Building Muscle Over Age 40 - Complete How-to Guide
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- Опубліковано 11 чер 2024
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Building Muscle Over Age 40 - Complete How-to Guide - Thomas DeLauer
Up until now you've been told that you have to go to the doctor and get some special treatment in order to actually build muscle over the age of 40. I'm here to tell you that if you understand your body and you understand timing and you understand cellular rejuvenation properly, you don't have to do that. You can build muscle just by knowing timing and knowing the specific kinds of workouts, even if you're over 40, okay? Even if you're over 50, 60, 70. So we're going to break it all down for you. I'm going to teach you what's happening inside, unfortunately, the aging body, right? I'm also going to teach you just different little tips and tricks that you can apply to get the most out of your workouts, the most out of your nutrition, and the most out of your timing. So you're going to have a solid answer to it.
This video is also good for people who are interested in how to build muscle over age 50 as well. The principles can be applied at any age, to be honest.
So the Journal of Post-Acute and Long-Term Care Medicine published a study that found that as you get older, you do need to increase your protein to maintain muscle mass. In fact, they said, based on their standards, it goes from 0.8 grams per kilogram up to 1.2 grams per kilogram of body weight. Now that's based on that scale. So if we take that into consideration, we're basically looking at like a 30% increase in protein.
www.jamda.com/article/S1525-8...
www.ncbi.nlm.nih.gov/pubmed/1...
So let's jump to autophagy for just a second, okay? So autophagy, again, is going to be the opposite of what you think. We normally think of autophagy as associated with fasting and just shrinking things down. But again, it's all about efficiency. You see, the journal Cell Metabolism published a study that found that autophagy is what allowed muscle to be spared.
www.tandfonline.com/doi/abs/1...
www.ncbi.nlm.nih.gov/pubmed/1...
So now we have to break this down with when should you train? Should you train in the morning? Should you train in the evening? Should you train fasted? What should it be? Well, there's a study that was published in the journal PLoS One, okay, and this study took a look at people that worked out in the morning and worked out in the evening.
www.ncbi.nlm.nih.gov/pmc/arti...
They found that people that worked out in the morning had significantly higher levels of norepinephrine. They also had higher levels of cortisol and higher levels of testosterone. So that tells us at first that we think we should work out in the morning. Okay, I'm all for working out in the morning, but here's what we have to remember. A lot of people say that working out in the morning is better because testosterone levels are higher. Well, I have another study that I have to reference that proves that that isn't necessarily the point.
The Journal of Applied Physiology published a study that found that muscle protein synthesis was actually higher in women post-workout than it was in men, despite the fact that men had 45 times higher testosterone levels after the workout.
www.ncbi.nlm.nih.gov/pubmed/2...
So I know this was a lot, but the general point of this is 30% more protein, timing your fast how I suggested, and I know it's complex. And the other days, eat a lot more protein and add those autophagy- boosting foods. So this will help you build muscle. And I'm sorry it was long-winded, but I had to explain it. As always, make sure you're keeping it locked in here on my channel and I'll see you in the next video.
Resources
Protein Needs (The Journal of Post-Acute and Long-Term Care Medicine):
www.jamda.com/article/S1525-8...
Autophagy & Muscle (Cell Metabolism):
www.tandfonline.com/doi/abs/1...
Morning vs Evening Workouts (PLoS One):
www.ncbi.nlm.nih.gov/pmc/arti...
Men v Women Muscle Growth - Testosterone (Journal of Applied Physiology):
www.ncbi.nlm.nih.gov/pubmed/2...
Leptin (PLoS One): www.ncbi.nlm.nih.gov/pmc/arti...
Omega 3 & Protein Synthesis (Clinical Science):
www.ncbi.nlm.nih.gov/pmc/arti...
Vitamin D & Strength:
sogacot.org/effects-of-vitami...
I’m 47. 11.7% bf, 6 pack abs. To summarize: I don’t count macros, 8hr window (10am-6pm): 3 meals + 2 snacks (all include protein). Whole, non process food. Workout 8-9am: Weight room 4-5 times a week, 40 min each session, 2 days of cardio, HIIT (timed 100m, 200m, 400m, 100 burpees, burpees with a weighted vest) 2-3 days of full body stretching + 10k - 13k steps every day. I been getting stronger and more fit with age. I’m very surprised myself. 1 main advice: With each workout, each day, I make sure I progress in just 1 thing! 1 set, 1 rep, 1 sec, 1 lb, .5lb, .0001lb , no progression is too small. Basically, improve on your performance in some way with each workout and your body composition will follow. Ppl think of body composition changes before performance improvement. Over years, it adds up! Stay strong!
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I find motivation to go is the hardest thing to me 😔
@@ryanranard5187 Do it for yourself and no one else. Don’t compare yourself to anyone. Don’t overdo it, where you hate it. Day by day, a step at a time and it would eventually become a lifestyle. It’s so ingrained in me that even when I’m hungover, I would still get a work out in. If I’m super messed up or hung over from the night before, I’ll get my 10k steps in and just stretch.
Dig the focus on performance improvement. 🎉
You dont work no?
I started at 50 to be healthy. Now 54. I do calisthenics because I do not need big muscles. My weight was 62kg, and now 71. Now I pull up 25 times and do muscle ups 8 times. Health is wealth.
I just watched a couple of your videos. Awsome man!
@@this-is-bioman Are you subscribed?
@@IgorBelyakovworkout nope, I don't speak russian. I've just came across this video here, saw your comment and out of curiosity went to your channel to see how you're doing :-]
That was awesome
you go bro!!!!!!
When I was in my 30s I went to gym 3 times a week. I loved it. But afterwards I had to cut it out because I studied a lot. Life runs by very rapidly. Now I'm 73! How did that happen !!🤔 I now have time to exercise again. So thank you so much for all your wonderful advice. I'm going to get going right away. By the way I'm blessed with very good health. Praise the LORD!
Erich from New Zealand.
@@rwdchannel2901Amen, Battle.
l 73 dont bother man u gonna be dead soon
WOW!! As a 58 year old man that works out, fast's and is Keto, I got more out of this video than all the others combined. I shared this one on Facebook hoping some of my friends will watch and follow you as well. Thank you for doing what you do.
I started working out at 58 now I’m 63 and I think I have a very good body development just don’t worry about your age
I started workout at age 18 with a lot of health issue my immune system was pretty bad now i am 37 and now i am working out more then ever ..!This pandemic bullshit wont stop me i made my own GYM at home , FUCK COVID ...!
@@trutacgear o
@@trutacgear 🔥🔥🔥🔥rr4🔥🔥🔥r🔥4•r🔥🔥🔥🔥🔥🔥R🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥?🔥R⁴🔥🔥🔥🔥4🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥 red r🔥🔥🔥r🔥🔥🔥🔥r🔥r🔥🔥🔥🔥🔥
@@trutacgear unfortunately covid has a better publisher than the flu, lol 🤜🤛
But age DOES matter. You can’t beat nature.
I appreciate you putting all this info together, presenting it to us, and not asking me to sign up or buy anything from you. You're awesome.
... you mean like the Butcher Box link that is the first thing in the description and mentioned minute 1?
@@bencochrane6112 you have any challenges
When I was in my 20's I worked out in the evening and felt like I could flip a car. In my 30's I realized the crisp morning air was awesome and my runs needed to be am. Then I was in the military mid 30's...everything is early-period. In my 40's waking at 3am, my 2 mile run and work out is always in the am. I think simply as we age as men you can't help but become one with the sunrise.
I am 62 and still building muscle and staying shape since my 20’s
I use lighter weights and more recovery time . My diet is not always on point because I try to keep my weight down and fat low
I also do fasting once per week.
Love your shows and advice
Do give more details on recovery times. Also how much protein do you consume daily since you are required to take far higher levels of proteins at age 60 plus?
jay khajuria I think about 150 to 170 grams a day based on my lower 184 pound weight . Sugar is something I also watch as I was a diabetic 5 years ago and fixed that by diet. I am a non smoker and no drinker and have take no medication . As healthy as I am I am today recovering from HPV throat cancer
How long do you fast?
@@priceandprice Get well soon.
I was going to ask about over 60s, I am 65 weigh 160 lbs and 5”10. I go to the gym 4x per week and swim a lot. I have recently started to lift lighter weights and do intermittent fasting the results are amazing,people genuinely can’t believe I’m 65. Want to go totally carnivore now if I can afford to buy meat in the uk
Am 58 & recently retired from the military. After a life of fitness I was looking forward to growing old and fat. LMAO What a mistake! So glad this video found its way into my feed. You have a new subscriber sir.
I’m 45 .. I used to eat then work out ... now that I tried fasting 12 to 14 hours until the morning and then work out ! for the past 6 months I feel good and look stronger than when I was 35 !
Thanks, Thomas, this is precisely what I was looking for. I've lost 30lbs because of your Keto videos, and Plan to build muscle because of this encouragement. I cannot get over the amount of research you put into these videos.
TJ, I've seen this one before and yet, it came back up when Im looking at exactly what this vid talks about. At 66, and getting an edge on what is going on physiologically, this has been well timed, again. Thanks!
I am over 50 and learned so much from this video. Thank you!
I want to thank you, your videos have help me tremendously. Being over 40 and watching the fat burn off like im 20 with Keto and Intermittent fasting. My weight loss stalled and I had no idea why. Your videos taught me what to do next. Working out at the right timing and watching my strength gains jump up and up has been awesome. Im almost 40lb down and not sure how much muscle I have put on because it gets hard to track while losing weight. Again, thanks so much. Keep up the good work!
Dude. NEVER apologize for all the INCREDIBLE info. The more the better. I just had questions about this and asked you in my other post, then saw this. GREAT info! I'm putting it to use this week!
Thank you- this and yesterday’s video about increasing protein are very timely. I am 68 years old and have lost 65 lbs. I need to lose 10-15 more, but all of a sudden it seems like my muscle loss is more visible with the last bit of fat leaving. Thank you- I need to step it up. Edit: I just realized this is an old video and yet it appeared when I needed it.
So glad I watched this. I have been faithfully working out and eating clean, but not maximizing my efforts due to having things out of order & not enough protein (I'm early 50's). I am confident this will be a game changer for me. Thanks a lot Thomas. I don't want to do Keto, so I have not been watching so many of your videos lately, but this one was an absolute winner.
This was an especially well-done video! Thank you. It was indeed a lot of information, but you organized and presented it in such a way that it was easy to follow.
Thank you Thomas. This is a great service to educate others. God bless you
Thanks for all the great information, I’m 63 ex-military have always stayed generally fit, last year I employed a PT to get back in shape, enjoyed it and was doing 110 press ups straight off, while the gyms have been closed, have been using resistance bands, another thing which has amazed me,have been doing a few fasts, but have just watched your video, and will now implement the changes and see how I get on. ✊
This video came at exactly the right time for me. It was extremely informative and I loved the specific action steps that you gave us.
AWESOME video Thomas. I am 56 and feeling AMAZING since I started following your advice! Keep up the GREAT work! You are AWESOME!
Great video Thomas. I recently hit 40 and have started researching how to stay fit and healthy in my 40s. I've been taking notes throughout the video.
Tom, I really appreciate what you do.
Almost 2 years and countless videos later, and for the first time after watching a complete how to guide by Thomas, I'm already doing everything. Feels good.
Great job! Glad this helps you confirm you’re on the right track.
I'm 64 and workout 4 days a week in the morning fasted and feel great!
I'm 60 and also workout fasted in the morning. I also feel great. But I'm not so stuck in my ways that I won't try something new if it might possibly work even better. (Such as switching from Keto to Carnivore did). So I'll give working out in the afternoon instead of first thing in the morning a shot for a few weeks to a month to see if there's a difference. We're never too old to learn & improve. 🏋🏋🏋
Fasted workouts are so beneficial!
Jason Hurst Report back how that goes. I train four days a week heavy barbell. I’m 62 and work out fasted 16/8 in the morning. I’d love to hear how it goes for you.
Great. I love love morning fasted workout. That’s my best time of my day. At 47, I feel great and happy
@@Christine-xs2of Same age, now I need to try it :-)
Thanks so much Thomas, I'm not elder but I struggle with building muscle from drug and alcohol abuse, and I feel so blessed by your knowledge!
Appreciated the Thorough info, explanation, AND Practical Recommendations
I'm 39. since there's hope. I'll wait till next year.
Haha...ur hilarious
Hey now you’re prepared!
That's what I said. Now i'm coming up on 70. Crap!
1980 represent
Hope springs eternal:). Never give up. I am almost 66 and am trying to not miss a single day with my gym.
I'm really liking this. I will be 61 in December. I'm 6'7 275lbs. I've been as Mason tender 45 years. Within those years I've substaned many injuries that required surgeries. I'm still really strong as long as I keep on keeping on. This plan will fit me. Thank you so much Thomas for your at no cost expertise for us on limited income. Thank you again 💪
Still strong! You can do it, keep on! You’re very welcome, I’m very happy to know the videos help you.
Wow this was very informative, one of your best videos I've seen so far. I'm only 38 but not aging well, I have chronic pain from working out , snowboarding injuries and swinging a hammer for 15 years my sister's thinks I might have fibromyalgia. It's frustrating because I live a very active healthy lifestyle, I feel like this information is going to be a game changer. Thank you!
6 month old video, but the best one I've seen to date, for building muscle over 40 .. ..well done Thomas.
Great video Thomas, I already do most of the things you spoke of but I learned a lot more every time I watch anything you post. Thank you !
I’m 43 & still working out like in my 20’s 😊 thanks for the great tips Thomas D!!
That’s good to hear, apply the information and you’ll continue to for years to come. Thank you for watching!
Me too I’m 55 and loving it!
Awesome stuff, Thomas! At 69 & healthy keto for nearly a year it's been challenging to build muscle... More on aging issues, please. This was great info.. I've sent it around to many of my friends
Worth every minute, your videos are incredibly informative. Thank you!
Really great video! In depth, complicated subject matter brilliantly explained by Thomas. Bravo!
Right on, Thomas! I'm just short of 76 and much of your advise in "Building Muscle Over 40" has intuitively evolved into my workout routines over the last 30+ years since I stopped doing marathons and begun lifting. Also, with (2) total shoulder replacements and (1) total knee replacement, your statement about "lessening the wear n tear" is especially applicable. ******* stars for you!!
I'll save you 25 minutes;
Work out 3 times a week, in the afternoon. Workout in a fasted state (don't eat after 9PM the night before) and do more volume. Break your fast after the workout with high quality protein and good amounts of omega3s.
He gives information, but talks too much in a way to make the video professional
@@hamidnia7242 He does not talk too much. He simplifies complicated journal studies. Would you rather him just say to go workout fasted and eat salmon in a 1 minute video? The rest of us want to know the WHY so he breaks it down and doesn't even charge a fee.
Thank you
Stop the negativity. Dr. Yoshinori Ohsumi in 2016 got the Nobel Prize in Medicine for discovering Autophagy. It's the greatest discovery since Penicillin, which saved millions of lives in WW2. You guys should be grateful Thomas is bringing the most important discoveries to the ignorant public all over the world.
@@hamidnia7242 He is giving useful in-depth details and information. Sorry if that bores you.
many thanks for this great education, Thomas.
Amazing information with a sharp delivery. Thanks
Great video! I just turned 40 this year and been looking at related info on how to efficiently build muscle. You saved my day! Keep it coming, thank you so much!!
How is it going?
Wow! Super informative and helpful! Thank you!
Didn’t expect to see you here, but I’m a fan of this channel and also have 4 colonies upstairs in my house lol
You break down complex content in a very easy to absorb way. Amazing job. Thank you for this amazing video
Bro you nailed it!! You are a genius. I can only imagine how much hard work you must have put in to gather all the facts & research. Above that, you explained it in such a simple way. Kudos to you man!! What an informative video. Thanks for sharing… really liked it.
He is a charlatan 😂😂😂😂
At 44, my focus has been nutrition and strength training. I’ve greatly reduced cardio; I’m relying more on diet and intermittent fasting to keep me lean now.
Education on nutrition is important, great job!
Keep doing cardio benefits last longer
woh mate , good about the strenth training not so good about reducing cardio.
You have to really think about what your hear actually is and what it does and how your dna programs your myocardial muscle. Seriously m8, keep up the cardio especially as you get older...
GREAT info, Thomas. Thanks again!
Great info thanks for all the research and information
I just turned to 46 and so far everything seems alright and i was going to consume less proteins but after this video im thinking to keep my previous routine , Thanks Thomas for the great knowledge and tips 🙏
Thank you for watching! I’m glad it helped.
51, working out, and making sport, cycling and badminton, almost 11 months keto and IF.
I feel better than I was in my 30.
I should have started before...but better now than never.
Thank you Thomas for the precious information!
Incredibly great information. Thanks! Subscribed
At 58 and struggling to build muscle this just I needed thanks Thomas
Amazing video, this guy knows his stuff!
I can only agree, this is how I have, so far, been able to use nutrition timing to gain muscle. At 55, biggest problem is getting enough hypertrophy without injury. Technique and recovery really really matters.
Great explaination as always, much appreciated Thomas!
Unbelievably great info!
I completely agree with this approach, I have been fasting for the past few years and tried different combinations of workout timing and food intake and found that what has been said in this video to be the best. The only issues i had that i did need to elevate the quality of my food and that can get expensive. The other issue that elevating vitamin D intake without combining Vitamin K2 can cause some issues. Finally, I wasn’t able to stay active without fixing what I believe to be minerals imbalance by eating a lot of greens for potassium and taking quality magnesium supplement.
I'm 40, eating correctly (lots of protein, carbs and fats) and I'm lifting heavy weight 3 times a week and building muscle nicely. Great video Thomas! 👍👍🏋️♂️
Absoulotly brilliant Thomas, your best video yet, thanks for all your help
Fantastic video! So much great info.
I’m 33 ...but still find this...very helpful!!! Thank you!!!
You’re welcome. Now you have a comfortable head start!
Wow, No wonder what I've been doing has worked so far for many years. Fasting - afternoon workouts, sometimes 2 workouts (weights then later on cardio) then breaking my fast and repeat. I feel great and feel like an animal in the gym. Thanks for the info TD!
Awesome video! Thanks for breaking this all down
This is amazing stuff. Thank you so much for sharing all this knowledge!
My mom didn't step foot into a gym until age 49. She did a few figure competitions from age 50 to 51. It's definitely possible! 💪🏻
Thank you, Thomas! I'm 66 and have lifted off and on over the years, finished marathons, triathlons, and countless 10Ks. Your various videos are helping me use keto, intermittent fasting, prolonged fasting, and strength training to turn things around. Now that I'm getting into the gym regularly and doing legit barbell squats, I feel ready to put more effective structure in place to get more out of my workouts. This particular video is a great one for me. Below are my notes taken for myself, but may help others get more out of this. THANKS!
your videos always leave me in awe, thank you again
Excellent video. Very informative. Thank you so much.
Another great benefit of being at the gym in the afternoon, assuming it's early afternoon, is that the gym is less crowded! Woot!
So helpful. I’ve been doing a fasted workout around 2PM everyday and for a minimum 60 min. And been seeing changes muscle growth. I’m 43 now and losing fat seems to be so tough but with this strategy I’ve seen some result. 10 lbs in 3 months
So
Thank you!
Take HMB the supplement, he has a video on UA-cam. It helps burn up to 8% body fat and helps your muscles to recover 👍
This was extremely informative and helpful!
Very high quality content in all of Thomas' videos
Wow! Absolutely excellent! I am age 72 and went on the Keto Diet, for health reasons. I lost 20+ pounds in the process and feel great, however, I lost a lot of muscle. Thanks for the excellent video on building muscle for us older guys!
Our bodies require more protein as we get older. Losing muscle will usually accompany weight loss, but we do lose muscle mass as we age. This is where the protein comes in.
Before I finish this video and forget AGAIN, lol Me and hubby absolutely LOVE butcher box!!! Thank you for sharing this company ❤️👍
Good video Thomas not long winded we needed all that information.
This was so informative...this whole session
Awesome video, Thomas! This is incredibly well explained and beneficial. You may never know all the good you're doing in people's lives. Thank-you.
As always Thomas thank you so so much for this vital info that I wanted to know. Luckily for me I have been doing most of what you have suggested and you have explained why it is working so well for me. Actually work outs in the evening work so well for me. As I do OMAD and do cycle and work out after work then eat when I get home. I was increasing the protien via sardines and was wondering if this was good or bad. Thanks for your reassurance on that point.
Very impressive presentation. Thanks very much, Thomas.
Really appreciate you sharing your knowledge.
At first I was thinking this is gonna be long video but I'm glad I watched was very informative. Thanks 👍
Happy you watched it. You’re very welcome!
I'm 43 and started going to the gym this year I started in January and I'm starting to see decent gains:)
Wow - this is genuinely informative content. I thought I had a pretty good handle on the biology of muscle building /growth but I learned a lot from this ! VERY impressed !
So helpful and informative. Thank you very much and all the best 💐
I’ll be 49 in January. I still train seven days a week and bike 12 miles a day. Twenty-inch arms and 17% body fat. I don’t let anything stand in my way. Oh and that’s two knees with torn meniscus and arthritic. Never have and never will use steroids, you can do it all naturally if you’re consistent. 💪🏼
Wow yay for you ...what real world human has time to do all that nonsense daily...
Motivated ones
@@really5660 You're like Blair Fraser (above). You deride those who achieve. Here you deride Tre Rami for finding the time, for making it a priority. Nothing wrong with other "real world" priorities, but why be the critical, derisive person you are? You need a time out for some introspection and find a way to encourage those who have found the right priorities for them... as we do for you.
@@76MUTiger toxic mindset
M K I see you’re attracted to men over 40, otherwise you wouldn’t be here. #stayinyourlane
Thank you so much for this valuable content you just gave me the push to go back to the gym and achieved my fitness goal you are amazing
Thank you! I appreciate all of you. I’m happy this helped you.
Thank you for this informative video!
Man, this is a great video.. Lots of useful insights! Thanks a lot for sharing
at 10:50 you nailed it, I discovered this, i'm 51, I recently watched Eddie Hall set a world record for the dumbell incline, at the end of the video he said that it took him three and a half hours in the gym to get there! so I tried it and when I get tired I sit until the energy comes back so I do a lot more and with great results and no injuries (that's key it has to be sustainable) so good one Thomas.
90% meat eater here! I got the protein part covered 😎... turning 50 in 3 weeks and still feeling great!
You rock!
@unionjackess I'm 51 i run about 3 miles every two days. while I'm fasting. i try to lift alitte . i still have alitte belly fat. having trouble getting rid of it. any ideas?
@@geneamigh6048 build muscle and track macros!
Gene Amigh do less cardio and more lifting! Thank me later.
@@geneamigh6048 for our age, we need to lift heavy. Also do HIIT and fast.... at our age, it's difficult to get a six pack... some belly fat is ok in my book... as long as it's not beer belly 😁
Thomas , great explanation.i am glad you doing this for us . thank you
This was fantastic. Well explained.
At the end when you said it was a lot I was wishing it's another hour one of the best ones yet hopefully there is a follow-up
There's a recent study that showed resistance trained men in their 60s having equal to or higher total testosterone levels versus sedentary men in their 20s. what's even more impressive is the free testosterone was also significantly higher in the older resistance trained group.
Moral of the story.. lift heavy lift often.
Super helpful video. Thank you!
Got the whole thing...awesome effort and thanks!
Thomas, This was the best video about building muscle after 40 -50 I have ever seen. I'm 58 and looking good. If only they could develop something for hair where I want it and not where I don't. LOL
Damn, that's one hell of a breakdown. Talked to a buddy of mine today, he's a certified trainer. Starting in the morning. I'm 48
What happened Biatch it’s been two years have u ripped up
Excellent!! Thank you for all the info! ❤ 🙏
Love your informative videos, keep up the great work!! Thank you!
Just finished my first afternoon workout, took on board as much I could on a 2nd hearing of the video beforehand. Had the juice to do two volume circuits instead of the usual one. Do you recommend ACV before a protein meal ? I figured you can't go wrong really. :) thanks again