Explained by a Female Trainer 💡
💡 Do Any of These Health Check Results Sound Familiar?
- Your weight or BMI increases every year
- Your waist circumference flags you for metabolic syndrome
- Blood sugar or HbA1c levels are slightly high
- Triglycerides or LDL cholesterol are elevated
- Your blood pressure is slowly creeping up
Many men in their 30s to 50s who come to EDEN
start feeling concerned not about their appearance,
but about their health check numbers.
Let’s get straight to the point:
👉 Before medication or extreme dieting, the first thing you should do is proper strength training.
✅ Why Strength Training Improves Health Check Numbers
Strength training isn’t just about building muscle.
It directly improves what’s happening inside your body—your metabolism, blood sugar control, and lipid balance.
🔹 Health markers that can improve with strength training:
- Blood glucose & HbA1c
- Triglycerides
- Visceral (abdominal) fat
- Blood pressure
- Liver function markers (fatty liver)
Especially for men over 30,
strength training + light cardio is proven to improve numbers faster than cardio alone.
✅ Strength Training #1: Lower-Body Training (Most Important)
If your goal is better health check results,
lower-body training should be your top priority.
Why?
✔ The lower body accounts for about 70% of total muscle mass
✔ It consumes a large amount of glucose
✔ Higher metabolism → reduced visceral fat
Recommended exercises:
- Squats
- Leg press
- Hip-hinge movements
💡 At granfitness, we teach safe, joint-friendly form
so even men in their 40s and 50s can train confidently without knee or back pain.
✅ Strength Training #2: Back Training (Blood Sugar & Lipid Control)
The back is highly effective for improving health markers because:
✔ It’s a large muscle group
✔ It burns a lot of energy
✔ It directly improves posture
Recommended exercises:
- Lat pulldown
- Rowing movements
- Resistance band pulls
💡 Once you learn to properly use your back muscles:
- Blood sugar becomes easier to control
- Fatigue decreases
- Your appearance looks noticeably younger
These are powerful side benefits ✨
✅ Strength Training #3: Core Training (Waistline & Visceral Fat)
Common health check problem areas:
waist circumference and visceral fat.
Crunches alone won’t fix this.
What matters is learning to use intra-abdominal pressure and deep core muscles.
Recommended exercises:
- Plank
- Dead bug
- Bird dog
💡 At granfitness, we don’t just “flatten the stomach”—
we build a core that supports your body from the inside.
✅ Cardio: More Is Not Better
Many men walk or run every day “for health,”
but cardio alone can backfire.
❌ Too much cardio only:
→ Muscle loss
→ Lower metabolism
→ Health numbers rebound easily
The ideal balance:
Strength training 7 : Cardio 3
At granfitness, we add short, light cardio (walking or cycling) after strength training
to maximize fat burning and improve health markers efficiently.
💬 A Female Trainer’s Perspective
“When men start worrying about their health check results,
that’s actually the perfect time to begin strength training.
If you move your body correctly, both your numbers and your appearance will change—without exception.”
✅ Why granfitness Is Chosen by Health-Focused Men
- Men-only environment for comfort and focus
- Programs designed for men in their 40s and 50s
- Attention to posture, joints, and fatigue
- No extreme diet restrictions
- Female trainers provide continuous, supportive guidance
More men are choosing granfitness not just to “lose weight,”
but to restore their health.
✅ Summary
- Strength training is the fastest way to improve health check results
- Lower body, back, and core are the priorities
- Cardio should be supportive—not excessive
- After 30, personal guidance is safer and more effective than trial-and-error
Thank you for reading to the end!
This article was introduced by “Gran Fitness,” a personal gym exclusively for men.
At Gran Fitness, our beautiful trainers provide training mainly for men in their 30’s and older who want to be popular with the ladies.
Why don’t you enjoy building your body to be popular? We also welcome you to join us for health improvement and weight loss.
In addition to personal training, we can also provide stretching and on-site training.
If you are looking for a personal gym in Bangkok, Thailand, or if you want to be trained by a beautiful trainer, please visit “Gran Fitness”!
We are waiting for your trial reservation!
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