James CT At Home Personal Trainer

5 Ways to build muscle after 40.

On average we lose around 1% lean mass per yeat after 55. However there is good news, you can halt this and even grow muscle into mid life by following these steps.

1- Consistent, Progressive Resistance Training.

2-3 sessions per week aiming for 10-15 working sets, focusing on the big seven lifts: squat, hinge, vertical push and pull, horizontal pull and pull.

2- Adequate Protein Intake.

Aim for 0.82g/lb or 1.8/kg of protein per day. The need for protein actually increases as we age. Animal sources are optimal and if you can tolerate it, dairy is a great option of the added benefits of calcium for bone mineral density.

3- Sleep and Recovery.

Essential for muscle building, hormone regulation, and stabilising energy levels. Anything over 7.5 hours is amazing, consistent wake and sleep times help.

4- Vitamin D.

Vital for muscle building. Most people are deficient even if you spending a lot of time outside. Consider a supplement, but fatty fish, mushrooms and eggs can provide a good about of your needs.

5- Exercise Technique, Periodization, Safety.

The last thing you want is for your progression and effort to be wasted based on an injury, fatigue or poor form. Progress gradual, lead with technique first, and allow periods or rest or reduced volume and or weight.

By following these steps you will have a simple but effective toolkit to fight the natural decline in muscle loss and reap all the added benefits that strength and muscle mass provides.

Layne Norton is one of my favourite PHD's in the nutritional space, he takes the time and effort to debunk many nutritional and exercise based myths, here he addresses artificial sweeteners. Sugar free beverages can be a great alternative during a fat loss diet and many of the studies showing the risks are rodent studies with unimaginable doses. These drinks can provide the sweet flavour without the calories to curb cravings which you may fill with high calorie ultra processed food or sugary drinks and derail your diet.

The Calories Expert “You’re WRONG About Artificial SUGAR!” | Dr Layne Norton The Calories Expert, Dr. Layne Norton a former powerlifting champion & professional bodybuilder puts the sugar vs artificial sweetener argument to bed. 📺 Wa...

Peter Attia is a fantastic doctor, longevity expert, and pionner in the evidence based health and fitness community. I recommend his work to all my clients, here is his article and linked video on 'The importance of muscle mass, strength, and cardiorespiratory fitness for longevity'

#176 - AMA #27: The importance of muscle mass, strength, and cardiorespiratory fitness for longevity - Peter Attia "If you have the aspiration of kicking ass when you're 85, you can't afford to be average when you're 50." —Peter Attia

Everyone is different, this is what makes good personal training challenging and rewarding. Establishing unique programmes and guidelines is what provides success over time. You have to understand your client to help them achieve their aims.

A huge part of honest personal training is education. I hope to teach every client to train themselves over time and eventually have the accountability and knowledge to become their own trainer.

Another great session with Bex, is is working hard and progressing in a sustainable and gradual way.

I love training my group sessions, it is great to hear this sort of feedback from people who have worked in the fitness industry!

Andrew Huberman is changing the educational space when it comes to science, health and fitness.
Here are some of his foundational fitness protocols.

Foundational Fitness Protocol This foundational fitness protocol is designed to be modified to meet your individual needs, while still adhering to what the best science tells us we should all do for immediate and long-term health.

Layne Norton is hands down one of the best minds of our time when it comes to evidence based training principles and nutritional advice.
This is worth a read for anyone who wants to improve their health.

Nutrition for Beginners with Dr. Layne Norton | Gymshark Central Dr. Layne Norton, pro bodybuilder, powerlifter and godfather of nutritional science, shares his ultimate guide to Nutrition for beginners. Read it here.