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In shape even at fifty: How not to lose muscle?

It is possible to look healthy and fit even in your fifties! However, the alpha and omega should be a properly adjusted lifestyle, which benefits not only the body, but also the mind. If the advancing years haven’t deterred you from changing and you want to start eating healthily and moving more, watch out for your muscles. Especially for women, they naturally shrink. Follow our five tips and you’ll only get rid of unwanted fat in the gym.

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1. Combine aerobic and strength exercises

Incorrectly chosen exercises or workouts can do a lot of damage to muscle mass. First of all, define your goal precisely: do you just want to shed excess pounds, firm up or increase muscle mass? An experienced trainer will advise you on how to optimally combine aerobic exercise with strength training so that you can achieve it. In principle, however, both exercises should complement each other. You can lose a lot of muscle by overdoing aerobic exercise.

2. A stop sign for drastic diets

Do you want to lose weight? You certainly can’t do it without reducing your daily caloric intake. A big mistake, especially for women, tends to be going way below the healthy needs of the body. Therefore, the body starts to draw energy from the muscles, which are thus lawfully wasted. However, fat remains, which is not only bad for health, but also for appearance.

3. Add protein

It is these that help in the growth and maintenance of muscle mass. If you don’t have enough of them in your diet, you may lose weight, but most of the weight you lose will definitely be muscle. The average person should take in 1 gram of protein per 1 kg of their weight. What if you are dieting? Then you should increase this amount to 1.5g -2g per kg of weight. However, make sure you make the right food choices; beef or turkey, soya and other legumes, cheese and dairy products or eggs are ideal.

4. Don’t sacrifice carbohydrates

One of the common myths is that carbohydrates should be eliminated from the diet. Do you follow this advice too? It is your muscles that will take it away. They also need energy from quality carbohydrate sources to grow; however, this certainly doesn’t include sweets or other treats. Therefore, include pasta, rice, potatoes, etc. in your diet.

5. Muscles deserve something extra!

In addition to a good quality and well-chosen diet and exercise, your muscles will appreciate something extra. Give them a much-needed dose of the “substance of the future” – carnosine– which helps to regenerate and protect them. Thanks to carnosine, muscle soreness will be avoided or only very mild. Carnosine also contributes to better muscle performance and improved fitness. Additionally, it removes pollutants from the body and protects cells from oxidative stress. You can order Carnosine EXTRA in our shop or in pharmacies.

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