PV☀️GM☀️OG☀️ Be excellent to each other and go crush your day💪

If you’re just starting out in the gym consuming protein within a few hour window after a workout is important. If you’re well-trained then protein timing becomes less important. Focus instead on total protein, protein quality, and not exceeding the metabolizable amount (by your muscles) in each sitting.

When you first start running, keep your heart rate below 180 minus your age. If your heart rate exceeds that while running, walk or do a combination run/walk until you can sustain a run in that zone.

If you’re in your 60s and in relatively good health you should not try to lose weight. Any weight lost will inevitably include lean tissue mass which you won’t be able to get back. Focus instead on building and maintaining muscle. Muscle = longevity

As you age into your 40’s+ your focus at the gym should not be on setting new lifting PRs but instead building/maintaining muscle while avoiding injury. Injury -> losing the ability to exercise -> loss of lean tissue. Lean tissue loss accelerates with age and gets increasingly difficult to gain back.

Your goal at the gym should be on building muscle and strength instead of burning calories.

PV☀️ Whatever you’re doing today go crush it 💪

There’s nothing quite like the feeling of being zapped ⚡️🤙

Nutrition tip: importance of being protein-centric in your diet. Most people are protein deficient. Protein intake should be fixed. It should not be set based on a percentage of calories like carbs and fat. Ideally consume 1g of protein per pound of body weight per day. Even if you have a lower calorie day, the amount of protein should not change. It just means you have a higher amount of calories from protein that day.

Fitness tip: Dead hangs - hanging from a pull-up bar with both hands. Benefits of dead hangs: - improved shoulder health - improved grip strength - spinal decompression How to: (very simple) Find a high enough bar so your feet don’t touch. (1) Grip the bar and hang (2) Relax your entire body especially in your shoulders and back, except your grip. Try for reps of 10-30 sec initially then work your way up to 1-2+ min

PV☀️ Get after it today 💪

Fitness tip: Importance of improving grip strength. Grip strength is a good proxy for overall strength and muscle mass. Everything in your upper body is mediated through your hands. If your grip is weak, everything downstream is likely weak including your lower half. For example, someone with a weak grip will have a difficult time deadlifting from creating tension in the torso compromising their lift and leading to injury. Dead-hangs and generally doing exercises involving carrying dumbbells around the gym will help with grip strength.

PV☀️ Whatever you’re doing today go crush it 💪