How to Get in Shape After 40: The Minimum Effective Dose Concept
As we age, staying fit and healthy becomes increasingly important. But finding the right approach can be challenging, especially with countless workout programs and diets claiming to be the ultimate solution. However, there is a simple concept that can help you achieve your fitness goals after 40: the Minimum Effective Dose (MED).
The MED principle focuses on doing just enough to make a significant impact on your health, fitness, and body shape without overexerting yourself. It’s about finding a sustainable routine that you can stick to week after week. So, let’s delve into the key components of the MED approach and how it can help you stand out as one of the few people who look great after 40.
Workout MED: Two Hours of Progressive Overload Training
When it comes to exercise, the MED suggests allocating a total of two hours per week for resistance training and short bursts of cardio. You can split this time however you prefer, whether it’s two one-hour sessions or six 20-minute workouts. The important thing is to prioritize progressive overload, gradually increasing the intensity of your workouts.
Progressive overload involves challenging your muscles by gradually increasing the weight or resistance you use. This helps build strength and muscle mass, boost your metabolism, and improve your body shape. At the end of your resistance training session, dedicate five minutes to High-Intensity Interval Training (HIIT). This quick burst of intense exercise will further enhance fat-burning and cardiovascular fitness.
Healthy Eating & Fat Loss MED: 80% for Health, 20% for Fun
Maintaining a healthy diet is vital for weight loss and overall well-being. After 40, our metabolism not be as speedy as it once was, making it crucial to pay attention to what we eat. Instead of restrictive diets that are difficult to sustain, the MED approach recommends an 80/20 balance (sounds familiar? this is the Pareto Principle that we PPHM team likes a lot)
Focus on nourishing your body with healthy foods 80% of the time. Start your day with high-protein breakfasts like eggs or yoghurt. Opt for protein-rich lunches such as meat or fish salads and minimize snacking between meals. Embrace a slight feeling of hunger and portion control during dinner. This sensible eating plan allows for flexibility and indulgences, such as meals out with family or enjoying a glass of wine, for the remaining 20% of the time.
Energy Boosting, Stress Reducing, Spring in Your Step MED: Sleep & Walk More
When it comes to enhancing energy levels, managing stress, and maintaining hormonal balance, two simple habits can make a significant difference: walking more and prioritizing sleep.
Incorporate as much walking as possible into your weekly routine. Whether it’s weekend hikes or running errands locally, walking reduces stress, builds stamina, burns calories, and uplifts your mood. Aim to get at least 7200 steps per day (that precise? minimum steps for good health, read our previous articles)
Prioritize quality sleep by ensuring you get a full eight hours of rest before your wake-up time. Establish a routine that includes avoiding screens, alcohol, and heavy meals before bedtime. By improving your sleep patterns, you enhance stress management and regulate hormones such as testosterone and estrogen. This leads to improved mood, energy levels, libido, and metabolism.
Slow and Sensible Wins the Race
The beauty of the MED approach is its sustainability. Unlike intense and short-lived programs that often result in burnout and give up, the MED focuses on consistent progress over time. By implementing the minimum effective dose of exercise, healthy eating, and lifestyle habits week after week, you can achieve remarkable results.
It’s important to remember that maintaining a healthy lifestyle is a long-term commitment. Rather than chasing quick fixes or dramatic transformations, prioritize slow and sensible progress. By consistently moving in the right direction, you can look and feel better than 99% of people your age.
Remember, the key is finding what works for you and sticking with it. With the Minimum Effective Dose approach, you have the power to transform your health, fitness, and body shape sustainably. Start today and become one of the remarkable few who defy age and look great after 40!
