Gaining & Maintaining Muscle Talk

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The first pic above is Wednesday’s workout, the second one is Monday & the third one is last April. Here is a Fit at 55 pic below. I am headed into Fit at 57 a week from tomorrow!!!! YIKES!

Anyway, I wanted to just do a short post about lifting and how to gain & keep your muscles.

1. First and foremost – PATIENCE & CONSISTENCY!!!! You are not going to keep & maintain by stopping & starting every couple of weeks or going for a month & stopping for 2 or more moths & continuing a cycle like that… YES, we all have our hard times & miss a day here or there or even a few days but don’t let it drag on for months! You need to gain it by consistent workouts & maintain it by staying consistent, changing it up & challenging yourself. This does NOT MEAN you have to do crazy stuff you see in social media. This just means challenge yourself for that point in time! I don’t so crazy stuff…. I DO WHAT WORKS FOR ME! I am not what I was in my 40’s. I can’t do all I did then. I know I am slower in my workouts even though it feels like I am not. My cardio is not what it was then BUT I am fine with that because I am doing what is right for me now & what works for my body in my 50’s – almost 57!

2. Eat for your goals – NOT MY GOALS – YOUR GOALS!!!! You all know it. I don’t have to say it again but I will – food is a HUGE part of the journey! If you want to be leaner, you have to eat a certain way to look like that. If you just want to lose weight & have some muscle, that may look different food wise. We all have different body types. How much we can eat, what we can eat is different for all of us.  For me, I like to stay leaner and YES, I definitely have balance in life for what is right for me BUT I also eat to maintain this look & muscle mass. DO WHAT IS RIGHT FOR YOU!

3. LIFT SENSIBLY AND WITH PROPER FORM!!!! I can’t say this enough!!!! I know the young guys in the gym watch me when I work out. This old battleaxe having more muscle then they have in their 20’s or 30’s. More definition as well. They throw around some heavy weight with bad form or do mini reps versus lowering the weight & moving thru the full range of motion.

They are probably thinking how I get that muscle without lifting super heavy. Don’t get me wrong – I LIFTED HEAVIER in my 30’s to early 40’s. I lifted with proper form & I ate to gain that muscle. I put on the muscle & maintained it since then by learning to LISTEN TO MY BODY – not anyone else’s body – that mind/muscle link!

In my 40’s I was able to lift lighter & keep my muscle. Come the 50’s, I had to start to lift heavier to keep my muscle BUT not super heavy like you see so much on social media. I also was eating less due to hormone changes so I had to really pay attention to what was working for me – I worked thru it by doing what worked for ME.

DON’T LET YOUR EGO GET THE BEST OF YOU – THIS IS MORE COMMON WITH MEN BUT I KNOW MANY WOMEN DO IT TOO! PROPER FORM & WORKING THRU THE FULL RANGE OF MOTION OF THE EXERCISES WILL GET YOU THE BEST RESULTS!

 

Obviously there is a lot more to this than the points above but these are ones that have kept me maintaining & even growing muscle as I age. I do the above – I change it up all the time – I LISTEN TO MY BODY ESPECIALLY AS I AGE – I DO WHAT IS RIGHT FOR ME, NOT THAT PERSON OVER THERE IN THE GYM – BUT ME… IT IS ABOUT ME IN THE GYM! 🙂

Hope you liked this supposedly short post that turned long! 🙂 Any questions?

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16 Comments


  1. i think form is key! you are so right, it takes patience too. work to your goals and be consistent! <3 it

    Reply

    1. Yes, Lindsay – you know it about form, 🙂 – and the patience – so needed! 🙂

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  2. There’s nothing worse than watching people (usually men) in the gym straining, rocking, swinging their bodies to hoist a too-heavy weight. Makes me cringe. I think proper form is more important and will readily lower my weight when I notice my form failing. And patience, I think that’s the hard one!

    Reply

    1. Heather, that throwing the weight around makes me cringe too for the injuries associated with it. YES to patience!

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  3. When I was first getting into working out, I would tell myself that I needed to get to it because a few months could pass, and I would be sorry for not working out during that time. Repeating that “advice” to myself seemed to work until I got into the habit.

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    1. Sounds like good advice Dr. J!

      Reply

  4. You look amazing and are representing the “older” crowd so well. Great advice that everyone can benefit to read!

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    1. Smooch GiGi – yes, the cookies are the secret! 😉

      Reply

  5. You are amazing and gorgeous!!!
    I know that my biggest weakness is the eating but for the most part I’m completely OK with it. I do know that I have to be mindful of it more now than ever before.

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    1. You do what works for you Kim – that is what matters. 🙂

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  6. Since I am newer to lifting I always really try to focus on form. I am sure it means I do the moves very slowly, but I want to make sure I do it right. Great tips.

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    1. Abby – you have it right! Get it right the first time leads to not injuring oneself too!

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