Becoming Fit Over 40

Becoming Fit Over 40

By: DadBodybuilding

So, you’re in your 40s and you’ve steadily added on unwanted pounds since your 20s and 30s. In your younger days, you experienced a faster metabolism. You reminisce about eating a large pizza by yourself, and hopping on the scale the next morning, to see you actually lost 3-lbs! You had more energy and drive to get to the gym, push yourself, and take your intensity to new heights each workout. Also, it’s likely you had less responsibilities and more time to work out.

Sometimes reminiscing about those earlier years can be discouraging. It leads to negative thoughts about your current reality – you’re not as young as you used to be – and getting in shape is harder now, than ever before. But, snap out of it! Even though you’re in your 40s and you’re experiencing physiological changes – you can still get in the best shape of your life! It will simply take a renewed interest in working out, incorporating and sticking to healthier eating habits, and staying committed to becoming the best version of yourself.

So, what can you do to become healthier and fit in your 40s and beyond?


  1. Celebrate small wins: Don’t wait until you reach your major health & fitness goal(s) to give yourself some props. Acknowledge and celebrate each win along your journey, to keep you motivated and excited to reach the next checkpoint.


  1. Reduce stress: Stress produces the hormone cortisol which leads to weight gain, along with many other negative effects. Do what you can to stay in a positive and grateful mindset, which will in turn keep your stress level down.


  1. Don’t skip the doctor: Make sure that at the very least, you’re seeing your doctor once a year for your annual physical. However, it’s recommended that you visit the doctor right away, when you notice something off with your body.


  1. Accountability partner: Bring others along with you in this journey. Tell people your goals and hold accountability checks weekly. This could be your spouse, best friend, kids or even co-workers.


  1. Incorporate testosterone boosting foods: In your 40s in beyond, men experience a substantial decrease in the bodies amounts of naturally produced testosterone. Testosterone plays a role in many functionalities, including sex drive, bone strength, muscle production, and your heart. This is why it’s important to do what you can to increase your Testosterone levels naturally through the food you eat. Some foods that help with Testosterone production include: grapes, pomegranate, garlic, tuna, and eggs.


  1. Get moving & stay active: Whether it’s getting to the gym, playing intramural sports games, walking, taking active classes, or home workouts – just get moving! Find what you like to do, that you can commit to doing daily, and consistently for an extended period. This is very important to keep your heart healthy and muscles stimulated.


  1. Diet is King: Above all else, what you are consuming from a beverage and food standpoint is paramount. It’s important that you track what you’re putting in your body and learn what works and doesn’t work for you. Focusing on eating enough protein, slow-digesting carbs, and healthy fats will be key to your success. If you want to get healthy and maintain such a lifestyle, it will come down to you eating a balanced diet – that you enjoy – and can commit to.


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