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10 Secrets to Adding Muscle For Women & Those Over 50

Its not just young men that may benefit from adding muscle, when you start to think about the importance of muscles for stability, strength and shape (beauty). The increased stability will help those over 50 who may start to become nervous about falling, and women who naturally want to look more beautiful – stability will help with visual poise. Increased strength will help anyone over the age of 50 remain independent, with a better quality of life to enjoy retirement. While all women should look to increase their strength and increase their testosterone levels for better career prospects, and their own safety. Finally – shape, or beauty. Which you do for yourself, for the increased confidence, to cultivate attraction and open doors.

The 10 Secret Ways to add muscle and improve Stability, Strength & Shape

The best way to get this done is to be steadfast and patient. Gradually put on muscle, slowly increase how much you eat and train. Big changes fast are not the answer, your body won’t appreciate it. Everything comes to them that waits. And don’t settle for the excuses, take ownership, get serious and jump ahead.

  1. Eat 4-6 meals daily, plenty of meat and veg
  2. Make each meal count.
  3. Have a breakfast with some dairy & protein
  4. Try fasting on a Sunday
  5. Reduce refined sugars and sweets.
  6. Increase water intake
  7. 1 serving of protein with each meal (about the size of your hand).
  8. Give your body time between meals, the ideal is 3hrs.
  9. Follow a Good Personal Training Plan
  10. Get 8 hours sleep. No excuses.

Try to limit your water from plastic bottles – there is some warranted worry about micro-plastics. Buy a good BPA free water bottle, or Fruit infusion bottle. Don’t worry about lapses – they happen, and don’t try to do everything all at once. Implement each new habit slowly, one at a time. This is the best way to add muscle and attain great shape, strength and stability.


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