I grew up around gyms because there we some in my family. My uncle was a serious body builder, so genetics have been helpful. But to expound on what has already been mentioned, like much of life, health and fitness are about 80% mental. I did some pro bono personal training in my early 20s(in part to network and also to piss off the trainers at Gold’s). A few things.
I always had my clients commit to not looking in a mirror for the first eight weeks. Your brain can often be an enemy and cause you togive up. You have to essentially trick it and force it to become an ally. If after one week of getting up earlier, eating differently, and being sore, you barely see any noticeable difference, it’s very easy to throw in the towel. Avoid looking at yourself other than the necessary moments and the impact of 6-8 weeks of better diet and exercise will blow you away and help you stick with it. Just a little trick I came up with and it worked.
Secondly, I would always say is keep it very simple and “just do it”. Don’t talk. Don’t plan out. Don’t center any life changes around a particular date. That’s just an admission that mentally you aren’t ready to do it. And don’t get swept up on the newest exercises, the latest diet fads, etc. The old system works as it has always worked. Look at the shredded guys walking around prisons every day as an example. There’s a reason Men’s Health has a “6 pack in 4 weeks” article about every 3 editions. Health is an industry and has to keep changing and adding to stay relevant. The reality is you don’t have to constantly switch just to get in shape. The notion is designed to keep you confused, unhealthy and needing their next idea because you’re a still out of shape.
As has been seen in the dinner thread, I am a big believer in raw vegetables. Especially kale. Not only is it good for fitness, but it’s great for overall health which keeps you from getting sick and having that week or two off, which often starts the slide backwards. And find substitutes for processed foods. But also set specific cheat dates. Almost like a controlled fire, it gives your mind and body something to look forward to and can be confined to a set period of time. Find the things you deem “calorie worthy” and enjoy them. But only at certain times. Our bodies are habitual by nature and you’ll eventually not want that cake on Wednesday at the office simply because it’s Susie’s last day or some other nonsense. You will eventually crave healthy eating and see the cheat days as nice but not what you want most of the time.
Lastly, to you
@Concrete Helmet, sounds like you are doing great, which is commendable at your age. One thing I would mention to you is also excepting age and the changes it brings. I used to stretch for 3 minutes, 10 min of cardio and strength train for an hour. At 43, I now stretch for 10 min, do 20-25 of cardio and strength train for approximately 30, before stretching another 5. Can’t keep up a routine if you’re always hurt, and as you’ve likely seen, we can get injured a lot easier these days. So rather than going really hard every time, go with the mindset of longevity. The results will be virtually identical.