The Simple Path to Being Your Fittest at Any Age

The Simple Path to Being Your Fittest at Any Age

It’s time to get back into shape! You’ve been doing it wrong for years. And now you’re ready to do it right again. But first, let me tell you why I think your body needs a little TLC before you start going out and getting ripped like Arnold Schwarzenegger or some other movie star:

1) You don’t need to go all out every day.

I’m not talking about a few extra sets here and there; I mean you should just stick with what works for you. If you want to look good naked, then do it. But if you’re trying to stay healthy and active, then stop worrying so much about the total amount of work done each week and focus on the quality of your workout instead.

2) You don’t have to lift heavy weights.

If you’re trying to build muscle mass, lifting heavy weights isn’t going to cut it. What you really need are compound exercises (like squats and deadlifts). These will give you bigger muscles than isolation movements like dumbbell curls and bicep curls.

3) You need to increase your overall strength.

Building muscle mass is important, but so is increasing your strength. If you’re strong, you’ll be able to handle the heavy weight and also do more reps. So try lifting at least 50% of your one-rep max (1RM) for a few sets of 10 reps if you want to maximize your muscle growth.

4) Add some plyometrics to your routine.

If you want to be able to jump higher, run faster, and perform other explosive movements, plyometrics are a must in your routine. These exercises train your muscles to react quickly. The more explosive strength you have, the better you’ll perform in any sport or exercise that requires speed and agility.

5) Zumba won’t replace your weightlifting routine.

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This is a common misconception. Just because Zumba involves moving your body doesn’t mean it can replace your weightlifting routine. In fact, if you’re going to Zumba twice a week and not doing any weight training, then you can actually become weaker instead of stronger.

6) You don’t have to do full-body workouts.

Full-body, three-days-a-week weightlifting routines have been used by many people over the years and are still popular among bodybuilders. But there’s no reason why you can’t split your workout into a upper-body day and a lower-body day if that’s what you prefer. Do what works for you.

7) You shouldn’t do long cardio sessions on your rest days.

Many people do cardio on their rest days, but if you do this then you’re going to spend the whole day sitting around and probably overeat. It would be better to break up your cardio so that you do some in the morning and some after your workout. This way you can still enjoy your free time.

8) You don’t need to take breaks from lifting.

You should take at least one day off per week from your main exercises. If you don’t, then you won’t make any progress in strength or size because your muscles won’t have enough time to recover.

9) You don’t need to spend all your money on supplements.

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There are a lot of supplements out there that you can buy, but not all of them are necessary or even beneficial for you (especially if you’re on a budget). You can get all the nutrients you need from food and it’s better for your wallet too.

10) What you eat doesn’t matter.

You might think that whatever you eat doesn’t matter since you’re doing resistance training, but this is far from the truth. You need to make sure you’re eating enough protein and carbohydrates after your workout so that your muscles have the materials they need to grow.

And more importantly, you need to make sure you eat enough food in general because if you don’t eat enough then you won’t have the energy to workout.

11) You won’t lose fat around your muscles by doing cardio.

You can lose weight from fat around your organs by doing cardio, but you’re not going to lose any from the fat around your muscles by doing cardio. The only way to lose fat from that area is to do resistance training that focuses on those muscles.

12) Your weightlifting routine doesn’t need to be complicated.

There is a lot of information out there about how to design a weightlifting routine. Some people will tell you that you need to buy expensive supplements or special equipment in order to get the most out of your workout.

But the truth is that you can build a successful weightlifting routine by focusing on compound exercises that work out a lot of muscle at once. All you really need is some free weights and a bench.

13) You don’t need to focus on abs all the time.

A lot of people (especially women) think that ab workouts are the key to having a six-pack. But the hard fact is, you’re not going to see your abs unless you get rid of the fat that’s covering them.

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You can’t spot reduce fat, which means you need to decrease your overall body fat by doing things like cardio and eating a healthy diet. You’ll then start to see your abs once all that fat is gone.

14) You should focus on fat loss over muscle growth.

A lot of guys think they need to bulk up before they start focusing on fat loss. But this is backwards thinking because the best way to lose weight is to lose it slowly. If you try to lose weight too quickly, then you’re going to lose a lot of muscle too.

Most “quick weight loss” diets consist of eating too little or not eating at all (which is also called a crash diet). Both of these approaches cause your body to metabolize muscle along with fat and this can’t be good for you in the long-term.

15) You should do cardio right after weight lifting.

Many guys think that they have to do cardio right after weight lifting in order to maximize fat burning. But this isn’t necessarily true.

The best thing to do is to choose one or the other because doing too much of either can actually have a negative effect on your body.

16) You don’t have time to go to the gym.

This might be true if you have a busy job or are in school, but it’s still possible to get a good workout in without having to spend hours at the gym.

You can do full body workouts at home by doing exercises like squats, pull-ups, push-ups, dips, lunges, planks, and all sorts of other stuff. You could also get some elastic bands to workout with if you want something more interesting than just doing basic stretches.

17) You need to “focus” on fat loss.

A lot of people think that in order to lose weight they have to change everything about their life that involves moving. This isn’t true because the things you do every day like walking, working, cleaning, and other regular activities all contribute to your total calorie burn.

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You don’t have to focus on anything; you just have to keep doing what you’re doing and you’ll lose weight.

18) It’s impossible to build muscle and lose fat at the same time.

It is possible to do both of these things at the same time. However, you can’t do them at the same rate. This means that you’re going to build muscle faster than you lose fat.

The reason for this is because building muscle takes a lot of energy. Your body has to work extra hard to build that muscle so it is going to burn more calories than it normally would. In other words, you’re going to be burning more fat even though you aren’t actively trying to lose it.

One thing you should watch out for is cardio. You don’t want to do too much of it because that can affect your muscle growth.

19) If you don’t lose weight while exercising, then you’re wasting your time.

Most people think that exercising is supposed to make them lose weight right away. Well it doesn’t work that way. You’re going to have see some results in a couple weeks or so.

Moreover, you have to be patient and consistent. If you truly want to lose weight then you need to exercise on a regular basis. It’s not going to happen overnight.

20) You need to do more cardio if you want to lose fat.

Many guys feel the need to do hours of cardio in order to lose weight. Well this isn’t true at all. You should do some cardio, but you shouldn’t go overboard with it.

Remember that your best fat burning opportunity is with weight lifting. After an hour of weight lifting, your body is going to continue burning fat for quite a while after your workout is over. So there’s really no need to do hours of cardio on top of that.

21) You can spot reduce fat with certain exercises.

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This is completely false. You cannot lose fat from a specific area of your body by doing exercises that target that area.

For example, doing dozens of crunches won’t burn the fat around your belly, though it may make your abs a bit stronger and more defined.

The same goes for other exercises like leg raises for your core.

Exercises can make certain muscles a lot stronger, but they won’t burn fat in that area. The only way to do that is to decrease your overall body fat.

22) You shouldn’t eat carbs after a certain time of day.

There is no real science behind this, but a lot of people believe that if they eat carbs after a certain time, they’re going to turn into fat.

This isn’t true and all you’re doing by following this rule is severely limiting your food options.

23) You shouldn’t eat fruit because it’s full of sugar.

This is another rule that has been created by the fitness industry that isn’t based on any real science.

Fruit does contain natural sugars, but it also has a lot of fiber and nutrients that you need.

Don’t avoid eating fruits just because someone told you that they’re bad for you.

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24) If you don’t feel like exercising, then you probably shouldn’t.

This mindset is very defeatist. Just because you don’t feel like doing something, doesn’t mean that you shouldn’t do it.

Sometimes you really need to discipline yourself to work out even when you don’t feel like it.

However, that’s not an excuse to workout when you’re feeling sick. If you’re sick, then your body is telling you that you shouldn’t be exercising.

25) You should eat regularly even if you’re not hungry.

This is a myth that a lot of guys believe in. They think that they’re supposed to eat 5 or 6 small meals throughout the day even if they don’t feel hungry.

Now while you do burn a lot of calories on a daily basis, your body is designed in such a way that it doesn’t require you to eat very frequently. As a matter of fact, 3 square meals a day is generally all that most people need.

However, if you feel like eating more than that, then there’s no reason why you shouldn’t do it as long as you’re eating healthy food.

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You might find that you prefer to eat 5 or 6 small meals throughout the day rather than 3 large ones. There’s no right or wrong way as long as you’re keeping your diet in check and not overdoing it at any given meal.

Sources & references used in this article:

Character is capital: success manuals and manhood in Gilded Age America by JA Hilkey – 1997 –

Relative handgrip strength is a simple indicator of cardiometabolic risk among middle-aged and older people: a nationwide population-based study in Taiwan by WJ Lee, LN Peng, ST Chiou, LK Chen – PLoS One, 2016 –

New neurons for’survival of the fittest’ by G Kempermann – Nature reviews neuroscience, 2012 –

New horizons in frailty: ageing and the deficit-scaling problem by SE Howlett, K Rockwood – Age and ageing, 2013 –

Digital Darwinism: Survival of the fittest in the age of business disruption by HD Rolleston – 1922 – Macmillan & Company, Limited

Beauty junkies: Inside our $15 billion obsession with cosmetic surgery by T Goodwin – 2018 –

Justice in a global age: Becoming counselors to the world by A Kuczynski – 2006 –