Five For Friday: Just Trying To Make It Out Alive

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@analeagrace

The easiest and most delicious Crockpot tortellini soup that only has 6 ingredients🤭 #Dinnerldeas #easydinnerideas #mealideas #casserolere... See more

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What I’m Reading 📖

"How I Finally Got in Shape After 40"

This content is a personal journey and guide for achieving sustainable fitness and well-being after age 40. The author reflects on years of trying short-term fitness programs and diets, ultimately discovering that consistency and simplicity—what they call the Minimum Effective Dose (MED)—are key for long-term results.

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Key Takeaways:

1. Short-Termism vs. Sustainability

   • Earlier attempts at fitness (e.g., keto, powerlifting) were unsustainable.

   • After 40, the body requires a smarter approach due to slower metabolism and increased resistance to change.

2. The Importance of the Minimum Effective Dose (MED)

   • Focus on small, consistent efforts that yield significant results without overwhelming life.

   • Consistency beats intensity for lasting results.

3. Workout MED: 2 Hours Weekly

   • Two hours of resistance training and short bursts of cardio.

   • Examples: 2 x 1-hour workouts or 6 x 20-minute sessions.

   • Benefits: Builds strength, burns fat, and fits into a busy schedule.

4. Healthy Eating & Fat Loss MED: 80/20 Rule

   • Eat healthily 80% of the time (high-protein meals, minimal snacking) and allow indulgences 20% of the time.

   • Avoid extreme diets; instead, adopt portion control and mindful eating.

   • Goal: Lose weight sustainably and maintain a healthy relationship with food.

5. Energy & Stress MED: Sleep and Walking

   • Prioritize sleep (8 hours nightly) and avoid screens, alcohol, and heavy meals before bed.

   • Incorporate walking into daily life for stress reduction, calorie burn, and mood improvement.

   • Benefits: Balances hormones, enhances recovery, and boosts energy.

6. The Bigger Picture

   • Avoid the allure of extreme fitness trends and focus on consistent, simple habits.

   • Slow, steady progress leads to being in better shape than 99% of peers.

   • Sustainability is the secret to long-term health and vitality after 40.

Conclusion

Getting fit and feeling great after 40 doesn't mean you must go to extremes. It's all about sticking to simple, consistent workouts, eating, and daily routine habits. By embracing the MED approach, anyone can gradually improve their appearance and well-being, showing that a steady, balanced effort really pays off in the long run.

This Made Me Think 🤔

@garyvee

When you stop asking what they can do for you and start asking how you can help them, that's when you unlock 🔓 what really matters. Being ... See more

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