8 Golden Rules for Losing Fat & Building Muscle Over Age 40 | Bedros Keuilian
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Intro (00:00:00)
- Bedros Keuilian, a 49-year-old fitness enthusiast, shares his golden rules for building muscle and losing fat over the age of 40.
Golden Rules for Building Muscle & Losing Fat (00:00:37)
- Prioritize protein intake: Aim for 230-235 grams of protein per day.
- Keep carbs low: Limit carb intake to 50-75 grams per day, with one high-carb day per week (400-500 grams).
- Prioritize sleep: Get 7.5-8 hours of sleep per night.
- Focus on healthy fats: Consume 80-100 grams of fat per day, primarily from fish, avocado, and healthy sources.
- Avoid processed foods: Processed foods can cause bloating and inflammation, hindering muscle building and fat loss.
- Engage in enjoyable cardio: Find cardio activities that you enjoy, such as jiu-jitsu, walking, or hiking, to maintain cardiovascular fitness.
Golden Rules for Building Muscle & Losing Fat (00:03:49)
- Bedros Keuilian shares his 8 golden rules for losing fat and building muscle over the age of 40.
- He emphasizes the importance of proper form and technique to avoid injuries.
- Keuilian recommends starting with light weights and gradually increasing the weight as you get stronger.
- He also stresses the importance of listening to your body and not pushing yourself too hard.
- Keuilian used to push himself to do ugly reps at the end of his sets, but he has since realized that it is not worth the risk of injury.
- He now starts with light weights and gradually increases the weight as he gets stronger.
- Keuilian also emphasizes the importance of proper form and technique to avoid injuries.
Daily Protein Intake (00:04:37)
- Protein intake should be prioritized to maintain and build muscle over the age of 40.
- A high protein diet, combining whole foods and protein supplements, is recommended throughout the day.
- Protein synthesis decreases, while muscle protein breakdown increases with age, requiring higher protein intake for muscle maintenance.
- Overconsumption of protein is generally safe for organ function if regularly monitored through blood work.
- Prioritizing protein naturally reduces unhealthy food choices, leading to a healthier diet.
- Protein requirements vary but a general guideline is 0.5 to 0.7 grams of protein per pound of body weight.
- A higher protein, higher fat, and lower carb diet is suitable for most people over 40.
- Carbohydrates should be allocated towards the evening for better productivity and energy levels.
- Limiting carb intake to 30 grams per sitting outside of the workout window is advised.
Sleep Optimization (00:10:31)
- Optimize your sleep environment for better rest by using blackout curtains, removing light sources, and avoiding caffeine and stimulants in the evening.
- Establish a relaxing bedtime routine, such as taking a hot bath or using magnesium supplements, to promote restful sleep.
- Train twice daily, six to seven days a week, focusing on supersets of two muscle groups.
- Keep repetitions between 8 and 12, prioritizing compound exercises and supersets for efficient workouts.
- Incorporate high-intensity interval training (HIIT) like "Ride the Lightning" for cardiovascular health and fat burning.
- Prioritize core stability and flexibility with exercises like planks and side planks.
- Maintain a consistent workout routine, including strength training and cardio, for long-term results.
- Adjust your routine as needed to ensure sustainability and listen to your body's needs.
How to Know if TRT is for You (00:16:16)
- Bedros Keuilian, a 49-year-old entrepreneur and fitness enthusiast, experienced a decline in testosterone levels around the age of 39-40, leading to symptoms such as brain fog, lethargy, and decreased libido.
- After consulting a doctor and undergoing blood tests, he was diagnosed with low testosterone and reluctantly began testosterone replacement therapy (TRT), which significantly improved his overall well-being.
- In addition to TRT, Keuilian incorporates peptides like BPC-157 and TB-500 to aid in recovery from injuries sustained during his Jiu-Jitsu training.
- Keuilian emphasizes the importance of sleep, clean eating, regular exercise, and testosterone optimization under a doctor's supervision for maintaining fitness and health over the age of 40.
- He criticizes the stigma surrounding testosterone optimization and compares it to the societal acceptance of harmful substances like alcohol and cigarettes, stressing the need for education and responsible use of substances to optimize health.
- TRT is not the main cause of death for athletes, and physicians who specialize in TRT are knowledgeable and responsible in their practices.
- TRT can be compared to women taking birth control to regulate hormone levels, and it can help men over the age of 45 regain energy, improve their quality of life, and be better fathers and role models.
Signs of Low Testosterone (00:28:01)
- Possible signs of low testosterone in men over 40:
- Poor sleep
- Low sex drive
- Brain fog and lack of drive
- Slow recovery from workouts