Have you ever wondered what it would be like to be even leaner, stronger, and more flexible than you are right now? You can be the hero of your own life’s journey. You can look and feel better – and have more energy than ever. Here’s how to define a new fitness path and become unstoppable.
The Process of Getting Into the Best Shape of Your Life
Below, I’m showing you how to set health goals that match your age and unique circumstances – and how you can stay motivated along your new self-improvement journey.
I’ve included a video that should prove helpful.
You will look better without clothes – because you will be more trim, more powerful, and have better posture.
More importantly, you will feel better than you ever have before.
Finally, you become healthier. That means you extend your lifespan and add more quality, joy, and meaning into your remaining years.
Why Viewing Your Life as a Self-Improvement Journey is Beneficial
Embarking on a new fitness path requires determination, commitment, and a belief in your own potential.
I encourage you to challenge the misconceptions holding you back and create a new narrative of unstoppable growth and transformation.
With dedication and perseverance, you have the power to define your new fitness path and rewrite your story.
Choosing to see yourself in a hero’s – or heroine’s – journey is helpful when planning a new fitness path.
Planning a new fitness path is like planning a new traveling adventure:
- You pick a destination, establish objectives along the way, overcome obstacles, get stronger, and have chances to tap into internal resources you didn’t know you had!
- Viewing your fitness path as a hero’s journey offers a framework for comprehending and interpreting your experiences.
The hero – or heroine – of your story is you.
Your own health is in your hands.
This fresh viewpoint provides you with a sense of direction and purpose because the hero’s journey usually entails achieving a specific result:
- The journey’s protagonist (that’s you!) often begins in everyday surroundings before setting out on a quest that requires them to overcome challenges.
- The hero may then encounter mentors or allies who aid them along the path.
- The hero might also experience setbacks or have to make tough decisions.
- Ultimately, the voyage transforms the hero, offering fresh perspectives, abilities, and self-assurance, and empowerment.
More Muscle, Less Fat, and Improved Health: Getting Started
Setting clear and attainable goals is the first step in defining your new fitness path. Goal setting provides direction, motivation, and a sense of purpose.
What specifically about your health or appearance do you want to improve? Write down what you want the final results to look like.
While physical fitness is crucial, cultivating a strong and resilient mindset is equally important.
Your thoughts and beliefs shape your reality, so it’s vital to develop a positive mindset that supports your fitness journey:
- Many people believe that self-doubt and negative self-talk are inevitable obstacles.
- However, the truth is that with practice, you can reframe negative thoughts and replace them with empowering ones.
Embrace affirmations, visualize success, and surround yourself with supportive individuals who believe in your potential.
One misconception that often holds people back is the belief that sticking to a single type of exercise routine is the most effective approach.
While consistency is crucial, incorporating variety into your fitness regimen can yield remarkable results.
Engaging in different types of activities not only keeps your workouts exciting but also challenges different muscle groups and prevents plateaus.
Mix cardio exercises like running, swimming, or cycling with strength training, Pilates or yoga.
By embracing diversity, you’ll improve overall fitness, prevent boredom, and keep your body guessing. This is why I identify as being a “cross-trainer.” Cross-training has been my secret weapon for flourishing after middle age.
Achieving optimal fitness isn’t solely about exercise.
Nutrition plays an equally important role in supporting your goals.
Contrary to popular belief, it’s not just about calorie counting or eliminating entire food groups.
Instead, focus on nourishing your body with a balanced and varied diet.
Incorporate nutrient-dense foods such as vegetables, lean proteins, and healthy fats.
Find a sustainable eating plan that works for you. Personally, I prefer an anti-inflammatory diet.
Break the Big Goals Down into Smaller Milestones
Now that you are aware of your main objective, it’s time to decide on some specific, smaller objectives or actions.
Action items must be clear, doable, and practical.
For instance, if your main objective is to lose weight:
- You might want to drop five pounds in four weeks.
- One to two pounds per week of weight loss would be a reasonable target.
- And a realistic objective would be to maintain a healthy diet and exercise three times per week.
A specific objective for someone trying to gain muscle could be:
- to grow their arms by one inch in eight weeks.
- A weekly muscle gain of 1/8 inch would be a reasonable target.
- And a realistic objective would be to consume a diet high in protein and train weights three times each week.
Your route to fitness can now be determined.
Setting specific goals is the first step in starting a wellness program.
What is it that you desire to accomplish most?
Do you wish to increase your general health, gain muscle, or lose body fat? Once you know your objectives, you can begin developing an action plan.
No matter what your main objective is, it’s crucial to establish detailed objectives or doable next actions. This will help you stay motivated and on track for your fitness adventure and keep you from becoming disheartened.
Finding techniques to maintain consistency is the last stage in defining your fitness path. This can be challenging, especially if you don’t notice results right away. However, there are a few things you can do to make your journey successful.
4 Specific Action Steps You Can Take to Become Unstoppable
I believe in sticking to the interventions that actually work.
Examining reliable clinical research studies – to see if they pertain to your scenario – is beneficial. By doing this, you can save time by avoiding time-wasting strategies.
You’ll need access to meta-analyses of information on exercise and nutrition for someone your age – ideally of randomized control trials (in which subjects are subjected to either an intervention group or a placebo group).
Meta-analyses are helpful because study abstracts alone are frequently deceptive and simple to misinterpret.
Here are some useful data from recent studies to get you started.
1. Consider Supplementing with Vitamin D
Healthcare staff from four hospitals participated in a double-blind, parallel, randomized research (see references below), which found that individuals who took vitamin D supplements had a 77% lower risk of developing Covid. Furthermore, this outcome held true whether or not a worker had a vitamin deficiency!
Most individuals in today’s developed countries are vitamin D deficient, and you might be one of them. Consult your physician before using a vitamin D supplement.
2. Consider Going on More Walks, More Consistently
Walking is healthy for people.
Because we’ve been walking for so long (more than 160,000 years), human physiology has established it as among the best ways to sustain wellness.
A new analysis of 400,000 persons’ DNA revealed a definite correlation between walking speed and longevity.
People who routinely walk briskly have longer telomeres (the caps at the ends of chromosomes that indicate biological age).
According to research using DNA analysis and wrist activity trackers, brisk walkers should expect to live up to 20 years longer than slower walkers.
The walks don’t have to be marathons. Every day for just ten minutes can have a positive impact.
3. Consider Supplementing with Magnesium During Your Fitness Path
Most likely, your magnesium levels are not at their best.
Based on updated average body weights in 2021, researchers recalculated the magnesium RDA. A new RDA of around 625 milligrams for adult men (more or less, depending on height and weight) and 500 milligrams for adult women was developed.
In the US, men typically consume 342 milligrams of magnesium daily, while women typically consume 265 mg. This is not ideal and may be harmful. Discuss utilizing magnesium supplements with your doctor.
4. Decide to Make Your Gut Healthier
What you absorb matters more than what you eat.
You might consume the recommended dietary allowance for every vitamin and mineral, or you could take supplements. Still, if your small intestine is not absorbing these nutrients, it will not have much impact and be a waste of time and money.
What has science learned in the past 50 years that it did not know before? That your gut health matters a shocking amount more to your general health than was previously thought.
Tests frequently indicate small-intestinal bacterial overgrowth, fungi, parasites, or some other gut microbiome imbalance when patients tell their doctors they’re having extreme food cravings.
According to current research, mice will develop food cravings depending on their past diets, ultimately affecting how well their guts function.
It turns into a vicious circle.
If a parasite, for instance, depends on sugar to survive, it will make you crave sugar even though you don’t need it.
You might want to cut back on the flour and sugar you eat each week. Likewise, make an effort to consume more fermented foods that are rich in probiotics and prebiotics.
Consume Less and MOVE More
Weight loss is frequently one of the first things individuals consider as they forge ahead on their new fitness path.
And with good cause!
Your health, energy levels, and general quality of life can all suffer from carrying extra weight.
There are a few things you can do if you’re having problems with an overabundance of adipose tissue within your body composition:
- Maintaining a healthy weight, lowering your chance of developing chronic diseases, and giving your body the beneficial food-based micronutrients it requires to function well are all easier to accomplish when eating an anti-inflammatory diet. This is especially true for mature adults.
- Exercise is essential for overall health because it can lengthen your lifetime and increase your resting metabolic rate (the number of calories you burn while resting).
You must first build a calorie deficit.
This implies that you’re expending more calories each day than you take in.
There are two main methods for doing this: consuming fewer calories and getting more exercise. If you can do both within the same day, you will move toward your goals more quickly.
Consuming more vegetables, lean proteins, and a small amount of healthy fats works well for many people.
People seem to lose weight more easily when they stay away from processed foods and alcohol.
In any case, you must generate a calorie deficit if you want to reduce weight. You will therefore need to expend more calories each day than you take in.
Strength training can be a primary focus if you want to develop muscle. You can improve your general body composition and generate sculpted mass with this type of exercise.
Start by lifting weights at the gym or performing resistance training at home with bands.
You must concentrate on both nutrition and exercise if you want to improve your overall health. However, bear in mind that enhancing overall health also involves improving your mental state.
Dieting and exercise alone cannot totally counteract the detrimental impact of negative thought patterns.
By routinely focusing on the more deserving areas of your life (positive instead of negative), you can train both your body and your mind.
Hero’s Journey: Framework for Understanding Your Fitness Path
I invite you to appreciate the development you have experienced by viewing your life as a hero’s journey.
It tends to give your experiences a feeling of significance.
This viewpoint of perceiving yourself on a self-improvement journey enables you to see yourself as a proactive – as opposed to a passive, participant in your own health.
You can also use it to pinpoint places where you might wish to keep working.
I encourage you also to remember to factor in joy along your fitness path.
Set a goal to engage in at least one thing you truly like daily. If you don’t like your workout, you’re less likely to stick with it.
Find any physical activity that you enjoy doing. Walking, running, biking, tennis, swimming, gardening, and even dancing are all examples of this.
Ask your friends and family for assistance. They can support your goal-achieving by keeping you accountable and inspired.
Be patient with yourself. People come in all different sizes and shapes, and this diversity contributes to the beauty of life. It’s acceptable to want to look better in your underwear, but let altering your body composition be driven mostly by your desire to get healthier.
Bonus Tips to Help You Feel Great on Your New Fitness Path
Weight loss takes time, so rather than rushing to meet deadlines, one must concentrate on creating long-lasting adjustments.
The majority of people have plenty of room to improve their weekly eating habits. However, it doesn’t necessarily need much more thought after you get into the weekly habit of going grocery shopping, preparing your meals, and eating your vegetables.
Fitness comes next, once your food and sleeping patterns have been improved.
And since there are virtually no limits to the benefits you can reap (including your body composition), fitness is an exciting area of your lifestyle to focus time and energy on.
Every single person on the earth will benefit from a more carefully designed workout regimen, according to doctor Peter Attia.
As he states, “How many 80-year-olds in the history of our species have said, ‘I wish I had less muscle; I wish I were less strong?’ Zero!”
Dr. Attia believes there is a lot of exponential return on investment for people beginning a new fitness path.
Any exercise program must include cardio. Cardio produces endorphins, boosts self-esteem, and improves heart and lung function.
For highly effective – and visible – results, make sure you do cardio at least twice a week.
It’s smart to perform one anaerobic cardio workout (sprints or intervals) and one steady-state cardio workout per week.
Keeping to your schedule and not skipping workouts is key. Since cardiovascular exercise can enhance memory and brain function, it’s even more crucial for adults over the age of 50.
Further your fitness goals by doing strength training. It aids in muscle growth, enhances bone density and vascular health, and – if done properly – can help your joints. It may also improve the appearance of your skin.
Incorporate resistance training into your routine. Examples of exercises include push-ups, pull-ups, dips, rows, and sit-ups. To increase your strength, you can also use bands or bodyweight exercises.
If you’re a mature adult, your mobility drills will be of utmost importance. Mobility drills keep the shoulders, hips, and knees in good condition. Perform a yoga, Pilates, stretching, or mobility exercise session once per week. This will keep your muscles flexible and your joints supple. Consider your mobility workout as the foundation that makes all other workouts possible.
Conclusion on Defining Your Fitness Path and Becoming Unstoppable
It’s easy to feel overwhelmed and lose sight of your own personal well-being, especially in today’s fast-paced world. However, by taking charge of your fitness journey, you can transform your life and become the hero of your own story. Embracing a new fitness path improves your physical health and empowers you mentally and emotionally.
There are a few things you must do if you want to build muscle, improve your cardiovascular health, or lose weight. Find an activity that you enjoy doing first. And, make sure you’re performing it frequently and reliably.
Remember, you can start a new exercise regimen at any age.
Each of us is occasionally tempted to deceive ourselves into thinking we can put off focusing on our habits and health until a time when we’re less busy.
Delaying your health can be a losing strategy.
Start your fitness journey now, instead.
Establishing a new fitness path has astounding advantages. Here are the major benefits.
Enjoy Better Physical Conditioning: Exercise can lower your chance of developing many illnesses, including type 2 diabetes, heart disease, obesity, and several cancers. Additionally, it can enhance flexibility, muscle strength, and cardiovascular fitness.
Enjoy Enhanced Mental Well-Being: It has been demonstrated that regular exercise lowers tension, anxiety, and depressive symptoms. Additionally, it can lift one’s spirits and heighten emotions of joy and well-being.
Enjoy Increased Vigor: Regular exercise can boost your energy and make you more awake, aware, and enthusiastic.
Enjoy Deeper Sleep: Due to its ability to shorten the time it takes to fall asleep and control sleep patterns, exercise can help you sleep more soundly.
Enjoy Higher Productivity: Your cognitive function can be enhanced by exercise, which can also make you feel more clever, productive, and focused.
Enjoy Better Weight Control: Exercise can assist you in maintaining a healthy weight or, if necessary, shedding extra body fat.
Enjoy a Stronger Sense of Self on Your Fitness Path: You can feel better about yourself and gain more confidence by exercising consistently. There are so many advantages to having a strong, secure sense of self!
Enjoy Authentic Ties to A Community: Exercise typically offers chances to meet new people and establish friends, which helps strengthen social ties and genuine support systems.
Remember to adopt an attitude of eager anticipation about your endeavors.
A positive outlook makes reaching new goals easier and faster. Be on the lookout for potential moments of joy as you embark on your new fitness path.
Additional Sources to Help You on Your Fitness Path:
Vitamin D Supplements Prevent Covid – https://www.sciencedirect.com/science/article/pii/S0188440922000455?via%3Dihub
Dr. Chris Kresser on Dietary Interventions that Make a Positive Difference – https://chriskresser.com/category/podcast/
Making Sense of Scientific Studies – https://examine.com/guides/how-to-read-a-study/#why-learn
Walking Reorganizes the Body – https://www.nature.com/articles/s42003-022-03323-x
American Glutton Podcast with Ethan Suplee and Dr. Peter Attia on Delaying Disease Onset – https://www.americanglutton.net/listen
An Unhealthy Gut Creates Unhealthy Cravings – https://www.pnas.org/doi/abs/10.1073/pnas.2117537119