How to Speed Up Muscle Recovery Over 50 (Recover Like a 20 yr old)

[@Fitand50Formula]

If you would like help losing excess body fat and building muscle, check out my website fitand50.ca/ for information on my personal training services. To purchase the tee shirt and shorts I’m wearing in this video or any Fit and 50 workout wear, click here, fit-and-50.creator-spring.com Check your testosterone levels from home. Just click this link trylgc.com/laurence and receive 30% off with code: LAURENCE30 I receive commissions on referrals to LetsGetChecked. I only recommend services I know and trust. My Affiliate link to Lebert for their Equalizer bars and more; lebertfitness.com/?ref=FitAnd50 and use the discount code FITAND50 you will receive 20% off your purchase Bells of Steel is a home gym equipment supplier, they have everything from the basics to commercial gym quality products www.bellsofsteel.us/#a_aid=FITAND50 www.ncbi.nlm.nih.gov/pmc/articles/PMC4299735/ www.ncbi.nlm.nih.gov/pmc/articles/PMC5623674/ www.ncbi.nlm.nih.gov/pmc/articles/PMC6341249/ www.ncbi.nlm.nih.gov/pmc/articles/PMC2697134/ journals.lww.com/acsm-healthfitness/fulltext/2013/07000/exercise_and_fluid_replacement__brought_to_you_by.3.aspx

[@edi.7]

Oi, desculpe mas qual sua idade? Vc parece jovem

[@DUBLL100]

I’m only 26 but I watch all ur videos ! I don’t drink , don’t smoke but I train and hope in my 50s I look like you! This channel is not just for over 50s it’s also for people like me and my age group who want to be prepared ! Love it

[@Fitand50Formula]

That’s great to hear, the sooner you start the better off you are.

[@densedecisions4568]

Bruh I'm only 22 watching this because I feel like a 50 year old today 😂

[@specks_alot]

@@DUBLL100 im 55 and as you age, your cells really don’t regenerate or at least as fast as they should?. I always heard you only have so many in you until you die. It’s surprising that we recover at all based on that.

[@anthonyc362]

@@specks_alot look into fasting and dry fasting.

[@Kurikost_]

Interesting topic. I am 57 years old, the strenght and endurance is still there, but the recovery takes longer. I also experimented with creatine, but it increased my blood pressure.

[@Fitand50Formula]

I’ve had others mention that as a side effect too.

[@BlaineDP]

Another informative and entertaining video. At 49 years old I hard foam roll before going to bed most nights of the week. I hold certain foam rolling positions (specifically when rolling the groin) to stretch that area 1 1/2 to 2 minutes. I use a hard rubber ball against a wall to hit muscle knots for my back , traps and neck as needed. Doing these stretches, hard foam rolling and self-trigger point work helps greatly with sleeping at night and waking up feeling good. I too do use a thumper on really sore areas as well as a deep penetrating heating pad as needed. And as you stated...water/hydration is very important also. Great work encouraging people of all ages and ability levels to work out. :)

[@Fitand50Formula]

Training is so much fun. Who wouldn’t want to recover faster so they can do it again.

[@gordon3988]

Great advice…at 66 I find when I train heavy a workout every 3 days recovery works best for me…if lighter I can often workout 3x a week. I cycle my training intensity weekly as well..and yes, Creatine helps as does magnesium for me. In my case I prefer largely whole body workouts. Stretching before a workout also key for me. Great advice once again, especially active rest on off days!

[@Fitand50Formula]

Good to hear you’ve found what works for you. I’m train full body work again now with a fourth specialization day. I find some body parts are ready to go faster than others.

[@sipapito]

63 year old here ,I do two times a week with 3 day soreness but working on stretching ,heating,sleeping,hydration,and hot tub .

[@GreyWolfFitness]

I’ve found heat is my best recovery method Laurence so I go on a sun bed once a week a long with using heat pads to ease any lower back issues

[@Fitand50Formula]

Good suggestion, Craig. There were studies I didn’t cover in this video that did a combination of heat and cold.

[@IntegraDIY]

I remember when I first started weight training, I did 4 sets of 12 flat dumbbell press, only 15 pounders, and my chest was sore for 5 days after and I couldn’t even lift my arms 😂 I’m in my 30s but I think my recovery still takes longer than usual, so these are some good tips, thanks 🙏

[@Fitand50Formula]

Give them a try; I’m sure they’ll help.

[@mercenarymike1397]

I really needed this, as in being mid 60's, I still have good strength, but my endurance is crap as compared to when I was younger and recovery time takes a lot longer

[@Fitand50Formula]

Recovery is a challenge for a lot. I hope some of these suggestions help.

[@Coltbreath]

Always a physio knowledge boost Laurence! Thank You

[@Fitand50Formula]

Glad you’re finding the information helpful!

[@katzsteel]

Massage gun helps me a lot too. I do it a couple hours after a workout when I start feeling a bit sore.

[@Fitand50Formula]

I like that it works fast. I start feeling better right away.

[@adegbenroagoro5180]

Thank you very much

[@vyoufinder]

I took 4 months off from weights... Had to take a nap today for like 3 hours!

[@Fitand50Formula]

Naps help! Welcome back to training. 💪

[@AndyL940]

Thumbs up for a happy ending massage 👍 best recovery ever plus a litre of milk 🥛

[@Fitand50Formula]

Hahaha, not sure how much it’ll help recovery, but it will definitely relax you.

[@natedogty]

Happy Ending messages work great, but they're expensive, it's so sweet when they ask - "and how ur co*k feel now?" -

[@dwaynecunningham2164]

THIS WAS PERFECT TIMING!!

[@LITTLEROCK2517]

Yo

[@Fitand50Formula]

I try Dwayne I try

[@jameschesterton]

Looking good brother.

[@dennisdidomenico7607]

I do what Seth Force calls Seth Sets last set drop weight and do twice reps of lasting working set i find it easier than dropping weight by a percentage of last set. Once or twice.

[@schafchenschlau685]

Hi Larry! It's time again for a greeting from your loyal follower from Germany.

[@Fitand50Formula]

Hello again!!!! Thank you for stopping by.

[@NikkiNexo777]

I've found that conditioning on off days helps speed up recovery and ward off DOMS.

[@infiniteg7852]

Should you use the foam roller and massage gun on workout days or off days?? Thanks

[@Fitand50Formula]

You can use them on both workout and non workout days.

[@scotthorton7786]

I live on nothing but beef , chicken, eggs Celtic salt, cayenne pepper and water. ALL the old guy stuff vanished and I workout like a mad man 6 days a week. Weights, long runs and #80+ lb ruck marches. I'm 59.

[@Fitand50Formula]

Nice! You got me beat by one year, 58 here. I eat everything mind you. Lol

[@frontlinemedia4270]

@@scotthorton7786 interesting. I am basically the same here. I have to really torture myself to get sore. Example: ride a 30 min moto on a rough track or bike for 30 plus miles at high intensity. I'm wondering if I can find something that will help me recover even faster? Sometimes I lift 2 days un a row just to experiment. Idk

[@specks_alot]

Are you lifting heavy enough? Maybe not as challenging as you think? But like he said, the better in shape you are especially over your lifetime. The easier it is to recover so you just don’t need any recovery time.

[@jacksonxbaj]

Hello Laurence - I was hoping you'd be kind enough to answer a question for me regarding an alternative method to eating in a weekly caloric surplus. My body fat levels are below 15% at this point & I'd like to start a "bulking" caloric surplus plan in order to put on muscle mass. Where it gets complicated for me is - I personally feel & perform much better when I keep my calories either at maintenance - or even in a modest caloric deficit on most days - especially while I'm busy with work & training several times a week at the gym. I think more clearly - I don't feel bloated - & I have more consistent energy levels when I eat in this manner. Was wondering...as long as I eat the right foods & get enough protein - while eating frequent balanced meals on a daily basis - could I still achieve decent muscle building/"bulking" results by eating all or most of my weekly surplus calories on a single day of the week - while remaining in a modest caloric deficit or maintenance calorie level on the other 6 days? To be clear - I'm referring to a single balanced heavy calorie "feast day" that brings my total overall collective weekly calorie intake into the appropriate surplus range. So - for example - if 2700 total calories a day would put me into the appropriate daily caloric surplus range for bulking - could I just eat 2100 calories a day for 6 days - & then on the 7th day have a balanced 6300 calorie "feast day" - & still get good results for my efforts - or would doing a caloric surplus "bulk" in this "alternate" fashion somehow render the process ineffective? If it could work for its intended purpose - doing a "bulk" in this manner would allow me to feel better for most of the week & plan my activities accordingly around a single "lazy day" of indulgence. Thank you for reading :)

[@Fitand50Formula]

An interesting idea. I can't say for sure, but I don’t see it being as effective as spreading your calories more evenly during the week. It isn’t unusual for people to eat more on their workout days or save some extra calories for the weekend. I do this myself, eating less Monday to Thursday, so I have additional calories available for Friday to Sunday. I always make sure to have enough protein every day as our body doesn’t store amino acids. There is flexibility in the number of calories you eat every day, and you can look at your overall calories, excluding those that come from protein on a weekly basis. I can’t say for sure going as extreme as you’re suggesting will work as well.

[@Ruben901]

0:38 i actually knew a guy who use to drive on tires like that actually

[@Fitand50Formula]

Those tires are just plan scary in our Canadian winters.

[@user-vv7ir1pl4j]

ive started the gym again and its taking a week until im not sore

[@Fitand50Formula]

It will get better 👍

[@RufusCapstick]

I'm 55 and clearly not working out enough, cos I don't get doms 🤔 Very little joint pain since I went carnivore 6 months ago.

[@gm7304]

Very good video. Now get that jump rope and give me 50 loops for the healthy like I just gave you

[@spencergregory8049]

Do you take creatine

[@Fitand50Formula]

I do

[@momentumliberty514]

Love your channel!! I will die before I become a depressed sedentary middle-aged man, salute brother 🫡

[@Fitand50Formula]

The best way to be is active and alive!

[@defining.vitality]

I don't have any of these problems at 49.

[@scottschumacher5844]

@@defining.vitality Just wait a few years 😂

[@defining.vitality]

@@scottschumacher5844 ive been hearing that from trolls since I was 17. Wait till your 19, wait till your 25 wait till your 30 wait till your 40 . You chose your life live with it ,don't wish it on others.

[@johnfisher7757]

Ice baths seem to work for me.

[@Fitand50Formula]

Ice baths work but they have been shown to have a negative effect on muscle growth.

[@oliround]

It takes 5-10 days for a muscle to fully recover and grow stronger #mikementzer ❤️

[@natedogty]

MM ; the goat -he won 80' Olympia.....could of been a little mentally tougher, but he's my mentor

[@oliround]

@@natedogty you're damn right brother ❤️

[@NordKristal1kristal]

❤🎉

[@NordKristal1kristal]

❤❤❤❤🎉🎉🎉

[@acme511]

Great advice but also. Stop coffee, and go carnivore. If you don't belive me research it online. Or best way to know is try it for 90 days. Since carnivore for over 2 years now at age 70 I don't seem to be able to get sore muscles. The week after turning 70 I ran a 20:42 5k, on the second day of a water fast (took a tablespoon of Redman's real salt before the run) also to add insult to injury when talking post race to the other ancients who were deciding where to have lunch I instead ran the 5k in reverse seeing many still on the course, and the others where still chating away in the parking lot 25 minutes later when I returned. "it's fun to have fun but you have to know how"

[@alfenito]

EEEEEEEEcentric is not a word in the English language. It is pronounced eK-Sen-Trik. It's only the lifting community that chronically mispronounces it. But don't trust me, go ahead and look it up, in literally any dictionary.

[@kuzeypitbulloglu]

im 20 after workout i feel fine but next day im cooked idk if im doing something wrong besides my sleep im getting like 3 hours of sleep at best 🥲

[@Fitand50Formula]

Sleep is super important. It could be other things, too, like you are trying to do too much too soon. It can take time to adjust to a new exercise program, and gradually increasing the volume or intensity can allow your body time to adjust.

[@NordKristal1kristal]

❤🎉