10 fitness truths men over 40 should live by

Hello there,

I hope you are having a great start of the day, I can’t wait to fly to Europe, is getting really hot, however, first I need two passports to arrive, my wifes and Leons (my son), 5 months already!

It makes me realise how things have changed after having kids, hitting the gym without disruptions feels like a distant reality.

That’s why this eid (holidays in the UAE), instead of traveling (also because I have no passports) I am going to take 2 hours a day to train all aspects of wellness, from mobility, to resistance training, to functional movements.

Let’s now delve into 10 truths I live by (and so should you)

1. Evolution wants us to gain weight

Many people have access to unlimited calories. However, it's easier to avoid consuming 500 calories than to burn them.

2. The fastest way to look leaner is to fix your posture

Athletic bodies have a golden ratio between the shoulders and waist, which is naturally pleasing to the eye. Before thinking about losing weight, focus on walking straight.

3. If you are over 40 and don’t hit the gym, you've lost 5% of muscle

After 30, you lose 5% of muscle per decade, and the best way to build muscle, no matter your age, is resistance training.

4. Doing cardio before your workouts is a great way to get injured

Research shows that when individuals do cardio before weights, their growth hormone levels are significantly lower than when they start right off with weights.

5. If you are not lifting weights 3 x week, you are aging faster

Muscle strength declines between 16.6% and 40.9% from people aged under 40 to those over 40. With the loss in strength comes the loss in muscle mass, which is a key indicator of aging.

6. It's all about the muscle-mind connection

Your body is a smart machine that will try to recruit muscle fibers to help you. You want to focus on removing other body parts from the equation.

7. If you start nose breathing, you just doubled your energy

Breathing through the nose allows you to get 20% more oxygen with each breath than through the mouth. Mouth breathing is often used to get air in quickly, but nose breathing heats, filters, moistens, conditions, and pressurizes the air.

8. Delaying your coffee will increase your stamina in the long run

Your cortisol is highest in the morning, which blunts the effects of caffeine and develops tolerance, decreasing caffeine's effect on your system.

9. Fructose can be your best friend or worst enemy

Excessive consumption of fructose, especially in processed forms like high-fructose corn syrup, can lead to including insulin resistance and obesity.

10. Changing how we exercise, eat, and sleep can delay death

11. In health, think in terms of decades, not years

12. 10 million Americans are normal weight but metabolically unhealthy

Metabolically unhealthy individuals, even with a normal weight, are at higher risk for conditions such as diabetes, heart disease, and stroke.

13. Subcutaneous fat is the safest place to store energy but visceral fat is a different story.

Visceral fat is associated with a higher risk of serious health issues, including cardiovascular disease and type 2 diabetes.

14. The body can't eliminate fat cells (only empty them) but can create new ones, making weight regain easier after gaining weight

Once fat cells are created, they remain in the body. While they can shrink with weight loss, they do not disappear, which can make maintaining weight loss challenging.

15. As you age, you need to increase 2 food groups: protein and fats

Protein helps preserve muscle, and fat helps lubricate joints.

Client Of The Week - Muaz - Entrepreneur

How did we do it?

• We optimized his eating schedule to include carbs only post-training on training days to promote efficient sugar utilization.

• We focused on volume-dense foods to regulate leptin, the satiety hormone.

• We prepared a plan for his constant travel, ensuring that he kept dropping belly fat on a weekly basis.

It's not about doing more; it's about doing what matters. If it were a volume issue, busy people would never be in shape.

Are you an executive who wants to increase energy, decrease pain and take back control of your health? Click this link to apply to work 1-1 with me. ONLY TWO MORE SLOTS UNTIL FURTHER NOTICE

That’s it for today, until the next time!

Diego Carrete

Chief Executive Officer @ FIT LIFE FZCO

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