If you're over 40 and not lifting weights, you've already lost at least 2% of your muscle.

You'll continue losing muscle at 5-8% per decade until you're dead.

Here's how to stop it. https://t.co/1885cBE4Xw

After about age 30, you'll lose 1-2% of your muscle mass each decade.

This is a process known as sarcopenia.

Letting it run unchecked will lead to:

- Frailty
- Disability
- Weakness
- Insulin resistance
- Worse metabolic health
- Increased risk of obesity

The number one way to combat sarcopenia is regular physical activity.

Just look at the comparison here between two 70+ patients.

One is sedentary, the other is not. https://t.co/oOYrxrxr2l

You don't have to be a triathlete to maintain your muscle mass and quality of life into your 70s.

A simple strength training program done consistently will have excellent results.

This could be done in just 10 minutes per day (read on for details).

A strength training program to combat sarcopenia should:

- Cover all muscle groups
- Work muscles 1-2x per week
- Take muscles close to failure
- Incorporate progressive overload

Your body adapts so that it can cope with the training stress you're subecting it to.

But it will not get stronger than it needs in order to deal with that stress.

You need PROGRESSIVE OVERLOAD. Increase the stimulus over time.

That means more reps or weight.

You should track your sets. Write down or record in an app how much weight you're lifting and how many reps you lifted it for.

Refer back to previous logs before each session so you know what you have to do to be stronger than last time.

It shouldn't take long to train your whole body.

1 set per muscle group, 2x per week is WAY better than nothing and will get good results

Here's a thread explaining how you can cut your gym time by 80% & get great results (maybe better than you get now)
https://t.co/xu0aoTBNCm

The key thing to remember for training when you're over 30 is that you need to allow your muscles to recover if you want to get good results.

Training is a STRESS.

It doesn't build muscle directly.

It damages muscle fibres, which are then built back stronger WHEN YOU REST.

Doing more and more sets doesn't lead to more and more gains.

It leads to more and more damage, which is harder to recover from.

As you get older, recovery is going to take you longer.

You MUST prioritise it.

This study tested trained men (18-30) for how long they took to recovery from a training session consisting of 3 sets to failure.

40% were recovered after 48 hours & 80% after 72 hours.

When the test was increased to 7 sets, recovery took 96 hours.
https://t.co/gCLPu591eh

Older men (50-65) were also tested and even after 96 hours 70% of these men were not fully recovered. 

The older you get, the more important recovery becomes.

The other key consideration to combat sarcopenia is PROTEIN INTAKE.

Having a high protein intake will give you a much better chance of maintaining your muscle mass.

1.6g protein per kg of bodyweight is a good target to aim for.

It's not just total protein intake you should focus on to prevent sarcopenia.

The authors of this study find that protein intake PER MEAL is more important than total protein intake, recommending  ingestion of 25-30g protein per meal to combat sarcopenia
https://t.co/haasiHq0y3

Let's wrap up:

- Muscle loss leads to poor quality of life, increased obesity & earlier death.

- You should train all muscle groups 2x per week with progressive overload & emphasis on recovery

- You should eat 1.6 protein per kg of your bodyweight, with 25-30g protein per meal

I got stronger with workouts that took 20 minutes, 3-4x per week.

I've put this into my program "20 Minute Muscle"

Includes various arrangements like 2x40 mins, or 6x13 mins, and full walkthrough & tutorials

Get it at 66% off for next 24 hours!
https://t.co/jAlDkEfE9B

If you found this thread useful, click the link to jump back to the start and give the first post a like and repost to help someone else!

Follow me @Rob_NBF for more threads on fitness and health.
https://t.co/G9wm7CifxS

P.S. If you're over 40 and want to maximise your health so you can:

- Spend the best quality time with your kids
- See your grandkids grow up
- Not be limited by your body 

tap below & DM me then word SHRED

I'm taking on a few new clients

https://t.co/HSAdApD8RR

I transform tired, busy & overweight dads into lean and energised champions for their families using my 20 Minute Muscle system and smart nutrition strategies.

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