motivational | Personal Development

Telegram-канал motivational - 🔱Motivational🔱

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We give you that tiny reminder to move forward, every single day. Ads: https://telega.io/c/motivational/ 🎗 Cross: @goldeneagle (30k and up)

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Love is emotional, but the steps to get there are very logical:

1. Two people interact with each other.
2. They establish a connection.
3. They spend time together.
4. They make each other important.
5. They allow love to take over.

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20 Fitness Rules for Men & Women Over 40

1. 🏋️‍♂️ Focus on Injury Prevention First, Results Second
Your focus in the gym is injury prevention first, results second.

2. 📏 Proper Form Over Heavy Weights
Using proper form is more important than the weight you’re lifting.

3. 🤸‍♀️ Smooth Movements
Keep your movements smooth. Focus on time under tension to build muscle while avoiding injury.

4. 🔄 Stick with the Same Workouts
Stick with the same workouts for 3 to 18 months using progressive overload to make gains in the gym.

5. 🤸‍♂️ Start with Mobility Exercises
Start your workouts with mobility to keep yourself injury-free.

6. 💪 Bodyweight Pre-Workout
Use bodyweight exercises pre-workout to activate the muscles you want to use in your workout.

7. 💉 Boost Testosterone Levels
Get your testosterone levels checked.

8. 🥗 Improve Diet Quality
As you age, the quality of your diet needs to get better.

9. 🏃‍♂️ Maintain Healthy Body Fat Levels
Keep your body fat levels at a healthy range between 11-21%.

10. 🍗 High Protein Diet
Eat a nutrient-dense diet that’s high in protein.

11. 🍎 Plenty of Fruits & Vegetables
Eat plenty of fruits & vegetables.

12. ☀️ Sun Exposure or Vitamin D3
Get at least one hour of sun exposure a day or take vitamin D3.

13. 🍣 Eat More Organ Meats
Eat more organ meats as they are one of the most nutrient-dense foods on the planet.

14. 😴 Prioritize Sleep Quality
Attune yourself to circadian rhythms.

15. 🌙 Focus on Sleep
Build a night routine to get the hours of sleep you need while enhancing the quality of your sleep.

16. 🏃‍♀️ Zone 2 Cardio
Do some form of zone 2 cardio to keep your brain & heart healthy.

17. 🧘‍♂️ Leave Your Ego at the Door
Leave your ego at the gym door and focus on smooth reps in the gym.

18. 💊 Staple Supplements
Creatine & magnesium should be an everyday staple in your supplement cabinet.

19. ⏱ Prioritize Recovery
Focus on your recovery as much as you do your workouts.

20. 🏆 No Excuses on Age
Never use age as an excuse. Unless you were a pro athlete, you can still make gains in the gym after 40.

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