Free Strength and Diet Program and How to Track Your Biometrics: A Guide for Those Over 35

A Guide for Those Over 35

As we grow older, our body's needs evolve. For individuals over 35, a balanced approach to strength training, diet, and monitoring health indicators is essential for maintaining vitality and health. This guide covers some, but not all of the crucial aspects of a fitness regimen, emphasising diet, effective strength training programs, and the importance of tracking biometrics.

Optimal Diet for Fat Loss and Muscle Gain

Protein: Essential for Recovery

Protein is vital for muscle repair and growth. Adults over 35 should consume between 1.2 to 2.4 grams of protein per kilogram of body weight daily to support muscle maintenance and recovery.

Fats: For Long-lasting Energy

A varied diet that includes different types of fats enhances meal flavors and supports a healthy body. Include omega-rich sources like fish, nuts, and various oils to improve overall health and reduce inflammation.

Carbohydrates: Quick Energy Source

Carbohydrates are crucial, especially after workouts, to replenish energy stores. Focus on whole grains, fruits, and vegetables for high-quality carbohydrates.

Foods to Build Muscle and Reduce Fat

A balanced diet rich in proteins, healthy fats, and carbohydrates is key. Include lean meats, fiber-rich vegetables, and whole grains. For detailed guidance on optimising your diet, explore these top 25 fat loss nutrition tips.

Can You Lose Fat and Gain Muscle Simultaneously?

It is possible to lose fat and gain muscle simultaneously with a balanced diet and a structured exercise program. This approach should combine both resistance training and cardiovascular exercises.

Diet for Losing Belly Fat and Gaining Muscle

To lose belly fat while building muscle, prioritise a high-protein diet with moderate healthy fats and controlled carbohydrate intake. This combination helps manage calorie intake while supporting muscle growth.

Sample Meal Plan and Portion Control

Here’s a practical example of a 5-day meal plan:

Monday:

Breakfast: Scrambled eggs with wholegrain toast, avocado, and spinach
Lunch: Garden salad with tuna and wholegrain crackers
Dinner: Chicken stir-fry with greens and rice noodles

Tuesday:

Breakfast: Full-fat Greek yogurt with blueberries, walnuts, and a handful of muesli
Lunch: Chicken stir-fry with greens and rice noodles
Dinner: Lean beef sausages with mixed roasted vegetables and sauerkraut

Wednesday to Friday:

Follow similar patterns, alternating proteins and vegetables to maintain a balanced intake.

Snacks can include a banana with peanut butter, dark chocolate, sliced apple with cheese, or homemade protein balls. Each day, aim to hydrate with at least 2-3 liters of water, which can include herbal teas and cold water tea infusions.

Portion Control: Use your own hand as a guide to measure portion sizes. Aim for a quarter of your plate to be protein, another quarter to be carbohydrates, and the rest filled with non-starchy vegetables and a small serving of fat.

FREE Strength Training Program

Strength and conditioning are critical components of physical development for anyone aiming for optimal performance. This condensed guide draws from comprehensive strategies to help us to become faster, stronger, more agile, and resilient.

Overview of Strength and Conditioning

Strength and conditioning extends beyond mere weightlifting; it encompasses a broad spectrum of physical activities, including plyometrics, speed, agility, core stability, and endurance. The primary goal is to enhance athletic performance through tailored exercise regimes that address both strengths and weaknesses systematically.

Key Types of Muscular Contractions

Isometric Contraction: Muscles generate force without movement, essential for stability.
Concentric Contraction: Muscles shorten, generating movement like lifting weights.
Eccentric Contraction: Muscles lengthen while resisting force, crucial for controlled movements and reducing injury risks.
Isokinetic Contraction: Muscles contract at a constant speed across a range of motion, ideal for sports mimicking these movements.

Phases of Training

Accumulation Phase: Focuses on building general strength and conditioning through varied exercises. Conducted 2-4 times per week for three weeks, this phase aims to increase muscle endurance and prepare the athlete for more intense sessions.
Intensification Phase: Increases the intensity of workouts to enhance maximal strength and power output. This phase also involves 2-4 sessions per week over three weeks, emphasising higher loads and fewer repetitions to peak performance levels.

Exercise Program Structure

Frequency: Sessions are structured around multiple weekly workouts to ensure adequate stimulation and recovery.
Intensity: Workouts are gauged by the percentage of one-repetition maximum (1RM), balancing effort and skill enhancement.
Volume and Density: These workouts focus on the total amount of work performed and the compactness of the workout session, respectively.
Rest and Tempo: Adequate rest between sets and controlled lifting speeds are critical for recovery and effectiveness.

Sample Exercise Routine

A1 : Squats, 5 x 6-8 Reps with 60-120 seconds rest between sets.
A2 : Chin Up or Row, 5 x 6-8 Reps with 60-120 second rest between sets.
B1 : Lying/Kneeling or Seated hamstring curls, 5 x 8-10 Reps 60-90 rest between sets
B2 : DB/Bench Press, 5 x 6-8 Reps 60-90 rest between sets
C1 : Swiss Ball Crunch, 3 x 10-12 Reps 30-60 rest between sets
C2 : DB Tricep Extension OR DB Curl, 10-12 Reps 30-60 rest between sets

*TEMPO 4010 ALL EXERCISES.

*TRAIN THIS PROGRAM 3 OR 4 TIMES A WEEK FOR 4 WEEKS.

*IF YOU ARE NEW TO WEIGHT TRAINING THIS PROGRAM MAY BE TO ADVANCED.

Importance of Tracking Biometrics

Blood Pressure

Regular blood pressure monitoring is crucial for heart health. It can offer early signs of potential health issues. More about the significance of monitoring blood pressure can be found here.

Heart Rate Variability (HRV)

HRV measures the body's stress and recovery rates. It is an excellent indicator of overall cardiovascular health.

Resting Heart Rate

A lower resting heart rate usually indicates better cardiovascular fitness, essential for long-term health.

Finally

For individuals over 35, integrating strength training, a balanced diet, and biometrics tracking into daily life can significantly enhance both physical and mental well-being.

This holistic approach helps maintain and improve health as one ages, supporting a fulfilling and active lifestyle.

Matt