🧘‍♂️ Why Your Warm-Up Matters More After 40

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Why Your Warm-Up Matters More After 40

In your 20s, you might’ve hit the gym cold and gotten away with it.

But now? That shortcut leads to tight muscles, poor lifts, and injuries.

A smart warm-up does more than get your blood pumping:

• Prep your nervous system for heavier loads

• Wakes up tight areas like hips, shoulders, and spine

• Sharpens focus so you don’t waste the first 10 minutes of your workout

Try this 5-minute warm-up before lifting:

1. Arm circles + leg swings

2. Bodyweight squats (15 reps)

3. Plank to downward dog (10 reps)

4. Light dumbbell or resistance band movements

It’s not fluff. It’s how you lift longer and harder.

Real Talk: How Cheat Meals Can Backfire

Calling a meal a "cheat" creates guilt, even when you planned it.

Here’s a better way to think about it:

• Strategic indulgence, not cheating. Enjoy it, then move on.

• Don’t punish yourself the next day; just get back to your plan.

• One meal won’t break your progress. But the guilt spiral might.

Fitness is a lifestyle, not a punishment. Eat with intention, and stop giving food power it doesn’t deserve.

Question from Our Readers:

“Is fasted cardio worth doing?”

— Marcus, 48, from Denver, CO

Here’s the lowdown:

• Fasted cardio can burn more fat during the session

• But total fat loss over time is more about your overall calorie balance

• If you feel good doing it and it fits your schedule—go for it

Just don’t expect magic. The best cardio is the kind you’ll actually do, fasted or not.

Fit Trivia: What 1980s action movie features the iconic training montage to the song “Hearts on Fire”?

Answer: Rocky IV! This epic scene showed Rocky training in the snowy mountains of Russia—proving that grit, sweat, and a solid soundtrack are all you really need.

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Publisher: Ryan Engel

Editor: Michael Pender

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