If I had to start from zero and get my body in shape again at 45,...
Dan Go@CoachDanGo
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Dec 31, 2024
~4 min read
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If I had to start from zero and get my body in shape again at 45, here’s what I’d do:
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1. I would use my workouts to build muscle
I'd use my diet to burn fat.
I'd find some form of cardio I enjoy for my brain, heart, lungs, and energy levels.
I'd use my diet to burn fat.
I'd find some form of cardio I enjoy for my brain, heart, lungs, and energy levels.
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2. I’d do a 3 day workout split. I would do a full body split with 5 exercises per workout.
3. I would focus on key movements like the squat, deadlifting, bench, pull up, row, overhead press, lunges, hip thrusts, carries
3. I would focus on key movements like the squat, deadlifting, bench, pull up, row, overhead press, lunges, hip thrusts, carries
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3. I'd start each workout with a dynamic warm up. Then I'd do 2-3 compound exercises per workout with the rest being accessory exercises. I would rest around 3 minutes between sets.
4. I’d use a variety of rep ranges between 6-20 reps and a variety of rep systems (rest pause, myo-reps, drop sets) to build muscle.
4. I’d use a variety of rep ranges between 6-20 reps and a variety of rep systems (rest pause, myo-reps, drop sets) to build muscle.
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5. Each day I'd aim to walk 10-15k steps a day. I would use a walking pad while working aim to get walks during crucial times like the morning, after meals, and after work.
6. If possible, I'd get at least an hour of sun exposure on my body each day. If I can't, I'd supplement with Vitamin D.
6. If possible, I'd get at least an hour of sun exposure on my body each day. If I can't, I'd supplement with Vitamin D.
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7. For my diet, I’d set a modest calorie deficit at 300-500
8. When thinking about calories I would focus more on the value per calorie.
Example: Alcohol has zero value per calorie. Striploin steak has a high value per calorie due to protein and nutrients.
8. When thinking about calories I would focus more on the value per calorie.
Example: Alcohol has zero value per calorie. Striploin steak has a high value per calorie due to protein and nutrients.
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9. I would at least .8 grams of protein per pound of bodyweight with an upper limit around 1.25 grams each day.
10. I’d get 80-90% of my foods from whole nutrient dense sources and 10-20% from fun sources. Yes this means foods that contain sugar and seed oils.
10. I’d get 80-90% of my foods from whole nutrient dense sources and 10-20% from fun sources. Yes this means foods that contain sugar and seed oils.
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11. I would get some form of meal delivery to get automated macro friendly meals instead of ordering from door dash.
12. I would use the theory of constraints and focus on the problems that move the needle the fastest ie. binge eating at night, cheat weekends, etc.
12. I would use the theory of constraints and focus on the problems that move the needle the fastest ie. binge eating at night, cheat weekends, etc.
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13. I would drink around 3 liters of zero calorie liquids in the form of water (with electrolytes), stevia soda, and coffee.
14. I'd drink water before and after my meals to enhance fullness.
14. I'd drink water before and after my meals to enhance fullness.
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15. I would try to drink soup with my meals. This reduces calorie intake by up to 20%.
16. I would adopt a 20 minute rule once a meal is finished. It takes about 20 minutes for your body to know if it’s full or not. It will take longer if you eat fast.
16. I would adopt a 20 minute rule once a meal is finished. It takes about 20 minutes for your body to know if it’s full or not. It will take longer if you eat fast.
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17. I'd aim to eat my meals slowly to increase fullness.
18. I would set a long time horizon with the focus is on sustainability because you want to get in shape once and keep it there.
18. I would set a long time horizon with the focus is on sustainability because you want to get in shape once and keep it there.
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19. I’d get my family involved. Let them know what you are intending to do and to ask forgot support.
20. I would find a tribe of friends who value being in good health. You are who you hang around.
20. I would find a tribe of friends who value being in good health. You are who you hang around.
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21. I would weigh myself every day, do my inches every week, & do pictures every month. What you measure is what you manage.
22. Supplements I’d take would be creatine, omega 3’s, vitamin D (sun), l-carnitine, curcumin, black seed oil, psyllium husk, and of course whey protein.
22. Supplements I’d take would be creatine, omega 3’s, vitamin D (sun), l-carnitine, curcumin, black seed oil, psyllium husk, and of course whey protein.
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23. I would fix my food environment. Avoid keeping shit around you that takes you off course. That means going into your office, home and wherever else you spend time at.
24. When I eat out I won’t treat it like the last meal I’m ever going to eat. Be responsible.
24. When I eat out I won’t treat it like the last meal I’m ever going to eat. Be responsible.
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25. I would remind myself that you do not need to do not need to be perfect to get in shape. All or nothing thinking bites you in the ass big time.
26. Lastly, I would enjoy the process. I would look at these as things I'm adding to my lifestyle than things I need to do to lose weight.
26. Lastly, I would enjoy the process. I would look at these as things I'm adding to my lifestyle than things I need to do to lose weight.
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I'm sure there's more but that's the big picture. If you want to get in shape take your time and enjoy the process. Hope this helps!
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Dan Go@CoachDanGo
If I had to start from zero and get my body in shape again at 45, here’s what I’d do:
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