This article will show you how to reverse aging naturally and profoundly — without magic pills, potions, lies or BS.
Here’s the great news: there is scientifically proven evidence that you can reverse the effects of aging on your genes, muscles and bones. You can, with a little effort, literally immerse yourself in a fountain of youth.
It will require a little effort on your part, but the benefits to your health, well being and happiness will far outweigh any sacrifice of time you might make.
We are not healthy. And it is largely self-inflicted through poor diet and lack of exercise.
Our generation — Baby Boomers — is now heading into old age. We used to say “don’t trust anyone over 30.” Remember? Well, we’re all well north of 30, 40 and yes, even 50 now. While we thought we’d be forever young, reality is catching up with us ready or not. We are 53 to 71 years old now.
While we are living longer than our parents’ generation, we are not healthier. We have higher rates of diabetes and high blood pressure. Both of those are tied to our extremely high levels of obesity, which is tied to increasing and alarming levels of disability in our ranks.
Specifically, we need to adopt a regular routine of Resistance Training to build muscle and burn calories. Forget all the noise out there on the web and TV about various workout routines– there is no other form of exercise better suited to improve your health and return your youth than Resistance Training.
In fact, science has demonstrated that Resistance Training can actually reverse damage to our genes caused by aging. In effect, this restoration can make us genetically youthful again. In a study published by Dr. Len Kravitz of the University of New Mexico, it was found that resistance training literally does reverse the aging process. The study found that:
“After 26 weeks of resistance training the researchers identified 179 genes associated with age and exercise showing a reversal of their gene expression. This means quite literally that the resistance training was not only slowing, but also reversing the aging process at the gene level.”
Interestingly, the study used a training method very similar to the one we promote here at BoomerMuscle. 3-5 Sets of each exercise. High reps. Lighter weights.
“Resistance exercise for each session consisted of 3 sets of 10 repetitions for each of; leg press, chest press, leg extension, leg flexion, shoulder press, lat pull-down seated row, calf raise, abdominal crunch, and back extension and 10 repetitions for arm flexion and arm extension.”
If literally getting younger weren’t enough
Here are additional benefits proven with Resistance Training:
- Osteoporosis — Reverses loss of bone mass and density. Leading to frailty and risk of injury, which can lead to a loss of our freedom. Exercises that build muscle also builds up our bones.
- Sarcopenia – Reverses the age-related loss of muscle that rob you of half your muscle mass over time and leave you frail and weak
- Obesity – Helps manage your weight. Strength training is better than cardio at burning calories. While cardio burns slightly more while you’re doing it, strength training burns calories for hours after you’ve finished. Plus, muscle burns calories even while you’re resting.
Building muscle and reducing fat will help protect you from these diseases and conditions:
- Diabetes – recent studies show strength training can actually prevent Type 2 diabetes and can better manage the disease for those who already have it, according to Web MD
- Heart Disease – the American Heart Association recommends strength training at least 2 days per week
- Arthritis – the Arthritis Foundation recommends circuit strength training
- Back Pain – can be reduced by strengthening core muscles, like the glutes, according to Web MD
- Anxiety and Depression – studies have shown strength training reduces both
On that last point, it’s worth noting that many people are coping with anxiety and depression. The Anxiety and Depression Association of America says 40 million people suffer from Anxiety and more than 15 people will experience clinical Depression annually.
Being overweight is no fun. Feeling strong and in better shape feels good. I realize that’s oversimplification, but honestly, if you are fighting those things, strength training can be an avenue to a happier outlook.
Resistance Training, like running, releases natural feel good hormones in our bodies. They produce a powerful and natural high feeling.
The goal isn’t to be perfect but to feel better about your health and appearance. To feel more confident not just in how you look, but in your ability to move about freely. Freedom!
Consider these points from the prestigious Mayo Clinic:
“Regular exercise probably helps ease depression in a number of ways, which may include:
- Releasing feel-good brain chemicals that may ease depression (neurotransmitters, endorphins and endocannabinoids)
- Reducing immune system chemicals that can worsen depression
- Increasing body temperature, which may have calming effects
Regular exercise has many psychological and emotional benefits, too. It can help you:
- Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.
- Take your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.
- Get more social interaction. Exercise and physical activity may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.
- Cope in a healthy way. Doing something positive to manage anxiety or depression is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how badly you feel, or hoping anxiety or depression will go away on its own can lead to worsening symptoms.”
Ok, the Hard Part
You have to dedicate 3 – 4 days per week to a workout plan and stick with it. The workout doesn’t have to take forever or feel like a bootcamp. In fact, once you’re in shape, you should be able to do the workout below in about 30-40 minutes.
Know that it will make you feel good (hormone release) in the moment and healthier for the rest of your life.