Exercise can help reduce the effects of aging on your body. These tips will help you anticipate your body’s changes and adjust your workout and diet plans to suit each decade of your life.

The thirty-something man faces more responsibility everywhere. With more commitments in both your personal & professional lives, there will be more restraints on your time and less opportunities to be physically active. Still it is important that you aim to find a healthy work-life balance which includes some time for exercise.

 

Finding time to workout may be difficult, but exercising regularly will make you more productive, less stressed and will enhance your ability to handle all life’s challenges better.   

 

 

Your Body

  

May be slightly past its physiological peak, but can be kept in great shape if trained correctly. Your muscle mass will decrease & fat levels will increase. This change in body composition may often be overlooked as your weight may remain the same since muscle weighs more than fatty tissue.    

 

 

Metabolism Level Reduces by 2% each year

HGH & Testosterone Levels Moderate

Flexibility Level Moderate

 

 

Your Workouts   

 

If you are busy and find it difficult to find the inspiration & time to workout, committing to train with a friend or a personal trainer may motivate you to reach your fitness goals.

 

  

Strength & Resistance Training

 

Your muscle strength gradually starts to diminish during your 30’s so make sure you include some resistance training into your workouts to maintain a better body composition with less fat. Compound movements will help boost growth hormone levels.   

 

 

Cardio

 

Aim for 2-3 30min cardio sessions/week to help boost your metabolism.  If you are really strapped for time, consider interval training. Too much cardio will increase respiration and cell oxidation rates which will accelerate the aging process.

 

 

Your Diet    

 

Try eating a well balanced diet and reducing your alcohol and rich food intake. Consider taking a multivitamin to ensure your system is well nourished.

   

If you are a hard working man, staying late at office does not mean you have to snack on, high calorie convenience food & drinks. Try bringing healthier snacks from home and switching to a drink with lower calorie & sugar levels.

 

 

You CAN  be successful in your career, start a family and be in great shape during your thirty’s. Making healthier lifestyle choices will allow you to enjoy your life for longer.

 

For more fitness and nutrition advice and to join our 12 week Fitness challenge to lose weight or gain muscle and win prizes including a trip to Thailand, one year annual xpress membership and lots more contact the fitness experts at Body by kris Fitness Elite on 0771306172 / 0112825749, visit us at 135, Dutugemunu St, Kohuwala or check out bodybykris.com. Yourself. Only Better.