THERE IS A RESISTANCE.
Every day it weighs upon you.
It is pulling you down right now.
It is inescapable, overbearing and favors no one.
Man, woman, child and elder; it holds everyone captive.
From the cradle to the grave its effects are omnipresent.
There is a way to resist, to fight it, to endure its pressure with greater resilience.
What is the resistance? Gravity.
What is the answer? Resistance Training.
WHY SHOULD I LIFT WEIGHTS?
If you aren’t strength training, then you are falling more and more each day to the brutality of gravity, and its aging effects are trying to get the better of you.
How do we resist gravity? Movement.
How is movement made possible? Muscle.
Muscle = Movement
All our muscles, connective tissues, brain and central nervous system (CNS) make movement possible. Can we make our bodies better? How?
ADAPTATION
The SAID Principle (Specific Adaptation to Imposed Demands) states that our body adapts to the demands we impose upon it. Adaptation is a beautiful part of what makes us human. We may be the most adaptive species on earth.
So what are you specifically adapting to today?
A life of movement, strength, and vitality or immobility and weakness?
You’ve probably heard that your metabolism declines as you age… But why?
The resting metabolic rate (RMR) declines 2%-4% with each decade after age 25.
An average of 5 pounds of muscle mass is also lost in each of these decades.
Muscle is a metabolically active tissue and this may be the reason for the metabolic decline. This suggests that “normal” aging may be an outcome of living a sedentary lifestyle. (“Use it or lose it.”) Add the decrease in activity to diminishing mobility and the weight gain of The Western Diet and you have a recipe for a steady decline in physicality until the end.
WHAT CAN YOU DO?
Chase your peak physicality and invest in your own fitness journey.
HOW?
By lifting weights/resistance training and using the principle of progressive overload.
Progressive Overload – you add a little more weight (intensity), a few more reps or sets every workout (volume) and every few weeks you try to do a little better.
I remember my first dip over a decade ago. I lowered myself until I fell to knees on the ground. I simply lacked the strength to press myself up. A few weeks ago in the middle of a workout session I did about 31 and still did not reach muscle failure.
The weaker you become, the greater the toll gravity takes.
The stronger you are, the more you can resist the effects of gravity.
So is gravity progressively overloading you through the years or are you defying gravity daily?
Here are some ideas on how to get started.
BONUS AT HOME WORKOUTS – NO EQUIPMENT NEEDED
Find out how many total push-ups you can do and cut that number in half for each set. Record your reps, sets and rest time and add more over time.
1A. Push-ups
1B. Squats
1C. Push-ups
Rest 1-2 minutes. Complete 3-5 rounds. This can be done 2-3 times weekly.
Go for a 20-30 minute walk after this to get an aerobic benefit too!
AT-HOME WORKOUT USING DUMBBELLS, KETTLEBELLS AND BANDS
1A. Bear Crawl (10 seconds = 1 rep)
1B. Reverse Lunge
1C. Push-ups
1D. Squats
1E. One Arm DB Row
1F. Banded Good Morning
Do 5 reps of each exercise.
Repeat 2-4 times and rest 1-2 minutes in between rounds.
For some more advanced challenges try The Deck of Death and The Progressive Lunge Routine.
CONTACT ME if you have specific questions about exercise programming or would like a custom exercise routine designed for your specific goals, schedule, equipment and level.
nutritionalmastery.com 
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