It’s never too late to make positive changes to your health and fitness, even after age 35. While it may require more effort than when you were younger, with dedication and consistency it is certainly possible to transform your body in your late 30s. Here are some quick answers to common questions around getting in shape at this stage of life:
Can you build muscle after 35? Yes, you can absolutely build muscle after age 35. While you may not gain muscle as quickly as someone in their 20s, strength training is still highly effective. Focus on progressive overload, protein intake, and recovery.
Is weight loss harder after 35? Weight loss does tend to slow down after 35, largely due to natural reductions in muscle mass and metabolism that come with aging. However, adjusting your diet and exercise routine can help counteract this. Aim for strength training, cardio, and a moderate calorie deficit.
How long does it take to see results? How quickly you see aesthetic results will depend on your starting point and goals. However, you should start feeling stronger and fitter within a few weeks of consistent diet and exercise. Visible muscle growth and fat loss results may take 2-3 months.
Is diet or exercise more important? Diet and exercise go hand-in-hand. You need a calorie deficit to lose fat, and resistance training to build muscle. Aim for a high protein diet with a 300-500 calorie daily deficit, along with heavy strength training 3-5 times per week.
The key is having realistic expectations, and sticking to the process long enough to experience meaningful results. With dedication, it is realistic to lose 10-15 lbs of fat and gain 2-5 lbs of muscle over a period of 3-6 months at age 35+.
Adjustments for Age-Related Changes
There are some key changes that tend to occur in your mid-30s which require adjustments to your diet and training:
– Slower metabolism – Your metabolism naturally drops about 5% per decade after age 30. To counteract this, focus on building muscle and doing HIIT workouts.
– Loss of muscle mass – Muscle mass decreases with age, so strength training is key to building and maintaining it. Use progressive overload and consume enough protein.
– Reduction in growth hormone – Lower growth hormone can hinder muscle growth. Compound lifts, sleep, and nutrient timing can help boost it.
– Increased joint pain – Weight training and HIIT may need to be adjusted to accommodate things like knee or back pain. Lower impact options are cycling, swimming, yoga.
– Life stresses – Career, family, relationships can reduce free time and willpower. Try scheduling workouts in advance and prep healthy meals.
– Impact of chronic conditions – Issues like diabetes or hypertension may require consultation with your doctor before significantly increasing exercise.
While discouraging, none of these age-related changes make it impossible to transform your body. It just means you may need to adjust your training style and put in a bit more effort than when you were younger. Patience and consistency over time will pay off.
Diet Recommendations
To lose fat and build muscle efficiently after 35, focus on the following diet strategies:
Maintain a Moderate Calorie Deficit
You still need a calorie deficit to lose fat, but too aggressive of a deficit can backfire. Aim to stay in a 300-500 calorie deficit each day for steady, sustainable weight loss. Track your daily intake and expenditure to find the right balance for you.
Here is a table with sample calorie targets based on body weight and activity level:
| Weight | Sedentary | Light Activity | Moderate Activity |
|---|---|---|---|
| 120 lbs | 1400 cal | 1600 cal | 1800 cal |
| 150 lbs | 1600 cal | 1800 cal | 2000 cal |
| 180 lbs | 1800 cal | 2000 cal | 2200 cal |
Consume 1g Protein per Pound of Body Weight
Getting adequate protein preserves and builds muscle. Target around 1 gram of protein per pound of body weight daily through food sources like meat, eggs, dairy and protein shakes.
Reduce Empty Calorie Foods
Limit added sugar, sugary drinks, refined carbs, fried foods and alcohol. These provide excess calories with little nutrition. Replace them with lean protein, fruits, vegetables, and whole grains.
Stay Hydrated
Drink at least half your body weight in ounces of water daily to stay hydrated. This supports exercise performance and keeps appetite in check.
Training Recommendations
Along with your diet, the exercise portion of your transformation plan should include:
3-5 Days Per Week of Strength Training
Aim for at least 3 days per week of total body resistance training to build muscle. Use challenging weights and progress overload regularly by lifting heavier or doing more reps. Compound lifts like squats, deadlifts and bench press should be staples.
2-3 Days Per Week of Cardio
Continue doing cardio like running, cycling or swimming 2-3 days per week to burn additional calories and improve cardiovascular fitness. HIIT workouts maximize fat burning.
1-2 Days of Active Recovery
Schedule easier active recovery days like yoga, Pilates or leisurely walking to allow your body to rest between intense training days. Proper rest facilitates muscle repair and growth.
Consider Hiring a Trainer
If you want to take your results up a notch, consider working with a trainer 1-2x per week. They can tailor the workouts safely for your age and abilities while providing accountability.
Sample Workout Schedule
Here is a sample training schedule incorporating the recommendations above:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Strength training | HIIT Cardio | Yoga | Strength training | Steady state cardio | Rest day | Strength training |
This provides 3 days of strength training, 2 days of cardio, 1 active recovery day of yoga, and 1 rest day per week. The combination of strength and cardio exercise will deliver results.
Other Tips for Transformation Success
A few final tips to make your body transformation as effective as possible include:
Take Before Photos
Take photos at the start to compare progress to later. Use the same poses each time, like front, side and back shots in minimal clothing.
Be Patient and Consistent
Results require months of consistency, not days or weeks. Persist with your plan and make it a lifestyle.
Monitor Measurements
Track numbers like weight, body fat percentage, circumference measurements and body part sizes. This quantifies changes.
Adjust as Needed
If progress stalls, adjust your calorie intake or macros. Increase weight and intensity of training.
Prioritize Recovery
Get enough sleep, rest days, water and protein intake. This supports muscle repair and growth.
Conclusion
While it requires dedication and consistency over time, transforming your body in your late 30s and beyond is absolutely achievable. Adjust your diet and training plan to suit your changing needs and abilities. With the right mix of nutrition, strength training, cardio and recovery, you can lose fat and build muscle for a lean, strong physique after age 35.
Remember to track progress and be patient. If you stick with the process results will come. It’s never too late to create the fit, healthy body you want!