Gentlemen. Welcome to the final video in my four-part series on building a plan to slow,
stop or even reverse the aging process. Hopefully, if you’ve made it this far, you’re starting
to get a handle on that action plan. If you haven’t watched the first three videos,
I’ve put a link to them in the description below.
In this series, I break down the process for building a plan by identifying the four primary
components to that plan as: optimizing your hormone health, losing weight, eating good
food to support that plan, and exercising, and I’ve covered in detail the first three
elements of that plan in my first three videos.
In this video, I’ll be talking about the final component to that plan…exercise. About
how you can exercise less and accomplish more, about how your metabolic rate is linked to
exercise, the types of exercise and benefits of exercise. I also talk about some of the
strategies that you can employ to improve the secondary elements of that plan, your
mental cognition, your erectile dysfunction and your skin and joint health.
OK, let’s talk about exercise. The thing that everyone who’s not doing it hates.
If you want to lose weight, if you want to get fit and into the best shape of your life,
you need to be working out on a regular, if not daily, basis. But here’s the good news
about exercise. A lot of research has gone into this field in recent years. And the results
of that research shows that more is not necessarily better. Gone are the days of having to spend
hours and hours and hours of time in the gym.
Research has shown that HOW you work out is much more important than HOW LONG you work
out. Short, high intensity bursts of exercise produce much better results than long periods
of lower, medium intensity exercise. And this is true regardless of whether you’re working
out out to improve your cardio-vascular health or you’re trying to pack on more muscle.
So, back on the subject of losing weight. Losing weight, at it’s most basic, is a
matter burning more calories than you consume…on a daily basis. If you add up all the calories
that your eat over a day and put that in one column, and you add up all the calories that
you burn, through all the activity that your perform over a day and put that in the second
column…the second column should be larger than the first…by about 300 to 500 calories.
If you’re trying to lose weight.
If you're trying to gain muscle mass, then the first column should be larger than the second column
by about a 1000 calories.
So, how do you know how many calories you burn? Well, you start with something called
your “basal metabolic rate”, or BMR. Your BMR is the number of calories that you burn
when at rest, and it’s based on things like your gender, your age, your weight, your height
and your muscle mass. Then, add to that the number of calories that you burn throughout
the day based on your activity level. And that will give you an approximation of how
many calories your burning each day.
I’ve added a couple of links in the description to some popular online BMR calculators.
Now, working out helps with losing weight in a couple of different ways. First, any
exercise that you do in a single day will raise your activity level for that day. If
you consume 1700 calories a day, but you only burn 1500 calories a day, that’s a surplus
of 200 calories and you are going to gain weight. But if you do a workout that burns
an additional 700 calories, suddenly you’re in a 500 calorie deficit for the day, and
you’re going to lose weight.
But working out helps you to lose weight in another way. A major factor in how many calories
your metabolism burns, is the amount of muscle mass that you’re carrying. Your muscle mass
accounts for about 30% of your metabolism. The more muscle, the more calories your metabolism
burns, regardless of whether your at rest or engaged in an activity. And working out,
particularly some form of resistance training, builds muscle. And as you create new muscle
mass, your metabolic rate goes up…burning more calories throughout the day, in everything
that you do…even while sleeping. However, it’s not a huge, monumental gain. Remember
that your muscle mass only accounts for about 30% of your metabolism. So a 3% increase in
muscle mass will result in about a 1% increase in metabolism. But it is a permanent increase
in your metabolism.
Now, it’s not just building new muscle that can increase your metabolism. Doing a workout,
particularly a high intensity interval training workout, can burn more calories, not just while you’re doing the
workout, but for anywhere from 2 hours to up to 2 days after you finish the workout,
depending on the type of workout that you do. Now, this type of boost in your metabolism
is temporary, it will eventually return to normal. However, if you workout on a regular
and consistent basis, you can keep that effect ongoing…essentially turning it into a permanent
effect.
And this boost in your metabolism will be much greater than the one you get from building
new muscle.
OK, so in order to lose weight, you need to be doing both resistance training as well
as cardio. But the benefits that you gain from exercise go far beyond simply losing
weight. First off, you see major improvements in your strength, your endurance and your
flexibility. But it can also increase your bone density, it can reduce your risk for
chronic diseases, it can increase your energy levels and improve your mood, it can improve
your skin health and boost your cognitive function…improving memory and focus.
So…if you optimize your hormone health and decide to lose weight through nutrition and
exercise, you will have taken a major step in turning back the clock on aging.
But you can do even more.
As I mentioned earlier, there are secondary components to any man’s plan to turn back
the clock. Once you’ve got a handle on the primary issues, you can address those secondary
issues. Issues like ED, cognitive function, skin care and joint health.
And here’s the thing…many of the things that you can do to improve these issues are
already being done by addressing the primary issues. Cognitive function can be improved
by boosting your T levels and by working out. Optimizing your hormones, losing weight, eating
right and working out…all have them and each of them can have a dramatic impact on
your ED. Your skin health and your joint health can be improved by boosting your T levels,
by eating right and by working out.
But there are other things that you can do beyond the primary 4 that can improve these
secondary issues.
There are supplements, called nootropics, that you can take that will improve your mental
cognition, memory and focus. There are supplements, as well as medications, that will improve
your ED beyond what the primary 4 can effect. There are supplements that you can take that
will improve your skin health from the inside, skin care products that will improve it from
the outside, as well as exercises that can strengthen the underlying structures of your
skin. And there are supplements that can improve your joint health.
So, as you can see, any plan that any man puts together to turn back the clock on aging
will, by necessity, be a rather complex one, and will most likely take a while to execute.
I’ve put together my own plan by starting with those methods that will have the broadest
and most overall effect…and finishing with those methods that will only have an effect
on a single issue.
And yeah, it’s taken quite a while to put everything into practice. In fact, I’m not
there yet. There are practices that I have not yet tackled. In the practice of instilling
one new habit at a time, there are habits that are not yet fully formed, and that prevent
me from moving on to the next thing.
But I’ll get there. Of that, I have no doubt. And if you’re a subscriber to this channel,
you’ll get to watch me do it.
So there you have it. All the elements of an action plan to turn back the clock on aging.
So, this is the “what you need to do” part of the plan. For the “how you need
to do it” part, I’ve posted numerous videos on most of these subjects, with strategies
for how to achieve each element…and I’ll be posting a lot more in the future.
If you enjoyed this video, then please subscribe to my channel, share it with your friends
an on your social media, hit the like button and leave a comment. And be sure to hit the
bell button to be notified when I post a new video, which should be every Tuesday, with
bonus videos on the occasional Friday.
And as always, thanks for watching.
9:30