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The silent killer that begins at just 30. Muscle loss. Do nothing and it guarantees: → Frailty → Strength loss → A shorter and lower quality life But luckily there is a simple answer. Here is your 5-Step Playbook to stop muscle loss in it's tracks:
Age-related muscle loss, called sarcopenia, is a natural part of aging. After age 30, you begin to lose 3% to 5% every decade. Most men will lose about 30% of their muscle mass during their lifetimes. This is a massive indicator for lower quality life... But the good news...
This does not need to be your story. You can turn it around at ange age by investing in your health. Stop bowing to societies acceptance of the Dad bod and build a body that will serve you for years to come. Plus look 100x better. Here are 5 Steps to fix it for good...
1. Increase Testosterone One contributor to sarcopenia is the natural decline of testosterone as we age. This hormone stimulates protein synthesis and muscle growth. Think of testosterone as the fuel for your muscle-building fire. As the fuel goes so does the fire. But...
Focus on some simple steps to help boost testosterone and maintain/build muscle: 1. Sleep 2. Exercise 3. Eat well 4. Minimize stress 5. Get vitamin D 6. Consider supplements 7. Avoid estrogen-like chemicals 8. Reduce alcohol These worked wonders. Also...
2. Eat High Protein: Diet plays a key role in building muscle. Protein is the king macro here. The body breaks it down into amino acids, and uses it to build muscle. Older men experience anabolic resistance, which lowers their ability to break down and synthesize protein.
So, if you are older, you need to eat more. A daily intake of 0.8 - 1gm of protein per lb of body weight for older adults who do resistance training is ideal. For example, a 150lb man would need about 150g a day. An easy way to start is follow this 2-minute meal plan:
Easy sources of protein: • Milk • Eggs • Beans • Whey • Low-fat yogurt (& greek yoghurt) • Fat-free or low-fat cheese • Lean pork (tenderloin) • Skinless chicken breast • Lean beef (including tenderloin, sirloin, eye of round)
3. Lift Weights Basic, but too many don't do it. Dial in a weights program and train at 3-5x/week. Huge ROI. Men can see noticeable strength gains in weeks and muscle mass not long after. Just be consistent and this can add 7-10 + years to your life. So what should you do?
A typical training program: • 8 to 10 exercises that target all the major muscle groups • Sets of 5-12 reps performed at 0-2 RIR (Reps in reserve) • 3-5x workouts per week (but even one beats nothing) Then overload by adding: - Reps - Weight - Improving form Or do this...
4. Take Creatine A cheat code for increasing muscle mass and speeding up muscle growth. And stop fretting. 30 years of research shows it will help you turn into a muscular beast (full of luscious hair with fully functioning kidneys) Plus it also
Helps: • Boost energy • Reduce fatigue • Increase strength • Craft more muscle • Improves performance • Speeds up muscle growth • Cognitive performance Take 5g/day of creatine monohydrate
5. Vitamin D Vitamin D production decreases with age It supports energy supply by maintaining normal mitochondrial functions. Reduced energy results in a decrease of muscle function, usage, and mass. Getting enough Vitamin D is crucial in combatting sarcopenia But how?
Tips to get more vitamin d: 1. Spend time in sunlight 2. Consume fish and seafood 3. Eat more mushrooms 4. Include egg yolks in your diet 5. Eat fortified foods 6. Take a supplement More vitamin d = more energy = more muscle!
There you have it folks. 5 Simple steps to maintain your muscle as you age and add years to your life 1. Increase testosterone 2. Eat High Protein 3. Lift Weights 4. Take Creatine 5. Vitamin D Maintain that sweet V Shape for years to come Ready to level up? Check this out ⬇️
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