A 5-step system to build lean muscle after 40

Hello there,

This past weekend was my daughter's birthday. Believe it or not, she can barely speak, yet she has taught me 15 lessons I’d never forget (no wonder this post went viral over the weekend).

She is 4, and I cannot imagine what life looked like before she was born. Can you believe I am already making plans for when she is in university and how I can protect her from this crazy world? I'd take any pain to ensure she is safe. Can you relate to this feeling?

Unfortunately, there is nothing we can do to protect our kids; we can only lead by example so they are self-sufficient and ready to deal with humans. Something I am doing this year is enrolling her in Jiu Jitsu classes with me, making sure we both get strong and build lean muscle.

It's easier for her than for me though since after 30, for us men, it becomes an uphill battle. Thankfully, I have put together this framework so you can get ahead of 95% of men out there. Read carefully.

A 5-step system to build lean muscle after 40

→ Step 1: Choose the right training frequency

How often you work out will determine how quickly you see results. You can build muscle with 90 minutes of resistance training weekly. After 22 years, this is the best training schedule:

• 3 days: Monday, Wednesday, Friday: Full-Body Workouts

• 4 days: Monday, Tuesday, Thursday, Friday: Upper/Lower/Upper/Lower

• 5 days: Monday, Tuesday, Wednesday, Friday, Saturday: Push/Pull/Legs/Pull/Legs

Frequency > Duration

→ Step 2: Schedule it

Finding it hard to commit? Block off that time on your calendar and treat it like an appointment with your doctor. You can get ahead of 95% of people just by doing what you said you’d do. Personally, I schedule my week every Sunday evening. Can you commit to do the same?

4Ps: Planning Prevents Poor Performance

→ Step 3: Schedule mobility before

• Mobility increases the range of motion.

• More range of motion = More muscle

Wondering what routine is the most efficient that you can complete in 10 minutes or less? Have a look at this one

→ Step 4: Post-workout protein

After your workout, your body rebuilds muscle tissue. Protein provides the building blocks to build new muscle.

Bonus: Have 1.6g of protein per kg of body weight.

Bonus-bonus tip? Have one banana with it; this will absorb quickly into your bloodstream and replenish glycogen. Also, carbohydrates have a protein-sparing effect, which means they help absorb protein better. Ah, and by having carbohydrates, you allow protein to fulfil the muscle repair function instead of doing something else (That glucose and carbohydrates are meant to do).

→ Step 5: Do 20 minutes of cardio after. Why?

Moderate cardio will use fat for fuel after your workout since your glycogen stores are empty.

• Cardio before workouts: Uses carbohydrates.

• Cardio after workouts: Uses fat.

The explanation is simple: When you exercise, you use stored glycogen to lift the weights. When you jump into cardio, you cannot use glycogen (your body’s preferred energy source) since it has been depleted from the session. The alternative? Using body fat tissue as fuel (I learned this way too late).

Was this helpful? If so, let me tell you how you can help me: Share the link below with friends and colleagues who may want to read this using the link below and welcome them to join our family.

Diego Carrete

Chief Executive Officer @ FIT LIFE FZCO

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