Kam Izzwan | 🇦🇺 Qualified Trainer

🥇Successfully helped +3500 clients, 🌍 Aiming to help 100k client 🏗️ Building Kam Izzwan Consulting Sdn Bhd

[Kam Izzwan | 🇦🇺 Qualified Trainer @kam_izzwan]

3 evidence-based reasons to stay fit after age 40:

1. Preserve Muscle Mass & Strength (Sarcopenia Prevention)

After 40, adults lose 3–8% of muscle mass per decade without resistance training (Harvard Health). Strength training 2–3x/week can **reverse** this, maintaining independence, balance, and reducing fall risk by up to 30% (CDC data).

2. Protect Metabolic Health & Heart Function

Cardiovascular efficiency drops 10% per decade post-40. Regular aerobic exercise (150 min/week) improves VO2 max, lowers blood pressure, and cuts heart disease risk by 25–40% (American Heart Association). It also combats insulin resistance, reducing type 2 diabetes risk by **58%** in high-risk adults (DPP Study).

3. Maintain Brain Health & Mood (Neuroprotection)

Exercise boosts BDNF (brain-derived neurotrophic factor), preserving hippocampal volume. A 2023 meta-analysis in *Neurology* found physically active adults over 40 had **45% lower dementia risk**. It also reduces depression symptoms by **20–30%** (equivalent to therapy/medication in mild cases, per JAMA Psychiatry).

Bottom line: Fitness after 40 isn’t vanity—it’s **longevity insurance**. Start with 2 strength + 2 cardio sessions weekly. Your 60-year-old self will thank you.

Here’s a female client age 82 years young pulling 70kg

Share your workout routine with us

[Kam Izzwan | 🇦🇺 Qualified Trainer @kam_izzwan]

Should my content be in English atau bahasa malaysia ?

[Kam Izzwan | 🇦🇺 Qualified Trainer @kam_izzwan]

Mana lagi ok?

[Kam Izzwan | 🇦🇺 Qualified Trainer @kam_izzwan]

USIA 40an tak tahu nak makan apa sesuai?

[Kam Izzwan | 🇦🇺 Qualified Trainer @kam_izzwan]

What’s the difference between this 2 bench press?

[Kam Izzwan | 🇦🇺 Qualified Trainer @kam_izzwan]

Looking for part time dietician

2 session a month for conducting

1hr webinar
1hr follow up/ assessment

Online based, dm please

[Kam Izzwan | 🇦🇺 Qualified Trainer @kam_izzwan]

@whoishackedyou I realise that too, why so

@grok how many Malaysian population using x over thread ?

[Kam Izzwan | 🇦🇺 Qualified Trainer @kam_izzwan]

Don’t know if I should continue posting in x

It seems dead for Malaysia fitness interest, or is it just me ?

[Kam Izzwan | 🇦🇺 Qualified Trainer @kam_izzwan]

How big is powerlifting scene here in X ?

[Kam Izzwan | 🇦🇺 Qualified Trainer @kam_izzwan]

Dietary fiber is a type of carbohydrate in plant foods that your body can't digest.

It passes through mostly unchanged, providing key health benefits.
There are two main types

1- Soluble fiber (oats, beans, apples) dissolves in water, forming a gel that slows digestion, helps control blood sugar, lowers "bad" LDL cholesterol, and supports steady energy.

2- Insoluble fiber (whole grains, veggies, nuts) adds bulk, speeds food through the gut, prevents constipation, and promotes regularity.

Fiber feeds beneficial gut bacteria, producing short-chain fatty acids that nourish the colon, reduce inflammation, and strengthen the microbiome for better immunity and metabolism.

High-fiber diets aid weight management, lower risks of heart disease, type 2 diabetes, stroke, obesity, and some cancers.

Most adults need 25–35 grams daily yet many get far less. Eat more fruits, vegetables, legumes, and whole grains for optimal health

[Kam Izzwan | 🇦🇺 Qualified Trainer @kam_izzwan]

Creatine supports bone mineral density. 🦴 Emerging research indicates that creatine supplementation combined with resistance training can increase bone mineral content in older men, likely by increasing muscle tension on the bone sites. 🔗 https://t.co/eLmpiR7Sg2

[Kam Izzwan | 🇦🇺 Qualified Trainer @kam_izzwan]

If you think Creatine is just for "gym bros," you are missing out on one of the cheapest longevity tools available. 💊🧠
After 40, it isn't just for building biceps—it is for protecting your brain and bones. Here is the science on why you should consider it. 🧵👇
#FitAfter40 #Creatine #Supplements #BrainHealth

[Kam Izzwan | 🇦🇺 Qualified Trainer @kam_izzwan]

It supercharges the fight against Sarcopenia. 💪 Taking creatine combined with resistance training significantly increases lean tissue mass and lower-body strength in older adults compared to training alone. It helps you keep the muscle you have. 🔗 https://t.co/sy8VHO4mok

[Kam Izzwan | 🇦🇺 Qualified Trainer @kam_izzwan]

Sleep is crucial for health, especially muscles and memory.

During deep sleep, your body releases growth hormone to repair and build muscle tissue, helping recovery after exercise, prevent injury, and support strength gains.

Without enough sleep, muscles recover slower, you feel weaker, and performance drops.

At the same time, sleep consolidates memories your brain processes and stores what you learned, strengthening neural connections for better recall, learning, and focus.

Poor sleep weakens memory, slows thinking, and raises forgetfulness. Aim for 7–9 hours nightly, it repairs muscles, sharpens memory, boosts mood, immunity, and overall health.

Good sleep = stronger body and sharper mind.

[Kam Izzwan | 🇦🇺 Qualified Trainer @kam_izzwan]

Is eating less the best way to lose fat?

Many argue that starvation is the solution. Here’s what you should know.

[Kam Izzwan | 🇦🇺 Qualified Trainer @kam_izzwan]

Tak pasal2 grok kena banned

Siapalah yang tak de kerja buat bukan2 dgn grok

[Kam Izzwan | 🇦🇺 Qualified Trainer @kam_izzwan]

Had a great time conducting corporate program in Istana

Thank you coach Michelle and Eddy for the session today

See you all again soon

[Kam Izzwan | 🇦🇺 Qualified Trainer @kam_izzwan]

Berat 200kg

Full video https://t.co/rpq7ze2b1R

Nak saya bantu ?

https://t.co/oPvvGQ4fHS

[Kam Izzwan | 🇦🇺 Qualified Trainer @kam_izzwan]

Slowly but surely 220kg club

Took 4 week off from heavy lifting, best lift for 2025 was 250kg

Here we start the year with calibrated plate

[Kam Izzwan | 🇦🇺 Qualified Trainer @kam_izzwan]

Welcome back to 180kg club