June 27

5 Ways to Prevent Muscle Loss In Men Over 40


If you’re over 40 and don’t feel as strong as you used to and notice that you’re losing muscle, it’s not surprising. Just like bone density decreases with age, we are also more prone to losing muscle mass.


Many men just think that this is just all part of the ageing process, and just accept that it’s the way it’s going to be. What they fail to realise is that this doesn’t have to be the case. There are many things that can be done to fight against ageing, excess body fat (especially man boobs), low muscle mass, and feeling low in stamina.


Many men fail to understand, that large gains in body fat (usually as a result of a poor diet and lifestyle), will negatively affect their hormones. Hormones stimulate or control the development and maintenance of male characteristics including muscle mass. Low levels of androgen hormones are closely linked to high body fat levels and chronic stress.


Many overweight men also have high levels of the hormone estrogen, this is very often due to excessive levels of body fat. One of the main reasons men have high levels of estrogen, is due to an enzyme called aromatase. The higher the level of body fat you have, the more aromatase you have. High levels of estrogen will promote increased fat storage, especially around the belly and breast area in men (man boobs).


READ MORE: High Body Fat Levels And Low Testosterone In Men


So bearing all this in mind, a simple approach to anti-ageing and maintaining lower body fat levels for men, would be to take steps to avoid this happening. The best way to support muscle development, minimise muscle tissue breakdown, is increasing testosterone levels from the exercise you do and from the foods you eat.


How do you start doing this?


1.Lift Weights

Lifting weights regularly has been known to increase testosterone in males.


2. Consume Protein In Every Meal

 Men who don’t train, eat far too little protein. Adequate lean proteins help repair your muscles and grow following strength training. Increased muscle tissue is linked to increased testosterone levels. I like to use around 1.5 grams of protein per kilogram of body weight.


3. Consume Essential Fats With Your Meals

You need to consume fats such as coconut oil, almonds, olive oil, beef, eggs and oily fish. Testosterone is made from cholesterol, and you need to consume essential fats for optimal cholesterol balance.


4. Reducing Stress Levels

 Reducing stress levels have been shown to minimise over production of the stress hormone cortisol. Too much cortisol has been shown to lower testosterone in males.


5. Minimise Alcohol Consumption

Chronic alcohol consumption is linked to increased to increased estrogen levels in males, and lowering of testosterone levels.


Taking steps to increase your testosterone levels, can impact your life in such a positive way. Give some of these tips a try notice how good you feel.


If you would like to know how we help men of all ages get in the best shape of their life, Get in touch today to find out how we can help you achieve your health and fitness goals.



Written by Paul Karoullas

Click The Button Below For More Info and Discover How You Can Transform Your Body and Fitness in Just 4 Weeks


You may also like