Building Muscle Over Age 40 – Complete How-to Guide
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How to Build Muscle with Fasting | The Ultimate Guide: https://www.youtube.com/watch?v=cekipQLpzoE
Muscle Building | 4 Common Workout Mistakes: https://www.youtube.com/watch?v=VToP_cFdYpE
How to Bulk and Gain Weight (Muscle) on Keto: https://www.youtube.com/watch?v=mk9lFY20aWY
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.
https://www.jamda.com/article/S1525-8610(13)00326-5/fulltext
https://www.ncbi.nlm.nih.gov/pubmed/15640517
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.
https://www.tandfonline.com/doi/abs/10.4161/auto.6.2.11137
https://www.ncbi.nlm.nih.gov/pubmed/19945408
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.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4188634/
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.
https://www.ncbi.nlm.nih.gov/pubmed/22383503
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):
https://www.jamda.com/article/S1525-8610(13)00326-5/fulltext
Autophagy & Muscle (Cell Metabolism):
https://www.tandfonline.com/doi/abs/10.4161/auto.6.2.11137
Morning vs Evening Workouts (PLoS One):
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4188634/
Men v Women Muscle Growth - Testosterone (Journal of Applied Physiology):
https://www.ncbi.nlm.nih.gov/pubmed/22383503
Leptin (PLoS One): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2733298/
Omega 3 & Protein Synthesis (Clinical Science):
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3499967/
Vitamin D & Strength:
https://sogacot.org/effects-of-vitamin-d-on-skeletal-muscle-and-athletic-performance/
Click Here to Subscribe: http://Bit.ly/ThomasVid
Get Grass-Finished Meat Delivered to your Doorstep with Butcher Box: https://www.butcherbox.com/thomasdelauer/?tr=BuildMuscleOver40
My Website: http://ThomasDeLauer.com
How to Build Muscle with Fasting | The Ultimate Guide: https://www.youtube.com/watch?v=cekipQLpzoE
Muscle Building | 4 Common Workout Mistakes: https://www.youtube.com/watch?v=VToP_cFdYpE
How to Bulk and Gain Weight (Muscle) on Keto: https://www.youtube.com/watch?v=mk9lFY20aWY
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.
https://www.jamda.com/article/S1525-8610(13)00326-5/fulltext
https://www.ncbi.nlm.nih.gov/pubmed/15640517
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.
https://www.tandfonline.com/doi/abs/10.4161/auto.6.2.11137
https://www.ncbi.nlm.nih.gov/pubmed/19945408
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.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4188634/
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.
https://www.ncbi.nlm.nih.gov/pubmed/22383503
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):
https://www.jamda.com/article/S1525-8610(13)00326-5/fulltext
Autophagy & Muscle (Cell Metabolism):
https://www.tandfonline.com/doi/abs/10.4161/auto.6.2.11137
Morning vs Evening Workouts (PLoS One):
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4188634/
Men v Women Muscle Growth – Testosterone (Journal of Applied Physiology):
https://www.ncbi.nlm.nih.gov/pubmed/22383503
Leptin (PLoS One): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2733298/
Omega 3 & Protein Synthesis (Clinical Science):
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3499967/
Vitamin D & Strength:
https://sogacot.org/effects-of-vitamin-d-on-skeletal-muscle-and-athletic-performance/
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Its worth watching the whole 23 minutes til the end. I did
Excellent video. Age 45 . male here. Thanks
As we get older the kidney function also start decreasing. I have read that increasing the amount of proteins after 40 years old can kill the kidneys. Any feedback?
In the video with Dr Berg you said the ideal protein is between .5-.7 of body weight. Any more than that will turn to sugar and is wasted. So this turns to 1.2 over 40? 🤔
Time under tension protocol 😀 im so excited to try this consciously (along with the fasting before workout), super awesome, thank you!
Sooo junk sets are good??
Auto Fuji. . . on top of G. . . auto-subtitles just doesn't get it
I'll save y'all a bunch of trouble, gear and HGH, thank me later
I fast at night and morning I love to run fasted but I like to train having some food and hour before and a heavy meal after I'm 39 I will increase my volume
750mg twice per day from Dark Cacau Chocolate stimulates Stem cell growth, from flavonoids.
Desr Jesus dude lol. Who the fk can seriously do this ffs !?
Please what can I do to increase my man manhoo
is it okay to use omega 3 + vitD vitamins for omega 3?
Very informative, but I just want the cliff notes. Lol 👨🎓 ✌🤔👍
Most people can benefit from having muscle, at any age. It's never too ate to start!
How many hours should I spend on weight training and also cardio I am confused.
This was so informative…this whole session
So workout should be done best in the evening or in the morning?
All you need is $$$$$$ to build muscles (Period)