Since most of you listening to this show are either in your forties or getting close, I thought it would make for a great show if I shared some actionable ideas on how to get fit and stay there.
Age is just a number and I honestly believe that, but the fact is that our bodies don’t do what once did and many of us are dealing with aches, pains, past injuries, and tight muscles.
It’s part of the aging process to some extent but the larger factor is how we’ve lived our lives up until this point.
Many of us have spent years or decades sitting at a desk, driving long commutes, and living a relatively sedentary lifestyle.
And that sh*t adds up!
So today I talk about 6 specific things you can do to combat the effects of an old, tired body and start feeling better than you have in years.
1. After middle age, men lose roughly 3% of their muscle mass every year, on average. It’s called sarcopenia and can affect your quality of life and even shorten life expectancy. To stop or even reverse this, prioritize strength training. Most men will be just fine with a full body strength program 3-4 days a week coupled with a few days of conditioning. Unless you’re a former elite athlete or body builder, this is plenty. Focus on compound movements using basic push/pull/squat/hinge/carry. Body weight training works very well also.
2. Do dedicated mobility work, foam rolling, get regular massages, and always warm up before every workout. Move as much as possible. Sit as little as possible.
3. Reevaluate your lifestyle. Decades of sitting and inactivity have wreaked havoc on your muscles, tendons, and ligaments. They say sitting is the new smoking and I believe it. Get active ASAP but ease into it. Check your ego at the door and train smarter not harder.
4. Read your body. Your body isn’t the same one you had in college. You can get as fit as you want, have 6 pack abs if you want, and feel 25 again if you want, but you have to work with the body you’ve been abusing for the last 20 years. Trying to pick up where you left off will often lead to injuries, pulls, and strains.
5. Get your annual exams. Check your blood work and testosterone levels. Low T is a real issue and can greatly affect your ability to gain muscle and lose fat. We are almost all deficient in nutrients because the typical American diet sucks. Take a high quality multivitamin and maybe a fish oil supplement.
6. How you feel is directly related to how you live. Diet, exercise, stress management, sleep, hydration, and recovery are all huge parts of this. Pay attention to each one, not just one or two.
We can choose to improve the quality of our lives at any time. We just need to be willing to change, pay attention to the basics, and be consistent with the fundamentals of good health.