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Experts suggest that while metabolism naturally slows and muscle mass declines with age, adopting a few habits can significantly help maintain a lean and fit physique.
Sleep deprivation messes with hunger hormones and increases cravings, especially for sugar and carbs.
Turning 40 doesn’t mean slowing down. It means getting smarter about how you take care of your body. Experts suggest that while metabolism naturally slows and muscle mass declines with age, adopting a few habits can significantly help maintain a lean and fit physique.
US-based strength and fat loss coach Nick Conway shared a 5-step routine to look glam in your 40s. The ‘fit over 40 man’ took to his Instagram handle to share these helpful and sustainable tips that can help you staying shape even after your 40s.
Exercise In The Early Morning
Nick suggested kick starting the day with early morning exercise and turn it into a daily habit. Whether it’s bodyweight workouts or a quick cardio session, this routine helps build muscle, boost metabolism and elevate your energy levels. Exercising early not only enhances physical health but also sharpens focus and increases productivity throughout the day.
Don’t Eat Just After Exercise
Nick recommends not skipping breakfast but taking it at least 4 hours after morning exercise. Delay your breakfast to avoid sudden energy slumps that follow the workout. It also creates a habit of careful eating throughout the day and keeps you energised and full for longer.
Add Protein To Every Meal
“Three big meals, two snacks. Keep it high protein and simple. Build muscle, burn fat, stay full,” Nick stated.
Protein is crucial for muscle repair and metabolic function. Include a good source of protein in every meal like chicken, eggs, dairy, legumes or plant-based alternatives. Distributing protein evenly throughout the day helps prevent muscle breakdown and supports fat loss.
Keep Moving
“8,000+ steps a day. You’re probably hitting 4k. Bump it up. Consistency beats perfection,” Nick added.
According to him, one should take a minimum of 8,000 steps in a day. Constantly moving throughout the day not only supports fat loss but can prevent chronic illnesses and reduce stress.
Prioritise Your Sleep
Nick mentioned that early morning wakeups will never help if you’re scrolling till midnight. Sleep deprivation messes with hunger hormones and increases cravings, especially for sugar and carbs. Getting 7–9 hours of quality sleep each night supports muscle recovery, hormone balance and fat loss.
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