50 and Fit: How to Eat, Train & Recover (No Nonsense Guide) | Mind Pump 2657

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00:00 - The body is always adapting; if you do it right, you will respond great!
04:07 - Considerations to take into account when constructing a routine for this avatar
07:10 - The RIGHT Way to Workout & Eat to Get GREAT Results if You’re Over 50 Years Old
10:13 - An effective full-body workout 2 days a week
13:23 - Day 1: Push a sled, incline dumbbell chest press, cable rows, standing dumbbell shoulder press, dumbbell curls, press down, and a plank
19:24 - Day 2: Trap bar deadlift, push-ups, pull-downs, rear flys, hammer curls, closer grip push-ups, cable chop, and standing calf raises
23:18 - Activity: Aim for 8k steps a day, then 10k, and then 12k steps a day
25:01 - Diet: Women eat 30, men eat 45 grams of protein per meal FIRST, eat veggies SECOND, and eat a starch or fruit LAST
27:34 - Sleep: No electronics, take glycine and magnesium before bed, and aim for a 9-hour window
28:18 - Supplements: Multivitamin, 2000IU Vitamin D plus K, creatine 10 grams a day

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