33 Ways To Undo A Decade Of Damage
1 Be honest: is it too late for me to get in shape?
Unless you’ve set your sights on a late entry into the Tokyo Olympics, we can confidently say no. But don’t just take our word for it: a study in the journal Frontiers in Physiology pitted master athletes in their sixties against exercise-averse men of a similar age and found that both groups were equally able to make gains at the squat rack. What’s more, if you can maintain a consistent training regimen for nine months, studies suggest that it’s likely to stick.
2 Good to know. I’m finally back in the game after a rest week (fine, a rest year). What’s the fastest way for me to lose the extra padding?
Jogging might clock up more points on your smartwatch, but building muscle mass will keep your metabolism humming. According to a review in the International Journal of Obesity, your muscles are responsible for 20 per cent of your energy expenditure at rest, fat a mere three per cent. Perform total-body sessions and include explosive moves (box jumps) once a week. These will build strength faster than resistance work alone.
3 – 6 Okay, I’ll pick up the dumbbells after
