April 2

Alpha Code: The complete guide to getting in shape at 35+

So, you’ve reached your mid-30’s and realised you’ve let yourself slip a little. The 10-pint a weekend diet is starting to take its toll and your metabolism just isn’t what it used to be.

Life gets in the way – career, family, the temptation of a ‘few’ beers and a takeaway at the weekend, but at what point do
you stop being the fat, stressed out unhealthy guy and start to regain your superhero status?

Maybe you’ve already tried to make a change, you joined a gym, started cutting down on the beers but got a reality slap
when you realised you can’t do what you could in your 20’s. You get puffed after a short jog, you can’t lift as heavy weights as the younger lads in the gym and it takes you longer to recover.

Maybe you don’t actually know what you’re supposed to be doing to get in shape in the first place, so you struggle to see
any progress and just end up throwing in the towel.


Sound familiar?

Well it’s not all bad news.

We’ve condensed the exact steps we use to help our clients bounce back into shape and get back the physique they had in their 20’s.

Lose the beginnings of your beer belly, build lean muscle and start turning heads again before you slide even further down the slippery slope, by following our definitive 8-STEP GUIDE.

First 2 steps below plus the opportunity to download the entire eBook.


We are not saying that you should be trading the barbells and dumbbells for aerobics, far from it.


However, consistently lifting heavy weights in the lower rep ranges (1-5) tends to cause joint issues and leave you feeling fatigued. While guys in their 20’s may be able to train through this, as we get older, recovery becomes harder, and we need to consider training longevity.

The fastest way to slow progress is to be injured. 

Older lifters are better focusing within the 6 to 12 rep range. This still allows you to make strength progress without
giving your joints a hammering and will also help stimulate muscle growth.


Along with general strength progress there should be some focus on building up lean muscle mass.

Along with general strength progress, you should now also focus on building up lean muscle mass.

A loss of muscle often means you can’t do the activities or exercises you used to enjoy, and your risk for injuries increases.

Muscle tissue is proven to be essential for maintaining a healthy body as we age.

The more lean muscle tissue we have, combined with living an active lifestyle and eating a nutrient dense diet, the better quality of life we have.

Without muscle, day to day activities such as carrying the shopping, getting out of a chair, performing some manual labour around the house or picking up your kids (or grandkids) can become much more difficult.


Enter your details below to receive the complete Alpha Code: The complete guide to getting in shape at 35+ document for free.


The Encore approach to non-stop progress

At Encore, you will find a results-focused fitness environment, designed to constantly move you towards your personal goals.

Our unique blend of intelligently intense small-group sessions, evidence-based exercises and ever-changing programmes trains you as an elite athlete, keeping workouts challenging and exciting.

Our strength and conditioning training programme includes classes that focus on lifting weights, in a closely monitored environment, while other build aerobic capacity.

The Encore team also provides nutritional guidance, sharing a range of information sources and expert advice to complement your fitness programme, and help you reach your goals.

Join us and get fitter, leaner and stronger.


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