2023-05-05 05:00:45
Aging impairs lean mass gain, as metabolism undergoes changes over the years, especially for those who are over 50. However, although it seems very difficult, experts say that it is possible to cross the half century of life without accumulation belly fat.
A series of healthy habits must be integrated into the routine for the results to appear — and they go far beyond what is done in the gym. What you eat and even how much you sleep is fundamental.
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Nutritionists Antônio Vígolo and Bruno Rua, both from Brasília, list a series of tips to keep your belly dry following 50. Check it out:
1. Stay in a calorie deficit
Dieting so that caloric intake is less than the amount of energy spent on a daily basis is essential to prevent the body from accumulating fat. “Thus, the organism will use its own reserves as a source of energy”, clarifies Rua.
2. Practice physical activity daily
To keep your belly dry, you need to combine bodybuilding activities, which encourage lean mass gain, with aerobics, which burn accumulated fat.
“This combination increases daily caloric expenditure, facilitating the calorie deficit. In addition, they improve cardiorespiratory conditioning, making the body more efficient to use fat as a source of energy”, says the nutritionist.
Cardio activities, which require greater endurance and physical exertion, are just as important as an ab routine. “The ideal is even to run on the treadmill or use the stationary bike following bodybuilding training for better results”, emphasizes Vígolo.
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3. Consume protein in at least four meals
The caloric deficit that nutritionists recommend does not mean going without food. On the contrary, for them, it is essential to have between four and six meals a day and protein must be the protagonist in most of them.
“Proteins provide a feeling of satiety, which is essential for anyone on a restrictive diet, since the body’s natural response is to increase hunger”, details Vígolo.
Rua adds that protein is also essential for building strong muscles, including the abs. “I recommend prioritizing lean proteins, such as chicken breast and tilapia fillet”, she says.
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Over time, the body enters a natural aging process and gaining muscle mass can be a little more complicated. However, it’s not impossible. When combined with good eating and physical habits, it is possible to achieve lean mass
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One of the main tips for gaining muscle mass is to have energy balance, practice weight training and eat correctly.
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Having a good sleep routine is also essential, as well-slept nights favor the metabolic process and promote body recovery following physical exercise.
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To get good results, another tip is to hire a personal trainer, as having the supervision of a qualified professional to help you with what you really need, within the limitations of your body, is the secret to achieving success.
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Physical activities promote an increase in cardiorespiratory capacity and general well-being. In addition, they help to avoid cancer and diabetes. For those over 50 who want to gain muscle mass, crossfit is a great option.
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After the age of 40, the body decreases the production of hormones, muscle tone and increases the accumulation of fat. Therefore, people with more advanced ages have more difficulties to start performing physical activities, especially if they have a history of sedentary lifestyle in the past.
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Despite this, a healthy routine is capable of generating a virtuous circle, in which hormone levels improve, the body gains lean mass and the individual is more willing to
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Protein consumption also helps in muscle mass gain. However, in order to achieve your goal, it is necessary to adjust the food consumed throughout the day.
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Water intake is also extremely important for those who want to tone their body. In addition to all the benefits that liquid has, muscle fibers are composed of 75% to 85% water
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4. Eat lots of fiber
Fiber has a satiety effect similar to that of protein. In addition, they have several regulatory functions in the body: they improve the absorption of nutrients, regulate intestinal transit and reduce cholesterol.
Rua warns that most Brazilians do not consume the recommended amount of fiber in their daily lives. “The ideal is a daily intake of at least 25 g”, she says.
5. Do not have the habit of consuming alcoholic beverages
Although they are associated with most social gatherings, alcoholic beverages are harmful to health, impairing brain functions and also the functioning of some organs. In addition, some options, such as the weekend beer, are quite caloric and can lead to lean mass loss and fat accumulation.
6. Reduce fat consumption
Attention must be paid to the use of oils, oils and other types of fat in food. According to nutritionists, ignoring the caloric impact of these additives when preparing meals is one of the main mistakes of those who seek to control their caloric intake.
“Most of our meals are made by adding some type of fat, be it olive oil, lard, butter, coconut oil… They all increase the caloric value of the food that is consumed and are often not taken into account when planning the diet. ”, says Rua.
7. Sleep properly
Getting the recommended amount of sleep is important for mental and physical health, but it also plays a role in appetite control. “Sleeping less can increase the desire to eat foods rich in fats and carbohydrates, making it difficult to lose weight”, points out the expert.
This occurs because the body seeks to gain from food the energy needed to stay awake that was not achieved at rest, as if it were an alternative fuel to maintain the load.
8. Avoid the consumption of sweetened drinks
In addition to controlling alcohol, it is also necessary to think regarding the sugar in the drinks we consume, especially industrialized ones. In some juices available on the market shelves, even those made with only fruit, there is as much sugar as in a large boiled potato.
“I am not once morest the use of industrialized drinks that are calorie-free. Sugar-free sodas and teas are even good tools to help people get used to their eating plan, but it all depends on moderation”, clarifies Vígolo.
9.Stay hydrated
Correct hydration is a strong ally both in the functioning of the body and in controlling hunger, giving a longer feeling of satiety. Rua recommends taking 50 ml per kilogram of body weight per day. “In this way, an individual weighing 85 kg should drink at least 3 liters per day”, he says.
10. Seek professional follow-up
To control calorie intake without putting your health at risk, you need to follow up with a nutritionist. In addition, following maintaining caloric control for long periods, it is always important to have periodic medical check-ups, at least once a year, to verify rates and possible deficits in vitamins or other substances.
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