Just background I was the really fit guy in teens and early 20s who people who go to advice when it came to working out/ eating right. Now that I am 30 my habits have become those of an obese person on andoff the past 3 years (even though im not there yet). I only work out once or twice every week and a half or so. And I induldge on junk 4-5 days a week. I know what I need to do in terms of getting a routine back and eating clean but I just can’t seem to muster up the consistency and motivation to keep with it and return back to working out 5+ days a week between lifts, cardio and kickboxing/wrestling and eating clean with no processed junk foods or added sugars 6 days a week. Now that I am 30 I feel like time is running out to return to a solid physique and that it will only he harder from here on out. How do I get back? TIA
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You don’t. At least I didn’t. For me i was in military and kept in shape, but never focused on diet much. When I got out have done super little working and gained plenty of weight. (Got old and fat).
Figure out what activities you enjoy and make time to do them. Decide to take up a new sport or hobby and invest your time into learning how to get good at it. Keep searching for what interests you and you’ll figure it out. You will ultimately keep exercising and eating healthy because you like it and it makes you feel better.
Avoid getting hurt. I got tendinitis in my foot on one side and something I’m finally going to get an x-ray for in the opposite knee (probably arthritis tho), and it pretty much turned me sedentary again.
Try using accessible equipment
Honestly, you have to prioritize it. Schedule it, and make time for it.
Work it into your lifestyle, your commute, and your relationships, that way you have multi-use time.
Eating clean is the hardest, I think.
Build a home gym too. In the worst case scenario, with 20 minutes left before bedtime, you can at least do something.
Date hot, young mean chicks.
Im 31, I think about what I used to look like when I was growing up being big and very overweight, especially after I graduated high school and stopped playing sports and then even going into my mid twenties.
So, that’s how I stay disciplined. I think about the life I had before and realize I don’t want it one bit.
I don’t really worry too much about diet tbh. It a *relatively* healthy diet but probably more fat and sugar than I should. Eating a big bowl of ice cream as I type this lol.
But I DO stay active… and that part I find really easy because I actually ENJOY being active and it’s just basically just kinda woven into my routine and something I look forward to.
I run a 6k every other night, and swim laps at the pool on the nights I don’t run. I also do body weight exercises at home and go to the gym sometimes as well. And… I go out on long bike rides as well. My main mode of transportation is walking and biking.
So basically it’s about getting up off your ass and doing whatever gets you moving… and enjoying whatever that is. And constantly pushing yourself. That’s what keeps you in shape.
For me, I get into a rhythm. Once I’m in that rhythm, it’s very very easy for me keep it going. I can break out a little bit every once and while and still be fine.
i feel even worse if i dont so i there isnt much of a choice
I’m in the best shape of my life at 57 but only because I’m completely obsessive — do group exercise classes every day, eat very healthy, don’t drink much alcohol. At this age, I think it’s really a matter of life and death. I have a terrible family history of heart disease. Either I surrender and die in 10-15 years or I stay disciplined and give myself a shot at some longevity.
By maintaining consistency and not being super strict with it, that way, the chances of a burnout are less, just incorporate more casual cardio to your exercise.
1. **Don’t pick a strict diet**.
Eat good food, and eat in moderation. Greatly limit alcohol, sugar and dairy. Don’t cut them out, but it should be rare enough, so that it is something you look forward to.
2. **Exercise with an activity you enjoy** (ideally something you can do with your spouse or friend) and do that at least 3 days a week.
Racket sports (tennis, badminton, squash etc.) are great sports for longevity.
Daily walks, at least 20-30 min are recommended (walks are a great bonding activity too)
You build good habits that are enjoyable. Find healthy foods that are good for you. Now that you’re (hopefully) established financially, you can eat lean steak every day. That’s a nice treat. Workouts you enjoy, and want to do for fun.
Also you might be passed your testosterone peak. T is what makes hard work fun, and if your T is declining that can sap your motivation. How much sleep are you getting? How much sunlight?