Jason Khalipa’s Non Negotiables to Get Under 10% Bodyfat without Losing Muscle Over Age 40

Intro (0s)

• Maintaining physique and strength while aging is possible, even with a busy schedule. (15s)
• Body composition can change over time, allowing for increased lean muscle mass and improved aerobic capacity while maintaining strength. (24s)
• Consistent training over many years leads to significant physical development, like increased muscle mass. (1m58s)

Build up to Your Goals (2m2s)

• It is possible for anyone to achieve their fitness goals by gradually building upon their progress, similar to constructing a roller coaster that ascends higher over time. (2m3s)
• Maintaining a desired physique becomes easier once a certain level of fitness is attained, requiring less effort compared to the initial process of reaching that point. (2m32s)
• By consistently putting in a reasonable amount of effort, individuals can sustain their fitness levels due to the foundation they have established through their past hard work. (2m52s)

Start Training Today (3m3s)

• The optimal time to commence rigorous training was in the past, with the present moment being the next best opportunity, as physical capabilities tend to decline with age. (3m6s)
• Building a strong physique in one's youth is advantageous, as it becomes easier to maintain muscle mass later in life. (3m30s)
• Youthful advantages include hormonal factors, time availability, and enhanced recovery, all contributing to optimal muscle-building conditions. (3m47s)

15% off Fatty15 (4m22s)

• Fatty15 is a C15 fat that has been found to be more effective than Omega-3s, particularly for cell membranes and protection. (4m26s)
• Unlike Omega-3s which can become rancid, Fatty15 is oxidation-resistant and comes in a powder form. (5m21s)
• Fatty15 may lead to noticeable cellular benefits quickly. (6m16s)

Higher Intensity Training to Maintain Strength (6m24s)

• The body adapts more quickly to training when it is stressed and pushed to a high intensity. (6m47s)
• High-intensity training can be more time-efficient than high-volume training, allowing for more time to be spent on other activities. (9m39s)
• High-intensity training can help control appetite more effectively than high-volume training, making it easier to maintain a calorie deficit. (10m57s)

Find Which Way of Training is Best For You (11m52s)

• People who already run 10-15 miles daily and find it mentally and physically fulfilling should continue their routine. (11m52s)
• A good way to start a fitness routine is by committing to three days a week, including strength training and high-intensity conditioning. (12m12s)
• Setting strict mileage goals without considering individual recovery abilities and perceived exertion (RPE) can make it unsustainable to lose weight, especially for beginners. (14m6s)

Weight Lifting (14m34s)

• People who do not include weightlifting in their program are missing out on a tool that can help with fat loss. (14m39s)
• People often associate a good workout with sweating, and while there is no scientific evidence to support this, there may be a psychological component to it. (16m32s)
• There is a difference between a good workout and a bad workout, but the difference in calories burned is not significant. (18m29s)

Don't Chase the Perfect Workout (18m54s)

• It is important to view every workout as a positive step towards lifelong fitness, rather than striving for a single "perfect" workout and risking discouragement. (19m37s)
• Consistently showing up for workouts and putting in effort is more important than focusing on minor details or comparing progress to others. (21m10s)
• Having a workout plan or app can be beneficial for maintaining consistency and reducing the mental effort of deciding on a workout routine. (23m0s)

Where to Find More of Jason's Content (23m30s)

• Workouts are available on the TrainHeart app which can be found at the website th.fit. (23m36s)
• A newsletter and further information are available on the Instagram account Jason CIP. (23m46s)
• The goal is to build a group of people who want to train, protect, provide, and improve their fitness. (23m47s)