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The body is always adapting; if you do it right, you will respond great! (1:42)
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Considerations to take into account when constructing a routine for this avatar. (5:49)
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The RIGHT Way to Workout & Eat to Get GREAT Results if You’re Over 50 Years Old.
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An effective full-body workout 2 days a week. (8:52)
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Day 1: Push a sled, incline dumbbell chest press, cable rows, standing dumbbell shoulder press, dumbbell curls, press down, and a plank. (12:02)
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Day 2: Trap bar deadlift, push-ups, pull-downs, rear flys, hammer curls, closer grip push-ups, cable chop, and standing calf raises. (18:03)
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Activity: Aim for 8k steps a day, then 10k, and then 12k steps a day. (21:57)
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Diet: Women eat 30, men eat 45 grams of protein per meal FIRST, eat veggies SECOND, and eat a starch or fruit LAST. (23:40)
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Sleep: No electronics, take glycine and magnesium before bed, and aim for a 9-hour window. (26:13)
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Supplements: Multivitamin, 2000IU Vitamin D plus K, and creatine 10 grams a day. (26:57)
