Alex Flint
Helping you become Fitter, Stronger and Healthier after 40
Tonight on TV3
season 2
The premier episode
๐A story of rugby legends
โ
Mens health
๐ซถ๐ฝ Vulnerability
๐๐ฝfacing your challenges
and
๐ Being their for your Whanau, your mates and your loved ones by stepping up and looking after yourself (and your mates) -
Mentally and Physically
Donโt miss it - youโll laugh, cry, be captivated and inspired many times over!
![](https://img3.findglocal.com/530/257/201662035302574.jpg)
โฆ the man!
โ
About 25kgs lighter
โ
Metabolic age 10 years younger than his calendar age
โ
Fitter than heโs been in at least decade
โ
Setting goals and chipping them off one by one
โ
And most of all - an absolute top man who adds energy to the gym any time heโs there๐๐ฝ๐
โโโโโโโโโโโโโโโ
Keep kicking goals and inspiring us all you legend
MAN-MAKERS:
these are a really great โfinisherโ move to your strength training workouts.
Use dumbbells, kettlebells or Y-bells (thatโs what Iโm using)
1 rep =
2x Renegade rows (1 ea.arm)
1x Push-up
1x Clean
1x Front Squat (take it deep)
1x Overhead Press
For a bit of conditioning -
Try 3 sets of 8 reps
(1 min rest between sets)
At the end of your next strength training workout
![](https://img3.findglocal.com/144/081/173612951440816.jpg)
You want the secret sauce?
Well here it is ๐
![](https://img4.findglocal.com/511/963/170158065119638.jpg)
All the exercise in the ๐ will most likely never counteract these 6 key areas of long term-healthy weight loss ๐๐ฝ
โโโโโโโโโโโโโโโโโ
Basic habits ALWAYS come first
Split Squat:
Possibly the un-crowned ๐ of lower body exercises.
โโโโโโโโโโโโโโโโโโ
What we can do one leg is potentially far more functional in most real life situations than what we can do on two is.
โ
Hip / Knee / Ankle health
โ
Strength and Structural Balance
โ
Functional Stability
Split squats are a great exercise to cover all these boxes ๐ฆ
โโโโโโโโโโโโโโโโโโ-
๐Shoulder-width Stance
๐Take a large step forward
๐Creating as much distance as flexibility allows between front and back foot
๐Shoulders Back - Upright Torso
๐Drive the front knee as far forward as possible
๐Back Toe Anchored to ground
๐Soften Back Leg and let it โcome along for the rideโ
๐ Bottom position is as far forward as possible with keeping torso upright
![Photos from Alex Flint's post](https://img5.findglocal.com/922/142/129140179221427.jpg)
OMG ๐ฑ.....
You mean I donโt have to cut carbs to lose weight?
โโโโโโโโโโโโโโโ-
When Protein and Calories are equivalent
(and appropriate for your weightloss goals)
All diets come out equal/similar for weight loss
Keto/Vegan/LowCarb/HighCarb/Carnivore/Paleo/...insert whatever...
โ๐ฝWhat matters most is that you can stick to the approach you take long enough to get the results!
โโโโโโโโโโโโโโโ-
1. Get your daily protein amount sorted
2. Understand your total daily energy needs (how much you should be eating in total per day)
3. After getting your protein requirements sorted - fill up the rest of that energy requirement with mostly healthy whole foods and a few / occasional soul foods and indulgence
Rinse and repeat... no carb cutting required
![](https://img5.findglocal.com/261/145/128573212611457.jpg)
โ
Sure.. hardcore approaches work for a week or two.. maybe a month to 6 weeks if you are ultra committed.
โโโโโโโโโโโโโโโโโ-
โBut the fundamental issue is that unless you want to be a hard core, overly deprived prude for the rest of your life...
โโโโโโโโโโโโโโโโโ
๐ซAt some stage your hardcore approach will end...
๐ง and before you realise, you will have drifted back into your old ways that got you in the mess in the first place ๐ฅ
โโโโโโโโโโโโโโโโโ-
So instead, why not find a way that.. while results may be a little slower (in the short term)
Is actually a lifestyle you can see yourself keeping up forever?
So in the long term your results are way bigger and long let lasting than your old โquick-fixโ approach could ever have hoped for
![](https://img5.findglocal.com/947/581/126596329475812.jpg)
Teamwork is at the heart of great achievement โค๏ธ๐ช๐ฝ
![](https://img3.findglocal.com/291/038/125583922910386.jpg)
No matter how much effort you put into your weekly training...
-RENEGADE-ROWS-
โโโโโโโโโโโโโโโ
A Milk ๐ฅ - n - Honey ๐ฏ Move
FOR
๐Core stability
๐Posterior Chain
๐Upper Back
๐Hip Core and Back Health
(via development of the Posterior Oblique Sling)
โโโโโโโโโโโโโโโ
โ
Kettlebells or Dumbbells
โ
Long-arm Plank
โ
โPushโ the Ground away
โ
Brace the Core Hard
โ
Entire Body engaged
โ
Hips Low
โ
Post on 1 Arm
โ
Row other Arm to your Hip
โ
Straight line: Ear-Shoulder-Hip-Knee-Ankle
โ
Ensure NO Rotation of Body
โโโโโโโโโโโโโโโ
Try 3 sets of 20 reps in your next workout
Equal gym PB - 240kg - weight 95kg age 43yrs
Iโve only lifted more than this once and that was in competition.
Iโve had another birthday since then - and Iโm not getting any younger... but it just goes to show - we create our own rules...
Age doesnโt have to slow you down.
Instead - the experience, patience and resilience you build as you age can become your greatest strength.
It also helps a bucket load to have a great team around you too!
๐Be Strong
๐Be Fearless
๐Dare to Succeed
๐And Believe anything is possible...
โ
When you have the right people there to support
๐ฟAs I have got older - my rate / speed of improvement has got slower.. BUT I AM still improving, and even more importantly - I AM still showing up and putting my best foot forward every day.
Time is passing - donโt look back with regret
![Photos from Alex Flint's post](https://img3.findglocal.com/468/293/3920512584682938.jpg)
๐If you are over 40
๐Zone 2 training
(green zone as we call it)
โโโโโโโโโโโโโโ-
๐Really is a very smart way for you to train at least a couple of times per week.
See my other posts for why this is important.
โณ๏ธYou can easily just do steady state cardio @65-75% of your max heart rate to achieve this
โ
BUT there are ways to keep it way more fun, varied and interesting.
โ๏ธHere is a sample session of 1 of the many formats we use to train in this zone
๐Youโll need a heart rate monitor to do this most effectively
The Kettlebell
โAn ancient Russian weapon against weaknessโ
- Pavel Tsatsouline
![Timeline photos](https://img5.findglocal.com/922/372/3908438069223723.jpg)
Adequate Protein in set amounts (30-40g) x4: spread throughout the day is an extremely effective way to:
โโโโโโโโโโโโโโ
๐Increase immune function
๐Keep hunger at bay
๐Enhance fat burning
๐Change body composition
๐Increase neurotransmitter drive
๐Influence mood
๐Decrease waistline
๐Build a hot bod!!!
โโโโโโโโโโโโโโ
Starting your day on protein is of particular importance to help set up great habits for the rest of your day.
Not only does it help to kickstart all of the above mentioned processes and outcomes, but research has also shown that protein at breakfast is great for
๐Memory and cognitive function
๐Blood Sugar control
๐Improved energy expenditure and metabolism over the day
๐Improved sleep patterns during periods of weight loss.
โโโโโโโโโโโโโโโโ-
So put the cereal box down
And instead go ahead and start your day with some eggs and veggies, or maybe some salmon and avocado, some of last nights left overs or maybe a protein shake.
Itโs all good ๐ ๐ฝ
145kg Bench Press PB @ 43yrs/old!
Bodyweight 94kg
โโโโโโโโโโโโโโ-
One of the greatest things about strength training is that not only is it a fantastic way to combat age related muscle decline (sarcopenia)
But there is also plenty of evidence (me included) to suggest that you can actually continue to improve as you get older.
โโโโโโโโโโโโโ-
My top tips:
1. Learn to lift with A-grade-perfect technique FIRST
2. Strength Train 2-5 x per week (depending on goals and time availability)
3. Focus on compound movements (multi joint exercises) and progressively adding weight as technique and strength allows.
4. Focus mostly on the low to mid rep ranges (5-8) for your key ๐ lifts.
5. Accessory movements should be done after the main lifts and can be done for higher rep ranges (8-20).
6. Use a combination of Barbells, Dumbbells, Kettlebells, Bodyweight, Band and Cable Exercises - donโt fall for the dogma that one tool is better than all the others - they all have advantages and disadvantages and are all great tools when used for the right purpose.
7. ALWAYS perform a focused activation and mobility routine as part of your training program
(most of this should be done prior to commencing your lifting session).
![](https://img3.findglocal.com/313/404/3902668163134047.jpg)
There are no real secrets to getting (or) staying in shape as you age.
โโโโโโโโโโโโโโโโโโ
There is however a
SMART APPROACH
1๏ธโฃ Understand (that for a number of reasons) things will likely happen a little slower than they once did. AND that your current habits which you may have to change - have been with you a long time.. so will take time to change.
2๏ธโฃ Get your food sorted first - learn how to eat for health, energy and lean muscle mass, while still being able to have a balanced-lifestyle approach (yes it is possible).
3๏ธโฃ Get Aerobically FIT and increase Mitochondrial health - its the key to healthy aging.
4๏ธโฃ Once that is achieved, then start focusing on adding strength and lean muscle tissue. We must ensure we re-build and maintain what the hands of time rob from our bodies.
5๏ธโฃ Stress kills results, makes it harder to improve, increases chances of binge eating/drinking and is bad for your health - so donโt just throw exercise on top of everything else in your life... we must learn balance, prioritise sleep and do just enough exercise to get the results we want.
6๏ธโฃ Be patient, stay accountable and most of all be relentlessly consistent. Itโs not glamorous - but without this step... there can be no long term change ๐๐ฝโค๏ธ
![Timeline photos](https://img5.findglocal.com/692/120/3898129876921209.jpg)
Our BODY is our garden...
But our WILL is the gardener.
[William Shakespeare]
![Photos from Alex Flint's post](https://img3.findglocal.com/674/464/3833228906744640.jpg)
Early morning โBroncoโ Fitness Test completed - with EXCEPTIONAL PROGRESS AND RESULTS
-Our teams results are WAY above age correlated norms-
The results our BodyTorque family achieved are truely exceptional.
Are you โLiving Above the Lineโ ??
โโโโโโโโโโโโโ
As we age
Itโs a little known fact that exercise is just another stress that our body has to deal with.
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Whether it becomes a โEustressโ (good stress) or a โDistressโ (bad stress)
Depends on three main things
โ
Your underlying health markers
โ
Your exercise program intensity
โ
Your ability to recover
โโโโโโโโโโโโโ
At BodyTorque - we donโt โhang our hatsโ ๐งข on HIIT-high calorie random workouts
Instead we provide
Meticulously constructed
Science based
Progressively Overloaded
Health Based
Fun
Carefully coached
Strength and Fitness sessions
In a team based family environment
Designed to gradually give you back quality of life, self confidence and a love for a healthy lifestyle
โ
Superb Health
โ
Effortless Fat Loss
โ
All-Day Energy
โ
Mental Clarity
โ
A High Performance Body
โ
A great team to mix with
Come and learn so much more than just how to train hard with us
So you can love an upgraded life too
and face your lifeโs challenges head on.. and win!
@ Body-Torque: Fitness
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