The Importance of Weight Training for Men*

Monday, 4 September 2017, By Lauren Massey

 

Once we hit 40 our bodies slowly change, to be the healthiest you for many years to come, try to incorporate some of these things into your lifestyle

 

Testosterone

Testosterone deficiency can also lead to a number of disturbing symptoms, including loss of stamina and lean muscle mass, reduced libido, anxiety, depression, and cognitive decline.  Known as the andropause, these changes are the male equivalent of female menopause. Unlike menopause, however, the drop in testosterone is so gradual that the symptoms of andropause appear over a longer period of time and are often ignored for a while or are attributed to "getting older."

Lifting weights and exercising is one of the most effective ways to prevent this decline and boost your testosterone levels.

Eating protein, carbs and fats in a more structured way will have a drastic impact on your levels. Ensuring adequate protein and the right types of carbohydrates are essential as well as good fats that balance our hormones.

 

Bone Strength

As you age, you lose bone mass, including the likelihood that you'll one day suffer a debilitating fracture. Studies have shown that men who lifted weights for 16 weeks increased their hip bone density by 3.8 percent and increased their blood levels of osteocalcin (a marker of bone growth) by 19 percent!

A structured and progressive overload weight training program is essential not only for keeping your bone mass but for avoiding injury and ensuring you're gaining strength and lean muscle mass.

 

You can eat more

One of the benefits of working on increasing or maintaining the lean muscle mass you have is that you can eat more. Those with higher muscle mass percentages can eat more carbohydrates due to the primary storage site of carbohydrates being your muscles and liver.  Weight training is the perfect all-rounder not only strengthening your muscles and keeping your bone mass but you're adding to the amount of storage your body has and thus increasing your metabolic rate.

The higher your metabolic rate the more efficient your body utilises food and will not store it as fat as readily. Researchers at the University of Massachusetts found that men who added two full-body weight workouts a week to their existing aerobic exercise program had insulin levels that were 25 percent lower after a meal that was high in carbohydrates than the levels of men who performed the same aerobic exercise program but didn't lift weights.

 

 

*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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