Lesson 1: Physical Foundation

Physical Foundation: Nutrition & Metabolism

The primary goal here is to maintain muscle mass and manage weight, which becomes harder as metabolism slows. Prioritize resistance training and adequate protein intake to preserve lean muscle; aim for progressive overload in workouts and include compound movements. Monitor overall calorie intake and adjust for activity level to avoid gradual weight gain while supporting performance and recovery.

Incorporate regular cardiovascular work to support heart health and assist with energy balance, but don't overemphasize long-duration cardio at the expense of strength training. Include mobility and flexibility work to reduce injury risk and maintain functional movement, especially as recovery slows with age.

Pay attention to sleep, stress management, and consistent meal timing—these factors influence hormones that regulate appetite and metabolism. Consider periodic reassessment of goals and body composition rather than relying solely on scale weight, and consult a healthcare professional or registered dietitian for personalized adjustments.s.