1) Overtraining: You are training too hard and it’s not working out for you.
Your body is telling you that its tired from all the physical activity you have been doing lately. If your body feels like it wants to rest, then don’t train anymore! Rest is always better than pushing yourself harder than necessary.
2) Not Enough Sleep: You need at least 7 hours sleep every night if possible (and preferably 8).
A lack of sleep will result in poor performance and even injury.
3) Eating Too Much Protein: You need to eat protein every once in awhile, but not so much that you gain weight.
Aim for 1 gram of protein per pound of bodyweight or more. If you are gaining weight, then your diet needs to change or your training needs to improve.
4) Drinking Too Much Alcohol: Too much alcohol consumption causes hangovers, which make you feel lethargic and less motivated.
You might not get any work done because you just want to lie down in bed and do nothing.
5) Using Drugs: Use drugs only when they are absolutely needed.
Do not use them excessively or for longer periods of time. They can cause problems with your health and even damage your brain cells!
The 5 Training Mistakes You Need to Avoid After 35 Years Old
1) Over-Training: The number one mistake is over training and it’s something that even top professional athletes fall victim to.
Training more than your body can handle doesn’t just result in poor performance, it can also lead to burnout, stress, and even injury.
2) No Sleep: Getting enough sleep is just as important as training if not more important.
Make sure you are getting at least 8 hours of sleep every night. Any less and your body won’t have enough time to recover and you’ll start to feel the effects. You’ll also be more likely to get sick which can keep you out of the gym or affect your performance when you do train.
3) Not Enough Protein: Eating too little protein can slow down your recovery and prevent your muscles from growing.
Make sure you’re eating at least 1 gram of protein per pound of body weight every day.
4) Eating Too Much Carbs: Eating too many carbs can cause your body to store fat instead of burning it.
For most people, eating under 30 grams of carbs per day will allow you to burn fat while still having enough energy for training.
5) Not Enough Rest: The biggest factor in gaining muscle and strength is actually resting.
Many people make the mistake of thinking more is better, and while it’s true that you have to work hard, you also need your rest or your body won’t have enough time to recover, grow, and get stronger.
The 3 Eating Habits for You To Build Muscle After 35
There are many different eating habits for you to build muscle after 35 years old. The key is finding the right ones for YOU.
For most people, they can simply lift weights 3 times a week and get enough protein to build muscle. If you’re new to working out then this will work fine for you as your body will quickly respond to the stimulus that you are giving it.
If you’ve been working out for a long time and still aren’t getting the results that you’d like, it might be time to change things up a bit.
The following is a list of eating habits for you to build muscle after 35…
1) Eat Every 2-3 Hours: Eating more frequently will increase your metabolism, which helps you burn more calories throughout the day.
It will also keep your energy levels high and reduce your hunger pangs between meals. Aim to eat 5-6 smaller meals every day rather than 3 large ones.
2) Eat Lots of Protein: Protein is the most important nutrient for muscle building.
Make sure you eat at least 1 gram of protein per pound of body weight every day. Spread your protein intake throughout the day rather than having it in just a couple of meals. For example, if you weigh 180 pounds then you should be eating 180 grams of protein per day. This means you need to eat 30 grams of protein 5 times a day.
3) Eat Lots of Healthy Fat: Each day you should be eating fat as if you’re trying to grow a baby.
Aim to get at least 50% of your daily calories from healthy fats such as nuts, seeds, eggs, fish oil and other sources.
The 3 Exercises You Must Do To Build Muscle After 35
When it comes to building muscle as we get older, most people would assume that it is no longer possible. They would be wrong. It’s true that as we get older it becomes more difficult but it’s not impossible.
If you really want to build muscle after 35 then you need to focus on the basics and the foundation exercises. There are three of these multi-joint exercises for your legs and hips, back and core that you need to be doing.
By focusing on these you can setup a solid foundation for your body that will allow you to move onto other exercises afterwards.
Below are the three exercises…
1) Squats: This is the king of all exercises and the cornerstone of any workout program. Mastering the squat will not only build your legs and hips but also your upper body and core as well. The squat forces you to use multiple muscle groups at once and can help to greatly increase your metabolism.
Granted, this isn’t a simple exercise and it will take time to learn how to do it correctly.
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