Building muscle should be a part of any person's healthy lifestyle routine.
However, as we age it becomes more and more important to keep up the muscle mass we may be losing.
There are many ways to build muscle and not all of the ways have to be super time consuming nor expensive.
Rather, they need to be consistently followed for a while then the results will keep you coming back to the routine.
So here is and example of some build muscle workouts that have worked for others.
The first uses only body weight to accomplish the results.
The second uses free weights and a weight bench.
On Monday, Wednesday, and Friday do 10 repetitions of push ups in 3-4 sets.
If you are not able to do a regular push up do a variation from your knees until you are strong enough to hold all of your weight.
On Tuesday, Thursday, and Saturday do leg lifts, sit ups and squats all using just your body weight until you can do 10 reps in 3-4 sets.
Also, work in some cardio work such as walking or jogging.
An example of another workout that uses weights would be: On Monday, Wednesday, and Friday do 10 repetitions of Bench presses in 3-4 sets.
Slowly work up the amount of weight you are using usually increasing every 2-3 weeks.
Also, do 3-4 sets of curls.
On Tuesday, Thursday and Saturday do leg lifts using weights, sit ups and squats using weights, all using just your body weight until you can do 10 reps in 3-4 sets.
Also, work in some cardio work such as walking or jogging.
In both cases, you should see results after sticking with the workout in about 6 weeks or so.
You will notice soreness diminishing and your ability rising.
Of course building muscle is only part of the overall healthy living.
It does not excuse one to not change their eating habits etc.
Yet, the benefits are less chance of injuries and less chance of certain other problems like knee and back pain.
Basically, your body will function better and allow you to be more active in all areas of life.
Before doing build muscle workouts it would be good to consult your doctor to ensure you are ready for the challenge.
Most likely, your doctor will encourage you to move forward and build muscle and a healthier life.
However, as we age it becomes more and more important to keep up the muscle mass we may be losing.
There are many ways to build muscle and not all of the ways have to be super time consuming nor expensive.
Rather, they need to be consistently followed for a while then the results will keep you coming back to the routine.
So here is and example of some build muscle workouts that have worked for others.
The first uses only body weight to accomplish the results.
The second uses free weights and a weight bench.
On Monday, Wednesday, and Friday do 10 repetitions of push ups in 3-4 sets.
If you are not able to do a regular push up do a variation from your knees until you are strong enough to hold all of your weight.
On Tuesday, Thursday, and Saturday do leg lifts, sit ups and squats all using just your body weight until you can do 10 reps in 3-4 sets.
Also, work in some cardio work such as walking or jogging.
An example of another workout that uses weights would be: On Monday, Wednesday, and Friday do 10 repetitions of Bench presses in 3-4 sets.
Slowly work up the amount of weight you are using usually increasing every 2-3 weeks.
Also, do 3-4 sets of curls.
On Tuesday, Thursday and Saturday do leg lifts using weights, sit ups and squats using weights, all using just your body weight until you can do 10 reps in 3-4 sets.
Also, work in some cardio work such as walking or jogging.
In both cases, you should see results after sticking with the workout in about 6 weeks or so.
You will notice soreness diminishing and your ability rising.
Of course building muscle is only part of the overall healthy living.
It does not excuse one to not change their eating habits etc.
Yet, the benefits are less chance of injuries and less chance of certain other problems like knee and back pain.
Basically, your body will function better and allow you to be more active in all areas of life.
Before doing build muscle workouts it would be good to consult your doctor to ensure you are ready for the challenge.
Most likely, your doctor will encourage you to move forward and build muscle and a healthier life.
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