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Building muscle after 50 can be done if you focus on the basics and
1. Top 5 Secrets for
Building Muscle After 50
Old Spartan Fitness
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2. #1 Stop Wasting Time Running
• Endurance running is counter productive
for building muscle
• Repetitive jarring causes injury
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3. #2 Start a Sprint Program
• Sprinting is explosive exercise and builds
strength & muscle
• Trade an endurance run for a sprint day
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4. #3 Eat Real Food
• Nutrition is the foundation for any fitness
program
• Eat good protein for muscle growth
• Consume good fat to fuel your body
• Limit highly refined carbohydrates
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5. #4 Lift Heavy Things
• Resistance training stimulates
testosterone and human growth hormone
(HGH) production
• This is key to muscle growth and overall
anti aging
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6. #5 Get a Lot of Sleep
• Muscle repair occurs during rest
• Rest helps mitigate stress which reduces
cortisol levels
• High cortisol depresses testosterone &
HGH production
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