Fit at 40. The Basic Fitness Checklist from a top online trainer.

Fit at 40 is hard. According to the CDC, about 22% of adults aged 18-64 are meeting the minimum weekly activity requirements. That is less than 1/4 of the population! The CDC also found, 40.3% of adults aged 20-60+ are obese. The most obese category being adults aged 40-59! Yes! The age bracket we are entering in! This is our wake up call to check our list twice, and get our bodies nice! To the Fundamentals of Fitness Checklist we go!

The Fundamentals of Fitness Checklist addresses 4 problem points for the 40+ demographic.

1. Problem 1: Goal Setting. How do I set a Lifelong goal?
2. Problem 2. Time. How much time a week should I spend on my lifelong fitness?
3. Problem 3. Food. How do I begin building lifelong nutrition habits?
4. Problem 4. Aging body. Am I even doing the right exercises for lifelong fitness? 

I will use myself as an example throughout the blog. Insert yourself into the questions. Challenge yourself to answer each one truthfully.

Problem 1. Goal Setting

Name: Andy

Age: Almost 40...(39 & 1/4)

Lifelong goal: exercise 4 hrs. a week. Maintain sub 12% body fat.

The above standards become my foundation. If I do not meet either criteria, I know it is time to analyze, and redirect. 

How do you set a goal? Choose 1 non-negotiable goal, and one negotiable goal. A non-negotiable goal is a weekly time expense for exercise. A negotiable goal is 1 physical goal other than weight or aesthetic(abs, big biceps, etc) goals. Your goals can be whatever you like. The two goal styles mentioned, can grow as you age. 

What are your lifelong goals? Make sure they are measurable. Examples: perform 20 pull ups, Walk 10 miles, run a 30 minute 5k. Also, be sure to have no more than 3 goals. Two goals seem to be the bread and butter for me!

Problem 2. Time.

Spending time on your fitness is non-negotiable.. How much time you need is dependent upon your goals. A 4 hr minimum has been in place for me for 15+ years. I have also maintained a sub 12% body fat for 15+ years. As I hit my 40's, I can measure my time commitment against my body fat to ensure I am sustaining my lifelong goal for fitness.

How much time should you spend? a minimum of 2 hrs a week. This is a baseline I recommend to my clients. Those who have not met this minimum, have had minimal results. Start with four 30 minute exercises sessions a week. 

How about you? What is your minimum weekly commitment to achieving your lifelong goal? Are you metrics within your standards set in problem 1? Spend a bit of time logging data on your goals. Struggling to identify the proper allocation of time? Click here to schedule a 15 minute free call.

Problem 3. Food.

I am not a nutritionist. I am a fundamentalist. What you eat is less important than HOW MUCH YOU EAT. That being said, follow these 2 steps to fundamental success. Step 1: Log your food 4 days a week. Step 2. Never stop logging your food 4 days a week.

I am not a foodie, but I love the scientific side of macros and micros. For well over a decade, I have been tracking and modifying my food plan. Calories have gone up during times of competition. Calories have gone down in times of rest. More importantly, they have changed as I have. They will continue to change as I do.

Analyze yourself. Start with a simple paper log. Write down the foods you eat. It does not have to be in great detail. Simply write down, "turkey cheese sandwich" or " bowl of corn flakes. Knowledge is power. When you hit a wall, which you will, knowledge will provide the answer you seek. Are you logging your food? Do you know how much food you need to eat based on your goals? Answer these questions, and you will be well on your way to lifelong fitness.

Problem 4. Age. 

I don't want to hurt myself while exercising. Neither do you. How do us younglings know whether or not we are exercising properly? A simple, physiology based system. No fancy brand names or exercise genres(functional, bodyweight, etc.)

I created the Order of Operations to hold me accountable. It consists of a 4 part checklist of Exercise. Checking each box keeps my training on point, and my results consistent. The following checklist provides you 4 boxes. I have added my time commitment to each.

1. Static Stretching: Stretching the muscles for length. Time: 10 minutes 5x/week
2. Active Movement: Moving joints independently to sustain function. Time: 10 min 2x/week.
3. Mobility Movement: Moving limbs through range of motion to create strength within flexibility. Time: 10 min 3x/week.
4. Strength Training: Exercising muscle tissue for strength, power, and endurance.  Time: 30 min 4x/week.

Total time: 4 hrs in 1 week.

As you can see, the above plan satisfies the 4 hr time commitment I set for myself. Sticking to the plan has allowed me to sustain a body fat lower than my 12% goal.

How much time are you committing and in what areas? Are you satisfying each of the 4 components of the Order of Operations? Analyze your current exercise. Does it support your lifelong fitness goals? If you need guidance, schedule a 15 minute phone call here.

 First and foremost, this checklist is not easy. It requires your time and attention from today until your last. I can attest to the effectiveness of following this checklist. Not only from personal application, but from client application as well. Read on to understand a bit more about me, and how I decided to be Unshakably Fit.

HISTORY

I am a fitness junkie, guru, meathead, lab rat, etc... Since the age of 15, I have not turned down a physical challenge. It's in my blood to want to decipher physical feats with a scientific mind. My mother was a math wiz, and phenomenal athlete. My sisters were elite gymnasts. 

So what have I done? I have competed/trained in the following categories: Bodyweight Training, powerlifting, 5k running race distance, Strongman, Bodybuilding, Obstacle Course racing, Gymnastics, Odd object training, Yoga, Functional Fitness, and most recently spine rehab.

During my time of training and competing, I was hard on my body. Here is a list of injuries I have put upon myself. Dislocations in both shoulders, dislocation of my left hip, ligament tears in both knees, Spinal bulge/herniation in 9 vertebral discs.

FUTURE

As I said, I want to sustain and even progress my fitness into my 40's. I have many challenges ahead of me. The biggest being the natural progression of the human body. So...... How am I going to continue to be fit at 40?

I have a plan. I call it the Order of Operations. It is a simple, 4 part system. 4 easy to satisfy components. The time requirement is less than 40 minutes a few times a week. The reward is the ability to exercise with intensity. To move with freedom. To feel confident and fit.

STRUGGLES

I want to slap myself for admitting what I am about to say. I struggle with what I could do vs what I can do. I struggle with how I used to feel vs how I feel. I remember a time when nothing ached in the morning. When warmups were for the old guys. I struggle with being  "one" of the old guys. I'M NOT EVEN 40 YET!!!!

CONCLUSION

An even greater challenge I face, self credit. I've earned every struggle. I've earned it through consistency over time. I have earned it through documenting my training. I've paid the price for 25 years now. I can rest in my ability to pay the price for the next 25+ years. However, I will follow 1 system for the next 25 years. The Order of Operations.

If you are ready to join me on my journey to stay Fit at 40, click HERE.

Maybe you are ready to go at your own pace from home, click HERE.

Work with me, or work alone. The choice is yours. The amazing results are yours!

What is your struggle to be fit at 40? Drop a comment below.

Citations:

 https://www.cdc.gov/nchs/products/databriefs/db508.htm