The oh 💩 I’m 40 dilemma.

The oh 💩 I’m 40 dilemma.

😵One day we just wake up and our bodies don’t work like they used to. This normally happens around 40.

This is one of the most common problems I see.

🤓The reason is We lose lean mass around 1-2lb per year from around 30 onwards.

This is called Sarcopenia.

🤓In the pic you can see a healthy leg full of lean mass and in the other a weak leg full of fat mass.

🤓By 40 this could be 10-20lb of lean lost

Then there is an effect I like to call it the ‘tipping point’ 1lb of loss isn’t a big problem neither is 2 to 3. But somewhere between 4 and 20 you aren’t the same person anymore aka the tipping point.

🤓Just to be clear you don’t want to lose any lean mass. You want to be miles away from the tipping point.

What happens to you.

😞Your RMR (resting metabolic rate) has dropped.

😞You now have less lean mass to deal with glucose disposal.

😞Your daily Energy is lower, because you have a smaller engine.

😞This all changes your 'Calories out' significantly.

😞Also during this time you have slowly added some body fat.

😵Now you live in an almost unrecognisable body. Like the difference between the legs in the picture.

🥵So what can you do?

Get strong 💪🏽 seek to improve your strength levels. Being strong is one of the best ways of building and preserving muscle.

📝Some of the strength targets I like my clients to aim for are

1 rep max of the following.

💪🏽Over head press 50% of ideal body weight

💪🏽Bench press 100% of ideal body weight

💪🏽Back squat 150% of ideal body weight

💪🏽Deadlift 150% of ideal body weight

Note: These targets are flexible and swappable with different movements to suit the individual. Like 10 reps 100% ideal body weight sandbag squat.

For some this will seem easy, for others this Will seem miles away. Others 1rm deadlift at 150% IBW Will seem like a foreign language. 😱

If this is new to you there is learning curve, but it’s well worth it 💪🏽

Angus Logan

Personal Trainer

Metabolic Coach

Health Coach

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