🔱Motivational🔱

🎗 @Motivational 🎗

🎗 @Motivational 🎗

🎗 @Motivational 🎗

Love is emotional, but the steps to get there are very logical: 1. Two people interact with each other. 2. They establish a connection. 3. They spend time together. 4. They make each other important. 5. They allow love to take over. 🎗 @Motivational 🎗

🎗 @Motivational 🎗

🎗 @Motivational 🎗

🎗 @Motivational 🎗

🎗 @Motivational 🎗

20 Fitness Rules for Men & Women Over 40 1. 🏋️‍♂️ Focus on Injury Prevention First, Results Second Your focus in the gym is injury prevention first, results second. 2. 📏 Proper Form Over Heavy Weights Using proper form is more important than the weight you’re lifting. 3. 🤸‍♀️ Smooth Movements Keep your movements smooth. Focus on time under tension to build muscle while avoiding injury. 4. 🔄 Stick with the Same Workouts Stick with the same workouts for 3 to 18 months using progressive overload to make gains in the gym. 5. 🤸‍♂️ Start with Mobility Exercises Start your workouts with mobility to keep yourself injury-free. 6. 💪 Bodyweight Pre-Workout Use bodyweight exercises pre-workout to activate the muscles you want to use in your workout. 7. 💉 Boost Testosterone Levels Get your testosterone levels checked. 8. 🥗 Improve Diet Quality As you age, the quality of your diet needs to get better. 9. 🏃‍♂️ Maintain Healthy Body Fat Levels Keep your body fat levels at a healthy range between 11-21%. 10. 🍗 High Protein Diet Eat a nutrient-dense diet that’s high in protein. 11. 🍎 Plenty of Fruits & Vegetables Eat plenty of fruits & vegetables. 12. ☀️ Sun Exposure or Vitamin D3 Get at least one hour of sun exposure a day or take vitamin D3. 13. 🍣 Eat More Organ Meats Eat more organ meats as they are one of the most nutrient-dense foods on the planet. 14. 😴 Prioritize Sleep Quality Attune yourself to circadian rhythms. 15. 🌙 Focus on Sleep Build a night routine to get the hours of sleep you need while enhancing the quality of your sleep. 16. 🏃‍♀️ Zone 2 Cardio Do some form of zone 2 cardio to keep your brain & heart healthy. 17. 🧘‍♂️ Leave Your Ego at the Door Leave your ego at the gym door and focus on smooth reps in the gym. 18. 💊 Staple Supplements Creatine & magnesium should be an everyday staple in your supplement cabinet. 19. ⏱ Prioritize Recovery Focus on your recovery as much as you do your workouts. 20. 🏆 No Excuses on Age Never use age as an excuse. Unless you were a pro athlete, you can still make gains in the gym after 40.