Can you have less body fat, more muscle, and increased energy in your 40’s versus your 20’s?
Absolutely. 100 percent.
But first some bad news.
Well, it’s not really bad news. It’s more of a reality check:
Your body is a direct reflection of what you do. The choices you make and the actions you take determine how you look, feel, and move.
It is no accident you look the way you do.
But this is actually great news, if you think about it. Your body is a direct reflection of what you do. Change a few basic habits, be consistent, and you’ll adapt.
Think of the body as a big Jell-o mold. It’s a brilliant adaptation machine. In the world of sports science, this is called the SAID Principle (Specific Adaptation to Imposed Demands).
The brain and body respond and adapt to what you do most. A few common examples:
1) Sit in a chair for eight hours a day and you’ll get really good at sitting.
Your body will adapt by shortening your hip flexor muscles and turning off your glute muscles (the biggest muscle in the body). It’s pretty smart actually: why send resources to those muscles if you’re not using them?
Over time, you end up losing the ability to activate and use those hugely important hip muscles. Cranky knees and low back pain normally follow, which makes it uncomfortable to do most any movement, so you sit your ass back down in that chair. This is a vicious cycle that slowly erodes away at the body’s vitality.
2) Spend hours a day hunched over looking at a phone or in front of a computer screen, and you’ll get really good at hunching over.
Your chest muscles will shorten and tighten, pulling your shoulders forward. Your back muscles around your shoulder blade — the ones responsible for keeping good posture — will weaken. This creates a vicious cycle where you now adapt and become really good at hunching forward.
Now, try lifting your arm overhead in a hunched position. Tough, right? Whether you’re putting your luggage in the overhead bin, lifting your child above your head, or trying to play any sport that requires range of motion in the shoulders, and you’re going to run into trouble.
You’ll be at a much greater risk for injury. This is obviously not what we want if we want to live a healthy, vibrant life, full of energy and ability to do what we want to do with our bodies.
Luckily, the body is incredible at adapting to what you do. So if you want to change the way you look, feel, or move, you need to do things differently.
You need to add some good “stress” to your system, so it adapts to what you want. You then need to remove some of the logjams (sitting, hunching over, unhealthy eating, etc) that contribute to a weak, heavy, slow, and lethargic body.
What are these “good stressors” you have to have if you want to look, feel, and move better?
What are some of the common mistakes you need to avoid?
This will depend on a number of individual factors like your goals, lifestyle, and priorities, but here’s a good place to start.
I call it the “Trifecta of Transformation,” and it looks like this:
Trifecta of Transformation
Get clear about what you want
Prioritize sleep and stress management
Daily movement that supports your goals
Find an active passion
Bring awareness to what you eat and make small changes
Understand that calories matter, but so do hormones and macronutrients
I created a 30-minute workshop that goes into all the details, and lays out the blueprint of how you can pull this off given your busy lifestyle.
When you have a clear plan for your mental, physical, and nutritional well-being, there will be no more wasting vital mental energy on deciding what to eat, how to workout, or how to manage stress.
You know exactly what you need to do, and it’s as simple as knocking things off a list.
You start to adapt and grow. You see how much more capable you are in this new, improved leaner and stronger body.
You’re jumping out of bed full of energy.
You’re playing with your kids effortlessly.
You’re able to take that vacation with the confidence to sit poolside with your shirt off.
It’s time to join the Fit After 40 Revolution. Are You Ready?
If so, here’s that free workshop again!
Hat tip to Mike Gervais and Tim Brown’s podcast. It’s worth a listen here. LINK
“How You Look and Feel Is a Product of What you eat, do, and think.” ~Dr. Tim Brown