If trying to build.or maintain muscle mass fasting is a waste of time. Your muscles need a near constant supply of protein to grow.

Cold therapy reduces muscle growth as well. You need blood flow and inflammation to grow muscle.

Cold tub is a great mental boost for many. Just wait 24 hours after lifting if also trying to grow.

Just imagine how much better they would work if you wrapped them correctly.

Lift heavy shit and eat protein. The 2 main keys to longevity.

Pretty hard to **** up

https://doctorarthritis.org/products...3ZfimrO5vcKuIE

Finding an activity that you like that you can do a few times a week is way better for you physically and mentally than doing that other shit. And it's easier to sustain.

Unfortunately it is. The images on that site don't have them wrapped correctly.

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I am just about to turn over 2000 miles on my Sole F63 treadmill and it has truly changed my life.

After each morning session I feel terrific and wish I had started doing it earlier in my life.

For me at 74 Cardio is the key. My Doctor has told me "whatever you are doing, keep it up!"

Wrist straps throwing shade...

The main reason resistance training is highly recommended is you can start losing muscle mass as young as 40 in small quantities and that percentage of mass lost generally increases as you get into your 50s and 60s and beyond.

Of course, that's at 10k feet and there are reasons why it may or may not matter as much person to person.

I didn't have much to begin with at 40, so I'm gaining while the gaining is decent and then I'm sure will basically be trying to maintain in another decade.

That's an excellent point and very true.

After my first 4 heart stints 17 years ago I hired a personal trainer for 6 months and developed a routine I still follow to a certain degree today.
I do upper body one day with 12 lb weights after my cardio and then legs the next day.
At my age though I have learned I don't recover as fast I used to so taking the third day off has proven beneficial.

I'm 100% for cardio as well. I both lift and run.

But from most of what I have been reading up on the last several years and some podcast on fitness I like to listen to like Andrew Huberman (who has a ton of great guests on his show), maintaining muscle mass is the most important thing you can do to extend your life.

Combine it with cardio and you will get even more benefit. I think VO2 max might even have been the next key ingredient to longevity.

I’d be surprised if this specifically was the key.

Women live much longer than men on average and they have a lot less muscle mass than we do. I know there are other variables that play a role in life expectancy but still..

The reason for lifting is not to extend lifespan. It's to maintain health and mobility.

They are not the same.

Same.

Sports are the best cardio. Change my mind.