After 40 we start losing fast-twitch fibers — the ones that keep us strong, quick, stable and reactive.
You use them every day without realizing it:
⚡ Catching yourself if you trip
⚡ Lifting something heavy
⚡ Moving fast when life surprises you
⚡ Protecting your joints when you misstep
These fibers decline first with age…
unless you train them.
The good news?
They’re VERY responsive to training.
You can rebuild them.
You can stay powerful.
You can stay athletic — at any age.
How to keep them:
1- Lift heavy
2- Jump
3-Move explosively
4-Add short bursts of speed/ Sprints
5-Eat enough protein
6-Take creatine
7-Prioritize recovery
This isn’t about “fitness.”
It’s about staying capable, confident and strong for life.
Being powerful after 40 is a choice — and it feels incredible. 💪
TheNutrition-Lab By Henem
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Health and nutrition
I am doing what i can so in 10 years i am not ashamed of myself for watching this happen in Silence. History will talk about us as witnesses of a genocide.
WE HAVE NO EXCUSES to remain silent.
‼‼
01/05/2020
Training shouldn’t be an option in one’s live.. training should be like eating...drinking and breathing....A NECESSITY .... we are made to move.. run...jump... lift ... climb.
Adding some movement to your life will not only make you healthier but also happier 😊😊.
Just start and do it everyday... make it part of your daily routine ..once it becomes a habit you will never quite💪💪.
@ Bali
29/04/2020
26.04.2020
I’ve got you under my skin❤️
25/01/2020
No durable joy comes from achievements.
Happiness is to have a dream to run after...to do the work everyday... and see yourself getting 1 step closer from your goal.
Once you are done...Celebrate 💃🏻🥳.... and dream bigger😊💪.
13/12/2019
Being a team means building each other up.. winning together... losing together.
Being a team means supporting each other to achieve the best results possible.
Being a team means sharing no matter how little we have.
Being a team means being on the same side.. always...no matter what life throw at us... always on the same side.
Cheers to my teammate 😋❤️
07/11/2019
If weight loss was an easy journey everyone would be shredded.
It is uncomfortable and you are going to be hungry.
By definition to lose weight you have to be in a calorie deficit, which means that the body has to adapt to having less energy to function and your hormones will be calling for the same amount of food it's used to. Hunger is a signal your body will send you to make you stay in the same comfortable zone.
If you are aware of it you can control it. You can use some tools to manage hunger while achieving your weight loss goal:
⚡having a sustainable (not aggressive or extreme) plan
⚡having a food volume that tricks your mind into thinking that you are not deprived: lots of veggies and wholefood instead of calorie dense foods and meal replacements that will only result in you craving more food
⚡eating food that you enjoy eating and adjusting the quantities to your goal instead of trying to adapt to a cookie-cutter plan given to you that you won’t sustain
⚡curate a supportive environment- we are the average of the people we spend time with and if your environment is not supportive you are fighting an uphill battle and setting yourself up for failure
⚡be comfortable with some discomfort... magic happen out of the comfort zone💫😉.
we make this journey as comfortable as it can be. We tentalise your tastebuds with variety, fill your tummies with volumous nutrient-dense wholefoods. We make the desserts and small treats fit into your plan so you feel less deprived and help you achieve your goal💪
10/09/2019
New GF and Vegan burger😃😃😃.
All the good staff put in a burger to satisfy your craving guilt free👌.
07/09/2019
To diet or not to diet?🤔... That’s the question?!!.
I am not pro-dieting as a quick fix because the challenge is not losing the weight as it is to keep it off.
No matter what diet you follow...if getting out of the diet is not properly structured ... you will put the weight back and even more.
We did an experiment for a rapid fat loss ( the challenge was not about losing the weight... but more about losing fat and keep as much lean muscle mass as possible)...
It was not easy but we did it and we were ready for the scheduled photoshoot on time💪💪
Now with our structured plan we will make these changes last... till the next challenge😉😉.
Wanna know more about the challenge and the plan after, leave a comment👇👇👇
10/08/2019
Build your own stack 😃😃💪
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