Strength Training After 40: A Practical Guide to Building and Maintaining a Healthier, Leaner, and Stronger Body 9781777324391
Do you want to be slim, healthy and fit? Are you over 40 and confused about what your exercise plan should look like? Ar
236 9 2MB
English Pages 108 Year 2021
Table of contents :
Introduction
What Are Your Fitness Goals?
It’s Up to You: Motivation and Commitment
This Book is Your Roadmap
You Have the Time
Exercises Targeted to Your Age
Overview by Chapters
About the Author
Chapter 1: Your Body Has Evolved
Know Thyself
Benchmarking 1: Measuring Up
Benchmarking 2: Measuring Strength
Fitness, Health, Longevity
More Life to Your Years
Heart Health
Chapter 2: Build Muscles at 40, 50, and Beyond
The Science of Muscle-Building
The Concept of Hypertrophy
Hormones
Rest and Muscle Loss vs. Muscle Gain
Over 40: It’s Not Too Late
An Ideal Time
New Rules of the Training Game
Chapter 3: How Much You Should Lift
The Heavier Weight Options
Moderately Heavy Weights
Ultra-Heavy vs. Moderately Heavy Weights
The Lighter Weight Option
More is Less
Middle-Age Celebrity Weightlifters
Jason Statham
Daniel Craig
Dwayne “The Rock” Johnson
Hugh Jackman
Chapter 4: Optimal Exercise Routines and Recovery Practices
The Right Routine for Your Age
First, Do No Harm
Exercises to Avoid in Middle-Age
Equipment You Will Need (and Alternatives)
Group 1: Weightlifting Exercises
Group 2: Calisthenic Exercises
Remember Rest and Recovery
When to Consult Your Doctor
Chapter 5: Metabolism, Motivation, Commitment
Metabolism: The Unseen Factor
Losing Muscle Mass
Metabolic Consumption Rates
Raising Your Metabolism
Motivation and Commitment
The Motivation
The Commitment
Chapter 6: Eating Right (and Loving It)
Eating Right in Middle-Age
Your Three Essential Macronutrients
The 70:30 Rule of Fitness and Weight Management
Calories In, Calories Out
Satiety: Feeling Full
Limiting Highly Processed Foods
The Importance of Protein in Middle-Age
Sources of Protein
Dairy and Egg Protein Sources
Fish and Seafood Protein Sources
Meat Protein Sources
Plant Sources of Protein
Is There an Ideal Diet?
Popular Diets
Food Sources: Good and Bad
Chapter 7: Common Misconceptions About Fitness After 40
Conclusion
Reference List
Reference List for Images
Introduction
What Are Your Fitness Goals?
It’s Up to You: Motivation and Commitment
This Book is Your Roadmap
You Have the Time
Exercises Targeted to Your Age
Overview by Chapters
About the Author
Chapter 1: Your Body Has Evolved
Know Thyself
Benchmarking 1: Measuring Up
Benchmarking 2: Measuring Strength
Fitness, Health, Longevity
More Life to Your Years
Heart Health
Chapter 2: Build Muscles at 40, 50, and Beyond
The Science of Muscle-Building
The Concept of Hypertrophy
Hormones
Rest and Muscle Loss vs. Muscle Gain
Over 40: It’s Not Too Late
An Ideal Time
New Rules of the Training Game
Chapter 3: How Much You Should Lift
The Heavier Weight Options
Moderately Heavy Weights
Ultra-Heavy vs. Moderately Heavy Weights
The Lighter Weight Option
More is Less
Middle-Age Celebrity Weightlifters
Jason Statham
Daniel Craig
Dwayne “The Rock” Johnson
Hugh Jackman
Chapter 4: Optimal Exercise Routines and Recovery Practices
The Right Routine for Your Age
First, Do No Harm
Exercises to Avoid in Middle-Age
Equipment You Will Need (and Alternatives)
Group 1: Weightlifting Exercises
Group 2: Calisthenic Exercises
Remember Rest and Recovery
When to Consult Your Doctor
Chapter 5: Metabolism, Motivation, Commitment
Metabolism: The Unseen Factor
Losing Muscle Mass
Metabolic Consumption Rates
Raising Your Metabolism
Motivation and Commitment
The Motivation
The Commitment
Chapter 6: Eating Right (and Loving It)
Eating Right in Middle-Age
Your Three Essential Macronutrients
The 70:30 Rule of Fitness and Weight Management
Calories In, Calories Out
Satiety: Feeling Full
Limiting Highly Processed Foods
The Importance of Protein in Middle-Age
Sources of Protein
Dairy and Egg Protein Sources
Fish and Seafood Protein Sources
Meat Protein Sources
Plant Sources of Protein
Is There an Ideal Diet?
Popular Diets
Food Sources: Good and Bad
Chapter 7: Common Misconceptions About Fitness After 40
Conclusion
Reference List
Reference List for Images
- Similar Topics
- Physical education and sport
- Bodybuilding
- Commentary
- Strength Training After 40, A Practical Guide
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