The Over 40 Alpha Podcast

Progressive overload is a fundamental training principle in strength training, muscle building, and athletic performance enhancement. Firstly, its base is that the human body adapts to stress. Therefore, to continually stimulate improvements in strength, muscle size, and endurance, you must progressively increase the stress on your muscles during exercise.Engaging in progressive overload ensures your body receives constant challenges, forcing it to adapt to higher stress levels. As a result, this adaptation process leads to increased muscle fiber recruitment and improved neural adaptations. Moreover, the adaptation process also generates physiological changes that contribute to greater strength, muscle growth and endurance.During this episode, I cover the many important aspects of this fundamental training principle. Implementing progressive overload will enhance your strength, muscle growth, and overall muscle performance. I hope this episode inspires you to try this fundamental training principle immediately. You won’t regret it. “Progressive overload is the science and the foundation of muscle growth and strength.” —Funk RobertsIn This Episode: How to find out your rate of perceived exertionConcept of progressive overload and its importanceBenefits obtained thanks to this training principleThe science behind progressive overload, including General Adaptation Syndrome (GAS)Breakdown of the 15 ways to implement this concept in your workoutsTips on incorporating progressive overloadResources: Join the Over 40 Alpha Brotherhood for just $1 – click here to start todayConnect with Funk Roberts: Website - https://www.over40alpha.com/ Instagram - https://www.instagram.com/funkrobertsfitnessSubscribe and Listen on iTuneshttps://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685 Listen to This Episode on Your Favourite Podcast Channelwww.over40alphapodcast.com

This is episode 102 of the podcast, but episode 2 of our Muscle Talk. In this section, my co-host Flex Marks and I discuss muscle, strength training, building muscle, and getting strong. We share information for men in their 40s, 50s, 60s, 70s, and beyond because we have no room for error. Flex has more than 25 years of experience in the industry. He's a Certified Strength & Conditioning Coach. Flex focuses on training guys online and in person. It's important to mention that he trains EVERYBODY, from beginners to athletes. Flex loves coaching people and making them strong and lean. Some people are not willing to train their weak links. But they have to do it. We all have something that needs improvement. The glutes, the abs, the pecs. You must be uncomfortable addressing the parts of your body that need improvement. Functional training can help you do just that. In this episode, we'll explore the world of functional training and how it can help you improve your overall fitness and ability to perform daily activities. Besides sharing our definition of functional training, we mention variations of the most important movements and why you should confuse your body constantly to get better results. Remember that we, men, are here on this Earth to provide, protect and procreate. You will be the patriarch of your family, whether you want it or not. So start taking care of yourself to support your family and yourself. Until next time. “Functional training is using movements, exercises, workouts that will translate over into everyday life.” —Funk Roberts In This Episode: Definition of functional trainingFocusing on the transverse plane of the bodyFundamental foundational movementsImportance of training the backAdditional four exercises you should doHow to improve your techniqueVariations of squats, lunges, pulls, and push movementsResources: Join the Over 40 Alpha Brotherhood for just $1 – click here to start todayMax Muscle 90-Day Home Muscle Building Workout Program - https://maxmuscleprogram.com/max-muscle-sales-pageConnect with Jay “Flex” Marks:VIP Personalized Coaching with Coach Flex - https://freakmusclebuilding.comFreak Squat Training Program – https://www.freaksquadtraining.comInstagram -Connect with Funk Roberts: Website - https://www.over40alpha.com/ Instagram - https://www.instagram.com/funkrobertsfitnessSubscribe and Listen on iTuneshttps://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685 Listen to This Episode on Your Favourite Podcast Channelwww.over40alphapodcast.com

Hormones are chemical substances that coordinate several functions in the body. They deliver messages to cells, tissues, and organs so they can perform their regular operations. Besides, hormones control metabolism, growth and development, homeostasis, sexual function, reproduction, mood, and the sleep-wake cycle. Male hormones, including testosterone, play a significant role in a male’s reproductive and sexual health. Unlike female hormones, men’s hormones remain pretty steady from adolescence until far into their reproductive years. However, imbalances in male hormones still occur, which can negatively affect health and cause several disorders. Understanding how lifestyle factors influence hormone health can help reduce these imbalances. It’s important to realize that there are factors that influence male hormone health. Men often think that bodily changes, such as weight gain, body pain, and muscle stiffness, are part of aging. But most of these symptoms are usually caused by a hormone imbalance. Although aging naturally causes a change in male hormone levels, lifestyle factors often contribute to these changes. Moreover, these lifestyle factors can also affect testosterone levels in younger men. In this episode, I will focus on testosterone, as well as other hormones linked with its production. Besides, I will explain when is the only time you should embrace the dad body and why walking is not enough for training. Thank you for listening, have a good day, and get it done!“You need support because you can’t do this alone. As much as you think you can, you can’t. Open up for that support. Get help from other guys who are doing the same thing you are doing.” —Funk RobertsIn This Episode: Why testosterone is the number one male hormoneSymptoms of low testosteroneFactors that influence hormone imbalanceEffects of alcohol on low testosterone levelsTypes of male hormones and their functionsCharacteristics of testosterone productionHigh estrogen and its relation with testosterone production5 hormones that kill your testosterone levelsResources: Join the Over 40 Alpha Brotherhood for just $1 – click here to start todayPrevious episode about alcohol consumption - https://podcasts.apple.com/us/podcast/episode-98-effects-of-alcohol-on-testosterone-and/id1446632685?i=1000599119325Book “Estrogeneration: How Estrogenics Are Making You Fat, Sick, and Infertile” by Antony G. Jay - https://www.amazon.com/Estrogeneration-Estrogenics-Making-Sick-Infertile/dp/1946546011Alpha Max Test 3D – 10% off Code: FUNK10 - https://funksupplementshop.com/product/alpha-max-test-3d-ultimate-testosterone-booster/Connect with Funk Roberts: Website - https://www.over40alpha.com/ Instagram - https://www.instagram.com/funkrobertsfitnessSubscribe and Listen on iTuneshttps://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685 Listen to This Episode on Your Favourite Podcast Channelwww.over40alphapodcast.com

As you age, maintaining and improving your core strength becomes increasingly important. A fit core helps prevent injury and improve your overall fitness. Furthermore, it plays a vital role in maintaining balance, posture, and mobility.During this episode, you'll learn what makes up your core region. And we'll also explore the costs of having a weak core. Besides, you'll learn the best ways for you, as a man over 40, to train your core muscles. We'll also dive deep into the latest research on core training. Furthermore, I'll provide practical tips and exercises to help you get the most out of your workouts.You'll also learn about the 4-Core Training system I created. At first, designed for fighters, this system is now available to every man. I'll explain how to implement these routines to ensure you cover all aspects of core training, such as rotary training, dynamic core stabilization, anti-flexion, and extension. Whether you're a seasoned gym-goer or just starting, this episode will give you valuable insights and practical advice to help you achieve your core training goals and maintain optimal health as you age. So join me as we explore the fascinating world of core training for men over 40!“Training your core is gonna be so important as we get older, even if you never trained core before.” —Funk RobertsIn This Episode: Importance of core strength as we get olderHow my son is training the right wayA weak core increases the chances of getting injuredAnatomy of the coreThe protective function of the brain when you feel painCore strength for golfers and other athletesMovements and anti-movements for the coreResources: 28 Day Core Training Challenge and 4 Core Training Program - https://www.over40shred.com/coretrainingover40Funk Roberts Fitness Shred App - https://apps.apple.com/us/app/funk-roberts-fitness-shred-app/id1421575783Join the Over 40 Alpha Brotherhood for just $1 – click here to start todayConnect with Funk Roberts: Website - https://www.over40alpha.com/ Instagram - https://www.instagram.com/funkrobertsfitnessSubscribe and Listen on iTuneshttps://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685 Listen to This Episode on Your Favourite Podcast Channelwww.over40alphapodcast.com

Muscle talk is essential. The reason behind this is that as we get older, we start losing muscle and gaining fat. Therefore, we must train our bodies smartly to gain strength, especially after 30. In this episode, I discuss this important topic with Jay "Flex" Marks. Flex is a Certified Strength & Conditioning Coach with over 25 years of experience. He coaches men over 30 and helps them achieve & maintain their dream physiques. At the age of 47, he has successfully helped thousands of guys build the body they've always wanted, with zero cardio, fad diets, and gimmicks. Today, we'll discuss our top muscle-building workout protocols designed to help you maximize your gains and reach your muscle-building goals. Whether you're a seasoned gym-goer or just starting out, these protocols will provide you with the knowledge and guidance you need to build the muscle you want. So grab a notebook and get ready to take some notes because we're diving into the world of muscle-building and the workout protocols that will help you get there. “Lots of people don’t know the difference between exercising and training. And exercising is just random exercises, and there’s no setlist, there’s no protocol, there’s no phase that you are in.” —Jay "Flex" Marks In This Episode: Supplements are one way of building muscleFlex Marks’ backgroundConfusion and progression when trainingOutside The Box Training SystemDifference between exercising and trainingPeople not taking adviceOur favorite trainingsResources: Supplements - https://funksupplementshop.com/Join the Over 40 Alpha Brotherhood for just $1 – click here to start todayMax Muscle 90-Day Home Muscle Building Workout Program - https://maxmuscleprogram.com/max-muscle-sales-pageConnect with Jay “Flex” Marks:VIP Personalized Coaching with Coach Flex - https://freakmusclebuilding.comFreak Squat Training Program – https://www.freaksquadtraining.comConnect with Funk Roberts: Website - https://www.over40alpha.com/ Instagram - https://www.instagram.com/funkrobertsfitnessSubscribe and Listen on iTuneshttps://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685 Listen to This Episode on Your Favourite Podcast Channelwww.over40alphapodcast.com

I know first-hand the effects of how drinking and not drinking can do to your body. In fact, I used to be a big partier in my early 40s. But I have not had a drop of alcohol in over 8 years. And that is not because of an addiction. It is because I saw what it was doing to my body, health, and testosterone levels.NOW I know first-hand how incredible it is NOT to have alcohol in my system and its effects on my health. For me, it actually started with a DRY January challenge. You may be asking: “Dry January? What the hell is that?.” Dry January started in 2013, and more than 4,300 people pledged not to drink alcohol for the month. And yes, “dry” means abstaining from alcohol for a month—no cheat days. In 2017, that number spiked to more than 5 million worldwide, and today it’s grown exponentially. Dry January participants claim that giving up drinking for one month can reverse the negative health impacts of regular drinking, like fatty liver disease and elevated blood sugar. They also champion that not drinking can improve sleep and enhance energy.In this episode, we will talk about how alcohol affects your testosterone levels and your weight loss journey. Hopefully you’ll learn a lot here. “If you drink a lot of beer, and you stop drinking that beer, I’m telling you - In 60 days, not only you are gonna feel better, but you are gonna look better and you are just gonna feel like a man.” —Funk Roberts In This Episode: New guidelines for alcohol consumption in Canada Positive effects of Dry JanuaryProblems associated with low levels of testosteroneRole of the pituitary gland in hormone release What estrogen does in your body High-levels of cortisol and drinking alcohol Consequences of drinking alcohol every dayHow to re-introduce alcohol after losing weight Resources: Join the Over 40 Alpha Brotherhood for just $1 – click here to start todayConnect with Funk Roberts: Website - https://www.over40alpha.com/ Instagram - https://www.instagram.com/funkrobertsfitnessSubscribe and Listen on iTuneshttps://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685 Listen to This Episode on Your Favourite Podcast Channelwww.over40alphapodcast.com

When men over 40 want to change their habits, they start strong. They go to the gym and commit to losing weight. But then they end up falling off, quitting, and not getting the expected results. This happens because they make specific mistakes. I also made these mistakes while struggling to burn my belly fat. Today I will share with you the characteristics of those mistakes and how to prevent them from derailing your goals. The most important thing about your nutritional plan and exercise routine is that they must be sustainable. You want to eat the same thing now until the end of your life. Or, at least, for five years. You want to follow a simple diet. You want a nutritional lifestyle that you can implement into your life. And to achieve sustainability, balance is critical. In this episode, you will learn how to eat, exercise and sleep to support your body over 40. My recommendations will help you build muscle, have more brain power, increase your testosterone level, and feed your thyroid. This will inspire you to care for your body, kingdom, and whole self. Let's go. “You’ve got to follow a plan that’s gonna help with your testosterone, it’s gonna help bounce your hormones, it’s gonna help decrease estrogen, it’s gonna help increase your metabolism by eating foods that are gonna support your thyroid.” —Funk RobertsIn This Episode: How this podcast will help men over 40 Characteristics of the Alpha Brotherhood support group and how it can help you How to naturally increase your testosterone levelsDealing with muscle loss and focusing on building muscle What happens when you follow the wrong diet Exercises that actually work to build muscleImportance of getting enough sleepEmbracing mobility for recovery Resources: Join the Over 40 Alpha Brotherhood for just $1 – click here to start todayConnect with Funk Roberts: Website - https://www.over40alpha.com/ Instagram - https://www.instagram.com/funkrobertsfitnessSubscribe and Listen on iTuneshttps://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685 Listen to This Episode on Your Favourite Podcast Channelwww.over40alphapodcast.com

Are you growing a mustache for Movember and thinking that’s enough to present as a pillar ‘Alpha’ in your community? If you want to put men’s health front and center, it starts with you, here, now. It’s paying $1 to join the Over 40 Alpha Program specifically designed for men (like you) to set you up for a lifetime of success. Funk Roberts is breaking down all the barriers of resistance in this episode, giving us a sneak peek of the brotherhood program that’s yours for the taking. Forget getting sick at 52 – we’re talking about doing burpees when you’re 100! Listen to the testimonials, and learn from other broken men who came in obese and with low testosterone and who have turned their lives around, thanks to the Over 40 Alpha Program. It’s urgent and entertaining, and it’s just the episode you need to shake you out of your slumber and start dealing with your injuries and chronic health issues. Join Funk Roberts for an inside glimpse into the brotherhood. Men, it’s time to step up in more ways than just growing a mustache. Funk is here to challenge you. He wants you to prove him wrong. Do you accept? “I want you to come onto the program and take part and take action. If you listen to this podcast you'll see how we have the action steps and how we break it down for you and make it easy for you to start. Again, this is set up for your success. And what a perfect time of the year for you to get started.” — Funk RobertsIn This Episode: Welcome to Men’s Health Awareness Month A behind-the-scenes look at the brotherhood What you get for your $1What happens in the first 30 days? Why it's important to join the Facebook group and download the appWhat happens when you have between 8% to 15% body fatBuilding Alphas with 'alpha action' From Phase 1 to Phase 36 – what's involved as you get into shapeChoosing your start dateWhat the milestone system is aboutIncrease your testosterone naturally...And so much more!Resources: Join the Over 40 Alpha Brotherhood for just $1 – click here to start todayConnect with Funk Roberts: Website - https://www.over40alpha.com/ Instagram - https://www.instagram.com/funkrobertsfitnessSubscribe and Listen on iTunes:https://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685 Listen to This Episode on Your Favourite Podcast Channel:www.over40alphapodcast.com

What happens when we stop moving? That’s probably the day we stopped breathing. Moving is as essential to living and that’s something Ruston Webb has proven not just from countless research and studies but from his own experience dealing with people who are suffering from various types of pain. Ruston is the brotherhood’s resident alpha mobility specialist who revolutionized the Knee Pain Fix Solution Program. This program has been helping not only the whole brotherhood but a lot of people who are suffering from pain due to injuries find their way to recovery and living pain-free once again. Learn what the Knee Pain Fix Solution Program is all about and why mobility is key to dealing with any type of physical pain.“You have to have muscle tissue. They have proven through tons of research that you gotta have more muscle. It's one of the best things your body can have and if you're injured, you're not gonna get it.” —Ruston WebbIn This Episode: Learn the philosophy behind what causes knee painWhat inspired Ruston to come up with the knee pain solution and how it works as a double edge swordDiscover the truth behind what’s really causing knee painHow posture, muscle building, and knee pain are interrelatedWhy looking at the long term is a man thing you should not put offResearchers are saying say this is one of the best things your body can haveSpecific movement patterns you need to take away to achieve synergistic dominanceMobility exercises to optimize the body without making the knee pain worseWhy your pain should not be a reason not to move or live betterWhy movement is one of the most important things you should NEVER loseResources: Join the Over 40 Alpha Brotherhood for just $1 – click here to start today21-Day Knee Pain Fix Solution Program – www.over40shred.com/kneepainfixGray Cook - one of the godfathers of movement in the PT world – https://www.otpbooks.com/gray-cook-business-of-movement-foreword/Connect with Ruston Webb:Email - rustonwebb@gmail.comConnect with Funk Roberts: Website - https://www.over40alpha.com/ Instagram - https://www.instagram.com/funkrobertsfitnessSubscribe and Listen on iTuneshttps://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685 Listen to This Episode on Your Favourite Podcast Channelwww.over40alphapodcast.com

Exercise is one of the pillars alpha men live by. It's an essential part to add to your routine, not only to look fit but also to stay healthy and maintain your energy as you age. But, we don’t follow just any exercise that we see from training videos or the workouts we used to do when we were younger. There are specific workouts designed for men over 40 that need to be followed, religiously. Problem is, how do we know what kind of exercise is safe and effective for our age? Fret not, Funk has prepped up these 10 commandments to guide you and help you from falling into the wrong routines that not only are ineffective but may also even cause you injury and serious harm. “As we get older, we're losing strength and muscles. We have to keep moving because if we stop moving, it's going to be harder to get back from injuries. What keeps the pain down is working out and mobility. —Funk RobertsIn This Episode: Funk talks about the major pains men over 40 have to deal with as they get olderThe workouts you absolutely should NOT be doing as you get olderDiscover the type of workout that allows you to lose belly and visceral fats while it builds your muscle and promotes functional strengthHow long you should be doing cardioHow to protect your body from injuries during a workoutA critical aspect that men often miss in their workoutsEquipment used for strength building BUT is extremely dangerous to men over 40Workout programs recommended for over 40 alphaSpecific things you need to honor in your workout…and MORE!Resources: Join the Over 40 Alpha Brotherhood for just $1 – click here to start todaySave 10% on all Supplements, Fitness Equipment, and Programs at Funk Supplements and Fitness Shop (Use the discount code: PODCAST10) – www.funksupplements.comConnect with Funk Roberts: Website - https://www.over40alpha.com/ Instagram - https://www.instagram.com/funkrobertsfitnessSubscribe and Listen on iTuneshttps://podcasts.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685 Listen to This Episode on Your Favourite Podcast Channelwww.over40alphapodcast.com