12 Common Fitness Mistakes Men Over 40 Make

~~~ A THREAD ~~~
Your main focus in your 40s and beyond, is the very thing that's fighting you every day:

HORMONES.

If you can get your hormones right, you can:

- Gain more muscle
- Lose body fat easily
- Live longer
- Look more youthful

Let's get into it:
1. Eating 3+ Meals Per Day

Eating too many meals per day not only makes it harder to burn body fat, but it also keeps your insulin from really getting where it needs to be for long-term health.

It also limits the growth hormone secretion you can benefit from.

Instead:
I recommend Men Over 40 pursue OMAD (one meal a day).

It's healthier from a hormonal standpoint.
FAR easier to burn fat with.
And it will save you 5-10 hrs per week.

2. Making Workouts Too Long

Workout out for >1 hr consistently, raises cortisol & increases injury risk.
3. Not Prioritising Rest

4. Insufficient Magnesium

(400mg may be optimal).

5. Missing Out On Ashwagandha

6. Insufficient Vitamin D

(~8,000 IU's is ideal, including sunlight & diet)

Check out Testogen for the best test-booster:

foreveralphablog.co.uk/testosterone/2…
7. Comparing Themselves To Other 'Older Men'

This may seem counter-intuitive.

But the average 40-50 year old is borderline obese, eats 188g of sugar per day, and has <400 testosterone.

I know it's tempting.

But it's not the healthiest comparison to make *all the time*.
8. Multiple (Low Fiber) Carb Servings Throughout The Day

9. Too Much Training Volume

(Tends to lead to more cortisol, more adrenaline, more stress. Intensity may be a smarter focus). The James Bond program does this well.

10. Letting Kids Influence Their Kitchen Cupboards
11. Not Prioritising Warm-Ups

All training sessions should be preceded by 5-10 mins of cardio, dynamic stretching, and then gradual ramping of sets. Failure to do this could be costly.

12. Surrounded By Endocrine Disruptors

This may exacerbate the testosterone problem further
If you'd like to learn more about increasing testosterone, make sure you're getting my best content.

There's a testosterone supplement email going out TONIGHT (talking about the best type of magnesium):

foreveralphablog.co.uk

• • •

Missing some Tweet in this thread? You can try to force a refresh
 

Keep Current with 🍷 Forever Alpha Blog 🍷

🍷 Forever Alpha Blog 🍷 Profile picture

Stay in touch and get notified when new unrolls are available from this author!

Read all threads

This Thread may be Removed Anytime!

PDF

Twitter may remove this content at anytime! Save it as PDF for later use!

Try unrolling a thread yourself!

how to unroll video
  1. Follow @ThreadReaderApp to mention us!

  2. From a Twitter thread mention us with a keyword "unroll"
@threadreaderapp unroll

Practice here first or read more on our help page!

More from @TheForeverAlpha

8 Feb
22 Game-Changing Tips For Sleeping Like A Lion 🦁

~~~MONSTER THREAD~~~
Sleep is critical.

For your testosterone levels, muscle growth/maintenance, and appetite suppression.

It's a fundamental building block, yet so many men don't hit the 7 hour minimum.

Here's 22 tips that will help you to change that, and get into the 7-9 hour range...
1. Make It A Priority

What gets measured, gets improved. This applies to sleep too.

2. Don't Go To Bed With Your Phone

This is the #1 mistake. The modern world is absolutely designed to keep you awake, and to keep your attention on anything but sleep. News/IG/Netflix etc.
Read 11 tweets
6 Feb
8 Reasons Eggs Should Play A Key Role In Your Diet

~~~An Educational Thread~~~
1. Micro Nutrient Density

They're a STRONG source of magnesium, B12, vitamin D, selenium & iron.

Magnesium, selenium & D3 all being major contributors towards anabolic hormones and male performance.

2. Quality Protein

Especially in addition to meat or fish.
3. Satiation

This is probably the biggest factor on a fat loss diet. Being full is absolutely CRITICAL for achieving 10% body fat, and maintaining it.

Eggs score very highly on the Satiety Index, especially when boiled rather than scrambled (no idea why this is).
Read 6 tweets
3 Feb
6 Endocrine Disruptors That Kill Testosterone

~~~THREAD~~~
ED's are essentially chemicals that mimic certain hormones.

They're found in our every day environment, and are contributing to the ever-declining levels in testosterone in the 21st century.

Here's 6 big ones you'll want to be aware of, and you'll want to eliminate...
Actually before I begin, here's some potential effects of EDs that you should be aware of:

- Oxidative stress
- Poorer testicular function
- Disrupted immune function
- Altered fat cell signalling

Let's try to reduce this garbage:
Read 9 tweets
2 Feb
20 Ways To Boost Testosterone (Naturally)

***A BIG THREAD***
Testosterone levels are going down, not up.

It's bad.

- Men of ALL ages have lower testosterone than 30 years ago
- Men lose 1% testosterone per year beyond age 30

And it's ALL downsides, no upsides.

Let's try & reverse this a little...
1. CUT OUT THE BEER!

Phytoestrogens, alcohol, and the calorie dense/fattening liquid all work together to form a T-killing triumvirate with beer. Not good.

2. CUT OUT THE SUGAR!

Sugar ---> Insulin & Cortisol spike ---> T suppression

Next:
Read 13 tweets
19 Jan
HOME WORKOUTS WITHOUT EQUIPMENT 💪💪💪

(A thread for guys working out from home):
THE CHAIR PUSH UPS

This is actually a great exercise.

And all you need is two chairs.

*Make sure you really lower yourself to stretch the pecs properly.

*Weighted bagpacks can be added for progressive overload and faster gains.
I'm going to keep adding to this thread over the next few days or so.

Feel free to retweet it so that people can continue to get fitter, despite what happens with lockdowns.
Read 10 tweets
12 Dec 20
How To Max Out Your Looks

(A Thread)
Your looks are more critical than most men would like to admit.

The brutal reality of the world is that if you don't look good enough, you just won't get an opportunity in the first place.

Looks come BEFORE everything else.

Here's how to take advantage of this...
CHISELLED FACIAL FEATURES

Trust me when I say this.

But you have NO IDEA whether or not you're good looking, until you've gotten to 10% body fat or lower.

Most men just have too much facial fat covering their masculine features, to have any clue.

Get lean & this changes.
Read 16 tweets

Did Thread Reader help you today?

Support us! We are indie developers!


This site is made by just two indie developers on a laptop doing marketing, support and development! Read more about the story.

Become a Premium Member ($3/month or $30/year) and get exclusive features!

Become Premium

Too expensive? Make a small donation by buying us coffee ($5) or help with server cost ($10)

Donate via Paypal Become our Patreon

Thank you for your support!

Follow Us on Twitter!