As we get older it can become increasingly difficult to stay in great shape and maintain lean muscle mass and a low body fat percentage. This is the reality of the aging process as your body is one of the first things that starts to take a toll on all the years of physical exercise.
This article is going to discuss all things aging and fitness. Most importantly, how aging affects your fitness levels and how to naturally counteract some of the major signs of aging as you continue to train and maintain peak physical condition.
Why does Aging Effect Fitness?
The main reason that getting older makes it more difficult to stay in great shape is your hormone levels. Your natural testosterone levels and natural Human Growth Hormone (HGH) levels will decline as you get older. These two hormones are responsible for building lean muscle mass, vitality, energy, strength, and even maintaining a low body fat percentage.
As you get past the age of 30 these major anabolic hormone levels start to slowly decline. The decline is slow at first and most guys don’t start to feel the signs of aging until they reach their late 30’s to early 40’s.
It is extremely difficult to get six pack abs the older you get because of the decline of these two major hormones. Testosterone is an incredible male hormone that not only helps you increase your strength and build lean muscle mass, but also to maintain a very low body fat percentage which is required for six pack abs.
HGH is known as the anti aging hormone and is responsible for low body fat levels, healthy hair and skin, and can help you with your physical performance as well. It’s no surprise that with the decline of these two key hormones as you age, you’re going to have a harder time to get shredded.
How do we Stay Fit As We Get Older?
You may not be able to control the fact that your hormone levels decline as you age but there are a few things you can do to reverse the signs of aging, maintain low body fat levels, and increase your Testosterone and HGH naturally.
Here are 6 quick tips that can help you stay fit as you get older.
Aging and Fitness: 6 Tips to Reverse Aging and Stay Fit as you Age
1. High Intensity Interval Training
HIIT training requires you to sprint at maximum speed for interval sessions and then rest. HIIT is one of the best aerobic exercises for naturally increasing your metabolism, HGH, and testosterone levels. This should take precedence in your workouts as you age.
2. Compound Exercises
Compound exercises require you to lift heavy weight with your body’s largest and strongest muscle groups. This provides the best bang for your buck when it comes to building lean muscle mass and also increasing muscle building hormones.
3. Omega Fatty Acids
Consuming omega 3,6,9 fatty acids daily can help you boost your natural hormone levels and maintain peak physical condition. You should get a variety of omega fatty acids in your diet from food such as wild caught salmon, avocado, flax seeds, chia seeds, walnuts, olive oil, and almonds.
4. High Quality Protein
Protein is the building block of all your cells and is also quite thermogenic – meaning it helps you maintain low body fat levels and speed up your metabolism.
Make sure to eat a lot of high quality protein as you age from foods such as grass fed beef, lean turkey, boneless skinless chicken, salmon, wild caught fish, eggs, and egg whites.
5. Low Insulin Carbs
Insulin is one of the things that will catch up to you quickly as you age. Insulin is released when you eat high glycemic carbohydrates such as processed flour, sugars, sodas, and candy. Make sure to stick with low insulin release carbs such as fruits, vegetables, whole grains, quinoa, oats, barley, lentils, sweet potatoes, and brown rice.
6. Rainbow Diet
One of the best things you can do for your fitness and overall health as you age is to consume a rainbow diet. This means that you are consuming a wide variety of fruits and vegetables of every color. This ensures that you are getting a wide variety of essential vitamins and minerals. On a daily basis I try to consume celery, carrots, sweet potatoes, broccoli, caulifower, kale, and some kind of bell pepper. This ensures I am getting adequate vitamins and minerals from food throughout the day.
If you’re getting up there in years don’t be discouraged about it. You CAN get in great shape no matter what your age. It just takes a bit more time and effort on your part to get there. Incorporate these 6 tips into your diet and exercise regime and you’ll get in great shape, even in your 50’s, 60’s, and beyond.