How to get fit in your 30's, 40's or 50's? The same way you would in your 20's, but smarter.

What does "fitness" mean to you? Seriously. And let's tell the truth.

Per Wikipedia, "Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities."

When a patron signs up for that gym membership and seeks a personal trainer, did you think they had that objective in mind? I doubt it.

I've done several consultations over the years as a trainer, and what "fitness" means to most people is three things:

I'm tired of being fat.

I'm tired of feeling and looking old.

And, I'm tired of being fat.

I can fix that. But there are some non-negotiables.

Stop eating junk food!

Do you want to lose weight? Doggone it, you have to stop eating the garbage. If you can not accept this truth, close this webpage down, and do not research any further the subject of weight loss because you are not serious. If you are, read on.

This is what you need to do!

• You will have to eliminate the excessive sugar.

• Control the alcohol.

• Go to bed.

• Stop the snacking! Eat two to three meals per day, and only consume a piece of fruit between meals if hungry.

• If you have to read what's in it, don't eat it. That means processed foods are no longer in your diet.

  
  

Get off your butt and move. Preferably lift something

If you can get the first non-negotiable, any exercise program with the objective of weight loss will work, from Zumbra (just threw up in my mouth) to CrossFit.

Perform Whole-body weight training workouts 2 to 3 times a week. No more split routines! You are not a bodybuilder, so stop training like one.

Now, what does a whole-body workout look like?

Leg Press or Barbell Squat 2 sets of 15 reps

Lat Pulldowns 2 sets of 8 reps

Bench Press or

Machine Chest Press 2 sets of 8 reps

Tricep Pushdowns 2 sets of 8 reps

Dumbbell Bicep Curls 2 sets of 8 reps

Situps 50 Reps

If the workout above is too bland for you, try this workout I created for a paying client.

Using a Trap Bar:

Perform 20 reps of the Trap Bar Deadlift (using a weight he can perform 10 reps with.)

Then

Perform 30 Pushups

With little to no rest perform 15 reps of the Trap Bar Deadlift.

Then

Perform 20 Pushups

Perform 10 reps of the Trap Bar Deadlift

Then

Perform 10 Pushups.

Workout over.

Outside of weight training, perform one or more of the following activities:

• Running

• Biking

• Rowing

• Go outside and walk (try to get 5 miles in an hour).

If you live in the Northern Virginia area, I would be happy to show you how to perform all exercises in this program. If you are not local, find a reputable trainer in your area to show you how to perform the exercises correctly. If there is a fee? Pay it.

If that trainer can create a better strength training program that taxes the entire body, please follow that program. Make sure that the trainer can create a whole-body training program AND log your progress! If the trainer can't do that? Find another trainer.

Be patient and respect the process.

You heard the old saying, "Rome was not built in a day," yada, yada, yada. We live in a society where we want the "quick fix." Let me make this clear You will not undo ten years of a sedentary lifestyle in 30 days, training one day a week, eating somewhat clean Monday through Friday and eating crap on the weekends. Depending on your age, weight, and current state of health, you are looking at 1 to 3 years of consistent training and diet regimen.

Yes! I said 1 to 3 years. DO NOT use the date of that wedding you were invited to in 6 months as your deadline to lose 100 pounds!

If you need more help on this, I'm here. Contact me. And together, we will work on getting you to the best state of health and the body you have been looking for.

Take care of your body.