50-year-old men lose fat first and then gain muscle, which is more suitable for men of this age. If your body fat rate exceeds the standard and you are obese, you need to do more aerobic exercise, increase calorie consumption, and promote the decline of body fat rate in order to make your body slim down slowly. People who have no fitness foundation can start with low-intensity sports, such as walking, jogging, aerobics, square dance, Tai Chi and so on. Keeping the frequency of exercise more than four times a week can gradually strengthen the cardiopulmonary function and improve your physical endurance and sports ability.
Stick to fitness for more than 3 months, the figure will be significantly thinner, and the waist circumference will be significantly thinner. At this time, you can gradually increase the intensity of exercise according to your state, choose an exercise with higher fat burning efficiency, or join strength training to improve the efficiency of fat burning and shaping, and carve a more beautiful figure curve. Strength training can start with free equipment, and choose compound movements to exercise, mainly aiming at the large muscle groups of the body, so that the large muscle groups can drive the development of the small muscle groups, improve the efficiency of muscle gain, and let you shape a strong muscle figure.
It can be said that for ordinary men, the growth of age also represents the continuous decline of your physical function, including your muscles and figure. For example, many men may be 1.7 when they are young, but they are only 1.65 meters when they are old. In fact, it is because of long-term lack of exercise, bone atrophy and reduced muscle content. It is normal for the body to age naturally, but
Long-term muscle building training can not only improve your muscle content and bone density, but also improve your basal metabolic rate and make your physical fitness stronger. Of course, it should be noted that middle-aged and elderly people should take their time when exercising muscles, and they can't maintain the same intensity of training as young people, which will damage their health.
When we exercise, we put safety first. As we all know, people will have some chronic diseases after middle age, which will degenerate muscles and lead to motor dysfunction. If we don't pay attention to exercise, it will lead to danger, so we should go to the hospital for physical examination regularly and monitor our health at any time. In short, starting fitness at the age of 50 can increase muscles, but there must be a process. As long as you persist, the muscle gain effect will improve quickly.