it seems. If you mindlessly lift weights, you will not be able to get closer to your cherished goal. Here are some recommendations on how to conduct classes:
- You can't do without strength training.
- Work with free weights, as the machines will not provide much benefit.
- At the initial stage, exercises such as pull-ups and push-ups will be very effective.
- It is necessary to provide the body with enough time to recover. It is at this time that muscles grow.
If after 30 years you decide to start lifting, then start visiting the gym.
Although you can exercise at home, you can use the services of a trainer at the fitness center. Of course, this will entail additional financial costs. You should think about what is more important to you - money or health. Note that you will need a trainer for two or three months. With its help, you will master the technique of basic power movements, and also receive your first training program. Then you can start practicing on your own. Please note that in any case you cannot do without self-education. If you intend to always work under the guidance of an experienced mentor, then the situation changes. Otherwise, you will have to learn something new from the world of bodybuilding. Not a single training program, even the most effective one, can bring good results over a long period of time. At some point you will have to make changes to it, which is impossible without the appropriate knowledge.
Once again I would like to draw your attention to the fact that at any age you can achieve good results. Scientists often say that a person’s physical condition can be divided into two stages: before 30 years of age and after. At first, the body is able to withstand serious physical stress. But on the second, you should monitor your well-being more closely.
First of all, we are talking about the speed of recovery, and after 30 years these processes proceed much more slowly. The elasticity of the ligaments also decreases, which can lead to injury. However, this fact does not mean at all that it is necessary to give up playing sports. You just have to organize the training process in accordance with your age.
Pay special attention to the intensity of your classes. Young people under 30 can give their all in every lesson. If you belong to the category of men over 30, then after training you should have a small amount of energy left. In addition, the load should not progress so intensely. As a result, your athletic performance will gradually increase without exhausting your body. By the way, properly organized nutrition is of great importance for the restoration of the body. People over 30 need to do a better warm-up. If physical activity is applied to muscles and joints that are not warmed up, also at a young age, the risk of injury will be high.
If you decide to start training, then be patient. Don't expect quick results. The body must first adapt to new living conditions. Set realistic goals for yourself not only for the long term, but also for the short term. A balanced training program after 30 years of age should include two stages.
Strength training
This is where you should start. As we said above, with age, the concentration of the male hormone decreases every year. As a result, a person loses muscle mass, and his muscles become weak and decrepit. By lifting weights, you will slow down the catabolic processes. Let us remind you once again that the most effective are basic exercises. They use a large number of muscles, and the body has to increase the rate of testosterone synthesis.
Cardio workout
Aerobic exercise has a positive effect on the functioning of the cardiovascular system. This makes them extremely important after 30 years. We recommend combining anaerobic and aerobic exercise. For cardio sessions, you can use appropriate equipment, such as a treadmill. However, in the warm season, outdoor activities are more preferable. Moreover, it is quite possible that you should start with simple walking. This depends on your overall fitness level.
If you want to look attractive at any age and feel good at the same time, then start playing sports.
Is it worth starting to train after 30 at home and where to start, see the video below:
Bodymaster.ru recommends Fitness Trainers:
For a beginner, 8-10 repetitions of the exercise will be enough; those who are trained can afford 10-15 repetitions. And we end the series with an excellent static-dynamic exercise for girls.
Special superset (corner + dumbbell squat press)
This superset loads several muscle groups at once, it improves the range of motion and makes your figure attractive.
Take dumbbells in your hands and stand up straight. Feet are shoulder width apart. Start lowering into a squat until your thighs are parallel to the floor. Stay in this position for 15-20 seconds. Then lift the dumbbells to shoulder level. Tighten your butt muscles and keep your arms extended for another 10 seconds. And then straighten up and at the same time press the weights overhead. Lower your arms to your shoulders and then return to the starting position. Repeat this series 5-8 times as you feel until the muscles in your legs tighten.
For beginners, dumbbells/weights of 1-1.5 kg and 10-15 repetitions are suitable. More advanced fitness ladies can perform 15-20 repetitions with 1.5-2.5 kg dumbbells.
You need to squeeze the dumbbells straight up, not back!
As a simplified option, we suggest doing just a chair with weights for 30-40 seconds.
Now 1 round of your workout is ready. Next you need to repeat the entire series again. For the first week of training, we do 1-2 such circles, from the second - 2-3, and then we increase the volume according to our well-being up to 5 circles !
To prevent muscle tissue from being destroyed due to age-related slowdown of metabolism, it is necessary to constantly train. There are special sets of exercises for this. Fitness after 30 is not hard labor, it’s still the same pleasure as at 20! You just need to choose the right training and follow some rules.
And in conclusion, we offer a complete workout for girls in any conditions. It can be done either with dumbbells in the gym or at home, or with any other auxiliary weight.
Lifestyle
Failure to adhere to the correct lifestyle becomes more noticeable after 30 years, often by external signs. Try to lead as active a lifestyle as possible. The body must rest fully. To do this, sleep should be 7-10 hours. Travel more often, be in the fresh air, take walks before bed. It is important to give up bad habits.
In conclusion of all of the above, we can draw a conclusion indicating that the question of whether it is possible to build muscle at the age of 30 is purely formal, since it rather depends on the desire of the person himself. If you follow a balanced diet, regular exercise and a healthy lifestyle, a slim and healthy body will be not only a dream, but a reality. Remember that at the age of 30 nothing is impossible for a person - take advantage of every moment and opportunity.
Thinking it's too late to change anything
Have you never played sports, do you have no muscles at all? Do you want to go jogging or do the elliptical, but even walking up a flight of stairs makes you feel a little short of breath? It's never too late to start working on your physical fitness, and age is no barrier! Muscles respond to physical activity in the same way at 35, 40, and 50 years old. But in order not to harm your health, you need to start with minimal loads, gradually getting involved in an active training regime.
Features of fitness after 30
1 Muscle mass. Accept the fact that after 30, your muscle mass no longer grows exponentially. To preserve muscles and develop new ones, you need to sweat in the gym and on the treadmill. In the latter, you lose fat, and in exercise machines and with dumbbells you build up mass.
Popular articles now
Nastya Kamenskikh spoke about her first bed experience: it happened too early
“I told him yes”: Slava Kaminskaya published a photo in a wedding dress
Andrey Danilko files a lawsuit after the wedding: details
TV presenter Lesya Nikityuk increased her hips and narrowed her waist: now her butt is like a Kardashian’s
show more
2 Regularity. Don't be lazy, but clearly define your training days and stick to the schedule. This is the key to your success. Aerobics for those over 30 is no longer an option. You used to go there every other time. Now this number won’t work, so choose something more serious.
3 Power loads. They must be unconditional. Without them, your butt will quickly turn into something flat, and your arms will never become sculpted.
