To avoid losing 5-8% of your muscle mass each decade, read this. https://t.co/yF0onycmep

After about age 30, you'll lose 5-8% of your muscle mass each decade.

This is called sarcopenia and will lead to:

- Frailty
- Disability
- Weakness
- Insulin resistance
- Worse metabolic health
- Increased risk of obesity https://t.co/ptXfde7q0s

The best 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/DkT0w3BsOv

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 training program should always be progressing so you continue to adapt.

Increase weight, or add another rep.

Work close to failure (with good form).

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.

Read this thread to see how you can cut your gym time by 80% & get great results 
https://t.co/xu0aoTBNCm

Don't underestimate the importance of recovery.

It's better to allow muscles to recover for an extra 24 hours than work them again while they're still recovering from the last session.

This study tested trained men (18-30) for how long they took to recover 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

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.

Don't just focus on TOTAL protein intake.

You should be getting 25-30g protein PER MEAL.
https://t.co/haasiHq0y3

In summary:

- 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 increased muscle mass 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

Let's fight back against low quality of life due to low muscle mass!

Retweet the first tweet below to share this thread and help someone else!

Follow me @Rob_NBF if you care about your health!
https://t.co/2zsTm1bO2g

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

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

tap below & send me a DM:
https://t.co/1RrVWZLzpG

I help dads with no time go from out of shape to lean and strong with short workouts and easy to follow nutrition plans. DM for coaching.

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