Steve Pilot is a vegan nutrition and fitness coach based in Bangkok, Thailand. The founder of Steve Pilot Fitness and a well-known name in Thailand’s fitness circles.

As you enter your 40’s and look back upon your fitness journey, you will realize that you must make amends to your fitness and dietary routines to feel youthful, vibrant, fit, and enjoy optimum health. Yes, you can remain active and in top shape in your 40’s. Aging is inevitable, nevertheless, you can better manage the process through consistent fitness routines.

Steve Pilot cautions that a lot of information is available and can leave one feeling confused about what works. He points out that it is important to know what will and will not work therefore the need to separate the scientific facts from the myths. As a celebrated fitness coach who has done it into his 40’s and is going strong, rest assured that the tips you will get as you read along are from a professional fitness and nutrition coach who has done it all and is sharing what works.

1. Start small and incrementally.

This is important to avoid injury. Aggressive exercise is likely to be counterproductive especially if you have not been actively engaging in some form of physical activity. This could leave you unable to exercise at all so it is best to start with mild activity and increase the intensity gradually allowing your body to naturally adjust as opposed to putting an abrupt burden on your muscles without prepping them.

2. Seek medical guidance.

Seek medical guidance
Upon having an evaluation from your physician, you will be able to determine whether you can get into a fitness program and establish the intensity as well. This will help you safely take on a fitness program whilst minimizing the possibility of injury and muscle damage. You wouldn’t want to take on a fitness program and can’t walk back home or worse experience cardiac arrest or other fatalities.

3. Get your mindset right and choose the right exercises for you.

Have a positive attitude and don’t beat yourself up about failing to reach your fitness goals. First things first, you must appreciate that everything takes time to accomplish and you will have to determine what it is you would like to attain through fitness. Could it be that you want to breathe better, strengthen your muscles, or improve your levels of concentration? Whatever it is, it helps to have a clear picture of what you seek.

4. Pay attention to your body.

Steve Pilot points out that the body will talk to you. All the queues will be non-verbal but all of them will be indicative of some underlying condition that needs your attention. Prolonged joint pain or running short of breath may mean you need a checkup. There’s a lot of queues, be sure to listen to your body.

5. Warm-up before going all in.

This helps your muscles to gear up for the fitness session you are about to take on and thereby prevent injury that could result due to abrupt intense activity. Embrace stretching and aim for flexibility.

6. Embrace HIIT (high-intensity interval training).

This will help you improve your strength and cardio fitness as well as burn calories. It is important to pay attention to your diet and not doing so could result in weight gain. Steve Pilot who trains HIIT says that metabolism naturally slows as you age therefore a great way to pace it up is through HIIT.

7. Eat Right.

right amount of nutrients
It is important to plan your meals at least in terms of calories and food value. For instance, if you intend to do intense physical activity, you might want to take a bit more carbs in preparation. Eat a balanced diet to make sure your body gets the right amount of nutrients it requires to function optimally. Take lots of water and fluids as well.

8. Be consistent with your fitness routine.

Work out through the week. Emphasis should be on cardiovascular fitness and muscle strength. This is important to boost metabolism. A minimum of four days a week will suffice. Do not bundle your entire fitness regimen into your weekend as that could be a recipe for injury.

9. Celebrate your younger days and embrace the current.

Recognize that in your 20’s and 30’s you could be more aggressive but now that you are in your 40’s there is a need to take a more subtle approach. Yes, you need to feel as good as then, however, you will only do so if you do not have injuries attributed to trying to exercise as aggressively as back then.

10. Work out with others.

Work out with others
Working out with other people not only will help you to learn tips and tricks from others but also help you to appreciate where you stand in your fitness journey. Socially engaging others may have benefits that could stretch far beyond fitness.

11. Try fasting.

Working out on an empty stomach could have benefits however it is important to seek medical advice if you are of advanced age or have an underlying condition.

12. Taking walk after lunch will go a long way in boosting your metabolism.

Digestive enzymes are secreted less as you age, so a walk after a meal will help to counteract that.

13. Watch your intake of alcohol

Because it is rich in calories, which are of no value to your body. A glass of red wine occasionally could be of value.

Do not look for quick fixes because they will cost you time and money, with no substantial benefits. Take an instance of some out-of-the-blue equipment that allegedly will make you lose 10 or 20 pounds in a week. Remember that it takes time and commitment to achieve your goals.