Jason Khalipa’s Non Negotiables to Get Under 10% Bodyfat without Losing Muscle Over Age 40
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Intro
- Maintaining physique and strength while aging is possible, even with a busy schedule. (00:00:15)
- Body composition can change over time, allowing for increased lean muscle mass and improved aerobic capacity while maintaining strength.
- Consistent training over many years leads to significant physical development, like increased muscle mass.
Build up to Your Goals
- It is possible for anyone to achieve their fitness goals by gradually building upon their progress, similar to constructing a roller coaster that ascends higher over time.
- Maintaining a desired physique becomes easier once a certain level of fitness is attained, requiring less effort compared to the initial process of reaching that point. (00:02:32)
- By consistently putting in a reasonable amount of effort, individuals can sustain their fitness levels due to the foundation they have established through their past hard work. (00:02:52)
Start Training Today
- The optimal time to commence rigorous training was in the past, with the present moment being the next best opportunity, as physical capabilities tend to decline with age.
- Building a strong physique in one's youth is advantageous, as it becomes easier to maintain muscle mass later in life.
- Youthful advantages include hormonal factors, time availability, and enhanced recovery, all contributing to optimal muscle-building conditions. (00:03:47)
15% off Fatty15
- Fatty15 is a C15 fat that has been found to be more effective than Omega-3s, particularly for cell membranes and protection.
- Unlike Omega-3s which can become rancid, Fatty15 is oxidation-resistant and comes in a powder form.
- Fatty15 may lead to noticeable cellular benefits quickly.
Higher Intensity Training to Maintain Strength
- The body adapts more quickly to training when it is stressed and pushed to a high intensity. (00:06:47)
- High-intensity training can be more time-efficient than high-volume training, allowing for more time to be spent on other activities.
- High-intensity training can help control appetite more effectively than high-volume training, making it easier to maintain a calorie deficit.
Find Which Way of Training is Best For You
- People who already run 10-15 miles daily and find it mentally and physically fulfilling should continue their routine.
- A good way to start a fitness routine is by committing to three days a week, including strength training and high-intensity conditioning. (00:12:12)
- Setting strict mileage goals without considering individual recovery abilities and perceived exertion (RPE) can make it unsustainable to lose weight, especially for beginners.
Weight Lifting
- People who do not include weightlifting in their program are missing out on a tool that can help with fat loss.
- People often associate a good workout with sweating, and while there is no scientific evidence to support this, there may be a psychological component to it.
- There is a difference between a good workout and a bad workout, but the difference in calories burned is not significant. (00:18:29)
Don't Chase the Perfect Workout
- It is important to view every workout as a positive step towards lifelong fitness, rather than striving for a single "perfect" workout and risking discouragement.
- Consistently showing up for workouts and putting in effort is more important than focusing on minor details or comparing progress to others.
- Having a workout plan or app can be beneficial for maintaining consistency and reducing the mental effort of deciding on a workout routine.
Where to Find More of Jason's Content
- Workouts are available on the TrainHeart app which can be found at the website th.fit. (00:23:36)
- A newsletter and further information are available on the Instagram account Jason CIP.
- The goal is to build a group of people who want to train, protect, provide, and improve their fitness.