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The Y44 Workout Method
When I was 15, I was introduced to bodybuilding. It transformed my life then, and it continues to do so now. I really didn’t know what I was doing then. I just read a lot of magazines and did exercises that made sense. In an era of college football when most weight rooms were less than a thousand square feet or just nonexistent, I was one of the few players who took weight training seriously. As I write this article today in 2015, I can proudly say that as a college player 50 years ago my bench was 405, my squat was 505 and my deadlift was 605 I have never taken steroids and my only vice was protein shakes.
I have a bachelor’s and master’s degree in kinesiology. My master’s thesis was on strength training. I was a head football and swimming coach in high school before becoming a clinical and sports psychologist 30 years ago. I never stopped training. In fact, when we added to our house, my wife allowed me to turn our old master bedroom into a weight room complete with bench, squat cage, lat machine, leg extension and curl machine, sit-up board , treadmill, 550 pounds of free weights and barbells from 10 to 70. Our house was the haunt of all of our son’s teammates. OK, enough background.
In my ignorant youth, I trained 3 times a week for about 2.5 to 3 hours, which included all parts of the body. Sure, now we know it’s overtraining, but nobody told me. I just knew that I liked the results. Over the years I’ve tried high reps, super sets, and all the usual workouts. For the most part, they all work if you’re consistent. What I can tell you is that at my current age of 68, I can still hold my own in the weight room with much younger men. We all know by now that sarcopenia (loss of muscle due to aging) is somewhat inevitable, but it can most certainly be slowed down and delayed by proper training, even in the absence of large amounts of testosterone, as long as the needs in proteins are satisfied (1.2 -1.5 grams/kilo of body weight for men and a little less for women). I stopped lifting heavy weights years ago, but many consider what I lift now to be heavy. Even my teammates from 50 years ago recently made this comment.
High Intensity Interval Training, or HIIT, has proven to be the best and most effective way to get good cardio. So, after almost a year of experimenting, I combined HIIT with weights. Please understand that Y44 is a training method. You can always do the exercises you want, split your workouts, etc. The beauty of Y44 is that you only have to do one set of exercises to get great results. In fact, doing more is overtraining. I can almost hear the skeptics now, but please be open minded. I turned many skeptics into believers. People have been very satisfied with the Y44 method.
If you are elderly or not in bodybuilding shape, please consult your doctor and get their approval before trying the Y44 (I always highly recommend getting a full physical exam before starting any new program training). Yes, it’s so intense. This is NOT a beginner’s workout. You also need to make sure your kidneys are working properly so you can handle the protein.
The best results from strength training are when you take a muscle to complete exhaustion. Please keep protein requirements in mind otherwise it won’t work. Again, keep in mind that you can do almost any exercise using the Y44 principle. I say almost because some like flat barbell benches or free bar squats, it can’t be done that way. If you want to bench or squat with the Y44 method, a machine is the best choice.
For the purpose of explaining the Y44 method, I will use the dumbbell bench as an example. Again, it’s a method. You can continue whatever exercises you want in combination as long as you allow at least 72 hours between training a specific body part. Alright, let’s do this.
Take the weight you can do 8 reps with and cut it in half. For example, I can comfortably do 8 reps with 100 lbs. dumbbells, so my Y44 set will be with 50s. I set my timer for 4 minutes. I lie down and do as many reps as I can until I can’t move, usually between 21 and 25, then sit down. I take exactly 4 breaths, then come back down and repeat the process. I’m usually able to get maybe 7-8 reps. I sit down and take another 4 breaths, then come back down, this time maybe doing 3-4 reps. I repeat this process until the timer goes off. 4 minutes, 4 breaths equals Y44. That makes a whole, and that’s all that’s needed.
It seems way too simple, especially for those who think they need 5-8 sets. Keep in mind that this is bodybuilding, not strength training. It’s more about body sculpting. Oh yeah, and if you don’t think it involves cardio, track your pulse during the workout. Y44 is a hybrid HIIT. As with all weight training, make sure your form is excellent to avoid injury.
I’m not a researcher, so, no, there are no studies versus a control group, and at this point in my career and personal life, I’m excited to get results and share them. I am happy to let my background speak for itself. I’ll let a graduate assistant or PhD student set it all up, record the results, and do all the different statistical analyses. I would be happy to help you.
Remember that it will take you about a month to get in shape and really attack the Y44 method. As the old disclaimer says, “results may vary.” By all means write to me and tell me I’m crazy. I love to hear all the wonderful results of a madman.
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