Building Muscle Over Age 40 - Complete How-to Guide

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.

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.

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.

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.

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):

Autophagy & Muscle (Cell Metabolism):

Morning vs Evening Workouts (PLoS One):

Men v Women Muscle Growth - Testosterone (Journal of Applied Physiology):

Omega 3 & Protein Synthesis (Clinical Science):

Vitamin D & Strength:

[camvworld]

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!

[IgorBelyakovworkout]

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.

[erichfeit]

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.

[mohabukhadra]

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 !

[ferchope]

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

[flyinhawaiian]

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.

[ZephrusPrime]

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.

[krk]

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.

[fornoeyesonly]

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!

[KevinLeigh]

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.

[priceandprice]

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

[elijahspears]

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.

[jayhawks]

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.

[v.roberts]

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.

[michaemoore]

6 month old video, but the best one I've seen to date, for building muscle over 40 .. ..well done Thomas.

[kathleenjones]

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.

[jerrieyoakam]

I am over 50 and learned so much from this video. Thank you!

[DanaVastman]

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

[nanfoodles]

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!

[stormhawk]

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!