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For Roberts, it was the beginning of a new concern related to the aging process, the beginning of a steep learning curve taking into account the latest research on what happens to our hormones, our muscle mbad, of our bones and tendons when we reach middle age. Roberts was particularly alarmed by our hormonal changes. After the age of 30, men lose 1.5 to 2% of testosterone per year and growth hormone (HGH) production also begins to decline. "Women also lose testosterone – that's why some postmenopausal women are taking testosterone replacement therapy – but for men, the decline is pretty horrible," says Roberts. "If you do not really work there, a 45-year-old man will be at a fraction of what it was a decade earlier."
Why is it important? Low levels of testosterone have been badociated with all sorts of horrors: exhaustion and low libido in women, hair loss and "shrinkage" (penis and testicles) in men. In terms of health and fitness, testosterone and HGH are essential for the regulation of muscle and bone growth, fat levels and metabolism. In free fall, it is increasingly difficult to develop muscles, burn calories and absorb nutrients. The "middle age spread" or "creeping obesity" slowly settles around our middle. Men push crowds; we all say goodbye to our glutes while our bad slide straight down. It's good to love the handles.
At the same time, the average age usually brings its share of difficult life events. In his forties, Roberts lost his father as a result of cancer and divorced. He is the father of two teenage children. High levels of cortisol called "stress hormone" can further reduce testosterone and also have an impact on sleep – and this lack of sleep further reduces testosterone. "If you can not get enough rest and your brain is overloaded, you do not train well and do not recover well – everything is totally entangled," says Roberts.
The good news is that it is possible, with hard work, to stop the decline and offset its effects. Roberts spent five years refining an exercise and a food program for this purpose. This is similar to the diet he follows himself and the one he undertakes with his clients. He now prefers all customers to have their hormone levels measured to create perfectly targeted programs. (His new gym, which has just opened in Mayfair, has doctors and nurses on hand.)
The eight-week diet is set out in his book Younger Fitter Stronger (Bloomsbury £ 16.99). Exercise is largely resistance training, including dumbbells – there are levers, rollovers, bench support, usually in large numbers, 10 or 12 repetitions to maximize muscle and nerve growth . "Strength training is essential for inducing HGH and testosterone," Roberts says. "There is evidence to show the peak of hormones after a weight training session. This program consists of testing you, overloading you, then escaping gas for a minute, maybe two, maybe three, and then starting all over again. For menopausal women, exercise can be very uncomfortable, they can become too hot too quickly, so find the right balance. There are also pages of stretching exercises and pre-workout mobility exercises because we need a lot more maintenance in the middle ages. Exercise days are always followed by rest days to allow recovery and replenishment.
Although the Roberts Diet has a dietary component, it actually involves a lot of food – for example, three-egg omelets for breakfast, crab for lunch, a steak for dinner with snacks like protein smoothies. fruits and vegetables a day. Each week includes two "fasting days" where 800 calories are consumed in a time interval of 8 to 11 hours. "Eating nothing for 18 hours, then breaking the morning the next morning before exercise is the biggest increase in HGH," says Roberts. "It goes against your expectations, but the body reacts in a strange way."
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