🚀 Why Progressive Overload Is the Key to Growth

PLUS: The top supplements for men over 40

AuthorAuthor

Ryan Engel & Michael Pender
December 18, 2024

Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!

TODAY’S LEVEL UP:

  • Coach’s Corner: Why progressive overload is the key to growth

  • Must Know: The top supplements for men over 40

  • Question from Our Readers: What’s the best way to balance fitness and family time?

  • Fit Trivia: Which 80s martial arts star was known for their extreme flexibility and fitness routine?

Why Progressive Overload Is the Key to Growth 

If you want to see real progress in the gym, you need to challenge your muscles over time. This is where progressive overload comes in:

  • What It Is: Progressive overload means gradually increasing the demands on your muscles through more weight, reps, sets, or intensity.

  • Why It Works: Your muscles adapt to stress. If you don’t keep challenging them, you’ll hit a plateau. Overload keeps your body improving.

  • How to Do It: Add 5-10% more weight every few weeks, increase your reps, or try new variations of exercises to keep your muscles guessing.

Stay consistent and intentional with small, steady progressions. It’s the formula for long-term growth and strength.

FROM RYAN’S DESK

Consistency isn’t flashy, but it’s the secret weapon of champions. Show up day after day, even when progress feels slow. It’s the small, relentless actions that stack up into greatness. Be the man who stays the course—because consistency beats perfection every time.

Must Know:

The Top Supplements for Men Over 40

As you age, your body’s needs change, and the right supplements can help you stay on top of your fitness game. Here are the top options to consider:

  1. Protein Powder: Helps you hit your daily protein goals for muscle repair and growth.

  2. Vitamin D: Supports bone health, testosterone levels, and immune function.

  3. Omega-3s: Reduces inflammation and supports heart and joint health.

Always choose high-quality supplements and consult a healthcare provider if you’re unsure about adding them to your routine.

Question from Our Readers:

“I have a busy family life. How do I balance fitness and quality time with my family?”

  • Chris, 46, Teacher, from Phoenix, AZ

Great question, Chris! Here are some strategies to balance both:

  • Work Out Together: Involve your family in fun physical activities like bike rides, hiking, or even family yoga sessions.

  • Plan Efficient Workouts: Short, high-intensity workouts (20-30 minutes) can deliver results without taking up too much time.

  • Schedule Around Family Time: Set your workouts during early mornings, lunch breaks, or after the kids are in bed to avoid missing out on family moments.

Fitness and family can go hand in hand—it’s all about making time for what matters.

Fit Trivia: Which 80s martial arts star was known for their extreme flexibility and fitness routine?

Answer: Jean-Claude Van Damme! Famous for his splits and high kicks, Van Damme’s dedication to martial arts and fitness made him a global icon in the 80s. His impressive flexibility and strength inspired a generation of action movie fans to focus on fitness.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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Publisher: Ryan Engel

Editor: Michael Pender

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