7 Ways You're Sabotaging Your Fitness After 50

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Hey Brothers, 

Welcome back to the LenDentonThrive Letter.

I write this newsletter to help busy 50+ Guys create lasting health and fitness transformations without crazy diets or grueling workouts. It's the smarter, not harder way to lose weight, get fit, and stay fit for life.

7 Ways You're Sabotaging Your Fitness After 50 (And What To Do Instead)

Getting fit after 50 isn't rocket science. You don't need hours in the gym or extreme diets. But many guys unknowingly sabotage their fitness efforts with daily habits that derail their progress. Let's cut through the noise and focus on what really matters.

Here are seven ways 50+ Guys typically sabotage their fitness, and what to do instead.

1. Don’t Drink Your Calories

That daily coffee, soda, or "healthy" juice adds up fast. A 16-oz Caffe Mocha packs 300-400 calories. A single glass of orange juice contains 112 calories. A couple of your favorite craft IPAs have enough calories to wipe out any gains from your hour-long gym session. Most guys don’t realize how many calories they consume daily, and seldom compensate by reducing calories elsewhere in their diet.

Do this instead: Make smarter drink selections. Choose black coffee (just 2 calories), water, or unsweetened tea. If you prefer a sweeter selection, try an artificial sweetener. (Sucralose (Splenda) is my choice.)

2. Overestimating Exercise Calories

Think that one one-hour session in the gym burned enough calories to keep you trim? Probably not! A typical 60-minute session in the weight room will burn between 150-400 calories, depending on your intensity and rest periods. 

Do this instead: Focus on a Food-First approach, rather than relying on exercise. Use exercise for strength, mobility, and heart health – not as a license to eat more. Weight loss happens in the kitchen, not the gym!

3. Eating Ultra-Processed Foods

Those convenient packaged foods with ingredients you can't pronounce? Studies show that people eating ultra-processed diets consume more calories and gain more weight than those eating minimally processed foods.

Do this instead: Exit the "Red Zone" and Eat Smarter. Eat well by choosing foods with few ingredients that your grandparents would recognize. Cook simple meals with real ingredients.

4. Skipping Breakfast

That morning meal matters. Research confirms that skipping breakfast is directly associated with being overweight and obese. Your metabolism stays sluggish without morning fuel.

Do this instead: Eat a healthy, protein-rich breakfast. Eggs, Greek yogurt, or a protein smoothie will stabilize blood sugar and prevent mid-morning cravings.

5. Getting Poor Sleep

Sleep deprivation increases hunger hormones. Just a few nights of poor sleep can increase your calorie intake by 200-500 calories per day. That's a pound of fat gained every 7-10 days.

Do this instead: Create your night-time ritual and plan for 7-8 hours of restful sleep nightly. No screens an hour before bed. Keep your bedroom cool and dark.

6. Ignoring the Scale

Avoiding the scale won't change the numbers. Studies show daily weighers lose significantly more weight than those who weigh less frequently.

Do this instead: Create a daily weigh-in ritual. Step on the scale each morning, same time, same conditions. Track the weekly trend, not daily fluctuations.

7. Taking Full Cheat Days

One cheat meal won't derail you, but a full day of unchecked eating can wipe out a week's worth of progress.

Do this instead: Stay on plan all week, then earn yourself a treat meal on the weekend. As long as you are progressing, you can plan one reasonable indulgence per week rather than an all-day, all-out free-for-all. Enjoy it guilt-free, then get right back on track.

That’s a Wrap!

Remember guys, sustainable fitness isn't about perfection – it's about consistency. Avoid these common pitfalls and you'll see results without extreme measures.

So, where do you need to make adjustments in your fitness plans?

Smarter, not harder.

When you’re ready for a real and sustainable fitness transformation, here are three ways I can help you:

#1 - Sign up for this newsletter. Every week, you’ll receive tested, actionable tips and strategies to help you build your own customized version of the ThriveLife that fits your needs, preferences, and personal style. And, it’s free!

#2 - For a Do-It-Yourself approach to the ThriveLife, download your free copy of my new ebook: 6 Smart Moves To Your ThriveLife. Just click the button below.

#3 - When you’re ready to join a community of other busy 50+ Guys building their ThriveLives together, check out my new ThriveLife Transformation course. The ThriveLife Transformation guides you through a 30-day transformation process which includes online video training and daily support and assistance through our online community. Join alone or bring your friends. To learn more about the ThriveLife Transformation, click the button below.

Do You Know Somebody?

Do you know a 50+ Guy who’s struggling with their weight and fitness?

Please consider sharing this information with them. Just forward your copy of this email to them. Or, give them a free copy of my 6 Smart Moves ebook!

It might change their life!

(And remember, this works for Under-50 Guys, too!)

Thanks for reading this week.

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