Four key points to increase muscle! How to improve muscle size after 50 years of age

Hello everyone, I am a light

So the topic I want to talk about today is weight gain. If you are over 50 years old, how can you gain muscle? The previous episodes have talked about a person losing 1-3% of muscle every year after the age of 30. Muscle will become less and less, and if you reach 50 years old, it is really difficult to increase muscle, so I will talk about four major points today.

The first key point is the problem of basal metabolism, which is known by many people, and the second key point is the story I told in the last episode, a magic drug on Easter Island, an anti-cancer drug, these scientists have researched it. A substance that can affect the protease in our genes. Today, we will focus on this protein, a protease called mTOR. Today, we will focus on how protease regulates our muscles, because mTOM is a protease that determines our muscle growth or growth. Reduce, so it is very important to increase muscle, I will focus on this thing, and the third point will talk about how to use a program to control how to increase protein, how to do exercise, when to exercise, and when to eat , when to rest or fast, use these three methods to regulate mTOR protease, how to implement it to make muscles easily proliferate, and the fourth focus is to supplement some vitamins in a common way.

Let’s start with the first point. The basal metabolism has been talked about in the previous episodes. It is mitochondria. We need to increase ATP. This energy is very dependent on basal metabolism. Increase, the body will have a good metabolic capacity, so we must do a good job of our basal metabolic BMR. Some people will study the total daily calorie consumption of TDEE, and this TDEE is enough to know, because the calorie is not too important, the most important issue is whether the nutrition is sufficient or not, if the calorie 2000 calories is not a healthy food, 2000 calories is not. Meaning, it doesn't matter how many calories you eat, because these are non-nutritious things, such as high-sugar rice, pasta, etc., these carbohydrates are not nutritious enough, we must eat nutritious foods, such as a whole The prototype food of chicken, pig, cow, and sheep has sufficient nutrients. Well, since we don’t consider TDEE, we must consider the basic metabolism of BMR. The previous video said that every kilogram of the body needs at least 0.8 grams of protein. In order to maintain the most basic body functions, we must eat more than 0.8 grams of protein. Many health research reports point out that if you need to increase muscle, you must eat at least 1.2-1.6 grams of protein per kilogram, such as You are a 50-kilogram person, and if you are an office worker who does not exercise enough, you need more than 1.2 grams of protein. If you exercise, you need to eat more than 1.6 grams of protein, which is about 80 grams of protein. , I must eat more than 80 grams of protein, I eat more than 100 grams of protein every day, if you want to eat 80 grams of protein to calculate how much food? A thin steak weighs about 100 grams, about 19 to 25 grams of protein , Different foods have different weights. An egg has an average of 6-7 grams of protein, which is about enough. At least you know that eating two eggs and two steaks a day is about 50 grams, which is not enough, so you need to increase the food. , must eat enough protein every day. I myself eat two steaks, at least four eggs and other foods. It is more difficult for those who are in their 60s or 70s, because they usually have insufficient stomach acid, and it is difficult to break down protein if the stomach acid is not enough, so I have I took a video to teach everyone to drink apple cider vinegar and lemonade to solve this problem. For example, a 100-gram steak has about 20 grams of protein, but the absorption rate of each food in the body is not consistent. For example, an egg is easier Some absorption, an egg has 6 grams of protein and 6 grams of protein can only absorb about 48% of the protein in the body, not all can be absorbed, and some vegetarians do not eat animals, they only eat soy food. Ingestion of protein, such as soybeans, can only absorb about 17% of the protein in the body, so it is necessary to eat a larger amount of protein, and fish and meat can absorb more than 30% in the body, but plant-based protein It absorbs very little, so vegetarian friends are basically very deficient in protein, so they need to add more protein. Well, this is what should be paid attention to in the basal metabolic rate. Very, very important because the body cannot lack protein, especially the elderly must supplement more protein because their protein is lost very quickly.

What will I talk about in the second point? The second point is mTOR, the protease introduced in the last episode. These scientists found bacteria in the soil on Easter Island. Research and research have found that there is a protease in our genes. It can control the growth or apoptosis of cells in our body. It is a master control, which controls the growth and division of our cells and the development of muscles, or reverses the dormancy and hibernation and stops working. It saves energy and increases lifespan. These two directions, forward or Backward, forward or backward, is controlled by this mTOR. At first, many professional sports and fitness people will start to understand how this mTOR protease works. In fact, mTOR is a gene segment that is responsible for monitoring the condition of our body, so we When there is no stimuli in the body, when there is no nutrition entering the body, it will arrange the cells not to move, save energy and stop dividing, and even cause the cells to go into self-destruction, self-feeding, automatic cell apoptosis, unhealthy The old and bad cells die by themselves. Recycling the good cells is a function of recycling. This is the role of mTOR control. It can stop growth, stop muscle development, save energy, and turn around. If it receives nutrients from the body, it will detect When a lot of proteins start working, they send instructions to cells to divide, divide, replicate, proliferate proteins, proliferate muscles, and grow at a high speed, so why scientists study to control tumors and stop tumor proliferation depends on regulating mTOR, if you want to increase muscle, you can also What method is used to regulate mTOR, and how?

Through three steps, the first step is food, using protein as a stimulant, the second step is exercise, you must do weight training, to build muscles, you must use weight training, and the third step is to cooperate with fasting, that is It is to not eat for a long time, and let mTOR send an instruction to regulate the cells to do some renewal actions, so we need to regulate these three things. First, what do we mostly do in the morning? The first thing most of the morning is Eating breakfast should actually be the first thing in the morning. Don’t rush to eat breakfast, because the body is already full during sleep. It uses our body’s fat to feed the cells. It is an ecological mechanism of environmental protection. This cycle continues, don't let him stop so quickly, the English name of breakfast is called "breakfast" which means stop fasting, so don't stop fasting so quickly, not only that, it is best to exercise on an empty stomach, it is best not to be the first It’s time to eat breakfast. It’s best to do exercise first. If you can, you’d better do some weight training. Exercise is very particular. Let’s talk more about food first. It’s best to eat after the afternoon or even at night. It may be best to eat one or two meals a day. It’s best to eat enough food. For protein, I suggest people to eat more steak, meat is mainly fresh meat, healthy meat is mainly salmon, jardine, chicken chop is better than meat with high saturated fat, some people will say eat some lean red meat Meat, I don’t agree that it is best to eat some fat red meat, so as to balance the nutrition, it is not easy to eat enough 80 grams of protein, you may have to eat a few pieces of meat or a lot of meat, the appetite may not be so big , so often eat until you can't eat enough, you will be very dazed and dazed, and then it is best to go to sleep. Some people will say that eating too much protein will make it difficult to digest and increase the load on the liver and kidneys, so I have filmed before to teach you to drink apple cider vinegar, lemonade and electrolyzed water. This can neutralize uric acid and help protein decomposition. Apple cider vinegar has this It has a natural effect, and now you can make your own frozen apple cider vinegar lemon water in hot weather. It's super delicious!

Let’s talk about fasting. When you are full at night and eat so many saturated fat ingredients, it is generally not easy to get hungry again, so eating one or two meals a day is enough to not think about what to eat from time to time. If you eat too much Carbohydrate-rich, nutritious meats are not enough

It is very easy to be hungry and want to find something to eat, then to find something to eat and then eat some snacks, the snacks are not nutritious, so the food is extremely eager to find something to eat, this is a bad cycle. When resting, mTOR can’t receive the signal, and when it detects that there is no nutrition, it will start the second job. The first will make the body produce growth hormone, and the growth hormone will work together. Decomposition and dismantling, then rebuilding new proteins, and growing some new muscles are the functions of this period of time. You must not eat for a long time to perform this function. If you have a late night snack, you will stop this function and you will never be able to do it. to new muscles, so sleep as long as possible

Because eating too much meat now requires more time for the body to digest and decompose, reducing the workload of the kidneys and liver, and giving the viscera a longer time to rest and process to reduce their workload. I told you not to eat for a whole day, not for 24 hours, but to extend the sleep time for about 14-16 hours without eating. Eating one meal less has helped a lot, and the body’s internal organs have a few more hours to go. Rest, work does not need to be frequent.

Don't eat breakfast in the morning, add a few more hours to rest, continue to dismantle cells, reorganize new cells, reorganize new muscles, stay until noon or night, and then eat to feed the mTOR signal, and mTOR will start work when it detects it. , during this time, all cells will be called to update faster and grow faster! Do more mitochondria! Do more ATP energy! Then the moment of exercising, it will just return. When exercising, mTOR will call cells. Don’t increase growth, first recycle necrotic cells, so usually when we finish exercising, we will not eat immediately, usually after half an hour to an hour. Go to eat, supplement these protein powders, protein milk, etc., because it is impossible to eat steak again, often eating steak and teeth will be soft and weak, you can't eat too much, you can use protein shakes instead, there will be a protein powder introduction today For everyone, I recently bought it at iHerb, it is not easy to buy, because this is a low-calorie protein powder without lactose and sucrose. The protein powder I usually buy outside has the sweetness of lactose and sucrose. If you eat this type of protein The powder may not increase the muscle and has increased the fat, because it is too high in sugar, so I am looking for this low-calorie protein powder, suitable for some friends who lose weight and Keto to increase muscle, and another one is zero-carb protein powder , I began to try this type of protein powder. Friends who do exercise can drink this type of protein powder if they want to increase their muscles, because there is no excess sugar in it, there are all amino acids, essential amino acids, and many minerals and vitamins. This is an additional supplement Yes, because we can’t eat too much meat, well, when we increase protein, we will produce a kind of hormone called glucagon. The function of glucagon is opposite to that of insulin. Glucagon will consume more fat and reduce the action of insulin to store fat.

The last point is vitamin supplementation. It is a recent university research report. It is better for people who gain muscle to eat more vitamin C. Clinical experiments show that the muscle mass of those who take vitamin C and those who do not take vitamin C is completely different, so why do I often call people Drink apple cider vinegar and lemon juice, because lemon juice is a natural vitamin C, I drink a lemon every day, in short, the research report is that the elderly should eat more vitamin C to increase muscle mass, and another university also has one It is reported that supplementing enough vitamin D will make your muscle mass continue to increase. It is also tested by some elderly people. It is concluded that vitamin C and vitamin D should be supplemented by everyone. In fact, I often share these two vitamins in the video, how to eat vitamins d Well, how to increase vitamin D, how to increase vitamin D in the sun, etc. In fact, I have talked about a lot of videos, and I have also taught people to make liposomal vitamin C. I don’t remember, you can find my previous videos to review .

Good! Today's sharing should not be missed!

If there is anything, I will add it in the next episode. Today is a more practical sharing, so I hope everyone likes it, because many netizens said the story in the previous episode was very good, but it was not very practical and unhelpful. I hope it will help everyone this time. , I'll share more practical good things in the next episode. Let's see you next time. Remember to like, subscribe, and share, so I'll see you next time!

Are you muscular enough?

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