How to get fit over 30, over 40, over 50 years old? How to get fit when you’re no longer a teen or in your 20s? I’m 34 years old, training like I’m 20, feeling like I’m 20. This can be your age. Is just a number, but if you’re doing the wrong things, then you might be feeling, like every year, like you feel like you’re putting on a little bit of weight. Every year it’s getting harder and harder to see results. Every year you’re feeling worse and worse. But if you do the right things, I guarantee that shouldn’t happen.
Why is it different as we age? Because in your teens, in your 20s, for most of us just seems as though, if we went for a couple of runs and we switched out a couple of meals, for like salads, we got amazing results. It was pretty darn easy to lose weight. It felt like it just happened overnight, but things start to change in your 30s. Maybe even before depending on your lifestyle.
So, in your 30s your metabolism starts to slow down. This just gets worse and worse in your 40s and your 50s, if you’re not doing these things that. I’m going to talk to you about why does your metabolism start to slow down. Why are you gaining weight every year? It’s because you are losing muscle. Is the best thing, that keeps you strong, that helps you burn fat all day long. So, the more you lose muscle as you age, obviously, the lower your metabolism. Will get there are a few reasons, why you might be losing muscle:
- not active enough;
- too restrictive with your diet;
- way too much cardio
- not enough strength training.
Let’s use Joanne. She’s 45, she’s 15 pounds overweight and she’s put on a pound of fat every year for the last 15 years. Every year she’s trying to lose weight, lose weight, lose weight. So, she used to be able to do 20 minutes of cardio, take one meal and eat a shake instead. She lost weight that way and then the next year she wants to lose weight again. Because she fell off the wagon, she couldn’t maintain that. So, now she needs to do 30 minutes of cardio. Now she needs to replace two meals with shakes because her metabolism went down. When you lose weight, you’re not only losing fat, but you’re losing muscle if you’re not losing weight slowly with the proper weight training program. That’s why you hear so many trainers talk about don’t lose weight too fast If you lose weight too fast, the easiest thing for your body to get rid of is a muscle after water.
Let’s simplify. It’s muscle. Your muscle will go first before you’re fat or, at least, at the same time. Joanne every year feels she’s up to one hour of cardio a day. Feels like she’s eating like a bird and can barely lose weight because she’s lost so much muscle over the years and bringing her calories down so low. There’s nowhere to go if you are in this situation. How can you increase your metabolism? Well, number one, you need to stop focusing on weight loss completely. Start focusing on building muscle. How do you build muscle proper strength? The training program, that you’re using. Enough load. You know, your muscles are challenged consistently, three to four workouts a week.
The other way to build muscle is to eat enough food. If you are weight training and still on that really low-calorie diet, you’re not increasing your muscle. You’re not recovering properly from the workouts. You’re not building the amount of muscle you should be from a proper weight training workout. Cardio is not the way to go once. You’ve increased your metabolism. You’re eating enough food, you’re nice and strong. Then, if you know, you’ve got your calories back up to over 2000, maybe 2 500. Over 2 000. Then, maybe, cutting out 300 calories of food, you’ll see results in time. If you’re already at 1300, there’s nowhere to go. If you’re already doing one hour of cardio, there’s nowhere to go. You need to totally change up your workout style. Increase your food. I don’t mean just eat 2500 calories of crap. You need to build muscle. The best way to build muscle is to increase your protein by about one gram of protein per pound of body weight.
I have so many videos on how to eat properly. I can link some down below if you want more information about that. That’s the truth, guys, you need to re-structure your workouts completely. So, they’re focused on building muscle in time and help you become a fat-burning machine. These women are so scared of seeing that scale go up. When I was in my 20s, I was all about doing cardio, cardio, cardio, cardio, and eating less, eating less, eating less, eating less. I’ve soon discovered, that this wasn’t the way to go. Because I mean, I can only cut my calories by so much. I can only do so much cardio in a day. So, I decided to try this way of living. Eating healthy but eating way more food. Increasing my food to fuel my workouts. Yes, the scale may go up and that’s why, I know, most of you aren’t going to follow through on this. Because you’re so terrified of that scale going up.
If you can get rid of the scale, get rid of the scale and focus on building muscle and getting stronger in the gym. That’s what I did, fueling your workouts with good whole foods. Cut out processed foods. Stick with it, stick with it 10 years later. I’m 34. My metabolism is high. I can eat over 2500 calories every single day and keep my shape. When I used to be a cardio bunny two hours a day less than 1200 calories of food every day. I have less definition than I do now. I know, it’s not what you, guys, want to hear but it’s true. It’s a slow process.
If you’re in your 30s and for the last 10 years you’ve been a cardio bunny, give yourself at least a year. Nothing’s gonna happen in a month. Okay, you need to think more long-term but a year goes by fast. Guys, I look back. I’m 34. It goes by like this and I know, I’m gonna be 44. Like this, give yourself time for your body to undo the damage. You did from the crash diets the binge sessions the cardio sessions. The lack of sleep, is anything you need to undo. You need to give it time for your body to recover, to fuel your body, for your body to start trusting you again. So, it can build muscle, become healthy, rebalance your hormones and in time burn fat. Guys, if you enjoyed me, just breaking down this topic and you want me to talk about more popular fitness questions just let me know in the comments.