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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)
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.
Don't be kind to people who want to take advantage of you. Don't respect them either. Kick them out of your life, asap, before they eventually succeed. Because they never stop trying!
🎗 @Motivational 🎗