Whether it's an old injury acting up, a crazy week at work or just plain tiredness, it's so easy to find an excuse not to work out.
But not this time!
A 30 day fitness challenge is exactly what you need to restart your fitness motivate.
Forget slacking off. When you have different challenges to overcome each day, you won't have time to get bored.
And while 30 days may seem like a long time, the moment you finish your first you'll be thinking, “was that it?”
Find out everything you need to know to design your very own fitness challenge this month.
Get in the Fitness Mindset
Before you start your 30 day fitness challenge, it's important to focus yourself and get into the right mindset.
If you go into your 30 day fitness challenge with negative thoughts, there is no way you'll come out of it victorious.
Prepare yourself by remembering that any major fitness changes take time.
By sticking to your 30 day fitness challenge, you can create new, long-lasting habits for yourself.
The following questions will help you center yourself before you start your journey.
- What is my end goal of this challenge? To lose weight? Feel more energized?
- Who can I talk to when I feel like giving up? A spouse? A workout buddy?
- How will this challenge improve my life? Giving me perspective on fitness? Surprising myself with my own persistence?
It's important to come to a conclusion about each of these questions before you start your 30 days.
After all, proper motivation is key to achieving your fitness goals!
Design Your 30 Day Fitness Challenge
Once you've grounded yourself, it's time to start grinding.
A 30 day fitness challenge should be completely customized to your interests and fitness goals.
If you love to exercise outside, a combination of hiking, nature runs, neighborhood bike rides and body weight exercises in the park would be your foundation.
If you're a gym lover, the treadmill, pool, weight room and tennis court is where you'd circulate.
What makes 30 day challenge interesting is that every day of the week you are doing a different exercise. That way, you can't get bored!
The first thing you'll need to design your own 30 day fitness challenge is a 30-day calendar.
Then, decide what muscle group and exercise type you'll focus on for each of the 7 days. Remember: assign vastly different types of workouts to each day so that you target every muscle group and eliminate boredom!
We like to leave one day empty for either a rest day or a day to repeat your favorite circuit.
Next, you'll set your goals for each week. Start out with benchmarks that you know you can achieve to get you started.
By the fourth week of your 30 day challenge, you should be hitting or exceeding your PRs for each exercise group!
And you'll be feeling pretty bad-ass about it as well.
What are You Waiting For?
If this is your first 30 day fitness challenge, you may still be feeling a little unsure on how to begin.
We've collected some of our best resources to jumpstart the process for you!
If you're looking for ideas on what the best exercises are for your challenge, check out the best 20 exercises for men over 40.
For those of you who always feel pressed for time, learn how to make the most out of your workouts without injuring yourself.
Traveling can be a setback to your workout routine, especially if you have a strict commitment to a 30 day plan! Learn how to improvise your workouts to fit in your schedule so you can stay consistent.
As you work on your exercise game, your diet needs to follow suit. Check out how to shop for nutritional foods without stressing out or breaking the bank!
And because keeping your motivation really is the key to seeing results, our run down of how to stay persistent in the face of setbacks.
Go On – Dive On In!
Do you feel prepared yet?
In all honesty, you might never feel 100% ready for a fitness challenge.
But one thing IS 100% proven: if you don't try, you'll never know.
That's one thing that we have always been proud of with FFP guys. Our willingness to try new things and challenge ourselves is what makes our community strong.
With how much our bodies change over the years, it wouldn't be possible to do the same workouts we did in our prime.
Luckily, we have collected scores of research and testimonials about what makes a successful workout plan and lifestyle for healthy men over 40.
Our science-backed approach has one goal in mind: making you as healthy and as happy as you can be.
We will welcome you with open (and flexed) arms.
Your friend in health,
Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 35,000 fathers lose fat, build muscle, & get healthy for their families
P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.
Small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info.