Fitness at Forty: Shreddin' Time
Introduction:
This summer has been good to me, but not physically.
I have socialized and traveled and celebrated. I feel the toll it has taken and am a little thicker than I would like to be, and am lacking the energy I am used to. Even my resting heart rate has crept up.
A while back someone said to me, “Once you hit 40, you lose your metabolism.” The idea being I should enjoy my fitness while it lasts, and it won’t last long.
I don’t believe this for a minute. But it has been on the back of my mind since then to make it a point to get in the best shape of my life once I hit 40.
Having just returned from my 40th Birthday Celebration, it’s time to get started.
Why Do It?
Rule 3: Life is easier when you’re looking and feeling your best.
Vanity: I enjoy feeling confident at the beach or the pool. If I can also give a little extra motivation to the girls at the yoga studio, then it’s a win-win.
Focusing on maximizing your fitness comes with other life benefits, as you naturally avoid situations that are unhealthy and free up your time for more worthy pursuits. You also save money on food and alcohol.
I am interested in learning how blogging about my effort might enhance my accountability.
Background and Goals:
My fitness goals are rooted on my past successes and failures. I think no one is completely happy with their body, and I would love to carry about ten more pounds of muscle. I am a hard gainer for sure, though. And while I think putting on that muscle is in the realm of possible, past difficulties also lead me to believe that to do that would require a greater commitment than I am willing to make at this point. My approach is to play to my strengths.
And fortunately, I can shred.
My plan is based on my previous experiences of eating well and exercising. But I may adapt it as I measure for results.
Having recently read (skimmed) Outlive: The Science and Art of Longevity, I want to bring in a new measurement too: VO2 max, which I understand has a high correlation to long, healthy living. Living a long life past 80 is not a priority for me, but feeling fantastic at 79 is.
While I am thinking of this as a three-month effort, I won’t let go after that. I will just move more of my focus to other priorities and relax my fitness and nutrition regimen.
Starting with a DEXA scan this week, I'll evaluate body fat and muscle mass, aiming to surpass my personal best of 11.8 percent body fat. I estimate I am around 14 percent at the moment. [8/18 Update: Nailed it. 14.0 percent body fat.]
I am also eager to lower my resting heart rate back down to the low 50s or better, and will rely on my FitBit for that measurement. Once I have it tested, I'll also work on improving my VO2 max, likely incorporating speed work or sprints into my routine to hit realistic targets.
Nutrition:
Diet/nutrition is the most important part of a shreddin’ regimen.
I will start by using Cronometer to track calories and protein intake. But once I feel locked in, I will probably relax a bit. I have an uncanny ability to eat the same things every day, which makes hitting calorie and protein markers much simpler.
My starting aim is 2200-2400 calories per day, adjusted based on my level of physical activity. I also will try to consume at least 150 grams of protein per day. The rest I will try to fill with as many carbs as I can while keeping fat low.
I will drink a protein shake every day and take 5 grams a day of creatine. I also will rely on heavy doses of coffee in the morning to get me going for workouts.
I plan to move back to some form of intermittent fasting, for its benefits of a condensed eating window. I will also reduce my alcohol intake and aim for 2-3 drinks twice a week. I will replace some of the alcohol with delicious Trader Joe’s mini ice cream cones so life does not become too boring.
If I hit my target for body fat early in the three-month window, I will move my calories up to maintenance for the duration and focus on exercise performance.
Exercise Routine:
I had a cadence at the beginning of the year that I want to return to for at least the first 4-6 weeks.
Monday: Lower Body/Abs Lifting
Tuesday: Upper Body Lifting and 2-3 mile run
Wednesday: Yoga
Thursday: Lower Body/Abs Lifting and 2-3 mile run
Friday: Upper Body Lifting
Saturday: Yoga
Sunday: 3-5 mile run
The lifting is tailored to what I have available at my apartment gym:
Legs/Abs: Smith Machine Squats, DB Romanian Deadlifts, Leg Curls, Leg Extensions, Cable Kickbacks, Cable Hip Abduction, Weighted Hanging Knee Raises, Weighted Russian Twists, and Ab Wheel Rollers.
Upper Body: Smith Machine Incline Bench Press, Rows, Lat Pull Downs, Chest Flies, Shoulder Presses, Rear Delt Flys and various tricep and biceps exercises.
Rest days will come as life brings them, whether due to travel, illness or just feeling wiped. I will also make more of an effort to get 10,000 steps in each day, which has fallen off in this Texas summer.
My plan will be adjusted as needed. I will get a DEXA scan from the nice folks at CompositionID every two weeks to make sure I do not spend too much time stagnating or moving in the wrong direction before pivoting.
In Conclusion:
I hope to prove to myself and anyone interested that being 40 is not a barrier to fitness.
I am excited to get to it and will share periodic updates over the next three months.