Fitness Strategy for Age 30, 40, and Over 50

Importance of Maintaining Muscle Mass

• After the age of 30, muscle mass tends to decline, affecting movement and increasing fat levels.
• High fat levels are associated with metabolic syndrome diseases.

Health Maintenance Strategies

1. Weight Training

   • Prevents osteosarcopenia obesity with weight training.
   • Principle of progressive overload: gradually increasing the load.
   • Focus on compound movements (multi-joint) such as push-ups, bench press, squats, lunges.
   • Minimum weight training done 1-2 times per week, 6-12 repetitions per set.

2. Nutrition and Protein

   • Prioritize high protein consumption to maintain muscle mass and bone strength.
   • Protein sources: red meat, poultry, fish, eggs.
   • Recommended protein intake: 30 grams per meal.
   • Healthy fats for hormones: from animal fats, fish oil, walnuts, avocado.

3. Adequate Rest

   • Lack of sleep affects fat loss and muscle maintenance.
   • Focus on relaxation, breathing control to increase melatonin.

4. Mindset and Education

   • As you age, move more, increase weight training, and consume protein.
   • Educate yourself and remain open to new information.
   • Health independence, close to nature, and grateful for life.

Conclusion

• It is important to maintain muscle health and reduce fat with proper exercise and nutrition.
• Open-minded education and mindset help in maintaining health as you age.