![33 Ways To Undo A Decade Of Damage](https://cdn.magzter.com/1359985655/1661355305/articles/b6xvJR8Uc1661843634435/Fitness-plan-Workout-Jogging-Behavioural-psychology-Screen-exposure-Lutein-Zeaxanthin-Back-pain-Metabolism-Building-muscle-Total-body-sessions.jpg)
01 Be honest: is it too late for me to get in shape?
Unless you've set your sights on a late entry into the next Olympics, we can confidently say no. But don't just take our word for it: a study in the journal Frontiers in Physiology pitted master athletes in their sixties against exercise-averse men of a similar age and found that both groups were equally able to make gains at the squat rack. What's more, if you can maintain a consistent training regimen for nine months, studies suggest that it's likely to stick.
02 Good to know. I'm finally back in the game after a rest week (fine, a rest year). What's the fastest way for me to lose the extra padding?
Jogging might clock up more points on your smartwatch, but building muscle mass will keep your metabolism high for the 23-plus hours per day when you're not training. According to a review in the International Journal of Obesity, your muscles are responsible for a hefty 20% of your energy expenditure at rest, while fat mass uses up a mere 3%. That means getting strong is crucial to staying lean. Perform total-body sessions, rather than splitting by muscle groups, and include explosive moves (such as box jumps) once a week. These will build strength faster than resistance work alone.
03-06 OK, I'll pick up the dumbbells after work. Any training suggestions?
Diese Geschichte stammt aus der September - October 2022-Ausgabe von Men's Health South Africa.
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Diese Geschichte stammt aus der September - October 2022-Ausgabe von Men's Health South Africa.
Starten Sie Ihre 7-tägige kostenlose Testversion von Magzter GOLD, um auf Tausende kuratierte Premium-Storys sowie über 8.000 Zeitschriften und Zeitungen zuzugreifen.
Bereits Abonnent? Anmelden
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LUCKY FADZI GAVE HIMSELF JUST 100 DAYS TO REBOOT HIS RIG. HERE'S HOW HIS TRIAL BY FIRE HELPED HIM UNEARTH MUSCLE, TORCH FAT AND BLAZE NEW TRAILS FOR HIS FITNESS
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