7 Moves to Boost your Metabolism (over 45)

Описание: After 50, your metabolism changes — but that doesn’t mean fat gain and muscle loss are inevitable.
In this video, you’ll learn a science-based bodyweight training plan that helps you build lean muscle, increase metabolic demand, and burn more calories at rest — without a gym or equipment.

This routine uses progressive overload (the key driver of muscle growth) with 7 targeted movements done 3x per week. It’s designed for men 50+ who want a clear plan that’s realistic, joint-friendly, and effective.

What you’ll get in this video:
• The 7 best bodyweight movements to support metabolism after 50
• Exact sets, reps, rest times, and weekly schedule
• How to progress each exercise week-to-week (so results don’t stall)
• What results to expect in weeks 2–12

00:00 – Why Your Metabolism Slows After 30
00:18 – The Science Behind Bodyweight Muscle Growth
00:47 – The 7-Move Metabolism Protocol (Overview)
01:00 – Push-Ups (Chest, Shoulders, Triceps)
03:00 – Pike Push-Ups (Shoulder Builder)
04:54 – Inverted Rows (Back & Posture Fix)
06:20 – Pull-Ups / Chin-Ups (Lat & Bicep Growth)
07:46 – Bulgarian Split Squats (Leg Strength & Balance)
09:05 – Single-Leg Romanian Deadlift (Glutes & Hamstrings)
10:19 – Hollow Body Hold (Core Strength)
11:55 – The Exact 3x Per Week Workout Schedule
12:44 – Why 40 Minutes Is Optimal
14:49 – How to Progress Every Week
16:00 – What Results to Expect (4–12 Weeks)
16:48 – Bodyweight vs Weights (What Research Shows)
17:58 – How to Start This Week

If you want more science-based workouts for men 50+, subscribe to Level50Strong.
Disclaimer:
This video is for educational purposes only and is not medical advice. Consult your physician before beginning any exercise program. Perform all movements at your own risk and prioritize proper form and recovery.