How to build muscle at 35 years old? Training rules and diet tips

35 years old refers to mature or middle age - its very middle is the border of two periods. The age at which contract recruitment to the army ceases. This is the first age group of veterans in all sports.

The first period of adulthood is the period from 20 to 35 years. The second period is from 35 to 60 years.

In the first period of adulthood (20-35 years), people do not care about themselves, not about their beauty and not about their health - all their energy and time are spent on finding money and ways to spend it.

Hormones after 35 and age

Scientists have proven that with age, the level of production of your own hormones decreases. For the gods and goddesses of aesthetics, the most important are anabolic hormones: testosterone and growth hormone - somatotropin. These are the hormones of courage and youth.

Scientists even came up with a number - 1% per year. The production of growth hormone and the male hormone testosterone decreases by 1% annually.

The same scientists have proven that physical education and sports, especially strength training, help increase the production of hormones of youth and beauty.

On the other hand, overeating and a sedentary lifestyle can suppress the hormones of youth and beauty. For example, diabetes and impotence are like brother and sister: they constantly go together.

A reasonable person immediately uses banal logic: “if I’m 35 years old, and I started losing hormones, for example, at 20, then my loss of testosterone and growth hormone is about 15 percent.”

However, tests show some very small, unpleasant numbers for the level of important hormones. "Genetics!" - the obvious answer suggests itself.

No one measured hormones at 20 years old, and they could have decreased by more than 1% per year.

Nutrition for an athlete over 35 years old

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Actually, by writing this article I wanted to draw attention to the obvious failure in nutrition programs that, it seems to me, exists in all descriptions. 1.5 or 2.5 grams of protein per pound of weight, how many liters of milk and calories you need to eat, etc. And not a word about what age you are... And this is oh so important. This set of my personal conclusions and opinions in no way claims to be a scientific work or the ultimate truth. Rather, it is an attempt to digest the information you have read and extract common sense from it. I have carefully studied the materials published on Shakhta, and not only that. They are partly contradictory, partly coincide and, to one degree or another, are comparable with modern “dietological” research.

Perhaps I’ll start by trying to explain - why exactly over 35?”

As you know, the human body develops in periods. Starting from prenatal (we are not interested in details) and ending with extreme old age (I will definitely touch on it at the end of the article). From about 12-13 years old, boys begin their maturation period. It lasts until about 17-18 years of age and varies greatly for different individuals. One guy fully matures by the age of 15, while another continues to grow after 25. Therefore, I would add five to seven years to this period and roughly limit the period of “growing up” to 25 years. During this time, most “guys” become “men” - in every sense of the word.

What happens between the ages of 25 and 35? And quite interesting processes are happening. The youthful unstable level of sex hormones stabilizes at a certain level, different for each individual. But, as a rule, this level is quite high. At this point, bone growth and cartilage hardening have ended. Metabolism (metabolism) is quite high, but its emphasis is shifted in relation to the youthful period.

After 25, the bones become stronger and the person becomes heavier. The joint capsules grow and strengthen, and the ligaments become stronger. In everyday life this is called “maturing.” As a rule, young guys gain additional weight and “width”. And if in adolescence the main task of the body was to grow to the programmed size, then after 25 the emphasis shifts to gaining weight and strengthening the body.

It seems that training between the ages of 25 and 35 is the most productive. Agree. Although I will note that judging by the materials I read from the same Arthur Jones, young people with good progress are injured more often than mature athletes. And this is partly due to lack of experience. In part, this also speaks of the insufficient strength of the ligamentous apparatus. This is my personal conclusion, it may well turn out to be erroneous. Thus, I am inclined to believe that really high loads up to the age of (at least) 25 years are fraught and quite risky. How does this all relate to nutrition? And it's very simple. In adolescence, the body grows. And he uses food to a greater extent to build bones and initial muscle mass. During this period, normally developing children do not have problems with excess weight. He simply has nowhere to come from. Unless, of course, we are talking about a TV fan, glued to the TV with a bag of chips and a can of beer. I'm talking about normal active guys. During this period, overeating does not lead to either obesity or indigestion. There would be activity. Football, cycling and even dancing followed by nightly exercise - all nutrition goes into action. Plus unspoiled liver, kidneys and other internal organs. And the pumping sucks literally everything out of food. After 25, people usually graduate from college or, having come from the army, from other educational institutions. They have a more or less measured life. Many start families or live in civil marriages. And according to the genetic program, the body no longer needs to grow. But there is still something to “finish”. We need to build up a “normal body”. What is a "normal body"? According to Jones, this is the quantity and quality of muscles and ligaments that can be guaranteed to satisfy the current needs of the body. This is why (apart from genetic background) different people develop differently. A programmer sitting at a computer all day without physical activity will, on average, be a “pale belly.” At the same time, even a genetically quite unlucky person, but having a lot of physical activity, will develop an individual of a very athletic appearance. This is all, of course, very relative. And the real state of affairs is much more complicated. But be that as it may, I would draw the following general conclusion: between the ages of 25 and 35, a person gains weight, strength and “strength” to his current “norm”. And if we are not talking about a constantly progressing athlete, but about the average person, then by the age of 35 his period of productive use of nutrition ends. What do I mean by “productive”? This is when almost all food is used to complete the building of the body, and not to accumulate fat bags. I repeat once again, I do not consider deviations. We are talking about the average norm. Finally we come to the most interesting part. From a certain age, the average man begins to store fat “in reserve.” I very roughly set this milestone at 35 years. Of course, this period is VERY different for each person. However, I noticed that if a person after 35 years does not gain fat in the lower back and around the navel, he will remain a “dried roach” until the end of his days. This is a complete mesomorph. There are very few of them, believe me. And the problem of nutrition is not a problem for them - at least they will never know the problem of “excess weight.” For the rest of the majority, the problem of fat accumulation does exist. Please note that the fact of fat accumulation depends little on your lifestyle and eating habits. Only the rate of obesity depends on this, but not the fact itself. Therefore, I made the following conclusion for myself: after 35 years, the general adjustment of the body is aimed at ACCUMULATING FAT RESERVES, in accordance with the current needs of the body and its capabilities. That is, the less constantly present physical activity, the richer the nutrition and the calmer the life, the faster the accumulation occurs. We have not only a positive energy balance, but also all the conditions for accumulation. Therefore, having a constantly progressive load, an athlete after the age of 35 should, in theory, remain with a minimum percentage of fat. Because he burns everything either for energy or for completing muscle building. This is ideal. In life everything is a little worse. Either the athlete is engaged in fat-burning training such as marathon running or other aerobics, or he is somehow gaining the notorious fat layer. Since we are not initially talking about any pharmaceuticals for removing fat (in one way or another), then for the average endomorph it is impossible to avoid the deposition of one or another amount of fat. I specifically visited the sports center and several fitness rooms, just to observe. Even people who are very active in aerobic exercise cannot get rid of the pad around the navel or the “handles” on the waist. Yes, these deposits may be insignificant, but the owner also looks like a runt!

What about lifters, bodybuilders and just those who like to lift iron? Almost everyone has some fat... We are, of course, talking about straight people. And even if they throw Mount Everest at me, I will still argue that IRREVOCABLE reserves accumulate at the navel, at the waist, and in many other places. Many have written about this - and I absolutely agree with them. Moreover, the process of fat accumulation occurs not only subcutaneously, but also in the intestines. The so-called “gut fat”. It seems that it is not visible, but if a person begins to lift after 30-35, then the development of the press has a negative impact on the gastrointestinal tract. And in a very unusual way. As Jones proves and Vadim Pro describes, the body is VERY RELUCTIVE to part with fat reserves. This is NZ for a rainy day! And the progress in pumping is NOTICEFULLY ahead of the rate of fat loss. And if there is enough internal fat, then the pumped-up abs begin to put pressure on the intestines and stomach. However, all internal organs are subject to this pressure. Look at the strong men, not the jocks. As a rule, their stomach protrudes forward in the stomach area. Even if there is no BELLY! This, it seems to me, is connected specifically with fat deposits on the intestines and possibly on other organs. At least the term “fatty heart” has not shocked anyone for a long time. This means that literally all organs can “swim”...

I'll try to summarize in Jones's style:

1. After 35 years, the body switches to a mode of predominantly accumulating fat reserves. 2. A normally built person cannot avoid this process. 3. Genetic “wobbles” are free from this trouble, but have other “massive problems” 4. The accumulation process can be slowed down, but cannot be stopped completely. 5. The process of “fat burning” will continue to a certain level of reserves. If we transfer all of the above in relation to the nutrition process, it becomes obvious that a general approach is impossible for athletes of different ages. Their digestion and body work differently. Training before the age of 35 at sufficient intensity burns almost everything that is available for burning. Accumulation is proceeding at an extremely slow pace. Therefore, an athlete can eat from the belly. A high-calorie, high-protein diet and plenty of nutrition will not harm him. It is until the age of 35 that, in my opinion, it will be normal to drink “get big” drinks and other mixtures for fattening monsters. But after 35... The body is, of course, adaptive, and within very wide limits, but the genetic switch to the “accumulation mode” cannot be reversed. Therefore, I believe that the structure and volume of nutrition for mature athletes should be significantly different from “youth” ones. The athlete must decide for himself whether he wants to be muscular and lean (bodybuilding approach), or whether strength and volume are important to him. The first is real, but difficult to implement. The second is quite real and obviously simple. To gain strength and volume (don't care about fat), it is enough to maintain your eating style at the same “abundant” level. There won't be much fat, but it will be noticeable. The athlete will have a “smooth” shape, and the degree of “power” of his figure will be determined mainly by genetics and overall volume. And not swimming with fat is a task for first grade. If you get fat too quickly, reduce your diet slightly. But not at the expense of progress. For a bodybuilder who wants to have a minimum of fat (as the norm, all the time), the previous style of eating is not suitable. This is my belief. And I don’t believe that cycling between “gaining mass and fat” and “cutting” will bring the desired effect. Having studied a little about periodization in nutrition, I found a very interesting fact. However, it was already mentioned on the Shakhta, but my example is fantastically successful! The supercompensation effect has long been used very successfully in livestock farming and especially poultry farming. For example, if chickens are fed normally for up to 1 month, and then simply deprived of food, completely... leave only water for 10 days, and then start feeding again, then they will gain full weight in 20 days. And the same as for 3 months of normal, uniform nutrition and growth!!! Yes, they will have 15-20% more fat, but who cares. They are sold by weight, not by fat percentage. The same method is used in animal husbandry, only there the cycles are longer and there are several of them.

Doesn't remind you of anything?

I believe that changing your diet and loading style during periods of “bulking and cutting” works the same way as fattening cycling…. I also believe that after “drying”, the process of “mass gain” goes faster, and not at the expense of “meat”. Don’t forget that after 35, the body switches to fat accumulation mode. When we cycle our energy balance from positive to negative and back again, the body will tend to gain fat faster than muscle mass. Because genetically, the body has already completed construction, and adaptation of muscle mass and strength is not a higher priority. The priority has shifted to fat accumulation. Therefore, I believe that the only way to constantly maintain muscle volume and low (as far as possible) fat levels will be continuous training of the same type with the usual micro and macrocycling and appropriate non-excessive nutrition. The energy balance must closely match current costs. No excess in nutrition. Changing the macroprogram should be accompanied by adjusting the diet to the changed energy costs. I am convinced that progress with such training will be very slow and difficult. But why should we rush? The girls have been tested for a long time, there are families, injuries have been received. Our goal is not Mr. Olympia at any cost, our goal is constant progress and constant form. From here until the end of days. Main conclusion: With age, calorie intake should decrease to the level of minimally positive energy balance. How to determine nutritional adequacy? And as Jones advises... If you are gaining weight and progressing with fat gain, then you have an excess positive balance. And food can be cut back. If within a month or two, with proper micro and macro cycling, progress stops or regression appears, you are in a negative balance. This is approximately your current energy expenditure level. The increase in nutrition should only be sufficient for progress. If you eat “excessively”, then weight gain will occur mainly according to the “fat accumulation scenario”. And the older the athlete, the more likely it is that they will gain more fat than muscle. It is clear that it is unrealistic to maintain an absolutely precise diet and training intensity. We are not machines. We have illnesses and psychological breakdowns. The general idea is that from a certain age (roughly speaking, after 35), nutrition should be less plentiful compared to younger athletes. Moreover, at a certain age problems begin with the digestion of milk and some other products. Individually, of course - there are also lucky ones who can drink buckets of milk. And, nevertheless, nutrition should be more modest. Yes, I repeat, progress will be slower, but it will be of better quality. I'll add one more thought. It's no secret that the body's regenerative abilities decline with age. This is an obvious fact. This means that gradually, the intervals between workouts (while maintaining high intensity) will increase. Otherwise, a state of overtraining will occur. During the period BETWEEN workouts, energy expenditure is relatively low. Daily level of physical activity and nothing more. And a small part that is spent on muscle growth and restoration of microtraumas. Please note that with a relative increase in one-time energy expenditure at the time of training (subject to continuous progress), the average level of energy expenditure will fall, since training will occur less frequently. This makes it even more difficult to accurately maintain energy balance.

The main thing is to understand that the body’s capabilities and its settings continually change with age. Therefore, the older the athlete, the more strictly and accurately he is forced to follow the correct diet to obtain or maintain a powerful figure with a minimum of fat. How many are ready for such sacrifices? In fact, it means dedicating your entire life to polishing your body. How many people have the opportunity to do this? This is probably why information about unique strongmen of the past and present is so valuable, who, despite everything, reached heights and did not lose their strength in a very mature age. There will be new ones, God willing. I would venture to speak for more mature ages. Specifically, what happens around 45 years. Few people know about the so-called “male menopause” (although everyone has heard about the female one). However, it exists. And andrologists (men's doctors) consider the first critical age to be 35-37 years, and the second - 45-50 years. From 35-37 years old, the level of sex hormones decreases slightly. After 45 years, the level of sex hormones first rises (remember, “Gray hair in the beard, devil in the rib”?), and then sharply falls. At the same time, many people grow a belly and gain weight catastrophically.

Metabolism shifts even more to the “fat-storing” side. These, of course, are not sharp jumps, but, nevertheless, the periods are quite distinct. Thus, even if an athlete continues to train intensely and makes progress, it will become MUCH more difficult for him over the years. And I’m sure it’s not due to the exhaustion of muscle growth reserves. Simply the genetically programmed hormonal levels change.

And no amount of squats, in any progression, can change this. Yes, you can keep your metabolism at a relatively “youthful” high level, you can have relatively elevated testosterone levels. But elevated relative to the NORM! And this norm is genetically programmed... and is decreasing. So no matter how you look at it, with age, progress will be much slower, and fat accumulation will be faster. And it is impossible to avoid subcutaneous fat; you can keep its amount at some relatively low level. And the older a person is, the more strictly and accurately the energy balance must be maintained. After 60 years, testosterone levels drop catastrophically. And training and progress at this age are most likely impossible. I would like to save what has already been accumulated. And obesity is simply death in old age. Plus, all age-related ailments come with it. And old injuries force you to reduce the load. In this situation, modest (not meager, but modest) nutrition is simply a necessity. There are, of course, lucky ones and unique ones, but I wouldn’t flatter myself with the hope that I’m one of them. I have endless respect for older people who have retained both strength and health. I respect and envy you in a good way. I decided for myself that I would no longer be a professional lifter and would not show off at Olympia. You need to understand that sacrificing your life for the sake of an ideal is the lot of unique loners. Personally, I decided to work out in such a way as to have a “smooth” large figure, but without folds and hanging mamon. And don’t push the weight and don’t rush. I don’t want to worry about my body fat percentage. I hope I have a long life ahead, God willing, something to be proud of. It would be an incredible shame to ruin many years of work with one unwise workout or dangerous movement. However, you also don’t want to ruin your digestion with unreasonable overeating.

• So, first things first, safe, injury-free training for all of us.
• Secondly, don’t rush, most of us have nowhere to rush.
• Third, don’t forget that too good is also not good, don’t overexert yourself.
• Fourth, eat according to your age.

Hormones after 35 and training experience

For some reason, people of the same age category do not think about the fact that the level of overeating and sedentary lifestyle over 15 years may not be the same for different individuals. Nobody counts mileage, tonnage and calorie content.

Every little trip to the gym can improve hormonal levels: just a little, but to improve it means to replenish your health reserves, and any extra pizza can worsen the standard loss of hormones of youth and beauty.

Loss of youth and beauty by 1% per year is a statistic: the average temperature in a hospital is the average between a security guard who never stopped training and a minister who never started it.

I have respect for scientists, but life is a little more complicated than statistics. The main factor that influences decisions about the level of training and choice of load is not age, but the current state of affairs in the body - the sum of events of past years.

Since no one recorded these events, I make decisions based on inspection, measurements and testing. And it often happens that a 50-year-old security guard trains at the level of a 20-year-old physical education university student, and a 25-year-old official does exercises at the level of the “active longevity” program.

Is it possible to get pumped up and lose weight at the same time?

No matter how much you would like to “kill two birds with one stone,” it is impossible to build muscle while burning fat without the use of pharmacology. For these two different processes, a diet is chosen, either you eat a lot of carbohydrate foods, bringing it up to 60-65% of all calories consumed, which is why muscle fibers increase, or you eat a lot of protein in the amount of 60% of all calories consumed, which will preserve muscle fiber, but burn excess fat deposits and, accordingly, reduce weight.

How you eat determines this result!

In addition, you need to know that there are fast and slow muscle fibers.

♦ Fast – activated when lifting weights, sprinting and work mainly due to carbohydrates;

♦ Slow – they come into play when static loads are performed, they strengthen tendons and ligaments well.

A lifestyle with a minimum of movements, sedentary work, and the habit of often “rumpling the sofa” lead to the muscles becoming tight, losing their natural elasticity. To restore mobility to the body, you need not only strength training, but also a set of stretching exercises.

Hormones after 35 and justice

There is good news: the Size/Quarter makes everyone equal over three years, if you don’t try to “adapt it to yourself”, choosing only what you agree with and what you liked, and throwing out the unpleasant and incomprehensible as unnecessary.

After three years of error-free training and decisions at the dinner table, the uniform of a minister who never exercised becomes the same as the uniform of a security guard who never stopped exercising.

People from the honor board have made themselves a movie body, which means you can too if you come to the Size/Quarter course

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#4 Ligaments and joints weaken

At the age of 30, ligaments and joints become less strong, and bone mass also decreases. This imposes a number of restrictions on training, which are best adhered to in order to avoid injury.

What to do?

• Forget about super-records and don’t take the risk of lifting weights an order of magnitude higher than the working one. If at twenty such an experiment could pass without consequences, at 30 it may end in a meeting with a doctor. Yes, progress in weights is important, but this does not mean that without it you cannot achieve muscle gain. Can.
• To strengthen ligaments and joints, you can do stretching, yoga or other similar practices. The main thing is not to do stretching exactly before strength training - this can reduce strength indicators.
• Eliminate exercises from the program where the risk of injury is too high. Upside down push-ups, guillotine presses, and overhead delt presses can knock out your joints.
• Try to avoid putting too much impact on your joints. Jumping with weights is best left in the past. If by 30 you have problems with your joints, you should do the same with running. You can replace it with an ellipse or an exercise bike.

Take care of your nervous system

After 35 years, the level of testosterone in the blood gradually decreases, resulting in decreased sexual activity, erectile dysfunction, and even complete impotence. Constant experiences of stress significantly aggravate the situation, since the stressful state of the body itself leads to a sharp decrease in testosterone levels. Among other things, stress causes general depression, depression, increased irritability, sleep problems, headaches and chronic fatigue.

Therefore, to maintain a healthy active state of the nervous system, men 35-45 years old must follow the following rules:

• Experience situations that cause nervous tension as little as possible.
• Learn to calmly react to what is happening around you and relax.
• Follow the correct daily routine and get at least 7 hours of sleep at night.
• Prepare a nutritious diet correctly.
• Take regular walks in the fresh air.
• Exercise daily.

Don't forget about your personal life

Yes, of course, most men over 35 begin to face problems in their intimate lives. Thus, every third man after 35 years has erectile dysfunction. If you are over 40, there is a 50% chance that you have an enlarged prostate. And the frequency of chronic inflammatory diseases of the accessory sex glands in men 35-45 years old reaches 70%.

All this is true, but 35-45 years are considered the best time for sexual activity. During this period, most men experience a second peak of sexual hunger. And many representatives of the stronger sex claim that after 40 years their intimate life is much brighter than it was in their youth.

It is after 40 that men become truly great lovers because they now focus primarily on quality rather than quantity. The frequency of sex becomes much less important than in youth. And if at a younger age a man was interested in sex mainly on a physical level, now pleasure depends primarily on love and spiritual intimacy.

Now let's list the secrets of sexual health:

• Healthy nutrition - food should contain a large amount of proteins, a minimum of carbohydrates and be rich in vitamins and microelements.
• Regular physical activity - any physical exercise should be carried out at least 1 hour per day.
• Fight stress and get enough sleep for at least 7 hours a day.
• Pay attention to your health.
• Refusal or at least maximum limitation of smoking and drinking alcohol.
• The ability to diversify your relationship with your partner and not let him get bored.
• Maintaining a general interest in life, changing impressions.

Add variety to your workouts

Alternate loads on different muscle groups to pump yourself up as universally as possible. Combine exercises by combining cardio and strength sets in one workout. Try interval loads and intensive exercise from time to time. Challenge yourself in different types of training. This will allow you to find what you like best and suits you.

In addition, the variability of training helps to properly develop endurance, strength, flexibility and adjust weight. When a training plateau occurs, it is variability that will help you overcome it and again achieve progress in training.

What sports can you take part in as an adult?

There are more options than you think, and some of them may surprise you. At any age, sport supports a person’s physical and mental well-being. In the modern world, everyone understands that sport is effective and popular. Some people crave bright emotions and adrenaline, while others strive for dance rhythms or enlightenment through yoga.

It is advisable to take into account individual preferences in choosing types of activities. Different age groups have their own recommendations regarding training processes. The main requirement is age-related changes and body capabilities.

From childhood, every child develops with the help of physical education - strengthens muscles, immunity, maintains healthy sleep and adapts socially. One of the difficulties of the transition from school to adulthood is the lack of suitable moments to participate in organized sports. In a school setting, daily practices and competitions are built into the curriculum. Outside of school, competition among young people declines. If you are used to an active lifestyle and have a sports streak in you, then it becomes difficult for you to organize yourself without a motivating environment.

However, there are a number of options you can take part in and convert the energy into achievements. We at 1GAI.ru offer sports that can surprise and engage you.

ATTENTION! These types of sports activities are not suitable for older people and people with health contraindications!

Exercise regularly

• It has been proven that without normal physical activity, a man after 35 years of age loses approximately 150-200 grams of muscle mass every year. And his body fat increases, at best, at the same pace, but usually much faster.
• At the age of 35-45 years, if a man does not regularly engage in sports, there is a risk of developing cardiovascular diseases, primarily coronary heart disease.
• At this age, men are recommended to limit strength loads, and before starting training to build muscle mass, it is necessary to take a course of classes to strengthen the general condition of the body.
• For men in this age group, endurance training comes first. In this case, a prerequisite is to alternate training with a long rest (up to three days).
• Slow jogging, walking, cycling, swimming, and horse riding are considered ideal. As a result of these physical exercises, all muscle groups are trained and harmoniously loaded.
• Recommended training schedule: 3-4 times a week for 60 minutes, at the end of the session - 5-10 minutes should be given to stretching.
• Water procedures, a sauna, breathing exercises and an increase in daily activity are also very desirable.
• Make sure that during sports your heart rate does not exceed 120-140 beats per minute.

Don't get carried away with alcoholic drinks

Alcohol has a negative effect on a man of any age, but alcoholic drinks have a much more negative effect on representatives of the 35-45 age group than on younger people. Frequent consumption of even low-alcohol drinks causes the development of cardiovascular diseases, primarily coronary heart disease, myocardial infarction, and stroke. Alcohol is becoming one of the main causes of irreversible liver damage. In men 35-45 years old, frequent drinking of alcohol leads to chronic pancreatitis in 40% of cases. One of the main problems caused by alcohol in men of this age group is increased potency disorders, loss of interest in personal life, and general depression of mental activity.

Watch your weight

As you know, hormones are largely responsible for controlling body weight. With age, the activity of the thyroid gland and adrenal glands gradually decreases, which entails a decrease in metabolic rate and, accordingly, weight gain.

Here are the basic rules that men aged 35-45 must follow to control their weight:

• Don't overeat. You can eat everything, but at the same time monitor the amount of food consumed. Get into the habit of eating half your normal portion.
• Give preference to low-calorie and protein foods.
• Regularly include seafood in your diet, which contains large amounts of iodine and thus supports thyroid function.
• When cooking, use iodized salt.
• Do not overload the pancreas - limit your consumption of sweets and fatty foods, replace sugar with honey, drink alcohol in very limited doses.
• Take care to regularly cleanse your body naturally. To do this, eat more dairy products, beets, prunes, more fresh fruits and vegetables.
• Avoid stressful situations whenever possible.
• Exercise regularly.

Where to begin

Before starting any training, the following conditions must be met:

1. Medical examination. By the age of thirty, some diseases already make themselves felt. Some of them have been chronic since childhood, while others are acquired during life. Therefore, before deciding on any sports activities, you should consult with your treating specialist. This step will help you choose a sport that will not harm the body. At the same time, you should not be afraid of prescribed tests or special treatment procedures. Sport is a serious matter and the body may not be able to withstand heavy loads.
2. Kind of sport. When choosing a sport for weight loss, you need to consider such factors as: training time, place, duration of training. This step will help you adjust your time for a comfortable visit to the gym. It is much better to study calmly, without the thought that after training you need to run to an important business meeting.
3. Class place. There are quite a lot of gyms now, but depending on the type of sport you choose, you need to find a place to practice. It is much better if the sports complex has individual locker rooms and showers. Especially if such an institution is located far from home.

The right choice of a sports group after 30 years is the key not only to a beautiful figure, but also a significant contribution to human health in the future.

Strongman competition

Nastasic (Getty Images)

With sufficient intensity of such activities, there is a risk of injury

In athletic competitions, athletes lift and hold heavy objects. Unlike powerlifting, which focuses on three basic lifts, strongman competitions differ in the types of weights and method of lifting. Variety and unpredictability test a strongman's athleticism.

You don't need to be 196cm tall to be a strong athlete because you can compete in different weight classes.
The popularity of athletes is also growing among women. For complete information, read sites on strongmen, find a calendar of events, lists of gyms that invite you to strength training. see also

How much exercise do you need to do to compensate for a sedentary lifestyle?

Amateur boxing

Paolo Bona (Shutterstock)

There are many health restrictions for those who decide to take up boxing.

Amateur boxing is a separate sport from professional boxing with additional safety precautions and competition for adults. Boxers wear larger headgear and gloves, and bouts are limited to three rounds.

The International Boxing Association is the governing body of amateur boxing with a division for adults aged 19-40 and masters aged 35 and over. They match opponents by age, weight and gender, with opponents being matched within ten years of age difference.

If you're serious about competing, the first step is to find a local boxing club with an amateur program. Professionals at good gyms will teach you the basics and allow you to spar at a time that suits you and at the right level of intensity.

Why does your belly grow after thirty?

Many of those who have turned thirty years old believe that time is lost and they will never be able to achieve an athletic figure.
They look for excuses for their lack of willpower, saying that only teenagers find sports easy, and at their age “the metabolism is not the same.” They call their growing belly a “labor callus,” and are demonstrably proud of it, although in reality this is, of course, not the case. Instead of working on themselves and becoming better, it is easier for them to tell them that nothing depends on them, and nothing can be changed.

#5 The heart is no longer at its peak activity

The heart muscle is also a muscle. Like the others, at 30 she is a little weaker than before. Therefore, the cardiovascular system requires more attention.

What to do?

• Include cardio in your program. If you could do without them at 20, now you need them. Thanks to cardio, you can kill two birds with one stone: keep your heart muscle in shape and burn calories.
• Try not to put unnecessary stress on your heart. Do a warm-up before strength training and a cool-down after. Before and after cardio too.
• Monitor your heart rate. Ideally, it should not exceed 80% of the maximum, even if your determination is enviable.
• Try not to do heavy strength training and cardio on the same day.