When you hit your middle-age years, getting in shape again isn’t as easy as it was when you were 20.
In this article and accompanying video, I want to share the exact strategy that has helped all of my middle age clients get back in shape.
The first thing you need to do is come up with a realistic, actionable strategy.
And the reason I emphasize realistic, is because most people get really gung-ho about getting back in shape but they overcommit themselves.
You most likely have a lot on your plate from family life to managing your work.
If you want to sustainably get back in shape and you haven’t been on any exercise or diet routine, I recommend all of my clients to commit to just one day first.
Commit to One Day First
There are 7 days in a week and no matter how busy your life is – I know you can commit to just one day.
If you can commit just one day to your diet and exercise routine, you’ll prove to yourself that you do in fact have the capability of arranging your schedule accordingly.
Then, you can gradually build up – but let’s focus on just one day first.
Now – pick which day of the week you are going to commit to your diet and fitness and we are going to structure that day out.
I’m going to give you an example of what that first day could look like.
Getting in Shape Starts with Breakfast
Your day starts with breakfast and when it comes to mealtime, I tell all of my clients that they want to emphasize two things.
Protein and Bulk.
Protein is the most satiating macronutrient which means it is going to keep you full for longer.
The Harvard Health blog did a great piece about this.
And if you want to get back in shape, part of the process is losing some body fat.
The way you lose body fat is through a calorie deficit.
That is, burning more energy than you consume.
So, in order to easily burn more than you consume without being miserable, you want to capitalize on staying full.
And that’s where protein comes into play.
Carbs are going to burn through you quickly and so having some protein will keep you full for longer.
The next element is your bulk component.
That’s going to be your fiber component.
Fiber keeps you full for longer which means that if we combine protein and fiber together, the result is long-lasting satiety.
Here is just one example of a high protein, high fiber breakfast that will help get you back in shape.
We have a bowl of fiber-packed oatmeal that contains flax seeds, pumpkin seeds, eggs, banana, cinnamon, and honey.
The flax seeds contain soluble fiber that creates a gelatinous consistency and slows down blood sugar spikes – keeping your energy levels stable.
The pumpkin seeds and banana contain added fiber as well and also give this oatmeal a little texture.
Then our protein component is the egg that is combined into this oatmeal.
Whole eggs are a great protein source and the yolks contain healthy fats that are beneficial for your hormone levels as you age.
I have a breakfast video that you can watch here if you want to learn how to make the perfect breakfast for getting back in shape.
Hydrate In Between to Get Back In Shape
Now, after breakfast, there are going to be several hours before you have your next meal.
You will probably be busy at work and it is imperative that you are staying hydrated.
I want you to set your timer and at the top of every hour, drink 12 ounces of water.
This is going to ensure that you are at maximal hydration to keep you feeling energized and sharp.
Part of being in shape is about being hydrated.
You can’t expect to perform optimally and have a healthy body without being fueled by water.
Lunch for Getting Back in Shape
Now by this time of the day, it’s lunchtime and you may be used to getting something out for a meal.
I’m going to give you a template to follow for what to order.
I want you to order something on the menu with those two components we mentioned before.
Protein and bulk.
The first thing that probably comes to mind is a nice big salad.
Be sure to ask them to load the salad up with lots of different veggies and then make sure you ask for double protein.
Any protein source will do, chicken, steak, whatever topping they have on the menu.
Just make sure it is double protein.
If you have the time and want to prep something ahead of time at home, I have an awesome salad recipe that you can find in this video.
It is packed with flavor and protein and is by far one of my personal favorites and also my clients’ favorite.
It is really easy to make and can provide you with several healthy servings.
Definitely be sure to check that out.
Your First Workout for Getting Back in Shape
Now, since it is your first day committing to getting back in shape, we need to take the workout component nice and easy.
I don’t want you to get injured and we need to gradually prepare your body for exercising again.
So, you can hit the gym for your workout or you can simply just use some weights at home like I am going to do.
First, start off with an easy warm-up on the bike or walk for 15 minutes.
Then, we are going to perform three full-body exercises using weights.
Strength training is incredibly important when you hit your middle-age years because you start to lose muscle mass exponentially.
Strength training reverses this process of muscle degeneration.
So the first exercise is going to be 3 sets of 12 reps for a squat.
The squat is an incredibly powerful exercise for getting back in shape because it works your entire body.
You want to make sure you are keeping your core engaged the entire time to protect your lower back.
Sit back as far as you can and be sure to make sure that your knees are not collapsing inward.
Your knees and hips should bend simultaneously as you descend into the squat.
The next exercise is going to be a half-keeling overhead press.
We are going to perform this exercise for 3 sets of 12 reps on each arm.
This exercise challenges your core and your overhead strength simultaneously.
Keep the weight in line with your ear as you press up and overhead.
Be sure to keep your lower body stable to prevent your knee from collapsing in.
Now the last exercise we are going to do is for your core and lower back health.
Pop into a plank position and hold it anywhere from 15 to 30 seconds.
If you can’t go that long to start, that’s okay – just do it for as long as you feel comfortable.
Make sure that your spine remains neutral during the movement.
You don’t want your lower back to collapse as you are performing the plank.
Getting in Shape Again | The Dinner Strategy
Now that we completed your workout it’s time for a dinner strategy.
We want to go off that concept that we discussed before of protein and bulk.
So for this meal, we are going to have a protein-packed Mexican bowl.
The best part is that this meal can be made in under 15 minutes.
You can find the entire recipe here.
The Final Step to Getting Back in Shape | Sleep
The final step to getting back in shape is to get to bed at a decent time!
I want you to get 7 hours of sleep tonight.
This is going to keep your metabolism high and get you burning fat after the workout that we performed today.
Getting Back in Shape | Strategy Recap
When it comes to getting in shape after 40, you need to have a strategy and then gradually work into it.
I don’t expect you to flip your life upside down to get back in shape.
But if you want results, you are going to need to put some effort in.
I have a lot of other videos and articles that you can check out about getting back in shape during your middle-age years.
The approach is multi-faceted and has worked for all of my clients so be sure to check that out.
And as always, get a hold of me.
I can’t stand that so many YouTubers are not willing to help their subscribers in a personalized way.
In this increasingly digitized world, personal relationships are more important than ever.
Especially if you are looking for guidance on getting back in shape.
So send me an email or leave a comment below, and I promise I will get back to you and answer any questions you have.
Cheers and we’ll see you next time.