Working out too hard or too much can actually take decades off your life — so just use this one move instead…
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Don’t lift weights until you read this
Strength (or resistance, weight) training is well known to most people.
It is associated with bodybuilding, and the development of a good physique.
For most people, that’s the extent of their perspective on it.
While cardiovascular fitness is seen as a key component of health, there is a stigma associated with weight lifting in particular.
It’s not always seen as beneficial, and when it is, some people suggest that it’s a young person’s activity, and that older men should focus on cardio and flexibility exercises.
Nothing could be further from the truth.
Resistance training, either with weights (barbells, dumbbells or kettlebells) or body weight (calisthenics), is probably the single most important form of exercise to maintain a youthful state as we age.
And not purely for psychological or aesthetic reasons either!
Yes, having good muscle mass and a nice looking physique is great…
But if we’re honest it’s not the end all be all.
Nobody really needs to be ‘’ripped’’ to feel good about themselves.
That being said, if you enjoy bodybuilding, good for you!
But there is a more fundamental reason for doing regular resistance training…
It stimulates anabolic processes in your bones, muscles and tissues.
As we age, all human tissues atrophy, bones become thinner, and our organs become unsupported and ‘’loose’’ in our internal cavities.
Basically, it’s a mess.
Our musculoskeletal system maintains our bodily structure and supports its functions, in ways most people don’t even realize.
In fact, one of the most important aspects of maintaining good muscle mass is the fact that muscles themselves can make the hormones associated with youth:
Skeletal muscle can synthesize testosterone and 5α-dihydrotestosterone (DHT) from dehydroepiandrosterone (DHEA) via steroidogenic enzymes in vitro, but hormone levels and steroidogenic enzyme expression decline with aging. Resistance exercise has been shown to increase in plasma sex steroid hormone levels. – Sato et al. (2014)
In an age where many men choose to do hormone replacement therapy to keep youthful levels of steroid hormones, this is very important to know!
You don’t have to use exogenous injections of hormones, you can raise your own endogenous levels simply by maintaining a good amount of muscle mass.
And, no, this doesn’t mean just curls and big biceps.
You need functional muscle mass.
Muscle is metabolically active and the largest muscle groups are the ones which need to be well developed, and they’re not always obviously visible.
The thigh, back, buttocks, and core muscles are especially important.
These muscles can be trained by several exercises, but the classics are still the best: squat and deadlift.
Get yourself a coach, find out how to lift properly and securely and develop a habit, you’ll feel better and better as your strength (and muscle mass) improves:
We conclude progressive resistance training restores age-related declines in sex steroidogenic enzyme and muscle sex steroid hormone levels in older men. – Sato et al. (2014)
That is the real reason to do strength training.
—-Important Message—-
Stop lifting weights — use this 90-year-old trick for gaining muscle mass and stamina without gym time
Despite what you may have been told, you do NOT have to kill yourself at the gym to maintain good muscle mass.
You do NOT even have to lift weights.
I know a guy in his 70s and he still hasn’t lost his muscle mass. In fact, he’s the very opposite of weak or frail.
People are always fascinated by how strong and fit he is.
And all he’s doing boils down to a 5-second “trick” that’s been around since 1933.
And no, this has nothing to do with warming up, stretching, or drinking protein shakes.
This is the “lazy” way to gain greater muscle mass.
But like I always say: work smarter not harder!
This 5-second morning trick boosts lean muscle mass — I’m using it myself and I’m amazed at the results!
———-
