Midlife Fitness Files: Matt Roberts my body fat and fitness levels are the same at 46 as they were at 20 – Telegraph.co.uk

For example, I do backsquats (using a barbell with around 120-130kg) which work the quads then deadlifts (80-90kg) which work the hamstrings in quick succession with a 1-3 minute rest period for recovery. On Tuesdays and Fridays I focus on upper body moves such chest presses, cable crosses, single arm rows or pull ups. This mix of maximum overload, working opposing muscle groups and long recovery times causes a spike in human growth hormone which declines as we age and is crucial for building muscle in the over 40s.

I run outside twice a week for about 4-8km; much shorter than the marathons I was doing ten years ago because in some men over 40, long-endurance exercise can reduce the bodys ability to produce testosterone. I also play tennis at least once, but up to three times a week.

We dont need as much protein as we get older - someone at 25 who would have needed around 1.8g protein per kg of body weight probably needs around 1.6g at 50. Most of mine used to come from animal sources, now I have half animal proteins such as quality organic free range grass fed steak, chicken or eggs (not so much fish as I am concerned about mercury and pollutants in fish farming) and half plant proteins such as quinoa, pulses, beans and tofu. Eating more plant-based results in a marginally lower risk of inflammation and high cholesterol. I avoid gluten and dairy most of the time, mainly because my gut doesnt react well to them, but Im not too strict about it. I aim for about 2500-3000 calories a day.

Breakfast:gluten free bagel with peanut butter or porridge oats with unsweetened almond milk

Snack:protein bar or some nuts or seeds with berries or an apple

Lunch:Sweet potato, quinoa and beetroot salad with grilled salmon

Snack:hummous with gluten-free crackers or crudites

Dinner: high quality steak, chicken or plant-based protein with loads of dark green vegetables

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Midlife Fitness Files: Matt Roberts my body fat and fitness levels are the same at 46 as they were at 20 - Telegraph.co.uk