Lower Body Strength Foundations

As recommended by Peter Attia, this routine focuses on building strength in the upper body while improving overall stability and movement quality.

• Increased upper body strength
• Improved shoulder and core stability
• Enhanced injury prevention
• Better posture and upper body function

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Watch the full episode: 261 ‒ Training for The Centenarian Decathlon

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This clip is from episode #261 of The Drive - "Training for The Centenarian Decathlon: zone 2, VO2 max, stability, and strength"

In this special episode filmed live in front of readers of Outlive, Peter answers questions revolving around his concept of the centenarian decathlon.

• The pyramid of cardiorespiratory training
• Peter's zone 2 training and recommendations
• Peter's VO2 max training and recommendations

The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 60 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer's disease, cancer, mental health, and much more.

Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.

Learn more about Peter Attia

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Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions.

For all of Peter's disclosures and the companies he invests in or advises, please visit his website where he keeps an up-to-date and active list of such companies. For a full list of registered and unregistered trademarks, trade names, and service marks, please review the Terms of Use.

Let's build that back strength! This routine focuses on your pulling muscles - back, biceps, and rear deltoids. We're not just working out, we're sculpting a stronger, more balanced upper body.

• Develops your back, bicep, and rear deltoid muscles
• Improves your overall upper body pulling strength
• Enhances your posture and creates that coveted V-taper look

Remember, a strong back is the key to overall upper body strength and great posture. Stick with it, and you'll be amazed at the changes you see and feel!

Get started going to the gym the RIGHT way! Everything from how to prepare to supplements and pre/post workout etc. in this video I cover everything I wish I would have known before I went to the gym for the first time.

• The Magnus Method Training Program App
• Daily fitness advice & inspiration on Instagram

• My Beard Oil
• My Training Bands

This routine emphasizes:

• Regular gym attendance
• Progressive overload
• Proper form and technique
• Training within proximity to failure

Over the past 8 years of consistent weight training, I have been able to put on roughly 20lbs of muscle without excess fat gain and without bulking. This video covers the important factors that helped me build muscle while staying lean or at least not increasing body fat.

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Legs hypertrophy training to prevent age-related strength loss and build a stable foundation to use the body well into the future

Legs stability training to prevent age-related strength loss and build a stable foundation to use the body well into the future

This workout is the foundation for building and maintaining muscle mass and strength as you age, focusing on compound exercises with heavy weights and low repetitions.

• Increased muscle mass and strength
• Improved bone density
• Enhanced metabolic rate
• Better overall functional fitness

1. Workout Frequency: 2-3 days per week

   • Lift heavy in the gym
   • Carry heavy on field days

2. Diet: Follow a low carb, low sugar diet

   • Reduce or avoid fruits and vegetables (high in carbs and sugar)

3. Mindset: Adopt a strong and resilient attitude

Your workout hour is the most important hour of the day. Plan it and follow through with maximum vigor for enhanced health benefits.

Let's build that upper body strength! This routine focuses on your pushing muscles - chest, shoulders, and triceps. We're not just working out, we're sculpting a stronger, more capable you.

• Develops your chest, shoulder, and tricep muscles
• Improves your overall upper body pushing strength
• Enhances your posture and upper body aesthetics

Remember, consistency is key. Stick with it, and you'll be amazed at how quickly you progress!

Get started going to the gym the RIGHT way! Everything from how to prepare to supplements and pre/post workout etc. in this video I cover everything I wish I would have known before I went to the gym for the first time.

• The Magnus Method Training Program App
• Daily fitness advice & inspiration on Instagram

• My Beard Oil
• My Training Bands

A balanced nutrition plan is crucial to support your fitness goals. Remember, you can't out-train a bad diet - nutrition is just as important as your workouts!

• Supports muscle growth and recovery
• Helps maintain or achieve a healthy body composition
• Provides sustained energy for workouts and daily activities

Stick with it, and you'll be amazed at how much better you feel and perform both in and out of the gym!

Learn how to start your gym journey the RIGHT way! This comprehensive guide covers everything from preparation to supplements and pre/post workout routines.

🎥 Watch the full video to discover everything I wish I had known before my first gym session.

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💪 Instagram: @magnuslygdback 💪

• Beard Oil
• Training Bands

A complete guide on the fastest way to lose belly fat and stomach fat.

Focus on progressive overload to build and maintain muscle mass while losing fat. This routine emphasizes compound movements and gradual increase in weight or reps.

• Muscle preservation during fat loss
• Increased strength
• Improved body composition
• Enhanced metabolic rate

My name is Aseel Soueid. I create videos about fitness, nutrition and lifestyle, providing informative content and entertaining vlogs. I teach an approach where you can achieve your fitness goals regardless of your circumstances, training effectively while still enjoying your favorite foods.

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• Type 1 Diabetic living with celiac disease and lactose intolerance

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• Email: SuedeStrongFitness@gmail.com or DiabeticandAesthetic@gmail.com

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A progressive resistance training routine focused on building and maintaining muscle mass for longevity. This routine emphasizes the importance of consistent training and progressive overload.

• Increased muscle strength and size
• Improved bone density
• Enhanced metabolic health
• Better glucose control
• Reduced risk of sarcopenia
• Improved functional capacity and independence

Remember: Consistency is key. Aim to perform this routine three times per week, allowing for adequate recovery between sessions. Track your progress and gradually increase weights or repetitions to ensure continued adaptation and muscle growth.

In this episode, host Dr. Gil Blander welcomes Dr. Gabrielle Lyon, a board-certified family physician and New York Times bestselling author of "Forever Strong".

• The growing epidemic of sarcopenia, accelerated by GLP-1 medications
• Importance of muscle health for overall longevity
• Introduction of the "muscle span" concept
• Critical role of skeletal muscle as a metabolically active organ
• Best practices for building and maintaining muscle throughout life
• Public misconceptions about prioritizing current needs over future health
• Complexities of protein consumption and daily protein goals
• Misconceptions regarding hormone replacement therapy
• Importance of muscle-centric medicine

• Occupation: Physician specializing in muscle-centric medicine and longevity
• Notable: New York Times bestselling author
• Company: Dr. Gabrielle Lyon
• Find her on: LinkedIn, Instagram

• [00:01:09] Meet Dr. Gabrielle Lyon
• [00:06:09] The Importance of Muscle Health
• [00:09:37] Writing and Impact of 'Forever Strong'
• [00:14:45] The Role of Skeletal Muscle
• [00:21:54] Building and Maintaining Muscle
• [00:26:40] The New Epidemic: Muscle Loss
• [00:30:22] Optimizing Health with InsideTracker
• [00:39:41] The Importance of Healthy Skeletal Muscle
• [00:43:03] The Reality of Aging and Taking Action
• [00:45:43] Hormone Replacement Therapy: A Controversial Topic
• [00:53:52] Understanding Dietary Protein
• [01:00:23] Protein Consumption and Distribution
• [01:03:33] The Role of Animal-Based Products in Human Health
• [01:15:55] Supplements for Muscle Building and Health
• [01:17:51] Top Tips for Health Span and Longevity

As a token of our gratitude, we're excited to offer you 15% off your next purchase. Simply click the link below to redeem your discount: https://info.insidetracker.com/podcast

For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast