Fitness over 40

Is it too late?

FITNESS GURU FRASER McLAUGHLAN WEIGHS IN ON WHY GETTING FIT OVER 40 IS EASIER THAN EVER

FRASER McLAUGHLAN

They say 40 is the new 30! As the years tick by it becomes much easier to invest in such an idea. Speaking from personal experience, I myself am a much fitter, leaner, healthier, happier person in my 40s than I was in my 20s and 30s. Why is this? I can sum it up in 1 simple word; behaviour! I simply display better habits now than I did in any previous phase of my life. This is why I am enjoying the most fulfilling spell of my life so far at 43 years old. Over the last few years, I have had the privilege of helping hundreds of people in their 40s,50s and 60s make the same changes I did. Have a look at the following simple rules and start changing your habits today! You want to change your life, start by changing your habits!

1. Exercise….

Try and add some form of exercise into your daily routine, 5- 6 days per week. Start with something between 20- 60 minutes per day. Choose something that is enjoyable! Fat loss and cardiovascular health is all about getting your heart beating faster. The method in which you do this is not important right now. NEVER pick something you don’t enjoy. Walking is a fantastic start for beginners. If I were to give an exception to this rule it would be to post-menopausal women. I would strongly advise you include resistance/weight training into your startup plan if at all possible. There are lots of studies suggesting this kind of addition will improve fat burning capabilities, increase bone health alongside overwhelming data suggesting a huge improvement in mental health. Get in that gym ladies! You don’t have to break world records, simply start on the lightest weight and nail the movement.

2. Food….

Try to eat 4-5 times a day. Have a protein source in every meal and try to keep your higher carbohydrate meals closest to your most active part of the day. If you are not exercising in the evening, try to avoid carbohydrates in your final meal. Look at carbohydrates as fuel. If you are not at a part of the day where you are overly active, theoretically you don’t really need fuel. Keep this in mind.

3. Treat meal….

If you have been good during the week, have a nice treat meal at the weekend plus a dessert. There is no such thing as bad food if eaten in moderation. If you eat 27 junk food meals per week plus 1 salad, do you think the salad will have an impact on your body composition over the week?

The same goes the other way around. 1 cheat meal a week will satisfy cravings and have zero impact on fat gain over the course of the week.

4. Have regular health checkups…

We are very fortunate to live in a time where most health conditions are controllable. These conditions are only controllable if we are aware they exist in the first place. A basic haemoglobin test will flag certain areas we could potentially improve by taking charge of our own nutrition and exercise. Things like HDL LDL, Thyroid, Blood Glucose levels and Blood Pressure can all be controlled without the use of medicine.

5. Weight Training….

As we approach our 40’s we start to lose a little muscle mass. Around 10% per decade is the general consensus. This can be addressed and reversed if we take action.

Assuming we consume an adequate amount of protein (around 2g per kg of bodyweight) we can grow muscle tissue through our 40s, 50s, 60s and even 70s depending on our training history. 45 minutes per day 3-5 days per week is more than enough to get this process started.

As exercises get easier we can add more repetitions or increase the weight or resistance. As we get stronger our body creates a need for more food so we get to eat more and stay leaner. VERY FEW negatives here! Resistance training carries a plethora of additional benefits. Fat loss, increased bone density, improved insulin sensitivity and mental health to name but a few.

I have numerous customers approach me and ask if there is any point trying to start their fitness journey in their 40s or 50s. There is a stigma going around that we turn 40 and everything shuts down and it is impossible to get in shape all of a sudden. I am of the absolute opposite opinion. I think it is miles easier to get in shape in your 40s than it was in your 20s.

As we get older we get smarter. We get more organized. Most of us are married with families so we have less social commitments. Some of us are lucky enough to have enough disposable income to help pay for higher quality food sources, trainers and coaches. Metabolism and hormones are always on the top of the excuse list for people in their 40s and 50s when it comes to fat loss.

Metabolism is said to reduce 1% a year after you hit 20. If you are eating 2000 calories per day that is 20 calories a day of a disadvantage. Your hormones are not slowing you down, it is your behaviour. Take this on board, start designing your plan and watch your health and fitness sore to levels you never believed possible.

To start your fitness journey get in touch with Fraser:

Email:fraser@fmphysiques.com Instagram @fm_physiques Whattsapp +971565930319