Most men would agree that something insidious happens after 35...
Without your realizing the impact of it, work takes more control over your life, you get married, you become a dad, and your priorities change.
More often than not, you're finding it hard to squeeze your regular workouts into an increasingly challenging schedule, and, guess what...
...Your slacking off is combining with an aging metabolism to wreak noticeable havoc on your fitness.
You feel out of shape, and you look even worse.
Well, you don't have to accept that as your new normal. In fact, I urge you to fight back and not let this common pattern describe your life.
Here is a list of the Top 5 fitness/life hacks that will insure against it.
1. Make Your Workouts More Efficient
No matter your busy schedule, you can make it to the gym 2 or 3 times a week, for 30 minutes each time.
And while that might not sound like enough time to build muscle, lose fat and look better naked, it is actually more than enough time if you're spending your time wisely.
What constitutes smart, efficient workouts?
Weight training, using basic barbell and dumbbell exercises, which combines multi-joint lifts (like squats, deadlifts, bench and overhead press) with isolation movements (biceps curls, triceps extensions, etc.). Often, doing this for only 90-minutes a week is more than enough to be remarkably muscular and lean.
2. Make One Simple Change To Your Diet
For most guys over 35, working out alone isn't enough to combat "dad bod."
You also need to make some diet modification, BUT this doesn't have to be difficult.
In fact, a single, simple change is all you need:
CONSUME MORE PROTEIN.
Protein builds muscle and burns fat, plain and simple. Not all proteins are created equal, however. For a lean, muscular body, dairy proteins are hands down the most effective (because they influence your metabolism to make more muscle and burn more fat).
So -- you can either gorge on cheese or milk (not recommended), or you can buy a high-quality protein powder containing whey and casein (preferably whey isolate and micellar casein).
My recommendation: substitute 1 meal a day (breakfast, lunch or dinner) with a protein shake (2 scoops of powder). This incredibly simple change can have a dramatic effect on your metabolism, and your physique.
This might seem like an odd "fitness" hack, but meditation reduces anxiety, alleviates stress and lowers cortisol, a hormone that rises significantly in response to stress.
Cortisol is a particularly nasty hormone that counteracts the effects of the critical male hormone testosterone (responsible for virtually all aspects of masculinity), and promotes losses in lean muscle and simultaneous gains in body fat, especially the dreaded belly fat associated with aging men.
It's simple: lower cortisol and look (and feel) better, especially if you can also boost testosterone (see #5 below).
4. Institute A Weekly Date-Night
OK, so this is more of a "life hack" for us married guys, but I'll argue that it's nevertheless a very important factor in your overall health and fitness.
Getting out there with your wife/partner every week (just as before you married and were dating), or simply scheduling some alone time sans kids, is a restorative and rejuvenating process for your relationship, as well as for your manhood. It will ignite the alpha-male instincts to score the girl. And remember -- a happy wife is a happy life.
Lastly -- you'll get laid more often, and aside from the obvious benefits of that, there's a great side effect to having sex: it ramps up a hormonal cocktail conducive to muscle and strength (partly by increasing your testosterone production).
5. Boost Your Testosterone
I've mentioned testosterone above (more than once), and for good reason.
You see, after age 30, we typically lose, on average, about 10% of our testosterone every decade until we die. While 1 or 2% per year might not seem alarming, small declines in testosterone can have a dramatic impact on your daily life, and many men will experience a decline in testosterone much more severely than this average.
In fact, much of the physical changes we see and feel as we age are directly related to this decline in testosterone, sometimes referred to as "andropause."
Why is this scary?
For a number of reasons. Low testosterone ("low T") can cause:
- Loss of muscle and strength
- Loss of confidence, motivation and drive
- Severe fatigue
- Depression and feelings of "doom and gloom"
- Reduced libido and sexual performance
- Lower quality erections
- High blood pressure
- Increased "bad" cholesterol and lower "good" cholesterol
- Insulin resistance
- Loss of bone density
- Erectile dysfunction
Fortunately, there's a simple solution to this insidious problem, one that doesn't involve expensive and potentially high-risk drugs (i.e. testosterone-replacement therapy).
Click below to learn more: