Congratulations you have safely reached your 30s, but like many men you may have noticed a little extra belly fat as you no longer have the same level of fitness you had in college. As men health becomes more and more important for people in their 30s, they understand that maintaining their health and wellness will need a combination of changes to their diet plan and healthy living.
Any health and wellness changes they make in their 30s can directly affect their overall life. Whether you are concerned with fitness, weight loss, or just healthy living here are some tips that will help you make the most of exercising in your 30s.
#1 It’s time to take inventory
Most people who played sports in their teens and twenties didn’t come out of it unscathed; Many may have some old injuries such as a ‘Junk shoulder’ or a ‘trick knee’ or other aches and pains. If you truly have a long-lasting chronic injury, it’s time to head to a physician to get it checked out.
Chances are it’s not too serious and you can continue to exercise and work towards your fitness goal with no risk of further injury.
When your focus turns to fitness and overall wellness choosing a suitable workout regime is important. For example, if you separate bad knees, you might want to avoid kickboxing. Back issues aren’t advisable for anyone taking powerlifting. And while some people take up marathon running under 30s, probably it’s advisable to look at a more manageable goal to start with.
#2 Start by sleeping better
The best fitness regimes and diet plan in the world will not do you any good unless you allow your body the time it needs to recover from your workouts. Whether it be weight training CrossFit or cardio, you’re no longer in your 20s when you felt invincible and you could pull all nighters and go to college next day. Your body needs sleep to allow your muscles to recover, without this cortisol levels can build up and this can lead to elevated sugar levels, overall fatigue and more belly fat being stored in your body.
#3 Get serious
When you reach your 30s, you need to take workouts more seriously you can’t just pop into the gym and start lifting what you like. You need a scientific approach to help burn belly fat and increase your overall health and wellness. Become a student of fitness so you can understand exactly what each exercise does and how you can get the most out of them.
#4 Work towards a healthy heart
As you reach your thirties your aerobic capacity will decline, this means when you work out your body will have additional difficulty getting oxygen to your muscles through your blood.
This is also true for your heart, and it’s a consequence more deposits may collect on your artery walls. One of the most important parts of your diet plan should be to reduce your cholesterol levels and improve your heart’s health.
The bad habits that you could get away with in your 20s such as eating processed foods, smoking or drinking to excess or need to be put in the past
#5 Stretch, stretch, stretch
It’s impossible to underestimate the importance of flexibility to men health, especially as they get older. Your joints and tendons are not as flexible, as a result you’re more susceptible to injury. Without noting this, many men in their 30s and 40s end up in emergency rooms. as they dive into a weight loss fitness program without being fully prepared. Incorporating at least 10 to 15 minutes of stretching before or after any workout routine will help your muscles and joints prevent unnecessary injuries.
#6 Start tracking your macros
If you’re serious about burning belly fat, getting home and ordering a takeout after a gym session is just madness. One of the most important things you need to understand about men health in your 30’s, is that your body’s metabolism has slowed down and you do not process food the same as you used to.
One of the easiest ways to maintain a healthy diet plan is to keep a food diary. This will allow you keep track of your macros. Keeping track of your macronutrients, sugars, proteins, carbs and calories will help you understand exactly how they affect you and make maintaining your wellness goals and diet plan more achievable.
#7 Fitness takes time
For many men in their 30s, they quickly realize that there aren’t enough hours in the day when they’re trying to juggle family, work, and a fitness routine. Some things need to be prioritized.
Correctly maintaining any new health and wellness and diet plan is going to have to be built around structured workout habits. Getting to bed earlier and waking up before everyone else will allow you to workout before your kids get out of bed. It is something that you should try.
Keeping a workout diary will help you develop a sense of pride and what you’re doing make it easier for you to go to sleep earlier and become more energized when you wake up
#8 Set a series of goals
The biggest barrier between you and maintaining your new fitness goals is sticking to your diet plan and burning that excess body fat . You can easily get distracted and let’s setbacks become excuses for quitting. Setting specific goals and using workout diaries or one of the many new apps that are available will help you maintain and track your progress. The best way to do this is to set a series of short-term goals which will help boost your sense of achievement and keep you focused on a long-term goal.
Remaining realistic is vital to the success of approach to keeping in shape and improving your overall health in your 30s. Especially when you’re juggling this with raising a family and maintaining a full-time job, it’s unrealistic that you’re going to have enough time to bulk up or set any new marathon records. If you remain honest with yourself we guarantee this new journey will bring a balance of health and wellness to your life.