The significance of muscle mass and the significant health benefits it brings are not sufficiently emphasized in public health advice. However, almost every exercise people do is either gentle or aerobic, where important muscle mass does not accumulate.
A good measure of muscle strength is the proportion of muscle mass in the body, which can be obtained, among other things, in the so-called Inbody service electronically in a minute.
I have found that at 73 years old, I can maintain muscle mass significantly above average with just a few selected exercises for about 1.5 hours and various workouts per week. My leg press result is 2 times and bench press is 1.3 times my own weight (83 kg). I do 40 floor presses and about 30 pull-ups.
In addition to exercises, I consume about 1.5 g of protein per kilogram of body weight and a total of about 1 kg of vegetables per day. At this age, it is very useful to use reasonable supplements generously, including creatine, which enhances the exercise effect.
However, I am not a fanatic but a health exerciser, applying the HIIT principle in my workouts for the sake of muscles and brain, including stair running, water kicks, and sprint swimming.
As a man, I try to maintain the best possible production level of testosterone through good lifestyle habits and by sitting in my office for 8 hours a day in loose pants without underwear, on a centrally cracked and rocking saddle chair, where the important blood vessels and nerves leading to the testicles and crucial for testosterone production remain open even when sitting, and the temperature of the testicles is at the required 33-degree optimum for the body. Such a chair also greatly reduces the risk of prostate disease.
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