Top 12 Tips On How To Stay Fit And Healthy After The Age Of 40’s
Today I’m going to discuss how to stay fit and healthy after the age of 40’s. A common misconception is the efficiency of the body decreases after 40’s, however, we will together encounter this problem with some awesome tips..!!
Hey, everyone, I have been getting a lot of questions regarding the mid age fitness like in your 40’s. People ask me “How they can stay fit in their 40’s?”.
I simply answer them that they need to work hard on themselves than they do their job.
Most of the people are working hard on their jobs, businesses, however, they neglect the most important asset & that is their health. You don’t want to be the wealthy person in the grave.
They wake up in the morning, read the newspaper, drink tea filled with sugar, eat some biscuits & go to work. They eat something in between which is mainly filled with trans fats, simple carbs, and no protein & drink more tea throughout the day.
Their nutrition is whack! They come home from their work & tell themselves that they are very tired and they are not feeling like to work out, so they lay on their couch & watch TV until midnight. I have witnessed even when people are in their 40’s and even in their late 50’s.
I know that we have our own made up excuses, however, everyone knows that if they want to stay fit & healthy they need to put their body under stress so they can fight aging & can feel more confident.
Before I give you tips to stay fit I want to let you know the benefits of staying fit after your 40’s.
- Reduced risks of fractures
- Reduced risks of heart diseases
- Increased testosterone
- Increased bone density
- Increased lean muscle mass
These are just some of the benefits that I stated above.
So let’s jump right into the topic,
- Change your morning routine:
You need to change your morning routine by eliminating the high amount of sugar & tea you drink. You need to drink water first thing in the morning. It will ramp up your metabolism.
- Grab some green tea:
Green tea is filled with antioxidants & other important nutrients. As discussed in previous articles green tea helps dispose of glycogen in your skeletal muscle rather than storing it in your fat cells. They also help elevate our mood. It also helps to lose excess fat & increase physical performance. It also lowers risk of getting different kinds of cancer. Drink at least 3-4 cups of green tea every day.
- Know your TDEE:
You need to know how much energy you spend whole day so that you can plan your macros & micros accordingly. Your TDEE includes activities such as breathing, physical activities like walking, strength training & other workouts.
- Set your calorie intake as per your goal:
After you know your TDEE, according to your fitness goal you can set the daily calorie intake. If you want to lose fat you need to be in 20-25% calorie deficit of your TDEE & if you want to build muscle you need to be in a calorie surplus of about 10-15 % of your TDEE.
- Set your macros & micros:
Your macros play a very important role in helping you build the physique you want. Your macros are protein, carbs & fats while your micros are vitamins & minerals & fibers.
- Focus on eating a high protein diet:
Protein is very important for your body to maintain & build muscle mass. Eating protein keeps you full longer as it takes more time to digest than carbs and fats. Also eating more protein during fat loss helps you main lean muscle mass & it has a high thermic effect which helps you burn more calories.
- Eat 90 % complex carbs and only 10 % of simple carbs from your diet:
Complex carbs are those that take more time to digest as they have low glycemic index & low glycemic load. They keep you full for a longer time & provide energy when we want. Complex carbs are very helpful for diabetic patients who want to build muscle because complex carbs don’t raise blood sugar levels as fast as simple carbs do. Complex carbs that you can eat are oats, all bran, wheat bran, vegetables, etc.
Simple carbs are those carbs that give you an instant burst of energy but lower the blood sugar levels as fast as they raise it. Not good for anyone as it may cause insulin resistance which can make you diabetic.
- Eat your veggies:
Vegetables are full of vitamins & minerals that are very important at the micro level for the functioning of your body. Vegetables also are full of fibers that very help full for digestion. They also help detoxify your body. Focus on eating organic food products so you don’t have side effects of eating chemicals.
- Eat foods high in omega 3:
In this world, we have more omega 6 than omega 3. Omega 6 is present in hydrogenated vegetable oils & other bad saturated food that are high in omega 6 such as poultry, eggs, etc. The ratio of omega 6 to omega 3 should be 1:1 however in the western diets the ratio is about 15:1 to 17:1 which is very dangerous for your heart. So eat foods that are rich in omega 3 such as fish oils, flaxseed oils, walnuts, spinach & soybean.
- Start working out at least 3 times a week:
Working out will help you build muscle & will change your mind as well as your bodies biochemistry. Working out helps you increase bone density which starts reducing after the age of 30. Workout also helps you increase your testosterone as well as your libido that makes you more productive and proactive.
- Focus on strength training:
Body building workouts don’t work unless & until you are using enhancing substances. You may have noticed that a person goes to the gym for years but look the same and doesn’t have any muscle. The reason is we are build to lift weights that put stress on the body to build skeletal muscles that have the most power. Strength training builds primary muscle fibers that are the functional muscle that you can use in everyday life. Focus initially on squatting, deadlifting, bench pressing heavy weights for lower reps to get most from your workouts.
- Have at least 7-8 hours of sleep:
Most things like strength training will only do micro-tears to your muscles. These muscles & your whole body repairs when you sleep and take rest. Having deep sleep helps you burn fat, increase muscle, relieve stress & increase testosterone.
These are just some tips to get you started immediately to stay fit. To understand more visit our previous articles & I have in depth information regarding nutrition and workouts.
Well, this is it for this blog post.
If you like this blog post then please to take the time to rate this article and comment below. Share this article with the one’s you care about & please feel free to tell us about any problem that you are facing regarding health and fitness and I will be very happy to help you.