Man doing dead lift with barbell.

How To Get Fit Over 40

It’s never too late to start exercising. However, if you’re over 40 you might want to do thing a little differently than when you were in your 20’s. In this article you’ll learn how to achieve your fitness goals, no matter how old you are. From getting motivated, to getting support and finding the right type of exercise program… here’s how you get fit over 40:

Change your mindset

You need to realize that it’s not too late to start working on a leaner, firmer and stronger physique. Just because you’re approaching 40 or 50 doesn’t mean it’s too late to get fit!

There are plenty of people who start on some athletic endeavor well into their sixties, seventies and even eighties and achieve amazing results. However, if you’re over 40 and haven’t worked out in a while… you’re going to have to do things differently than when you were in your 20’s.

Everything starts with your mindset thought. Make sure you’re staying positive! You have to believe that you can do it and that you are going to do it! You can’t be negative and have self-doubt. The best way to shift your mindset and get motivated is by letting yourself be inspired by others…

For example check out this Cross Fitter who’s in his 80’s and still going strong:

Ot this woman in her 70’s who is probably stronger and fitter than the average 30 year old:

Motivated yet?

So, know that it can be done and focus on being positive! Never let your age stop you! As a matter of fact… the older we become the more crucial is becomes to work on maintaining your fitness level.

Surround yourself with positive people

That leads us to the next step, which is surrounding yourself with positive people. There is little as demotivating as constantly hearing others say you’re too old and it’s too late for you to start something like a new fitness program. Guess what… they’re wrong! Re-watch the video’s above if you still have doubts.

Try to surround yourself with positive, like-minded individuals who are motivated and supportive. Join (or start) a support group of like-minded people and start on this journey together. This will go a long ways towards achieving your goals.


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Document your progress

Take measurements and progress pictures every month. Make sure you have something to look back on. A lot of times what happens is you’re working hard, eating well and doing everything you’re supposed to be doing. However, when you look at yourself in the mirror you don’t see any progress.

It’s not that the progress isn’t there… it’s that you’re seeing yourself in the mirror every day! These increments are too small to see any real progress! That’s why you want to start taking monthly pictures and measurements. Also take a picture and starting measurement before you begin your fitness program. You need something to compare your progress to.

When you’re having self-doubt while you’re looking at yourself in the mirror and you’re feeling like you’re not progressing, take a look at your starting point picture. You’ll be surprised at how much progress you’ve actually made.

Get accountable

Find someone to hold you accountable. There will be times that you’ll find yourself coming up with every excuse imaginable to skip your workout or have a massive cheat meal. When that happens (and it will) it can really help if there’s someone else who can hold you accountable. This can be your spouse, a good friend, a family member or that support group mentioned earlier on.

The sad fact is that many of us are more inclined to stick to something if we feel like we’re doing it for someone else than when we are only doing it for ourselves. So, your chances of sticking to your workout and eating plan are greater if you find someone to hold you accountable.

Plan your nutrition

Nutrition plays a key role in any fitness program, as well as your health and well being in general. If you work out religiously 3-5 times a week but your nutrition sucks you’ll be hard pressed to see any meaningful results.

Whether you want to get bigger or just wanting to get leaner, you have to make sure your nutrition matches your fitness goals. This means getting all the necessary nutrients from all of your macros.

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You want to make sure you get plenty of lean proteins (which help repair, rebuild and maintain muscle) as well as healthy fats, vitamins and minerals. This means eating a well balanced diet that consists of plenty of whole, natural foods.

If your goal is to build muscle then you will probably want to increase the amount of protein in your diet as well as reduce the empty calories like sugary/processed foods and alcohol.

If you want to get toned and lose weight then you still want to get plenty of protein but you may also want to start including more thermogenic foods in your diet.

Follow a proper training protocol

If you’re over 40 you’re going to want to workout a little differently than when you were in your 20’s. Especially if you haven’t been exercising for a while.

One thing you absolutely should do is to start a resistance training program. It doesn’t matter whether you are a man or a woman… looking to get lean, burn fat or build muscle. Resistance training should be the foundation of your exercise program!

As you age you start to lose skeletal muscle mass and function. This is what’s known as sarcopenia. It’s the primary reason people get weaker and frailer as the age. The absolute most effective way to maintain this essential muscle mass is resistance training.

One of the best ways to start resistance training is by using moderate weight, high fatigue exercises, like those from the F4X system. This type of training helps to optimally work your muscles without endangering your joints.

One of the things that makes these types of exercises so effective is their use of short positives and long negatives. If you’re wondering what the heck that means… this arcticle covers it in depth.

You should aim for three 30 minute workouts per week. This gives your muscles the much need time to repair and strengthen between workouts.

You should also strive to stay active as much as possible. Find an activity you love doing. Whether it’s taking a daily walk, riding a bike or playing gold. As long as it gets you moving.

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