Full Body Workouts for Men Over 40

I’m Nick Holt and welcome to my world. Thanks for being here. If you want to read the full story about me leaving the finance world and moving to Costa Rica, go here.

First off, let’s start with what I do:
I help busy men in their 40’s and beyond move, look, and feel better. If you’re a 40-year old male looking for a weight loss routine, I have serveral courses you can get started with right away.

And here’s HOW I do it:
With short, effective workouts, simple nutrition strategies, and daily stress management habits, these guys in their 40’s are feeling and looking younger than they have in decades.

The best part is there’s no spending hours in the gym or going on some silly restrictive diet. The end result is less stress, more energy, and greater confidence that is sustainable over the long-run.

This is different. I am not your average personal trainer or health coach.

Here’s What’s Different

Prior to the last decade in the health and fitness world, I grinded it out in the corporate world as an investment analyst for 7 years. So when I say I get your struggles, I literally get your struggles. I’ve been in your shoes — office politics, entertaining clients, and sitting through hours of meetings.

I understand on a deep level the struggle to stay healthy and fit given the demands of work, family, and a full social calendar.

Sometimes it feels like there just isn’t enough time in the day.

Well, I’m here to show you that a fit, energized, and pain-free body can 100% be your reality no matter how busy you are.

I was there myself almost a decade ago. Overweight, unhealthy, and always tired. As I approached my 30th birthday, my body was starting to fall apart from the inside. I was getting softer, heavier, and weaker. My back was always aching from sitting in an office all day.

I felt embarrassed, ashamed, and depressed that I was experiencing “old man” issues in my 30’s. I avoided the pool because I was too self conscious to take my shirt off.

I even got made fun of for having man boobs by a 10-yr old kid.

Being emasculated by a 10-yr old was the final straw that kicked off my journey to health, fitness, and vitality.

I’ve obsessed over the last decade figuring out the best ways to reclaim my health and offset all that sitting and inactivity that I did for almost a decade. I learned from the best in the health, fitness, and nutrition space.

I wasn’t willing to accept the conventional wisdom that that getting older equates to low back pain, decreased energy, and a weaker body…

And here’s the good news…

Hitting this low at 30 sent me on this health journey and it allowed me to get to the root of the problem and fix it once and for all. The best part about my journey is that I’ve been doing the activities I love without pain. Playing tennis, surfing, lifting weights, etc.

I’m now the fittest I’ve ever been at 40 years old and I’m determined to help others do the same. I firmly believe you can slow the aging process and get in incredible shape no matter where you’re at right now.

I’m here to help you on your journey to a leaner, stronger, and fitter body as you get older.

What To Do Now

You can get started in less than 30 seconds with my free “Get Back On Track” mini course here.

Or if you’re ready to get in the best shape of your life and you want me to put together that program for you and hold you to it, schedule a free consult here.

Again, thanks for being here, be well, and I hope to connect soon..

Nick Holt

NASM – CPT, PN-2, FRC(ms)

If you want to find the perfect full body workout for men over 40, you’re in the right place!


 An inside look


“Let thy food be thy medicine.” – Hippocrates

There is no magic bullet. You need to discover and experiment what works for you. Be skeptical. Ask questions. Consider food quality and where its coming from. If someone is making a bold claim, make sure it’s backed by good science.

Here are a few simple rules:

Earn your carbs. Carbs are not either good or bad. You need to find the right amount for YOU and YOUR goals. It will always DEPEND on a number of factors how many carbs you should be consuming on a daily basis.

Moderate protein with each meal. Easy enough, right? Guys that means about 2 fist sized serving of protein while the ladies should shoot for about 1 fist.

Large amounts of good fats. Consuming fats are vital to maintaining a good metabolism, keeping you satiated, and optimizing brain function. Regardless of what you have heard, eating fat will not make you fat.


If it comes in a box, bag, can, or jar is shouldn’t be the core of your nutrition. I’m not saying you can’t have a bag of chips or some cookies from time to time, they wont kill you in small quantities. But you should make vegetables, fruits, meats, nuts, seeds, and eggs 80-90% of what you put in your mouth. There will certainly be some individual differences of how your body reacts to certain foods.

Which leads to…

Listen up! Pay attention to your body. It is giving you signs every single hour. Listen!

Try to be more aware of how certain foods affect you. You have to find out what foods cause trouble for you. Although not perfect, a food allergies/intolerance test can provide some valuable insight.

Otherwise, pay attention to your body and discover what foods give you trouble. Start by eliminating the most common offenders – gluten, dairy, and eggs. Remove them from your diet for up to 2 weeks. Then start adding them back in, one at a time and see how you feel.


Movement should be part of everything you do. Focus on non-exercise movement, that is, just moving more often throughout every day. It could be walking up stairs instead of taking the escalator. Or standing up every time you answer your cell phone. Or starting your day with 5 minutes of yoga. It’s the little things that add up in the long run.

If fat loss or muscle growth is your goal, using weights and training hard will be your best and most effective way to get to your goal. You don’t need to hit the gym 5x per week, but you’ll have to carve out at least 1-2 times a week for intense, heavy duty training. At the very least, spending a few hours per week doing something that gets your heart beating fast and breaking a sweat will be necessary.

Ultimately, it’s about finding the pinnacle of fitness – ACTIVE PASSION –  that activity that you love to do that keeps you motivated to be active. You can read more about active passion here.


It all starts with a clear mind. Uncovering the “why” behind your goals can be an eye-opening experience. It takes a little work up front, but it makes things much easier down the road.

Once you become clear with why you are doing something, the excuses aren’t very powerful. The obstacles that life throws at you wont matter. But in order to think clearly, you have to use proper fuel for your brain.

This goes back to part 1 and smart individualized nutrition. Some foods will create havoc on your brain and body.

Some of you will be more tolerant to a higher carbohydrate load, others who are less carb tolerant will have to really be careful and adhere to the post workout period as the primary time to consume carbs.

Constant stress will destroy you. There is no other way to say it. Forget about everything else, if you experience life in a state of chronic stress, your body and mind will slowly start to break down.

You need to include some form of stress management for optimal health.

Something as simple as 5 minutes of deep breathing every morning can have tremendous impact. Practice Yoga or try out meditation.

Your occupation and lifestyle will also determine the exact amount of stress management you need. If you sit in traffic often or work in a high stress environment, stress management will be even more vital. At the end of the day, we all need something to find something in our lives to let us unwind, relax and recover.

Most people come to NHF to lose a few pounds or look a little better naked. But what happens is that people transform their lives – they become more aware, they notice little things about their habits around diet and exercise and then are equipped with the tools to make small changes.

These small changes, these little wins along the journey are the fuel that ignites huge transformations. People wake up and charge life with everything they have.

This really excites me. This is why I do what I do.

If you’re ready to get in the best shape of your life — and stay that way — fill out this application below.

Spots are very limited. I will get back to you after you fill out the application below.