Sustainable Training

Unlock Muscle Growth in Midlife: The Power of Stepping Loads"

Unlock Muscle Growth in Midlife: The Power of Stepping Loads"

As men in midlife, building and maintaining muscle becomes crucial not just for looking and feeling good, but also for long-term health and longevity. Muscle mass plays a key role in supporting weight loss, improving metabolic health, and maintaining overall vitality. A powerful yet simple tool for muscle building is the concept of stepping loads—a structured approach to progressively increasing the weight you lift, which forces your muscles to adapt, grow stronger, and support better health outcomes.

Pushing Your Limits: A Look at Zone 5 Cardio for Midlife Men

Pushing Your Limits: A Look at Zone 5 Cardio for Midlife Men

For men in midlife, prioritising health and longevity becomes a central focus. Exercise plays a crucial role in this journey, and understanding the different training zones can help you tailor your workouts for optimal results. Today, we'll delve into zone 5 cardio, also known as high-intensity interval training (HIIT).

Why Zone 2 Cardio is the Secret Weapon for Midlife Men

Why Zone 2 Cardio is the Secret Weapon for Midlife Men

Let's be honest, Mavericks. Traditional cardio can feel like a chore. Hours spent pounding the pavement or battling the elliptical monotony leave many men questioning its effectiveness.

But what if I told you there's a different type of cardio, one that actually optimises your body for longevity and overall health?

Enter Zone 2 cardio, your secret weapon for a healthier, more vibrant midlife.

Ditch the Cardio Obsession: Why Strength Training is Your Midlife Must-Do

Ditch the Cardio Obsession: Why Strength Training is Your Midlife Must-Do

Let's face it, fellas. Midlife hits, and the whole "fitness thing" can feel like a confusing mess.

Cardio or weights?

Long, boring runs or pump sessions at the gym?

Here's the truth: both cardio and strength training have their benefits. But when it comes to building a stronger, healthier YOU in your midlife years, strength training takes the gold.

Should Men In Midlife do more Cardio?

Should Men In Midlife do more Cardio?

This is a common question I often get asked by men in midlife who want to stay in shape, avoid chronic disease and have more vitality.

Cardio training should be secondary to strength training. If you're a man in midlife, you should prioritise strength training for long-term health and vitality - I've written about this in the blog Why Building Lean Muscle Mass Is Non-Negotiable For Men Over 40.

Once your strength training is in check, you can add cardio.

Not all cardio is equal, and our chosen type must depend on our goals.

How do you structure your cardio training?

Pike Flexibility Program For Non-Flexible Adults - Part 1

Pike Flexibility Program For Non-Flexible Adults - Part 1

As we journey through midlife, it's common to experience a decline in physical performance coupled with an increase in muscle stiffness, joint discomfort, and the risk of injury.

Flexibility training emerges as a crucial tool in counteracting these effects, preserving and enhancing the joint range of motion essential for daily activities and injury prevention.

Throughout May, our newsletter will focus on pike flexibility, offering insights and training programs that can be easily implemented at home with minimal equipment.

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Breaking the Calorie Counting Trap: Prioritising Quality Weight Loss

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Breaking the Calorie Counting Trap: Prioritising Quality Weight Loss

In the quest for weight loss, many of us have fallen into the calorie-counting and macro-tracking trap.

We diligently monitor our food intake, restrict calories, and meticulously calculate our macronutrient ratios, all in the pursuit of shedding those stubborn pounds.

And yes, while these approaches often result in weight loss on the scale, the quality of that weight loss is rarely considered.

It's time for a paradigm shift because not all weight loss is healthy.

Smart Training Strategies for Midlife

Smart Training Strategies for Midlife

When it comes to getting strong, fit and flexible in midlife, it's time to change the game plan.

Once you hit 40+, you can't approach training like you're fresh out of college or in your prime twenties.

That youth mentality just won't cut it anymore.

We've got to be smarter about how train.

In midlife, it's not uncommon to deal with aches, pains, and old injuries. It's tempting to use these as excuses to skip the gym altogether, but that's the worst thing you can do. Movement is life, and staying active has a boatload of benefits, no matter your fitness level.

Mastering Midlife Fitness: The Efficiency of HIIT and the Art of Exercise Snacking

Mastering Midlife Fitness: The Efficiency of HIIT and the Art of Exercise Snacking

Being busy in midlife can make finding the time to train challenging.

You want to stay in shape, have more energy, and feel strong, fit, flexible and capable.

Let's be honest. Things are slightly different beyond 40—lack of sleep, high stress, a demanding schedule, and a general lack of time.

Weight gain, fatigue, joint pain, and the like all start to creep up on you.

It can leave you feeling worried about your physical health.

But where do you start?

What's going to be the best use of your time when it comes to training?