How I Stay In Shape In My 40s

I'm 45 this year, but I think I'm still in pretty decent shape. Here are the key principles and strategies I use to stay happy, healthy, and at least a little bit ripped.
My upper body warmup:
10 band pull-aparts
5 band dislocates
5 band 'Ws'
5 push-ups (slow)
5 scapula pullups
Repeat 2-3 times
My lower body warmup:
2 sets:
10 squats
10 lunges (5 each leg)
Then:
10 x Goku squats (5 each leg)
10 x kneeling hip circles (each leg)
5 x fire hydrants (each leg)
5 x bird dogs
5 x cat-cows
10 x mountain climber stretches
Music:
Snowfall - Mehul Choudhary / mehul-choudhary-353304313
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[@KillaSoda]

I started weight training and very brisk walking for 30 minutes every day this year at 46 years old. I wasn't completely out of shape, but the difference has been tremendous. I feel better, my joints are less stiff, and I'm sleeping great. I just keep telling myself it's never too late to get in the best shape of my life.

[@JoelSnape1]

That's fantastic, man. Hope you keep it up.

[@mursalint]

Shaping up again since one year now, with 50 you recognize that it takes time. I am seeing positive results all over the time but I can‘t get hold on good eating habits. The head knows what to do eat but it is harder to build a new habit when you have built a bad one years ago. Will keep up the training and work on the habits.

[@JoelSnape1]

Definitely. Just try to make little things better, it'll come.

[@0kimbc28]

Really useful thanks.

[@marka3702]

Hi, thanks for the video! I have a question. What do you think how to make a good program for weight training specific for a person? It's hard these days to choose an app, or a program. I have scoliosis/osteochondrosis but want to grow some meat. Other than that I run 4 marathons and running/light athletics was always my thing, but it doesn't give meat)) Can't do pullups, 100 pushups now only a day, some restraints with weights too. It's hard question I know, but if you have some advise it will be cool)

[@marshall4439]

Could you explain a few of the warm ups - what are "band dislocates", "5 band 'Ws'", and "Goku Squats"? Thanks for the content!

[@new-lviv]

I wouldn't say I'm in shape at 36, but I am not "out of shape" doing bare minimum: very basic exercise Mon to Fri, walking everywhere (that is possible here in Lviv). As I was feeling bad previously when I did not exercise at all, this keeps me feeling OK for years now. Probably, doing heavier exercise makes things even better, but not that it is absolutely necessary to feel OK.

[@David.F.Ansara]

Consistency > Intensity

[@drpacman9996]

All great advice. I never did any sports at school (mainly as it was just football) Started mma/BJJ at 39, now 46 and been doing squats n deadlifts for 3 years. Never been fitter. Only thing I’d question is the eating veggies😂 Im just not sure they do anything, other than some give me a lot of bloating🤷🏻‍♂️

[@JoelSnape1]

This is fantastic to hear man - thanks for backing me up in the comments! I'm lucky that broccoli doesn't bloat me, I feel like I need those phytonutrients in my life 😄

[@patrickh9937]

Nice little drunken boxing clip you stuck in there. I wish I would have been able to learn a bit of that when I was doing CMA.

[@JoelSnape1]

Haa glad you noticed! I did the sword and hand forms at the Shaolin temple (though pinged a hamstring pretty badly on sword). It's a cool one for sure.

[@patrickh9937]

@@JoelSnape1 also, at 53, I’m huge fan of your “no 1 rep max” policy. I adopted the same thing a few years ago.

[@reality_tv_watcher]

Any advice for constant food cravings?

[@HLB512]

do you do heavy cardio?

[@JoelSnape1]

Good question! 1. Protein at every meal really helps 2. Hydration is big, drink plenty water 3. Black coffee and green tea really help me - if I'm really snacky black coffee and an apple is my go to 4. Don't have snacks out around the house

[@JoelSnape1]

@@HLB512 I sometimes do a finisher - like a 500m row or ski erg, and I run to the gym, but unless I'm training for a specific event (just did Hyrox) then I get most of my cardio from BJJ and judo

[@APT4Tech]

How do you motivate yourself in Wintertime? 😬

[@JoelSnape1]

I don't really worry about motivation too much: I just plan to hit the gym 2-3 times a week and have a rough programme. I know it's harder to get outdoors early when it's dark and cold/raining, but I've been training long enough that it's habit, and that I know I'll feel better after I do it. I really recommend it, it does get easier.