We don’t want to only be in shape in the prime of our youth. We want to be fit, healthy and look good later on in life as well.
Getting fit after 40 or after 50, or whatever age you are, is possible. As a matter of fact, you can be fitter at 45 than you were in your early 30’s.
As long as there are 85 year old marathon runners who are still beating competition half their age, 80 year old bodybuilders competing at Muscle Beach and 93 year old yoga instructors… you can increase your fitness levels in your 40’s, 50’s and beyond.
Here are three tips to get you on your way:
It’s about decisions
The first thing you need to understand is that getting fit, losing weight… or just about anything else you want to accomplish in life, boils down to decisions.
Whenever you say to yourself “oh I can’t do that; I’m too old to get back in shape; it’s too late”… whether you know it or not, you’re making a decision.
You’re not a victim of circumstance and you’re not a victim of age. If you just throw your hands up and say “well, there’s nothing I can do about it”, you’ve lost the war before you even started your first battle.
In his article 5 Steps to Look 10 Years Younger step 3, according Iron Man editor in chief Steve Holman, is to “Stop blaming everything on how old you are”.
So, the first thing you need to de to improve your health and fitness as you get older is to make the decision that you’re going to do what it takes.
If you find yourself making excuses like: I don’t have time, I don’t have the energy or I’m too old, then you’re also making an empowered decision. You’re making an empowered decision not to be empowered!
Nothing works unless you do! So, stop making excuses and make the decision to get started and to stick with it… no matter what. You can look better at 50 than you did at 30. The trick is to just get started and take consistent action.
Assess your habits
The second major factor in getting fit after forty, or at any age, boils down to your daily habits.
Contrary to what the fitness and weight loss industry want to make us believe, there’s no secret formula out there, there’s no magic pill or miracle drug. There’s nothing out there that you can do short term, once in a while, that’s going to magically get you in shape.
Getting fit is all down to the little things you do every day. You can’t just work out like crazy one day per week, do nothing for the rest of the week and expect to get fit. You can’t go on a crash diet for two weeks, then go back to eating like you did before, and expect to keep off the pounds you lost.
Lasting fitness and weight loss are the result of lasting exercise and nutrition habits. Whether you want to lose stubborn belly fat or get toned, it all starts by making consistent changes. When you get older these habits become more and more important.
When you were younger you might have gotten away with being a little inconsistent with exercise or your diet. However, once you pass 30, your metabolism naturally starts to slow down and you start losing muscle mass. As a result, the impact of those bad habits starts growing exponentially.
Ask yourself, what are the daily habits you have, consistently, in regards to exercising and eating? Remember, these are the habits that got you where you are today.
What are the things you are doing on a daily basis that have the biggest negative impact on your current fitness level and weight?
Often the nastiest habits will seem small and insignificant when you look at them on a day-to-day basis. What makes them so powerful is the fact that you do them consistently.
Start by taking small steps
Okay, you’ve made the decision to get fit and you’ve determined which daily habits you need to change to make it happen. The third step is taking small, repetitive, consistent steps – every single day – to make it happen.
Small, daily actions – over time – add up to big, lasting changes. So many people fail because they try to make huge changes from one day to the next. Some of them never start at. They get so scared thinking of all the big changes they plan to make that they talk themselves out of it before they’ve even started.
Don’t be that person!
Start small. Change one or two habits at a time. Maybe replace that soda or fruit juice with a glass of water and do 4 minute workout 3 times per week. Replace one of your sugar rich, highly processed snacks with a healthier fat burning snack. The thing is to develop those new, healthier habits. Do those small things, but do them consistently.
Once you become more accustomed to small regular workout sessions you can progress to doing three 30 minute workouts per day. Ideally these workouts should involve some sort of resistance exercises combined with cardiovascular. The moderate weight, high fatigue workouts from Old School New Body are a good example.
The key is to not try to change too much at once. Take small, consistent steps. They will add up over time.
The key to getting fit after 40, or any age, is to first decide your going to do it… no matter what. Next, identify the things you need to change to make it happen. Finally, make those changes, but do so in manageable steps that will keep you going in the right direction.