Hitting your 30s is a turning point for your body. The days of effortless fitness may be behind you, but that doesn’t mean you can’t achieve your best body yet. With the right approach, your 30s can be the decade where you truly transform your physique. Aditya Shrivastava, a seasoned body transformation coach, shares his top tips to help you get in the best shape of your life.
Understand Your Body’s Changes
As you age, your body undergoes certain changes that can affect your fitness goals. After 30, muscle mass begins to decline by about 3-8% per decade due to a process called sarcopenia. At the same time, your metabolism slows down, making it easier to gain weight. These changes can make it harder to stay fit, but with the right strategy, they can be managed effectively.
According to Aditya, the key is to adjust your fitness routine to meet these new challenges. This means focusing more on strength training to maintain muscle mass and incorporating metabolic conditioning to keep your metabolism revved up.
Prioritize Strength Training
Strength training becomes increasingly important as you get older. Lifting weights or doing bodyweight exercises helps preserve muscle mass, which is crucial for keeping your metabolism active. Aditya recommends incorporating resistance training into your workout routine at least three times a week. Focus on compound movements like squats, deadlifts, and bench presses, which work multiple muscle groups at once.
Research shows that strength training can increase muscle mass by 1-2% per month, even after 30. This not only helps you look leaner but also boosts your resting metabolic rate, meaning you burn more calories even when you’re not working out.
Don’t Neglect Cardio
While strength training is vital, cardio still plays an important role in overall fitness. Cardio exercises like running, cycling, or swimming help improve cardiovascular health, burn calories, and increase endurance. Aditya suggests incorporating 150 minutes of moderate-intensity cardio into your weekly routine, as recommended by health experts.
Combining cardio with strength training creates a balanced workout plan that supports both muscle growth and fat loss, helping you achieve a leaner, more toned physique.
Focus on Nutrition
Diet plays a huge role in body transformation. As you get older, it becomes even more important to fuel your body with the right nutrients. Aditya emphasizes the importance of a balanced diet rich in protein, healthy fats, and complex carbohydrates. Protein is particularly crucial as it supports muscle repair and growth. Aim for about 1.2-2.0 grams of protein per kilogram of body weight daily to maximize muscle gains.
In addition to macronutrients, pay attention to micronutrients like vitamins and minerals, which support overall health. Eating a variety of fruits, vegetables, lean proteins, and whole grains ensures you get the nutrients your body needs to thrive.
Stay Consistent
Consistency is the cornerstone of any successful body transformation. Aditya advises setting realistic goals and sticking to a routine that you can maintain in the long term. Rather than focusing on quick fixes or drastic diets, aim to build healthy habits that become part of your daily life. Over time, these small changes add up, leading to significant results.
About AnExtraRep and Aditya Shrivastava
AnExtraRep is a comprehensive fitness program designed to help you achieve your body transformation goals. Led by Aditya Shrivastava, a highly experienced body transformation coach, the program offers personalized guidance tailored to your specific needs. Aditya’s approach focuses on sustainable fitness practices that deliver lasting results, making him a trusted partner in your journey to achieving your best body in your 30s. Whether you’re looking to build muscle, lose fat, or simply improve your overall health, AnExtraRep is the program that can help you get there.