Thompson - Strength Training For Life: A Complete Guide to Increase Your Energy and Reverse the Aging Process After 40 + Building Muscle for Beginners: 3 Books In 1

Do you think it is too late to build muscle and Strength after 45? Well, if your answer is a "Yes, then you might want to rethink your response in a bit!

The actual truth is that age-related changes like slower metabolism rate, shrinking of your muscle mass, and the decline of hormonal and neurological responses are bound to begin at middle age. That's precisely how our bodies are built. However, when you begin to focus on improving your fitness performance, primarily through strength training, then, believe me, magic will happen!

Working consistently and diligently towards building and maintaining your body strength comes with many beneficial packages. It helps you keep your bones healthy, thereby reducing pain from arthritis which most seniors tend to deal with as they grow older. You can also easily improve your body's mobility and stability while working your legs to prevent occasional falls and hip fractures common with older people. Being regularly active also transforms to a lowered risk of several chronic conditions and illnesses. Now you can see that exercising can be a fun and rewarding way to stay active even as a senior. Fortunately, you don't have to spend hundreds of dollars on a lengthy course to get all these benefits. This book has compiled 101 highly-effective strength training exercises that can help you reach the highest point of your fitness performance.

This book is also designed to be your ultimate guide as you begin your quest to build muscle and Strength in almost the same way younger people do. At this point, I wish you a lovely time as you read and internalize the contents of this book!

101 Workouts to Improve Balance and Stability, Restore Strength, and Enjoy an Active Lifestyle.

Before getting started with any of the exercises that we will soon be discussing, let's talk about some tips that will surely help you as seniors.

Firstly, if you can afford it, you might want to get professional advice. Though most of these exercises can be performed with or without a therapist but in the most severe cases, your physical therapist must be comfortable and confident that you're able to safely do the exercises.

Staying hydrated is another necessity! Most older people tend to drink less water to avoid multiple trips to the bathroom. However, to achieve maximum results without putting yourself in danger, you must drink water before and after exercising.

In the same way, you must understand that it is impossible to out-exercise a low diet. Eating a well-balanced meal before and after a workout will undoubtedly lead to a better outcome!

Nevertheless, for every one of these exercises, having a proper form should be your primary focus. It is only by doing so that you will reap the benefits of whatever types of strength training exercise you do.

Thank you so much for downloading my book. I would love to hear your thoughts so be sure to leave a review on Amazon. This will help many other people who are in the same situation as you find my book. It would mean a lot to me.

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Keep in mind that patience, determination, and consistency are vital things you must-have for this journey! Now that we have sorted the basic tips out let's get started!

Biceps curls are standard foundational exercises for building the muscles of the arm. By strengthening these muscles, you are also improving the stability of the motion of your arms and hands, especially when carrying anything of significance.

• Other Targeted Areas: Forearms and some of your shoulder muscles, including your deltoids.
• Length of workout: 10 minutes x Time duration for resting periods: 30 to 90 seconds between each set.
• Estimated calorie burns: Doing about three sets of 12 bicep curl repetitions, especially with dumbbells, you are most likely to burn up to 25 calories.

• Get a sturdy chair and sit up tall with your hands positioned at your sides and your palms forward.
• Now focus on your arm while keeping your shoulder in; back straight, and your core tight. Focus on your biceps.
• Maintain this position and curl your arm from the elbow, all the way up to the top, and then slowly lower it back down.
• Ensure that you keep your shoulder from rotating as you completely straighten your arm on the way down and fully bend it on the way up.
• Breathing: Inhale while lifting your arm and exhale during the downward movement phase.

Level up: To make this exercise more challenging, you can hold dumbbells in your two hands and follow these instructions. For a beginner, it is recommended that you start with a two pounds dumbbell.