Living into our 70s, 80s, 90’s and beyond isn’t much fun if a majority of that time is spent bed-ridden and unable to move.
A leading cause of loss of mobility as we age is the combination in the reduction of protein intake and physical activity.
For this reason, it is key to build a solid full-body muscular system prior to actually aging so that we may be more mobile once we do begin to age.
Essentially, when it comes to health, it makes sense to “pay it forward” in terms of healthy eating and of course, regular exercise.
Before you go to close this window with a sigh of “I can’t afford a gym membership”, you should be aware that building a physically fit and functioning body does not necessarily necessitate long hours lifting heavy dumbbells.
In this BO899 special report, the experts from Pullupprofessors.com will explain how you can get both get in shape today and protect your body well into the future.
There are a wide variety of exercises that can be done in the home that will build sufficient amounts of muscle mass to not only insure you future as you age, but also make you look a little more in shape in as little as a few months.
The Single Most Effective At Home Exercise
What is this miracle exercise you can do at home without having to buy a whole bunch of heavy iron weights?
That’s right, the humble pull-up is the single most effective at home exercise that if done with correct form, over an appropriate amount of time, will build an impressive upper body physique, from your back to your chest and down to your arms.
Studies have found that the pull-up, or the pull-down if using a lat cable machine, is one of the most effective ways to engage the primary muscle groups of the back.
Combined with a couple push ups and body-weight squats, you have all the movements to hit all the major muscle groups of the body. This training will be significant to produce moderate amounts of muscle atrophy which will cause your body to grow bigger and stronger over time.
Below on are a few tips on how to perfect your pull up form as well as a bunch of common mistakes to avoid when doing your workout:
The Simple Weekly Regimen
You don’t have to labor away for hours a day to get a good physique and build enough muscle mass to be mobile when you age. Instead just a few times a week, mixing up the parts of your body you target, should be plenty to look good and feel good.
An example regimen will look something like this:
- 10X3 pull-ups
- 20X4 body-weight squats
- 10X4 push-ups
- 30min moderate cardio (walking/treadmill work)
- 10X4 pull-ups
- 10X3 push-ups
- 45 minutes of sustained light cardio work (walking/treadmill)
Unique Tricks to Optimize your Exercise Plan
The biggest parts of getting fit and achieving goals is simple discipline and hard work. If you deviate from a regular plan you are doomed to failure. If you can keep yourself to a solid plan, even one as basic as the above outlined regimen, then you are set for success.
You can further increase the rate at which you burn fat and build muscle by optimizing your diet plan. Remove as much sugar as you can, in addition to anything deep fried or overly processed. Double or triple your daily intake of fresh greens and fruits.
Another key tip to building a better body is consuming lean protein to help rebuild after doing higher numbers of exercises like pull-ups. You can either eat more lean meat to get your protein requirements, such as fish or chicken, or you can buy whey protein shakes to supplement your diet.
What are You Waiting For?
There you have it, all the core fundamental requirements for building a body that will get you looks today and help keep you mobile when you get older.
Even if you are currently overweight you should not be discouraged. The sooner you start working towards a healthier lifestyle the better, it’s never too late to get going!