Building Muscle for Seniors: Strength Training Exercises for Men and Women over 60

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Building Muscle for Seniors Strength Training Exercises for Men and Women over 60

© Copyright 2022 – All rights reserved. The contents of this book may not be reproduced, duplicated, or transmitted without direct written permission from the author. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly. Legal Notice: This book is copyright protected. This is only for personal use. You cannot amend, distribute, sell, use, quote, or paraphrase any part of the content within this book without the consent of the author. Disclaimer Notice: Please note the information contained within this document is for educational and entertainment purposes only. Every attempt has been made to provide accurate, up-to-date, and reliable, complete information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical, or professional advice. The content of this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book. By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, which are incurred as a result of the use of the information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

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Table of Contents Introduction Chapter 1: Get Your Diet Right Chapter 2: Upper Body Training for Seniors Chapter 3: Rest Days and Self-Care Free Bonuses from Scott Hamrick

Introduction As you get older, your body becomes weaker, and your muscles become smaller. These changes begin in your thirties and accelerate as you get older. It is an inevitable part of aging and lack of exercise. It is very easy to do nothing in this day and time, and if you are too lazy to exercise, you will get weaker faster than you age. It's that simple. However, when you engage in active exercise in whatever form and do it properly, you will age stronger and healthier. That's right, men and women over the age of 60 can maintain their strength and get stronger than their younger version. With greater strength and good health comes the effortless ability to do things and get more out of life each day. Moreover, consistent exercise will help you build muscles, improve fitness, strengthen bones, reduce health complications, gain confidence, lose fat, and look stunning. Strength training exercise should be one of the most important activities of your day, especially if you are 60 and above and want some additional muscles. Getting started with strength training exercises can be challenging, especially if you are new to exercising and muscle building. It is difficult to know how and where to start, and many questions may arise. That is why we have come up with this book to give you a comprehensive outlook on how to build muscles if you are a senior. This book includes free-weight and weighted exercises for the upper and lower body muscle group. It's easy to understand, great for beginners, and contains hands-on instructions. It also includes muscle building complementary diets and recipes that will help to speed up the musclebuilding process. This book is a perfect gift for seniors looking to build muscle or stay healthy. It is also a great resource for anyone looking to expand their knowledge of how seniors can best build muscle and exercise effectively. While there are many variables, you must consider and implement them to ensure you're not wasting your time and getting the desired results. It's also important that you are more aware of your body to avoid injuries. Some of the exercise samples in this book can be risky when not properly executed. By following the instructions and staying consistent with the steps in this book, you'll soon begin to grow muscle and leave everyone puzzled about how you could pull such a stunt in your 60s. So, without further ado, let's get

stronger!

Chapter 1: Get Your Diet Right It is commonly stated that diet is more important than exercise when it comes to building muscle, and that is why it is so important to get it right. Building muscle requires hard work in the gym and outside the gym. Muscle building is a process that requires a combination of strength training exercises along with a healthy balanced diet. Eating various nutrient-dense foods with the right blend of proteins, carbohydrates, and healthy fats is necessary to achieve the desired result. Some people often mistake restricting caloric intake for increasing their chances of growing muscle faster. That's a bad choice because your body will often turn to your muscle for fuel when your calories are low, which decreases your chances of growing muscle rather than increasing it. So, suppose you desire to grow muscle. In that case, you should eat enough protein, carbohydrates, fat, and other essential nutrients needed to sustain your muscle growth. You must tailor your training plan and your diet to meet your needs. Protein can particularly help in the process. The amount of protein, carbohydrates, and nutrients you need will depend on your genetics, lifestyle, and fitness goals, but some foods are always great options to consider when building muscle. Maintain a balanced diet of proteins, carbs, and fats with consistent strength training, and watch your body composition respond to the changes. Lean meat Animal products such as lean meat, chicken, and turkey are usually a great source of protein. They are low-fat meat packed with amino acids and support muscle growth and recovery. Eggs Eggs are rich in protein and packed with nine essential amino acids. A single egg contains over 6g of protein. In addition, eggs also contain vitamins D and B2. Dairy products Dairy products such as milk, yogurt, and cheese are rich in protein. They require minimal preparation and contain up to 20g of protein that can fuel your muscle development. In addition, dairy products are rich in calcium which is essential for bone and muscle development. Fish

Fish like tuna and salmon are rich in omega-3 fatty acids and are high in protein. The nutrients from fish are an essential part of a healthy and balanced diet for muscle building. Whole grains Whole grains like brown rice and bread are great sources of fiber and carbohydrates that are essential for maintaining a top energy level for exercise. From carbohydrates, your body will get hormones (such as insulin) and some amino acids that influence muscle growth. Beans and lentils Beans and lentils are an example of plant protein. They are extremely high in protein and can serve as meat substitutes in many dishes. Other sources of vegan protein include Tofu, nuts, and seeds. Whey protein Whey proteins are a quick, effective, and convenient source of protein. Whey powder can be added to shakes, smoothies, and oats. Some ready-to-eat products like yogurts and bars also contain whey products. Water Exercise and healthy diets can help build muscle, particularly having a rather high protein diet. However, many people, including some health experts, often underestimate the role of water in muscle building – and this diet list would have been uncompleted if this list didn't include water. Water is extremely important to muscle development, so make sure you watch your intake. Drink water before, during, and after workout sessions to help transport the nutrients you eat around your muscles. Protein and Carbs Protein is the foundation of muscle building, and this essential nutrient is important to the body's normal functions. Protein helps maintain fluid balance, synthesize enzymes and hormones, and regulate functions, including blood clotting, scar formation, and building antibodies against infection. Protein is also a building block for our bones, muscles, cartilage, hair, blood, and skin. While there are many misconceptions surrounding what you should or should not take, nutritionists recommend a balanced protein accrual with the rest of their nutrition from fruits, vegetables, whole grains, and complex carbohydrates. Carbohydrates are the body's fuel source, serving as the basic component that helps you gain energy and prevent muscle weakness and degradation. Lack of

sufficient carbohydrates in your diet can deplete your glycogen stores, causing your body to break down protein as fuel. Insufficient carb consumption may also cause less efficient training due to lower energy levels and fewer muscle-building gains. Overconsuming the wrong carbohydrate would also produce an undesired result – weight gain. There are two types of carbohydrates: the simple carb and the complex carb. Simple carbs are digested easily and serve as a quick energy source; however, they often lack fiber and other essential micronutrients. For this reason, keeping consumption at a minimum is best. In contrast, complex carbs take longer to break down due to the presence of fiber, starch, and other nutrients. Complex carbs are not always readily available for immediate energy like simple carbs, but they are a great source of steady and sustainable energy. They provide consistent glucose release, and the fiber helps keeps you satiated and energized throughout the day. Due to complex carb slow-release properties and sustainability, it is important to make it the largest component of your energy intake if you want to build your muscles. Healthy, simple carbs like fruits and leafy greens could also greatly benefit your training and health. Prioritize the following healthy carbs in your diet to help maximize your training sessions and achieve the desired result. Bananas Bananas are made up of a complex structure of water, fat, protein, fiber, starch, and simple sugar. They are simple carbs and easily digested. Technically, bananas are classified as resistant starch, like dietary fiber, and have many digestive health benefits. Bananas are rich in potassium and other vitamins and other essential micro=minerals that are important for your muscle development and recovery. These qualities make bananas one of the best simple carbs to add to your diet. A medium-sized banana is loaded with about 3 grams of fiber, 27 grams of carbs, and 14 grams of naturally occurring sugar. One of the most effective ways of maximizing the potential of bananas is to eat them an hour or so before your workout. Because it's a simple carb and easily digestible, it will give you a boost of energy. After a high-intensity workout, you can also add bananas to your whey protein shake to help replenish your glycogen stores. Brown rice Brown rice is a complex carbohydrate rich in fiber and other nutrients that support low insulin release for sustainable and longer-lasting energy.

Although white rice and brown rice share a similar 45 grams-per-cup carb count, they are vastly different in the nutrients they offer. White rice is a simple carb that has been heavily processed and stripped of most of its nutrients – which may trigger blood sugar. Brown rice is a great complex carb for anyone engaging in strength training. One of the most effective ways to maximize the nutrients in brown rice is to keep it simple and have it as lunch next to your choice of high-protein and green vegetables. Why at lunch? Because the body's metabolism works best during the day, making it the best time to consume complex carbs. Moreover, if you work out in the evening, this is an extra benefit. If you don't want to go simple, you could also get creative by making a stir-fry. If you’re a vegan, try adding some tofu. Legumes Legumes like beans, lentils, and peas are rich in carbs and protein, the two essential macros for muscle-building nutrients. A cup of beans contains about 12-15 grams of protein. Legumes are complex carbs rich in essential nutrients like fiber, magnesium, phosphorus, and iron. One of the most effective ways to maximize the nutrients from legumes is to consume them during lunch. There are several ways to incorporate legumes into your diet. You can add cooked chickpeas to your salad, make lentil soup, or have split peas as your veggie side. It is essential to look for the most suitable ways to include legumes in your diet because you don't want to miss out on these high-carb and high-protein nutrients that support optimal muscle growth. Oats Oats are a whole-grain excellent source of essential minerals, vitamins, antioxidants, and soluble fiber. One hundred grams of raw oats may contain up to 16 grams of protein. This complex carb can help promote muscle gain due to the abundant presence of protein. Unfortunately, most oats in the market have gone through several processing stages, which reduces their nutritional content. Therefore, to maximize the benefit of consuming oats, avoid processed or instant pack oatmeal and go for raw-grain oats. Wholegrain oatmeal with dairy-free milk or water and natural sweeteners will keep you full, satisfied, and energized throughout the day. You can spice up your dish with cinnamon, honey, bananas, strawberries, coconut shavings, etc. However, If oatmeal is not your thing, you can try baked oat bars paired with healthy ingredients.

Quinoa Quinoa is a plant-based complex carb that is considered a complete protein. It is rich in all the essential amino acids needed for building a healthy muscle. Quinoa is also rich in micronutrients like magnesium, manganese, iron, and fiber. Add quinoa to your salad during lunch or dinner, or eat cooked quinoa as a replacement for rice. Be creative and make a sweet, healthy quinoa porridge for breakfast. Sweet potatoes Potatoes have complex carbs with a high glycemic index (GI) which means they are easily digested, thus increasing the body's blood sugar level. They also contain naturally-occurring sugars, dietary fiber, and vitamin B6, improving mood and increasing energy levels for intensive exercise. Sweet potatoes are good food for pre-or post-workout and provide sustainable energy. In addition, they also refuel glycogen stores. You can add sweet potatoes to your breakfast by making a healthy breakfast hash and replacing regular potatoes with sweet potatoes. You can also get creative by baking it as a side for lunch – or make a quick, crunchy, and nutritious snack by frying them in the air fryer with some extra-virgin olive oil. Whole-grain pasta A high-carb diet is essential for anyone trying to grow some muscle; however, many people mistake indulging in unhealthy carb consumption due to ignorance. Instead of indulging in unhealthy carb consumption, use a better alternative like the whole-grain pasta dishes. Whole grain pasta is a complex carb, rich in fiber and micronutrients to help promote fullness. You can also tweak your healthy whole grain pasta to reduce your appetite and cravings, leading to better and healthier choices. Although pasta is everyone's favorite, it is still very high in carbs; be careful about how you consume them! It is advisable to eat whole-grain pasta dishes only when you plan to participate in high-intensity resistance training. Adding this type of food to your diet is a great way to provide your body with sustainable energy and optimal nutrients for muscle building and recovery. Before making any changes to your diet, you must know the facts and the role of each class of food, especially protein and carbs, in muscle building. The codependent relationship between proteins and carbohydrates will help you understand how these food classes are vital building blocks that work in the body and lead to stronger muscle. With this information, you can clearly

define your health goals and get yourself on the road to a long-lasting ripped body.

Meal Ideas Eating a healthy and nutritious diet is essential, especially for those 60 and older. As you age, your body needs a lot of healthy food and care; having a meal idea with the right recipe can help ease the stress of what to prepare for the day. If you are looking for ideas that will support your muscle-building plan, here are quick and easy suggestions to support your muscle-building goal and ensure you get something tasty during the day. Before implementing any of these, check with your nutritionist or medical practitioner for any specific recommendations or restrictions. Spicy Chicken with Couscous Spicy chicken with couscous is a super tasty macro-balanced meal burst with flavor to liven up your meal routine from traditional, plain chicken and rice. Ingredients Coriander 50 ml olive oil 10.5 oz couscous 1/2 tsp turmeric 4 chicken breasts 1 tbsp curry paste Pomegranate seeds 1 tbsp mango chutney 1 serving salt (to taste) 12 oz. vegetable stock Method Add curry paste, turmeric, salt chutney, and olive oil to a bowl and mix it well to a marinade the chicken Cut the chicken breast in half, add it to the marinade and stir well so that the marinade can cover every part of the chicken Leave the chicken in the fridge overnight Heat a grill pan over medium heat Place your chicken pieces over the grilled pan Grill the chicken pieces for 5-6 minutes until their color changes to golden brown and they are slightly charred

Carefully place the couscous in a bowl and pour in the boiling vegetable stock Cover the bowl with a lid and leave the couscous to soak for around 5 minutes Check for the fluff texture of the couscous with a fork and add pomegranate seeds for color and flavor Serve the couscous with two marinated chicken pieces and a sprinkle of coriander Nutritional Facts Amount per serving Calories: 284 Total Fat: 3.7g Total Carbohydrates: 22.2g Protein: 50g Chicken Meal recipe Harissa Chicken & Tabbouleh If you're looking to upgrade your chicken meal recipes or looking for a new lunch, then Harissa chicken and tabbouleh is perfect for you. This recipe is packed with protein, carbohydrates, and essential vitamins and minerals. Spice up your chicken dishes with this quick harissa chicken and tabbouleh. Ingredients 4 x tomatoes 1/2 a lemon 1/2 a cucumber ¾ oz. mint leaves 1.5 oz. harissa paste 3 chicken breasts 6-8 spring onions 1 pinch of sea salt 6 tbsp Greek yogurt 1 tsp extra virgin olive oil 1.5 oz. parsley (stems and leaves) 1 clove of garlic 1 pinch of sea salt 1 handful of pomegranate seeds (optional)

6.5 oz bulgur wheat or couscous (dry weight) Method For the chicken: Preheat the oven to 375° and mix the harissa paste, olive oil, and a pinch of salt in a bowl Marinade harissa mixture over the chicken breasts While waiting, make the tabbouleh: Cook bulgur wheat or couscous following the directions on the back of the pack Once cooked, drain and pour into a mixing bowl and separate the grains with a fork Chop the mint leaves, parsley, spring onions, and cucumber For the dressing: Mix the lemon juice and zest, Greek yogurt, minced garlic, and sea salt in a bowl When all components are ready, allow to cool, refrigerate and store for up to three days One-Tray Cashew Chicken Meal plans are easier when you just need baking trays to make them. This delicious one-tray cashew chicken meal is awesome and qualifies for a tasty lunch! Ingredients 2 cloves garlic 1.5 oz. cashew nuts 2 tbsp. soy sauce 2 red chilies (diced) 3 tbsp. Cashew Butter Handful fresh coriander 1 tsp. Chinese five-spice 4 chicken breasts (diced) 10.5 oz. basmati rice (cooked) 2 tbsp. Maple or Agave Syrup 1 head of broccoli (cut into florets) Method Preheat the oven to 395°

Whisk together cashew butter, soy sauce, maple syrup, garlic, and five-spice in a large bowl Add the broccoli florets and diced chicken to the bowl and coat well Pour the mixture into a baking pan and bake for 20 minutes While baking the mixture, toast your cashew nuts Heat the frying pan, add the cashews, and wait until it turns brown and pops a little. Stir with a wooden spoon to allow the brown on the other side Served with cooked basmati rice once the cashew chicken and broccoli are baked Sprinkle a little chopped coriander over it and refrigerate Nutritional Facts Amount per serving Calories: 527 Total Fat: 11g Total Carbohydrates: 68g Protein: 36g Loaf Tin Lasagna Lasagna is one of the oldest types of pasta. This loaf tin lasagna is the ultimate rich-protein meal for your strength training exercise. Suppose you are craving lasagna and don't want the white noodles layered with fatty ground meat and gobs of cheese; try loaf tin lasagna instead! Ingredients 1 courgette (summer squash) 3 egg whites 1 tsp. coconut Oil 10.5 oz lasagna pasta sheets 12.5 oz. minced turkey 14 oz. cottage cheese 1 tbsp. dried oregano 3.5 oz. low-fat cheese (grated) 1 tsp. sea salt and black pepper 2 cloves garlic, finely chopped 1 coarsely chopped white onion 20 oz. chopped tomatoes or tomato passata (pureed or strained tomatoes)

Method Start with the turkey ragu by adding a tablespoon of coconut oil to a pan on medium heat Add the onions and garlic, and sauté for a few minutes Pour the turkey mince into the oil and allow stir occasionally to turn brown Add the oregano, ½ tsp. salt and pepper and the tomatoes and reduce the heat whisk cottage cheese and egg whites together in a bowl and add some salt and pepper Preheat the oven to 395° Prepare your courgette and lasagna sheets Slice the courgette with a vegetable peeler and wash the lasagna sheets with cold water Start with a layer of courgette sheets for easy removal once cooked. Then alternate between the cheese sauce, ragu, courgette, and lasagna sheets. Finish with a layer of lasagna, add some cheese sauce, and sprinkle with low-fat cheese Put the foil on it and bake for 35 minutes Once cooked, serve with your favorite salad or vegetables; you can refrigerate it for up to three days Nutritional Facts Amount per serving Calories: 556 Total Fat: 13g Total Carbohydrates: 66.7g Protein: 46.3g Harissa Chicken and Moroccan Couscous Harissa chicken is a spicy and succulent meal that contains a high amount of protein and other essential nutrients. It is a perfect pairing for the Moroccan Couscous and some fresh vegetables. Couscous is a good source of plantbased protein, and Harissa chicken contains more protein, vitamins, and minerals that your body needs. Moreover, whole-grain couscous is a good source of fiber, and fiber is good for good health and strong muscle. This recipe provides an ideal fuel for training and recovery to help you get back on

track. Ingredients ½ lemon 2 oz. raisins 1 tsp. cumin 1.5 oz. pine nuts 12 oz. couscous 1 tsp. chili flakes 1 chopped onion 2 tbsp. coconut oil 4 cups of water 2 tbsp. harissa paste 1 vegetable stock cube 3 crushed garlic cloves 1 tsp. smoked paprika 1 tbsp. extra virgin olive oil 1 bunch of fresh parsley (chopped) 1 pound of boneless, skinless chicken thighs Method Mix olive oil, harissa paste, salt, pepper, and lemon juice in a bowl to make a paste, and pour your chicken into the bowl Massage the paste into the chicken and set aside to marinade Add a tablespoon of coconut oil to a non-stick pan, add the chopped onion, smoked paprika, and garlic cumin, and cook for 5 minutes until soft Stir spices into onion and garlic, then stir in the dry couscous. Mix the veg stock and boiling water and add to the pan Mix everything and leave the couscous to soak up the veg stock Heat a tablespoon of coconut oil in a pan on high heat. Add the harissa chicken thighs and cook for 4-5 minutes. Transfer the soaked Couscous into a large bowl and add the raisins, pine nuts, parsley, juice of ½ a lemon, salt, pepper, and chili flakes. Add a bed of Couscous and top with the sliced harissa chicken Add whatever extra veggies you prefer (crisp red pepper, cherry tomatoes, and arugula) Nutritional Facts

Amount per serving Calories: 579 Total Fat: 21g Total Carbohydrates: 30g Protein: 29g Buffalo Chicken Pasta Salad Buffalo chicken pasta is an easy chicken dinner packed with cream cheese, buffalo sauce, and cheese. This tasty alternative will change your chicken meal prep game forever. If you want to spice up your meal, this salad is the perfect macro-friendly, easy-to-make recipe. Just like buffalo chicken dip, the buffalo sauce makes everything perfect. Ingredients for the pasta: 2 stalks celery 1 yellow pepper 5.5 oz. cooked pasta 3 cooked chicken breasts A handful of cherry tomatoes A large handful of mixed salad leaves 2 tbsp. reduced-fat ranch dressing For the buffalo sauce: 6 oz. Peri-Peri sauce ½ tsp. garlic powder 4 tbsp. reduced-fat butter or margarine Pinch salt Method Add the Peri-Peri sauce and garlic powder to the saucepan over medium heat and cook for 2 minutes Add salt and butter and cook for a few minutes and stir occasionally Shred the chicken and chop celery, tomatoes, and pepper into bitesize pieces and pour into the large mixing bowl with the cooked pasta Pour over buffalo sauce and toss it through the pasta salad Dazzle a little ranch dressing over each, and serve with a handful of mixed salad leaves It can be refrigerated for up to three days Nutritional Facts Amount per serving

Calories: 485 Total Fat: 20g Total Carbohydrates: 30g Protein: 49g Chicken, Sweet Potato & Green Beans Sweet potatoes and green beans are rich in fiber and potassium that are good for bone and muscle development. Just one sweet potato can give you up to 400% of the vitamin A you need each day, supporting good sight, a strong immune system, and general health. Sweet potatoes contain more pantothenic acid and Vitamin B6, while green beans contain more folate. The chicken provides the needed protein and other essential nutrients to build and repair muscles, while the fiber in green beans helps keep your digestive system healthy and running smoothly. Get ahead in the game with this chicken meal prep recipe and keep things interesting by adding different spices to the chicken breast. Ingredients 1/2 tsp. sea salt 1/2 tsp. paprika 12 oz. of sweet potato 2 tbsp. coconut Oil 1 bag of fresh spinach 1/2 tsp. black pepper Four 4 oz. chicken breasts 350g trimmed green beans Spices (lemon and herb, Italian herb, paprika, barbecue, and chili seasoning) Method Preheat the oven to 350° Using a baking tray, cut the sweet potatoes into wedges, season with pepper, salt, and paprika, and then bake for 25 minutes Boil a kettle of water and put the trimmed green beans in a bowl. Add a pinch of salt and pour the boiling water over the green beans. Allow blanching for 2 minutes. Don't fully cook the green beans to retain their nutrients. Add a tablespoon of oil to a non-stick frying pan and put the pan on medium heat

Add the chicken breast and fry until the color changes to golden brown on both sides, and flavor each breast with spices of choice Once the chicken is well cooked, put it on a board to cool, and drain the green beans. Once all ingredients have cooled, add two handfuls of spinach, a scoop of wedges, green beans, and a chicken breast to serve. Store in a container and put in the fridge. Nutritional Facts Amount per serving Calories: 400 Total Fat: 8g Total Carbohydrates: 37g Protein: 47g Spicy Sweet Potato Chorizo Hash The sweet potatoes hash recipe is an excellent muscle-building breakfast choice. Sweet potatoes are sweet, starchy root vegetables and come in different sizes and colors. Sweet potato has become a staple of fitness enthusiasts because of its high fiber, starchy carb, and vitamin A content. This diet is rich in vitamins, minerals, antioxidants, and fiber and provides several health benefits, including fat loss and bone and muscle development. Chorizo is a rich source of vitamin B12, selenium, and thiamine, which are necessary for fatty acid and amino acid metabolism – and help produce thyroid hormones essential for carbohydrate metabolism. Are you looking to go beyond the traditional eating style, or are you looking for a twist to cooking your sweet potatoes? You should try this flavorsome and lean sweet potato hash for your next breakfast; try it with chicken breast and a pile of greens. This unique recipe gives the sweet potato a new lease of life. In addition, chorizo, eggs, and chickpeas provide essential protein content. This diet is a vital component to complement your time in the gym and the perfect fuel to power your day. Ingredients ½ tsp. sea salt 1 tbsp. coconut Oil ½ tsp. black pepper ½ chopped red onion 1 pound of sweet potatoes

4 medium free-range eggs 8 oz can of drained chickpeas A small handful of pickled and sliced jalapeños 5-6 oz. chopped chorizo or pancetta Method Peel and chop the sweet potatoes into smaller cubes Put into a pan and cover with water to boil Once boiled, drain and allow the steam to run off for 2-3 minutes While waiting for the boiled potatoes to steam, add the coconut oil to a pan on medium to high heat Pour the chopped onions and chorizo/pancetta into the pan, and fry for 3-4 minutes, stirring occasionally Turn the heat to medium and add the sweet potatoes, chickpeas, jalapenos, sea salt, and black pepper Reduce the heat and fry until the bottom becomes crisp Once crispy, make four small wells in the hash and break in the eggs. Cover the pan with a lid and cook the eggs – but make sure the yolk is still runny Top with a few extra jalapeños and serve! Nutritional Facts Amount per serving Calories: 437 Total Fat: 23g Total Carbohydrates: 38g Protein: 24g As with all relationships, it is essential to understand that the result only happens when both sides work together. Muscle building is only achievable through strength exercise and healthy diets or protein, carbs, fat, and other essential nutrients. These recipes will promote sustainable muscle growth in seniors regardless of body type. However, you must consult your nutritionist or doctor for complaints or further inquiries on maximizing the nutrients and achieving the desired goal. So now, you have the keys to muscle building. Keep these easy recipes in mind to help support you on your journey.

Chapter 2: Upper Body Training for Seniors The upper body muscles include the muscles of the hands, forearms, upper arms, and shoulders and the muscles connecting your limbs to your chest, torso, and spinal column. These muscles are important because they control your ability to perform daily activities, including reaching, pulling, pushing, and lifting. The benefits of muscles for seniors are a pleasing, healthy appearance and strong posture. In addition, engaging in strength training exercises to build the upper body muscles will enhance sports-related activities, help you perform at an optimal levels, and minimize muscle loss associated with aging. As mentioned before, you naturally tend to lose muscle as you age, becoming more prone to injuries, disease, and a diminished quality of life. However, having a strong upper body improves your flexibility, strength, mobility, and range of motion and reduces the effect of sarcopenia. These exercises might be intense, so we encourage you to take them at your own pace, particularly if you have medical conditions. In addition, seek the advice of a personal trainer or physical therapist for any specific questions related to your health or strength training routine. Free-Weight Upper Body Exercises Wall Push-Ups

Wall pushups are simple upper body strength training exercises that improve your upper body, especially the arms and chest.

Difficulty level: Simple Instructions: Stand 2 feet away from the wall (you can move closer to the wall if you feel it will make the exercise easier) Place your hands on the wall at shoulder level and shoulder-width apart Maintain a straight balance, and bend your elbows diagonally to your sides to lower your chest to the wall Lift your heels come off the ground, and slowly press through your hands to straighten your elbows and return to start Wall Angels

Wall angels are simple against-the-wall upper body strength training exercises that improve your posture and back pain by opening your chest and working your shoulders. Difficulty level: Simple Instructions: Make sure your back is flat against a wall and your feet are about 3 inches from the wall

Make sure the back of your head is touching the wall, and your arms are straight down by your sides Tuck your chin to your chest, turn your palms out and slowly raise your arms while looking at the floor or wall Raise your arms very high (make sure your elbows are not bending, and you are not feeling any discomfort) Pause, and lower your arms to return to start Side Planks

Side plank variations are simple upper body strength training exercises to improve your side-to-side core stability and strengthen your shoulder. Many senior citizens often complain about joint problems; this training exercise will help relieve and strengthen the joints. Difficulty level: Simple Instructions: Lay on your side, placing your hand under your shoulder Stack either the sides of your feet or the sides of your knees on the floor, squeeze your core muscle, and lift your hips from the ground so that your body forms a straight line from your head to your feet. Hold on for as long as you can while maintaining excellent body posture Drop your hips to return to start, and repeat this process on the opposite side

Rotational jacks

A twist on a jumping jack is a simple upper body strength training exercise that helps get your muscles warm and heart rate speeding. Rotational jacks are a good way to kick off a workout. Difficulty level: Simple Directions: Start from the wide stance with soft knees and extend your arms straight from your side to parallel to the ground Keep your arms, head, and neck straight Hinge forward at the hips and rotate your torso so that your right hand touches the ground Return to the start and jump your feet together and immediately jump your feet back out Hinge forward again and rotate to the left, touching your hand to the ground Return to the start, jump your feet together, and twist to the right

Ensure to complete at least 12 reps for three sets Plank reach-under

Plank reach-under is a basic exercise that benefits the upper core body, but they are not easy. Difficulty level: Semi-difficult Directions: Position yourself on the high plank and ensure your lower back is not sagging Maintain a neutral spine Lift your right hand from the floor and place it on your left thigh, tapping it with your fingers before returning to the plank Tap your right thigh with your left hand, and return to a plank Complete at least three sets of 20 total taps each side Pushups

Pushups are simple universal strength training exercises requiring plenty of upper body strength and lower-body stabilization. Pushups are easily adjustable and can be as simple as dropping off your knees or performing off an elevated surface like a bench. Level of difficulty: Simple Directions: Start with the plank position Tuck in your pelvis, and ensure your neck is neutral Place your palms directly under your shoulders and rotate your shoulder back and down Brace your core and keep your back flat Lower your body by bending your elbows while keeping them tucked in Drop your body until your chest grazes the floor Then extend your body and push your body up to the starting point Repeat this process as many as possible for three sets. Weighted Upper Body Exercises Bicep Curls

Bicep curls are a basic strength training exercise for seniors. Bicep curls focus on your biceps and help relieve stress and tension in your arms, shoulders, and back. Focus on power and not speed. Bicep curls will help you build upper body muscle. Difficulty Level: Simple Instructions Stand upright, holding a dumbbell in both hands Bend your waist forward slightly so that the dumbbells are close to resting on your thighs or knees Push both dumbbells upwards towards your shoulders and keep your elbows close to your sides Keep the weights below shoulder level Slowly return the weights to your thighs by bending them at the elbows Bent-Over Row

Bent over row is a simple strength training exercise for the upper part of your back. This exercise, when engaged with dumbbells, also increases the biceps strength. Difficulty level: Simple Instructions Stand straight with a dumbbell in both hands Bend your waist forward slightly and ensure that your torso is parallel with the ground Both arms should be perpendicular to the ground while holding the dumbbells Hold one of the dumbbells at the shoulder level and the other at the waist level (overhand and underhand grip) for easy alternating Bring your hands upward until they align with your torso and shoulders Dumbbell Front Raise

Dumbbell front raise is a semi-difficult strength training exercise for developing the front shoulder muscles and triceps. Consistent dumbbell front raise workout will improve your posture and increase body strength. Difficulty level: Semi difficult Instructions Stand upright and hold the dumbbell in front of you with both hands Your arms should be by your sides, and your palms should be facing frontward Straighten your arms, lift them to chest level, and drop them to start again Repeat this movement as much as you can until you feel the burn in your chest and arms Dumbbell Kickback

Dumbbell Kickbacks are a great strength training exercise for people with tendinitis in their shoulders. This exercise will help you develop a rock-solid back and strengthen the shoulder muscles to prevent injury. Difficulty level: Simple Instructions Hold one of the dumbbells in the crook of your arm with an overhand grip Stick your elbow out and bring it straight behind you Slightly bend your knees to allow proper balance during this exercise Hold the weight simultaneously from your body and return to the starting position Dumbbell Crunch

This simple strength training exercise strengthens your abs and lower back to help you get in shape and build upper body muscles. Difficulty level: Simple Instructions Position yourself on the floor with your back and head flat on the floor Hold dumbbells with both hands, and extend your arms upward at shoulder eye level Take a deep breath, and then crunch your upper abs and lower back without bending your elbows Focus on power and not speed, making sure the movement is slow, then gradually increase the speed while keeping your abs tight Strengthening your upper body targets and triggers muscle growth in your back, biceps, triceps, chest, forearms, and shoulders. A toned and strong arm will also enhance engagement in other exercises that rely heavily on your legs. Working the upper body also strengthens abs and core muscles and accelerates the calorie-burning process to improve posture. Free-Weight Lower Body Exercises Squats to a Chair

Squats to a chair is a functional exercise that strengthens the entire lower body to help you pick things off the ground, climb stairs, and get out of bed or chair without a struggle. Difficulty level: Simple Instructions: Assume a position in front of a chair with your feet hip-width apart Push your hips back, keep your chest upright, and bend your knees to lower your body toward the chair In the end, your upper body should slightly lean forward Pause, push through your feet and squeeze your buttocks to return to start Keep your weight distributed over your heels and mid-feet Try to wiggle your toes throughout the entire movement to prevent unwanted pressure on your knee joints Lying Hip Bridges

Most people 60 years and older spend a larger percentage of their day sitting, thereby making the hips tight and causing sitting or standing complications. Lying hip bridges is a simple strength training exercise that works for the body's largest muscle group and opens up the hips. Difficulty level: Simple Instructions Rest back with your knees bent and feet flat on the floor Flatten your lower back on the floor, and squeeze your buttocks while pushing your hips into the air Push through your entire foot as if you're trying to push your toes out the end of your shoes Pause, and slowly lower your hips to the starting position. Step-ups

Step-ups are simple strength training exercises for the lower body. This exercise also helps you work on balance and stability. Difficulty level: Simple Instructions: Stand in front of a knee-height bench or step with your feet together. Step into the bench with your right foot to push through your heel and drive the left knee up. Lowe the left leg and step backward off the bench Complete 15 reps of 3 sets with both legs. Standing side hops

Standing side hops is a simple side-to-side movement that is great for your hip and ankle mobility. Difficulty level: Simple Directions: Stand with your feet together with your arm bent at a 90-degree angle at your sides While keeping your feet together, jump to the right and land on the balls of your feet Immediately you reach the ground and jump back to the left. Repeat 20 reps for 3 sets. Flutter kicks

Flutter kicks are semi-difficult strength training exercises that target your core and hips. Three sets of flutter kicks exercises will have you feeling it the next day. Difficulty level: Semi difficult Instructions: Lie on your back with your legs stretched into the air, so your body forms a 90-degree angle Lower your right leg as much as possible and maintain contact between your lower back and the ground Return the right leg to the starting position and lower the left leg in a similar way Complete 20 total reps – each side - for three sets Weighted Exercise for Lower Body Dumbbell Squat

Dumbbell squats are simple strength training exercises to develop lower body muscles. Dumbbell squats also activate the stabilizing muscles around your knees and ankles. In addition, this exercise is perfect for beginners, and you can make this exercise easier by lowering into a chair with each rep. Difficulty level: Simple Instructions: Hold a heavy dumbbell at chest height Stand with your feet a bit wider than your hips Make sure your toes are facing forward Keep your chest tall and core tight, and bend your hips and knees to sink into a squat until your upper legs are parallel to the floor. (If you want to challenge yourself, you can add a three-second pause at the bottom of the motion!) Dumbbell Deadlift

The dumbbell deadlift is a simple, effective weight lifting movement that involves dumbbell weights, improving your whole-body muscles and providing a greater range of motion. Dumbbell deadlifts primarily target the quadriceps, lower back, gluteus maximus, and hamstrings. This strength training exercise is perfect for people looking to work out the whole body in one training session, making you fitter and stronger. Difficulty Level: Simple Instructions: Hold a pair of dumbbells in each hand with an overhand grip and ensure your palms face your body Push your hip backward and slightly bend your knees, and lower the dumbbells toward the middle of your shins Make sure your chest is up and open, and keep your shoulders and spine straight and long To stand up, push your feet to the floor and squeeze your glutes Keep your back flat and your knees pointing forward at all times When you start these training exercise programs, you may experience a little muscle soreness. This feeling is normal; however, the ache should subside within two days. The exercise program will continue to get better and easier

with each ensuing session. Stay in control; don't rush or throw your body out of its natural alignment. If you experience any discomfort, stop exercising or move to free-weight exercise. Don't forget to eat a healthy diet and drink enough water or electrolyte sports drinks! Check with your physical therapist or medical practitioner (especially if you have a medical condition like diabetes or high blood pressure) to ensure these exercises are compatible with your health. Your physical therapist may also suggest modifications to suit your unique situation. In addition, it's essential to find a space where you can comfortably complete the exercise. A place where you can fully extend your arms and move around without hitting objects. Lastly, work within your limit. Don't overexert yourself, especially at the initial stages. Gradually ease into the workout routine, giving your body time to recover between weight training sessions. Once you've established a routine, you can gradually extend the time and intensity of your workout to continue to build muscle strength and endurance.

Chapter 3: Rest Days and Self-Care Rest is just as important as exercise and a good diet. It is a common misconception that muscle-building results from only training. Contrary to popular belief, your muscle grows during rest as well. This process should encourage you to take your rest seriously! Exercising daily without days off may also cause muscles, joints, and other important body structures to take a long time before repairing themselves. You may become mentally and physically exhausted, making you susceptible to making mistakes and injuries while training. Continually pushing on with strength training exercises without a break will eventually lead to injury or cause you to hit a plateau. However, that's not to say training on most days is bad for your muscle development. It's about the muscles that you work when training. You can alternate between upper-body days and lower body days to ensure that your workouts are well-rounded and that you are working on one area of your body at a time while the other part is resting. In addition, it's great to take some time off to recuperate when you've sustained a physical injury. Overworking your body while still trying to recover from injury could do more damage than taking a break from training. When you are in tune with your body or refuse to take days off to rest, you tend to lose more progress and be forced to take time off to recover from the injury if it worsens. Rest days are essential for muscle development and more important for your wellbeing if you're over 60. Rest days don't have to be non-workout days; it could mean you exercise separate muscles every day of the week. Workout Splits A comprehensive system of workout splits is equally important to muscle development. One of the best body parts splits to accomplish your musclebuilding goal is the push/pull/legs split routine. When properly executed, the push/pull/legs split is one of the simple, enduring, and extremely effective workout routines. This practice is a simple strength training method where you split your body into three parts to train on each part on separate days. The "push" workout means you will train the upper body pushing muscles, including the chest, shoulders, and triceps. The "pull" workout means you will train the upper body pulling muscles, including the back and biceps. The "leg" workout means you will train the lower body muscles, including the quads, hamstrings, calves, and abdominals.

Here's a well-structured split workout plan that will give you an exceptional result. NOTE: The numbers like 3 x 5 – 7 mean: three sets of five times each, and do those three sets seven times. Workout 1 – Push Wall Push-Ups 3 X 5 - 7 Wall Angels 3 X 6 - 8 Side Planks 3 X 8 – 10 Rotational Jacks 2 X 8 -12 Plank Reach-under 2 X 8 - 10 Workout 2 – Pull Bicep Curls 3 X 5 - 7 Bent-Over Row 3 X 6 - 8 Dumbbell Front Raise 3 X 8 - 10 Dumbbell Kickback 2 X 10 - 12 Dumbbell Crunch 2 X 8 - 10 Workout 3 – Legs/Abs Squats to Chair: 3 X 6 - 8 Step-ups 2 X 8 - 10 Flutter Kicks 2 X 10 - 12 Dumbbell Squats 2 X 10 -12 Dumbbell Deadlifts 4 X 8 - 10 Example of weekly workout structure: Monday: Upper body Tuesday: Lower body Wednesday: Rest Thursday: Upper body Friday: Lower body Saturday/Sunday: Rest Sore muscles are one of the unpleasant side effects of strength training exercises. The soreness from exercise may range from barely noticeable to extremely painful, depending on the type and intensity of the workout. It may last between 12 to 24 hours and peak between 24 to 72 hours. If you are a beginner and yesterday's training exercise makes your muscles scream today, these self-care tips will help alleviate the discomfort.

Keep moving: You mustn't stay in an isolated place or stay idle due to the soreness. Keep moving while your muscles recover; engaging yourself will make you feel better. However, make sure whatever you do is light and gentle. Apply heat: If the soreness is still unbearable after 48 hours, apply a warm (not hot) towel or heating pad. The heat from the towel or pad will stimulate blood flow to your muscles to ease tightness. Make sure you are careful with this to avoid further complications. Get a massage: Massage is a great mood lifter that will relieve your muscle tension, increase blood flow, and increase the range of motion in your joints. Drink water: Water controls the body temperature, transports nutrients, loosens the joints, and creates energy. Without hydration, you may experience muscle cramps, fatigue, dizziness, or more serious symptoms. Get adequate rest: Rest is just as important as exercise and a good diet. Quality rest will restore and repair muscle tissue or pain and keep you mentally and physically alert to perform at your best.

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