As you age, you lose muscle mass and bone density due to lessening levels of important hormones and of course, the truth is you’re growing older and weaker.
That shouldn’t scare you because you got the power in your hands – the key to ageing like fine wine. The secret is simple, take care of your body now.
If you begin your fitness journey now that’s a plus for you because you’ll not put in lots of efforts. But still, if you’re in your 30s you can look and feel awesome.
Below are tips to help you stay muscular and strong in your 30s:
1. How to strengthen your muscles
After age 30 if you’ve been physically inactive, you’re likely to lose as much as 3-5% of your muscle per decade. To avoid that, it is advisable you become physically active and watch the amounts of proteins in and out.
At age 30, men get quite busy with lots of responsibilities at work as well as home. If you’re lifting weights to cut down excess body fats then you might be stripping yourself important proteins responsible for bodybuilding.
At this age, you need more protein intake than you think, therefore, strive to eat complete protein sources, such as fish, chicken, eggs, whey proteins and yoghurt.
Enough protein intake will help delay loss of muscle mass.
As busy as you may get, find time to exercise and make sure to eat enough proteins either in the form of whole foods or drinks – just find a way out.
2. How to exercise
In your 30s, your flexibility decreases because you spend most of the time sitting in the office and the kind of activities you do are not likely to stretch your muscles.
At 30 make sure to perform a proper dynamic warm-up before doing any workout.
Make sure each day at work you walk and stretch after every 20 minutes. This will help keep the range of motion and your hips and shoulders from getting tighter.
In your 30s, do a complete solid warm-up to help your nervous system perform optimally.
As you age, you lose muscles (strength) in your entire body including your heart.
Your aerobic capacity begins to decline, your ability to extract oxygen from blood reduces and with time blood pressure rises. To counter this, you need to maintain a regular interval training that will also help to build muscles and reduce excess fats.
4. How to increase testosterone in men
At age 30 onwards, men are at risk of decreasing their sex hormonal levels but the good news is they have a chance to keep their testosterone levels elevated if they do at least one strength-training session per day that last 40-60 minutes.
While at it, include large movements, such as bench press, dips, squats, deadlifts and pull Ups which increase protein synthesis and splitting of your body’s production of anabolic hormones like testosterone.
5. How to take care of your general health
In your 30s, health problems tend to be more serious, therefore, you must take any health threat seriously.
