Peak Performance Insider: How to not gain weight over the holidays, why you start losing muscle in your 30s (and how to stop it), and the best decision my best friend made in 2023
Estimated read time: 5 minutes
This first email issue of the Peak Performance Insider is brought to you by MH Health Coaching. We help entrepreneurs and busy professionals get lean, boost energy, and build healthy bodies.
We have 3 private coaching spots available in January, so if you’re a high-performer with a busy schedule looking to get in the best shape of your life click the link below to get started.
Click here to sign up for a Free Discovery Session
Merry Christmas and a Happy New Year!
Thanks for being a part of this community and I hope you’re as excited as I am for 2024.
If you’re new here, thanks for joining. I’m really happy to have you.
And if you’ve been here a while, thanks for sticking along for the ride.
Now without any further ado…
The Peak Performance Insider:
1. How to not gain weight over the holidays
Surviving the holidays without gaining weight is pretty much everyone’s plan.
And lucky for you the key to success is very, very simple.
Eat in moderation and stay active. That’s it.
No false promises or fancy workouts.
No January fad diets or weight loss pills.
It just comes down to building some structure and balance.
What You Can Do: Have a look here for the full explanation.
2. Why you start losing muscle in your 30s (and how to stop it)
You lose 3% to 8% of muscle mass every decade starting in your 30s.
It’s a phenomenon called sarcopenia.
Sarcopenia is the gradual decline in the size, strength, and functionality of muscle due to natural aging.
Fortunately, no matter how old you are or how much experience you have, strength training is the single best way to preserve and restore muscle mass.
So although going for walks, sleeping 8 hours, and eating healthily are great habits, if you are not regularly strength training your body will literally wither away.
Do you have to workout in a gym? No.
You can build muscle practicing yoga, doing calisthenics, or lifting weights at home.
But when it comes to building muscle and strength, there is no substitute for hard work.
Your muscles will only grow if you push them outside their comfort zone.
So get comfortable being uncomfortable.
Your body actually depends on it.
What You Can Do: No matter how you choose to exercise, make sure you include strength training.
3. The best decision my best friend made in 2023
One of my childhood friends lost 30 pounds within the last 10 months.
And it mainly happened because he decided to finally stop drinking alcohol.
In December last year he asked for my help going alcohol free this year.
He wanted to lose weight and have more energy so he could be the best dad possible for his 3-year-old son.
He had tried on his own but always failed and he knew that he needed some help.
So we got on a call, made an agreement, and I became his accountability partner.
10 months later his eating habits, sleep, work, and family life have all made massive improvements.
And “my goal went from let’s stay in shape for the kid to can I get 6 pack abs?!”
If there is any secret to his success it’s creating bulletproof accountability.
And it fills me with joy knowing one of my best friends is now living his best life.
What You Can Do: Find an accountability partner to help you reach your goals in 2024.
I hope this helps!
Client Spotlight – Alex, 48 | Tokyo, Japan | Data Center Developer
Alex is a father who needed to lose weight and get in shape for his family.
His biggest struggle was lacking the confidence to eat well and exercise consistently.
In 16 weeks he lost 28 pounds and completely transformed his life.
Our strategy:
- Practiced intermittent fasting with a 16:8 schedule
- Increased whole food and water consumption
- Reduced processed foods, refined sugar, and total alcohol intake
- Multiplied exercise volume from zero to several times a week
By working together Alex built lean muscle, shed excess fat, and now feels confident in his own body.
Food For Thought This Weekend
“Everyone must choose one of two pains: the pain of discipline or the pain of regret.”— Jim Rohn
The pain of discipline involves getting up for that workout, eating a healthy lunch, and sleeping instead of binging another episode.
It’s not easy at the start but ultimately makes you healthier and happier in the long run.
The pain of regret involves feeling worn down due to constant neglect, struggling with fatigue, and never living up to your potential.
It’s easy at the start but ultimately prevents you from living your best life.
So the choice is yours: discipline or regret.
Which pain will you choose?
– Menya
When you’re ready, here are 3 ways I can help:
1. Download my free health and fitness guide. When you’re ready to tackle your fitness goals, this is definitely where you should start. It’s the same framework for achieving goals that I use with all of my clients. It also contains 6 habits of highly successful fitness people.
2. Are you an entrepreneur or busy professional who wants to get lean, boost energy, and feel fantastic? Apply for private one on one coaching here.
3. Promote yourself to like-minded subscribers by sponsoring this newsletter. Contact me for details.
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