As we age, it becomes more difficult to maintain a lean and toned physique. However, getting shredded in your mid-30s is still achievable with the right mindset, nutrition plan, and workout routine. In this article, we’ll cover the ultimate guide to getting shredded in your mid-30s.
1. Set Your Goal
The first step to getting shredded is to set a realistic goal. Be specific about what you want to achieve and create a plan that will help you get there. Don’t forget to take into consideration your current fitness level, schedule, and lifestyle when setting your goal.
2. Focus on Nutrition
Without proper nutrition, achieving a shredded physique is nearly impossible. To get shredded, you need to be in a calorie deficit, which means you need to burn more calories than you consume. This can be done through a combination of exercise and diet.
Ensure that your diet is high in protein, as it will help you maintain muscle mass while losing fat. Include plenty of vegetables, healthy fats, and complex carbohydrates. Avoid processed foods, sugary snacks, and alcohol.
3. Prioritize Resistance Training
Resistance training is one of the most effective ways to build muscle and burn fat. Aim to perform resistance exercises at least 2-3 times a week, focusing on compound movements like squats, deadlifts, bench press, and pull-ups. These exercises work multiple muscle groups at once, allowing you to burn more calories in less time.
4. Incorporate Cardio
Cardiovascular exercise is vital for burning extra calories and improving your cardiovascular health. Aim to do at least 30 minutes of moderate-intensity cardio, such as running, cycling, or swimming, three times a week. High-intensity interval training (HIIT) is also an effective way to burn calories and build endurance.
5. Rest and Recover
Getting shredded requires a lot of effort, but it’s important to give your body time to rest and recover. Aim to get at least 7-8 hours of sleep per night and take rest days when needed. Additionally, incorporating stretching, foam rolling, and massage can help improve your recovery time.
6. Stay Motivated
Getting shredded is a long and challenging journey, but staying motivated is key to achieving your goals. Find a workout buddy, join a fitness community, or hire a personal trainer to help you stay accountable and motivated.
In conclusion, getting shredded in your mid-30s is achievable if you set a realistic goal, focus on nutrition, prioritize resistance training, incorporate cardio, rest and recover, and stay motivated. Remember, consistency is key, and it’s important to stick to your plan to see the best results.