Fitness tips I know approaching 50 that I wish I'd known when I was...
Ted Ryce@ted_ryce
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Dec 11, 2025
~5 min read
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Fitness tips I know approaching 50 that I wish I'd known when I was 20:
(Bookmark for 30 years of fitness knowledge in 1 post)
1. People underestimate how much fat they have to lose.
(Bookmark for 30 years of fitness knowledge in 1 post)
1. People underestimate how much fat they have to lose.
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If you think you need to lose 20 lbs, it's probably closer to 40.
You'll think I'm wrong until you lose 20 lbs and realize that you're still not even close to how you want to look.
It'll take longer than you want, too.
You'll think I'm wrong until you lose 20 lbs and realize that you're still not even close to how you want to look.
It'll take longer than you want, too.
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1/ If you graph your weight over time, you'll see that you gain weight in the most stressful times and lose weight when you're the least stressed.
Stress sabotages your fat loss efforts by causing food cravings and disrupting your sleep (which also causes you to crave food).
Stress sabotages your fat loss efforts by causing food cravings and disrupting your sleep (which also causes you to crave food).
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2/ Fat loss is about being focused.
Clients will worry about sodium levels, EMFs, chemicals in their shampoo, and more.
But losing fat is staying focused on:
-Eat fewer calories than you burn
-Managing your hunger so you can stay in a calorie deficit
-Lifting weights 2-4x/week
Clients will worry about sodium levels, EMFs, chemicals in their shampoo, and more.
But losing fat is staying focused on:
-Eat fewer calories than you burn
-Managing your hunger so you can stay in a calorie deficit
-Lifting weights 2-4x/week
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3/ Getting lean does more for you than transform your body.
It changes the way you see yourself.
It changes how you view obstacles in your life.
It changes how others see you--your wife, your kids, your clients
It transforms every area of your life for the better.
It changes the way you see yourself.
It changes how you view obstacles in your life.
It changes how others see you--your wife, your kids, your clients
It transforms every area of your life for the better.
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4/ Working out is about habits, not motivation.
People who are constantly starting and stopping don't understand that building the habit comes first.
And the way you build a habit is by setting a small goal that you can hit consistently.
Then you build from there.
People who are constantly starting and stopping don't understand that building the habit comes first.
And the way you build a habit is by setting a small goal that you can hit consistently.
Then you build from there.
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5/ The Pareto Principle applies to getting in shape.
You get 80% of your results from:
•Eating fewer calories than you burn
•Hitting the gym consistently
•Getting 7+ hours of sleep
•Managing your stress
Supplements, fancy workouts, superfoods, etc. don't matter as much.
You get 80% of your results from:
•Eating fewer calories than you burn
•Hitting the gym consistently
•Getting 7+ hours of sleep
•Managing your stress
Supplements, fancy workouts, superfoods, etc. don't matter as much.
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6/ The worse your sleep is, the harder it will be to get healthy.
Poor sleep can:
•Stop you from getting stronger
•Make you lose muscle faster
•Increase your cravings for junk
•Lower your motivation to exercise
Treat sleep as important as eating well and workout out.
Poor sleep can:
•Stop you from getting stronger
•Make you lose muscle faster
•Increase your cravings for junk
•Lower your motivation to exercise
Treat sleep as important as eating well and workout out.
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7/ High protein meals are critical to fat loss.
If you eat 30-50 grams of protein per meal, you're going to be less hungry.
If you're less hungry, you'll eat fewer calories because you'll feel full.
Protein also helps you maintain muscle mass as you lose fat.
If you eat 30-50 grams of protein per meal, you're going to be less hungry.
If you're less hungry, you'll eat fewer calories because you'll feel full.
Protein also helps you maintain muscle mass as you lose fat.
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8/ Tracking your macros is the way out of strict diets.
Tracking trains you to think about food in terms of calories per portion.
This is what everyone is missing.
Macro tracking will give you the flexibility to fit all your favorite foods into your diet while you lose fat.
Tracking trains you to think about food in terms of calories per portion.
This is what everyone is missing.
Macro tracking will give you the flexibility to fit all your favorite foods into your diet while you lose fat.
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9/ Losing fat is easier than keeping it off.
Fat loss requires you to follow a diet.
Keeping it off requires that you follow a sustainable way of eating, exercising, and enjoying your life.
This is where most people fail and why they gain the weight back.
Fat loss requires you to follow a diet.
Keeping it off requires that you follow a sustainable way of eating, exercising, and enjoying your life.
This is where most people fail and why they gain the weight back.
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10/ How you feel is directly related to your fitness.
If you're out of shape, you'll feel more tired.
If you're chronically stressed, you'll feel more negative.
The fatter you are, the more you'll feel brain fog.
Being fit increases your energy, optimism, and mental clarity.
If you're out of shape, you'll feel more tired.
If you're chronically stressed, you'll feel more negative.
The fatter you are, the more you'll feel brain fog.
Being fit increases your energy, optimism, and mental clarity.
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11/ People blame obesity on their genes, metabolism, age, food companies, and the government.
But the biggest driver of obesity is emotional eating.
Our genes and the environment matter.
But it's our constant need to feel better that drives overeating.
But the biggest driver of obesity is emotional eating.
Our genes and the environment matter.
But it's our constant need to feel better that drives overeating.
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12/ Weights are the best form of exercise for fat loss.
But cardio is better to reduce stress
When you're feeling highly stressed, do 30-60 minutes of low-intensity cardio every day until you feel better.
Then start training with weights again.
Repeat when necessary.
But cardio is better to reduce stress
When you're feeling highly stressed, do 30-60 minutes of low-intensity cardio every day until you feel better.
Then start training with weights again.
Repeat when necessary.
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13/ Never skip workouts.
Go for a walk.
Do some mobility work.
Ride a bike.
Play with your kids.
Swim in the pool.
Work in your garden.
Perform some stretches.
You don't have to go to the gym but always find a way to be active.
This is the key to long-term health.
Go for a walk.
Do some mobility work.
Ride a bike.
Play with your kids.
Swim in the pool.
Work in your garden.
Perform some stretches.
You don't have to go to the gym but always find a way to be active.
This is the key to long-term health.
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14/ When you work out should depend on how much of a struggle it is for you.
I try to work in the morning and work out later because it's fairly easy to get myself to go--even when I don't want to.
But if you have a hard time getting it done, then do it in the morning.
I try to work in the morning and work out later because it's fairly easy to get myself to go--even when I don't want to.
But if you have a hard time getting it done, then do it in the morning.
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15/ There's no such thing as people who can't lose fat or gain muscle.
If you're not getting results, then your strategies are incorrect. Or you're applying them incorrectly.
Don't make excuses.
Change what you’re doing if it isn’t working.
If you're not getting results, then your strategies are incorrect. Or you're applying them incorrectly.
Don't make excuses.
Change what you’re doing if it isn’t working.
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16/ Being more active burns calories than your workouts.
Hard workouts don't burn that many calories.
Taking the stairs.
Parking far from the store and walking.
Pacing on phone calls.
These can all add up to burning many more calories than your 3-4 gym workouts per week.
Hard workouts don't burn that many calories.
Taking the stairs.
Parking far from the store and walking.
Pacing on phone calls.
These can all add up to burning many more calories than your 3-4 gym workouts per week.
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17/ It’s hard to achieve a body transformation on your own.
It might take 5-10 years.
Or it might not happen at all.
Hiring someone to help you is the fastest way to transform your body.
I even worked with a coach in 2019 because I needed accountability.
It might take 5-10 years.
Or it might not happen at all.
Hiring someone to help you is the fastest way to transform your body.
I even worked with a coach in 2019 because I needed accountability.
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If you’re an entrepreneur or high-achiever over 40 looking to:
• Lose 20+lbs of fat
• Gain 5-10 lbs of muscle
• Boost your energy level
In less than 2 hours a week while growing your business.
Interested?
DM me, and let’s chat
x.com/messages/compo…
• Lose 20+lbs of fat
• Gain 5-10 lbs of muscle
• Boost your energy level
In less than 2 hours a week while growing your business.
Interested?
DM me, and let’s chat
x.com/messages/compo…