trainbloom

After your 20’s, your metabolism doesn’t magically slow down, you do. You move less, sit more, carry more stress, and usually sacrifice sleep as you get older. All things that make your body burn fewer calories (at any age…) Your metabolism didn’t change, your habits did.

When researchers adjusted for lean body mass (aka muscle): ➡️ Metabolism stayed basically flat from 20-years old, up to 60-years old. So why is it harder to lose weight/build muscle after what seems like your 20’s?

Your metabolism doesn’t slow down as you get older. Here’s what the largest study on human metabolism ever done actually found (40+ countries, 6,400 people, ages 8 days to 95 years):

Working out to look good is cool But don’t forget what actually matters… Which is keeping: - Your strength - Your ability to move well - & your health throughout life Movement & strength training is quite literally the fountain of youth (use it or lose it)

These are upper-leg MRIs of 3 different men (active vs. inactive) Showing fat/muscle/bone differences as they age You start losing muscle at 3-8% per decade after age 30 if nothing’s done to protect it You either stay active, or watch muscle fade whlie fat takes it’s place

Fun Fact: One of the top reasons why a person checks into assisted living, is because they can't get off the toilet 🚽 Translation: They lack the strength & mobility needed to do 1 half-rep of a bodyweight squat…

❌ Instead of working out 6 days/wk ➡️ *Start* with 1 ❌ Instead of tracking calories + macros ➡️ *Start* by eating 25g more protein each day ❌ Instead of trashing ALL junk food in the house ➡️ *Start* by adding the fruits you enjoy When starting, 𝙚𝙖𝙨𝙮 𝙗𝙚𝙖𝙩𝙨 𝙝𝙖𝙧𝙙

What helps bloating more than that $65 greens powder: ⁃ Eating 20-60g of fiber/day ⁃ Walking 8-12k steps/day - Not sitting more than 4-6h/day

The goal is not to meal prep this week The goal is to 𝙗𝙚𝙘𝙤𝙢𝙚 𝙨𝙤𝙢𝙚𝙤𝙣𝙚 who eats well The goal is not to crush a 30-day challenge The goal is to 𝙗𝙚𝙘𝙤𝙢𝙚 𝙨𝙤𝙢𝙚𝙤𝙣𝙚 who’s active If the approach isn’t something you can handle for life Change it

How long building muscle ACTUALLY takes: 𝟮-𝟲 𝘄𝗲𝗲𝗸𝘀 = Strength & endurance start to increase 𝟲-𝟴 𝘄𝗲𝗲𝗸𝘀 = Add notable muscle mass 𝟲-𝟭𝟮 𝗺𝗼𝗻𝘁𝗵𝘀 = Whole body change in appearance 𝟭-𝟱 𝘆𝗲𝗮𝗿𝘀 = Complete transformation - 10-50lbs muscle gained

100 OK workouts > 10 killer workouts 1-month on Macros > 1-week no carbs 10k steps/day > 10 HIIT classes/month Consistency > Intensity

Instead of working out six days a week, start with one. Instead of tracking calories+macros, start by trying to eat 25g more protein each day. Instead of trashing ALL junk food in your house, start by adding all the fruits you enjoy. Sometimes when starting, easy beats hard.

Instead of working out six days a week, start with one. Instead of tracking calories+macros, start by trying to eat 25g more protein each day. Instead of trashing ALL junk food in your house, start by adding all the fruits you enjoy. Sometimes when starting, easy beats hard.

@AlpacaAurelius Tell me you don’t understand what type 2 diabetes is without telling me you don’t understand what type 2 diabetes is😂 This is such an uneducated/ignorant tweet🙄

Type 2 diabetes is a ridiculous disease. It can be reversed in weeks. 0 people should have it

If you workout 5+ days a week… And aren’t making progress because of nutrition. Skip ONE workout per week and dedicate that hour towards meal prep. That one hour will hold 10X more value when it comes to making progress.

The best exercise is the one you enjoy doing everyday. The best diet is the one that doesn’t feel like a diet. 100 decent workouts > 10 excruciating workouts 30 days hitting your macros > 1 week eating no carbs Don’t undervalue consistency when making a plan.

Progress is not an event It’s not a place you arrive Don’t measure the present moment on how “finished” you are Measure the present moment on whether you’re moving forward or backward

Bottom Up = Focusing on the micro, case-by-case details (Specific diets, supplements, cleanses, meal timing, etc.)

Top Down = Find macro laws that drives all progress (Training style/frequency, calorie intake, macronutrient distribution)

If you struggle with progress towards your health, try focusing on it from the top down, not the bottom up.