How To Get Super Fit After 50

Men Over 40, OMAD, Testosterone

There’s a common misconception among 50-somethings and 60-somethings, and it’s that getting fit after 50 is ‘impossible’.

I’m here to tell you that it’s simply not true, and I encourage you to read this thread on Twitter (with multiple pictures of good-looking men over 50) if you don’t believe me.

You can get lean AND strong after 50, and I’m going to show you how.

But first, let’s address a few of the unique problems Men Over 50 face, so that we can understand the overall fitness landscape, and understand how to overcome these problems.

Fit After 50

Challenges With Getting Fit After 50

When you’re 55, your body doesn’t work exactly the same as it did when you were 25.

You’re already aware of this of course – the energy levels, the recovery, the metabolism. But I’m going to drill down into the hormonal specifics.

Your Testosterone

Testosterone in men declines by 1% per year beyond age 30, so in your fifties you’ve had a decent amount of time declining in this regard.

Which means things like:

  • Muscle loss
  • Weaker bones
  • Slower metabolism
  • Less focus/drive/energy
  • Deteriorating heart health

Are becoming more and more of an issue as you age. If you want to be fit after 50, gaining muscle and losing fat, then you’ll need to ‘recover’ this lost testosterone (more on this shortly).

Your Growth Hormone

Growth hormone is pretty much the ‘fountain of youth’. It’s incredible, and Intermittent Fasting is one of the best natural ways to achieve this (the unnatural ways requiring a lot of money).

But as with testosterone, this vital anti-aging hormone declines in most men past age 30.

As a Man Over 50, it’s your job to do all of the natural methods available to maintain high levels of HGH. If you do, you’ll reap the benefits of:

  • Better, clearer skin
  • Sharper looking eyes
  • More muscle mass
  • Increased ease of fat loss
  • Better sleep quality

So you’re now wondering how exactly you can do all this?

Here’s the most powerful method for boosting growth hormone so you can be 50 and fit:

Fit After 50: Solutions

OMAD (One Meal A Day)

Here’s the simple reality with growth hormone secretion in your body – it occurs when you’re NOT eating.

OMAD capitalises on this, as you’re only eating the one meal, which means 1 hour eating and 23 hours not eating. So maximum growth hormone secretion is now available to you (especially if your sleep game is tight).

Not only is OMAD incredibly powerful for growth hormone secretion and anti-aging, but it’s also critical for minimising your day-today hunger, and maximising fat loss.

It’s THE BEST WAY to be fit at 50, as it’s guaranteed fat loss over the long-term (month to month). I you follow the proper OMAD system of black coffee and electrolytes in the morning, green tea in the afternoon, and LOTS of water throughout the day, you’re setting yourself up for a life of health and leanness.

The entire system can be personalised to your needs via an Intermittent Fasting meal plan written by myself.

Full Body Training

Alright, time to get into the training side of things.

Your training needs to be intense as a Man Over 50 so that you ‘convince’ your body to actually build muscle, but at the exact same time, you MUST avoid injuries. Most of this comes from an adequate warm up, blood flow, and common sense.

But other things like having regular appointments with a physio may be required if you have a history of major injuries.

The best way to achieve intense workouts with minimal risk of injury, is to do three full body workouts per week.


Because you’re getting in enough total work, your muscles are being hit frequently, and you’re having four days off per week for recovery purposes – your joints and nervous system as well as your muscles.

Although these four days are labelled ‘recovery days’, I highly suggest NOT sitting on your sofa all day. Rather, walking and stretching should be your daily basics for maintaining a healthy body, and getting fit after 50.

Which leads me nicely onto…

Fit At 50

Fun Activity

A huge component of staying fit after 50 is going to come from a long-term sustainable form of activity.

For it to be sustainable, you MUST enjoy it.

You’ll burn more calories, you’ll be happier, and over the long run your blood pressure and various other healthy markers will improve because you want to do ‘the work’.

Notice the similar patterns with OMAD? It’s all based on long-term systems. Systems that are based on enjoying the process, and wanting to do the things that lead to fat loss and being healthy.

Here’s some ideas:

  • Walking outdoors in nature
  • Cycling on the weekends
  • Swimming early morning (my favourite)
  • Walking with your family
  • Playing golf (very popular with Men Over 50)
  • Playing tennis

Anything that you personally enjoy.

You could even pick a combination of the above. The key thing is that you’re doing something every day. It’s one of the most powerful strategies for staying fit after 50.


Getting ridiculously fit after 50 is more than within your capabilities.

Building a lifestyle of One Meal A Day (every day), three full body workouts per week, and and an active lifestyle day-to-day, is what will fuel this success.

15% body fat (or less), low blood pressure and a healthy cardiovascular system are pretty much guaranteed over the long-term.


Getting Fit After 50

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