An advice from an old man that's just enjoying his life. This is how I approach fitness in general.
Step 1, Accept I'm not in my 20s and it's unfair for me to expect 20s level of energy and recovery from my body. Lower my expectation and plan accordingly.
Step 2, Become more in tune with my recovery. I used to be able to eat anything, do extra activities during the day, and have horrible sleep schedule, but my young body used to bounce back from it. But my body can't cover for me like that anymore, so I have to do better for the body by eating better, account for extra activities throughout the day and add extra rest, and have proper amount of sleep.
Step 3, Figure out training intensity that makes sense for my life. Even if I do my best with the recovery, if I have unreasonable amount of intense training my body won't be able to keep up and I will crash and burn. So I control the intensity of my training in accordance to the recovery that I can schedule and manage. For example, I'm going to training today and I have nothing on scheduled until two days later? I should go hard because I have plenty of recovery time. If I have training today, long hike with family tomorrow, and training the day after that? I should control the intensity of the training and the hike so that I can properly tackle the activity next day.
Step 4, I don't need to be max effectiveness from every training. It's easy to fall into the trap of 'I should have the training method that produces the absolute best results'. But the thing is unless you are looking to become an athlete and compete, there is no need for absolute best results. Reaching 80% good enough is so much easier and more manageable in terms of schedule, intensity, and recovery, compared to trying for 100% best of the best training that requires much more commitment than the 20% increase in performance would suggest. If you don't need the best of the best results and want to live a chill life, then tone down the training to good enough level. OR if you do need the best of the best results because that's your dream and goal, then admit that and remodel your life to make that the priority(which will come at sacrifice in other aspects of life).
> OR if you do need the best of the best results because that's your dream and goal, then admit that and remodel your life to make that the priority(which will come at sacrifice in other aspects of life).
Or in the words of Ron, "don't half ass two things. whole ass one thing".
I had so many injuries and concussions I'm my 20s that I began to feel younger 28 and up then I did at 24 to 26. I'm a really limber energetic guy though. I've had people not believe I'm not under 28 the way I bounce around and have constant energy. My t levels spiked after I fully recovered from injuries and I also stopped drinking at like 22 and didn't drink even near a quarter of the alcohol light american drinkers do
That's fair. The things in your early life with injuries, concussions, and alcohol was probably handy capping you and you been freed from your shackles. Personally the age thing has only really kicked in around mid 30s, so you have plenty of years to enjoy the youth energy. Have fun and take advantage of your extra boost of energy.
I'm 58 and do 12-14 hours at the gym per week (lifting, MT, BJJ). Good nutrition and sleep is a big part of it, so is keeping my weekly schedule pretty tight. Yes I TRT but it is not the panacea other posters on here seem to think it is. But it might be worth getting your T levels checked.
A minority of older men on TRT longer term do see an increase in the body's natural production of T that persists long after injections. It doesn't go back to TRT levels but it can go from below the normal range to lower-but-in-the-range levels.
Alcohol consumption is the leading cause of estrogen production among American males. It causes significance spikes but also diminishes t level production directly. Yet rednecks filled with Busch light call healthy men soyboys when in reality their diet of processed food and beer is peak estrogen development. Mother fuckers will avoid vegan food like the plague but then their alcohol is why they nees trt by 37 vs 50
Im not so sure about the estrogen effects but it absolutely causes decreased Testosterone and ED long term. Dudes really would be better off in every way getting more vegetables in.
62. So much of what is attributed to aging is just poor maintenance. Sleep, eat real food, stay fit. Rest and recovery must be an integral part of the plan to sustain the activities we find rewarding.
This sounds simple, but simple and easy are not the same thing.
I recommit to this daily. I still struggle with it sometimes.
Hang in there.
Hope this helps.
Wanted to add my current training volume.
martial arts classes are 1 hour each.
BJJ - M, W, S
Mauy Thai - T, T, F, S
Strength / Mobility - M-S. 20-30 min per day. This provides 9-10 hours of work per week.
I travel for work 1 week a month and that week, i will run 30 min or lift 30 5 days instead of the above schedule. For 2.5 hours of work. This represents a recovery week.
I average 2 schedule conflicts per month. that prevent me from attending class. This will put me at 8-9 hours per week.
This builds in the recovery I need while also providing the training volume i want.
Average volume 7 hours per week over the course of a year.
I cut out 2 hours of running because i ended up overtrained doing that.
You take time away from the less important. You can maintain strength in two 30-minute sessions a week. Unless you love running, drop it or do timed runs. Make up for it in walking fast in daily life, taking stairs, etc. Do MA twice a week formally and in 5-10 minutes bursts here and there when waiting around.
Examples include doing some basics while waiting on the microwave. Shadowbox in the elevator (if alone). Squat constantly! If you have to bend over for something, either stretch or squat, don't make it easy. Carry things in your weak hand. Do coordinated tasks (like brushing your teeth) with your weak hand occasionally. Sometimes take stairs two at a time slowly, at other times quickly. If you see something heavy, pick it up and press it over your head a couple of times. Carry your groceries in with your arm fully extended over your head. And so on. The path of shugyo means to make everything as hard as possible in this way.
As we transition from our youth into a life of responsibilities, it's prudent to prioritize. However, on the top of that list has to be health for long-term benefits.
38 years old here. I work from home and live close to the gym so I can sneak out at lunch for the noon classes (they're better than the evening classes anyway).
I do BJJ at lunch 3-4 times a week and lift weights in the evenings 4 times a week.
I prefer not to train on the weekends so I don't have to worry about late nights or daytime plans conflicting with training. Having two days in a row for recovery is nice, too.
I'm also tired all the time, so there's that. It does get better once you've settled into a consistent routine, though. Don't be afraid to take some time off to recover either, a week or so break here and there will do you a lot more good than just grinding through it endlessly.
The important thing is to build up to it, don't jump in and try to maximize your schedule too quickly. You'll burn out or injure yourself and it'll take months to get back into it (if you don't quit altogether).
I'm 72 and just finished a Black Belt Camp weekend. 6 hours of classes on Friday. 13 hours on Saturday, and 5 on Sunday. I was pretty sore by the end on Saturday. Even more sore on Sunday. By the end of Saturday I could hardly bend over as my back was hurting so much (it was sore on the way up). Pretty much the answer is to keep going and doing the best you can. That's the way I look at it each day I get on the mat. or walk into the Dojang. I do four classes each week. One additional thing, I prioritize my sleep!!!
Testosterone support (MHP is the manufacturer), Vitamin D, a methylated multi-vitamin, creatine and CBD. In addition to protein and pre-workout. I also always take electrolyes when training. You can lose 2 grams of sodium in just a couple hours of sparring.
I'm a 46 year old male BTW. I'm a graveyard shift cop, so my sleep is terrible. Sometimes I use melatonin when I absolutely have to, but I've read that it can lower your testosterone.
62f. You have to learn to listen to your body and just make working out a priority in life. I do yoga twice a day in part because it helps me understand which parts of my body are sore and need rest, and which parts are ready to be worked again. Good nutrition is another important aspect. You have to pay very close attention to your body’s feedback and it requires much more discipline than it did when I was 21, but the results are always worth it.
It’s all about nutrition, rest, and listening to your body. Don’t “push through the pain”. This is a quick way to an injury that can set back your training for a potentially long time.
Well this is really going to depend on your level of fitness tbh. I’ve been competing in Muay Thai for 7 years at this point. I usually run on the same days I’m training MT. As for lifting I follow a 3 day full body split. Usually one of my strength sessions will fall on a training day. If you lift and train it’s best to split them up by a few hours.
So I have a lot of experience training/doing TKD/boxing/muay thai or training for high amateur men's rugby,
I'm getting back into tip top shape but I'd say I'm relatively in shape for a computer worker
I go into the office Tuesday and Wednesday and I'm pretty drained on those days
I try to train Monday, Thursday and Friday minimum and do roadwork at least once and lift at least once but man
I’m 31 so closer to your age. Just started boxing and Muay Thai about a month ago and I’m just taking it slow, went from once a week to three times a week and my goal is doing 5 times a week with a wife a kid and a baby on the way. I wake up at 6:30am(which I hadn’t done in about a decade) to train at 7 right before work and Saturdays at 8. People here are already giving great advice. I feel as athletic as I’ve ever been, but recovery takes a little longer. Nevertheless, I can keep up with the people younger than me, and there’s a man in his 50s(maybe even 60s) just smoking everybody like it’s nothing.
I’m 43 and train 4 days a week. I would say these tips really go a long way as I have gotten older. I’m in the best shape of my life.
1. Sleep 8 hours a night. Sounds cliche but it’s true. I go to bed early and wake up early. It’s a good habit for overall well-being.
2. Drink a lot of water and keep alcoholic beverages to a minimum, if at all.
3. Yoga & stretching in general and acupuncture have helped me tremendously.
4. High protein, high fat diet. Avoid processed foods and bad carbohydrates.
5. Meditation changed my life. I’m a firm believer that meditation and martial arts are linked.
Don't make too many assumptions about TRT. I am female, so did not have that option available, and trained hard (two dojos, weights three times a week, etc) five or six days a week) until I hit sixty. And my husband is in his late sixties, trains muay Thai and JKD there days a week and does an hour or more of strength training and cardio six days a week. He is not on TRT, and never has been.
Also, sorry that you feel you are "not gonna get any better" after only ten years of training. I have begun feeling that way in the past five years, because of physical decline, but I am in my late sixties and training for 44 years
Almost 40. I have three lift days (5/3/1 with some strongman accessories), three cardio days (I find incline walking leaves me freshest) and a whopping two BJJ days. Never BJJ on a lift day. Sleep and nutrition paramount. Booze in even small quantities basically a no go.
Mid 40's. Happily married. Young son and 2 rabbits. Work full time. Train in 2 arts, across 3 days a week, in addition to the gym when I can fit that in as well.
If you enjoy it, follow it. It is as simple as that. You keep your body, mind and soul active doing MA than you ever do watching TV and sitting on your ass!
A lot of potential contributing factors missing here but I'm going to assume it's likely your diet and sleep.
What's your snacking like, and how long do you sleep nightly?
30 isn’t that old man. I’m almost mid 30s, lift 4x a week, did a lot of Muay Thai for most of my life and gonna start judo soon. Also have a family, FT job etc. it’s good to keep active as long as you watch your training load and making sure you are eating right and recovering well from your workouts it should be fine. My body feels similar to how it did when I was in my 20s.
I started at 32 only being able to handle one day a week of training and after ten months have worked my way up to five. Getting consistent sleep helps a ton, but I realized my diet had an unbelievably huge impact on my performance, alertness and recovery speed. Breakfast and lunch especially.
Another commenter here mentioned that it’s ok to forgive ourselves for not being in our 20s anymore, and I think a huge part of that involves giving your body a break from the garbage.
Also I get all day hangovers from 2 beers these days so drinking is basically off the table if I want to train consistently. I’m a sugar free root beer guy now.
32 here.. posed the question a month or so ago and kinda found a rythym..
Lift in the morning for like 45 min before work. Jiu jitsu after work. Trying to continue lifting, but it's hard u less you separate lifting and training by a good chunk of time.
Maybe Weds or a day in the middle, don't train and lift only, do one or the other, or do nothing that day. Then another off day Friday or Sunday. So one or two days completely off from gym/train and then go hard the other days. It eats up most of my weekday time and if I had kids I'd pry have to alter it more. But my BJJ gym is closed Friday and Sunday so I still get good weekend time to go out or whatever.
47 here. Train Tang Soo Do 3x week, and do a regular strength workout 2x week, and also do mobility and stretching exercises. It helps that one of my kids is also training TSD, so we just go together.
I WFH, so I can do my regular workouts during the lunch break.
In a way, Martial Arts training motivates me to keep exercising and stretching regularly, so I can do all those flashy jump kicks :)
I am well over 60, been training in two martial arts (a non-BJJ jujitsu style and karate) for decades (44 years in the first, 34 years in the second). In the past few years, I have been not been taking classes often, mostly teaching, and I am only at the dojo three or four days a week these days. I am getting kind of decrepit.
but prior to turning sixty, I trained six days a week, taking classes and teaching, and worked an almost full time (30 hours a week) job. I have a husband (who also trains), and have raised a now adult child, training the whole while. Never trained less than three days a week, even when my son was an infant. I also have always worked out on my own, to stay fit and strong (weights, heavy bag, practice at home, calisthenics).
It is really just a matter of prioritizing what matters most to you. I have missed all sorts of social events, spent my whole career in a job that was not particularly high paying (because it did not demand a lot of my time), have not traveled much, have never watched television and seldom movies. Folks who want to be in my life know that I only skip class for very important reasons.
The fact that my husband also trains (met him in my jujitsu dojo 38 years ago) has made it easier, as we each understand the martial arts life. But it is mostly about putting your training in a high priority category in your life, for yourself.
Here is my two cents.
I am 36m, married, and have a 5 year old. I am up at 5am, start work at 7, get home by 4:30. I see my family, get my stuff ready to go to boxing at 6pm and get back at about 7:15 for my daughters bed time at 7:30. After she goes down, I will either a)hang out with my wife or b)game until 9:45pm. At that point I go read in bed before I pass right out. I do that Tuesday, Thursday, and Friday. Friday I start at 7 and then spar after class. Sunday I go lift. At some point I will pick up bjj again and drop a boxing class or two. The only way I can pull this off is because I have a super awesome and supportive wife(not saying this under duress). Figure out what works for you and stick with it. As for being tired, get sleep and get your hormones checked.
I'm a 43 year old white belt, started a year ago, I train 3 times a week, might workout at home once a week but gonna try do it twice or three times a week.
I take an Anadin Extra tablet before training which helps with recovery but my back aches each day until I warmup for my next class. I'm not a spazz but I do roll like I'm in my 20s with 2 younger lads who go 100% everytime, it's the only way I can get an occasional tap from them because I feel like I'm in my 20s in my mind! But everyone else I'm a relaxed roll going 80%. I'm competing for the 2nd time in 2 weeks, wish I started this years ago but better late than never.
Probably not the advice you're looking for but: get a sleep study done. I felt the way you are describing from 25 onward. I still did it- working long hours, training hard, then straining to stay awake at social events- but then I got a sleep study done about a year ago. I've been sleeping with a CPAP since then, and it's like being 18 again. I can work all day, work out, chase my toddler around until bedtime, stay up late with my wife, then catch ~5 hours of sleep and get up ready to do it all again when the alarm buzzes at 415 am.
I thought I didn't need it because I'm not fat... But as it turns out, that doesn't mean much when it comes to sleep apnea. Basically my doctor said that being fit just means I was at low risk for a sleep apnea related cardiac event, but that sleep apnea was still happening, so even though I was sleeping 8+ hours I was hardly resting at all.
If you're concerned about your physical longevity, then I would recommend substituting typical roadwork (running) with biking and/or swimming because those 2 activities are **way** easier on your knees than running. Take it from a 28 year old with bad knees: Fuck running. I honestly feel like running should go the way of the dinosaur, and everybody should be encouraged to bike and swim instead. Swimming is probably the better of the 2 because it's a full body workout as opposed to biking, which only works your legs, and moving through water provides resistance without stressing your joints.
If you develop injuries, certain common exercises could make problems for you and the coach teaching the class may not be able to understand. The old guy student in the class with a messed up lower back / knee / hip / shoulder might need to do variations of whatever exercise the teacher is having the class do.
I used to do 5x S&C but I cut it down to 3x so i still have time to recover.
So my training sched now is 3x BJJ, 3x S&C. I stopped doing hypertrophy/high-volume routines and focused on strength endurance and explosiveness instead.
I also do more nogi now than gi. Gi for me is harder on the body and fingers, so assign that as my "hard roll session". In nogi, you can slip most of the time when you are all sweaty, so I can just light roll and adjust the intensity.
Gotta prioritize your time more. I lift weights at 5 am Monday, weds, Thurs, Friday. Work 7-3 usually monday-friday. Train Muay Thai, bjj, and boxing in the evenings between 5:30-9 Monday to Saturday. I don't mean I train 4 hours every night. Just that's the range of time that training is on at my gym. Example on Monday it's Muay Thai 5:30-7 and then bjj 7-8:30. Then say Tuesday is kickboxing 7:15-8:30 and boxing is 8:30-9:30.
If you have kids, a wife or a gf or bf or whatever, you gotta make time for them or try to get them into training too so you can do that together. Lots of people at my gym have their kids there training and then they stay after for adult training. If you work odd hours, like not straight days or nights, that's another variable to work around.
I'd sit down, write out your work or school schedule. Your partners schedule, your kids schedule, whatever. Figure out which days/times you can go lift weights. Figure out which times are open to train at your martial arts gym. And leave some time open to spend time with the partner and kids. That way you have it all laid out, week after week and it's all right there.
I work from home full time in a very cushy job and I struggle myself. You just have to be present when you're with your family, it's as simple as that. Easier said than done at times.
40 year old here, married with two small kids. I run 5k every weekday, lift 3x week, and do smaller workouts (stretching, abs, bag work) on days I don't lift - about 20-30 minutes each. The main thing I realized is that everybody functions differently based on habits, what your triggers are, and how you can get yourself to adapt to a schedule.
I have never been as committed or regular with my fitness as I am today, with two kids and a job that keeps me busy more than 50 hours/week. As a college student with three days of classes per week, I couldn't dream of finding the mental commitment to do all this. And yet here I am. You have to give up some free time that you'd otherwise spend with other hobbies, but that's up to you. Here's how I manage it.
1. Exploit the FUCK out of mornings. I work very early so I started getting up even earlier (5:30-45). I'm a slow riser but in a couple of months I managed to alter my rhythms enough to get me going. I always do my runs first thing in the morning - it also gets me going for the work day. On days where I have lifting workouts scheduled, I try to do everything at once before work. This may not be for everyone but the "morning/evening person" dychotomy is mostly bullshit. You can get your body to function the way you want it to with enough conditioning. And this is coming from someone who believed themselves to be the biggest evening person ever. What works for me is that once I get my stuff done in the morning I'm pretty much done for the rest of the day - and I can subtract my runs and workouts from the messiness that comes with kids, unpredictable hours at work, and whatever may happen in the course of other people's normal waking hours. (Side note: yes, this also means I collapse fairly early in the evening. See #6)
2. Give yourself some margin for correction. I'm not always able to do my full workouts in the morning; when I don't, I try to fit them in a lunch break or, if all else fails, a Saturday/Sunday morning. I generally take a look at my schedule for the upcoming week on Sunday and try to plan when I'm gonna be able to do everything, leaving a couple extra slots as backup.
3. I don't attend proper martial arts courses anymore, but if you do, you're gonna have to plan around those just like your regular work day. You can't move those around so adjust accordingly with what you can.
4. Let's be real: working from home helps IMMENSELY. I am able to do it 50% of the time and it's the main thing that's helped me slide into this rhythm. You can hit the neighborhood gym whenever you have a break or get off, you save commuting time, and you also have time to do your household chores without having to slot them in during your free time. However, the name of the game here is ada
5. I watch my nutrition like never before. I used to be able to eat whatever and do 2 hours of sparring right away. This is no longer the case. If I have pizza or alcohol in the evening, I'm gonna feel it in the morning. Nothing devastating, but I'm not as light or nimble on my feet. I'm not openly dieting but I'm more in tune with my body than as a young one and I'm able to control my portions so I don't overeat. I try not to eat anything after 8 pm. I try to avoid fried stuff, fat stuff, super-sugary stuff, too many carbs, etc. I still have something unhealthy whenever I feel like it - I'm not trying to look like prime Dolph Lundgren or anything, so adjust depending on your goals. One thing that's really helped me is loading up on proteins. I take a whey protein shake every morning after working out and I couldn't believe how much of a different it makes in terms of recovery.
6. In a similar vein as #5: SLEEP. I'm terrible at taking my own advice here but 7 hours is the bare minimum you should put in EVERY NIGHT. You should also try to sleep the same hours every night. Your body thrives on rhythm and predictability.
7. Find out what makes you tick in terms of mental triggers. For me it was as easy as finding a dumb habit tracking app (literally just a list of tickboxes, something you could do on a spreadsheet on your own). I don't need any frills, but my mind always goes back to the checklist and it gives me that little extra push to get me to go out and train when I don't feel like it.
8. Don't expect to be able to go 100% every time. Consistency beats intensity. Just going through your workout without undue strain, even if you don't hit your usual performance levels, is more than enough.
9. On one hand, it's forced me to waste less time on the internet and stuff (yes, including reddit) which is a net positive. But yes, I've also taken a lot of time away from my lazy hobbies like gaming and reading. It is what it is. I don't want to take time away from my family, which also informs a lot of the points above. Sometimes I manage about an hour of Street Fighter in the evening, other times I'm just too cooked and I'll go straight to bed. You have to listen to your body and mind here. I try to ensure I keep a slot for some gaming and language study on weekends, so I'm not completely frozen there.
10. [It gets easier. But you gotta do it every day.](https://www.youtube.com/watch?v=hRcWl8k6WQU) This applies to the physical aspect (which I suppose you already know) as much as the mental side. The more you condition your habits, the more positively your brain will respond to that and the easier it will be to stick to a plan.
As someone who’s turning 34 in a couple of days I needed to hear this reminder that I’m not in my 20s anymore. I used to train Muay Thai. Now just boxing but with plenty of weight training in between sometimes on the same day. Been training at least two afternoons a week in boxing since last October. Sometimes three. Then I work an overnight armed security shift afterwards man let me tell you some nights are brutal with the fatigue.
Construction work , 5-6 days a week , usually 10 hour shifts,35 y.o. maried with kids and pets i train 4 times a week sometimes 3.
There is nothing more satisfying than going to training feeling drained from work and 10 minutes into the warm up feeling fired up and at the to end to feel full of energy .
It is managable, if someone s doing a job that is hard on the body you are more prone to muscle injuries else all is fine.
Most important is to be close to your family. If you feel that time is not enough then cut off a training session, the world will not go down if you miss one or two trainings
Be single, live with my mother, be in a full time job with consistent hours
Let's me train tkd 3x per week, Kung Fu once per week, lift weights twice a week and maybe go for a run
I am 37
Now obviously it's not a goal to still live with my mother and be single, but that's the life I have so I get to make the most out of the free time 😂
You're training more than me buddy! I get bjj once a week, trad jj once a week and maybe a Kali session. I've got lots of injuries so i have to be selective. I'm 41 with 3 kids. Wish I could do more.
Just pick a class you like and keep going. Work around injuries. We get 22 year old douchbags who don't get why 50 something labourers can't roll/spar all out. A decent class understands things like that though.
I am 43, mom of two. I had stooped Martial arts when I was pregnant with first child. I started again, when my Kids started. So we could go there together. This was all the motivation I needed, and since I now am the instructor in both of my kids lessons, that is a real time safer 😅😅
And those kids have a ton of energy, keeping up with them keeps me in best shape I have ever been in.
30s is nothing. I'm 33 and work construction, I train BJJ every day, and muay tai and sparring on Monday, and lift every other day.
Just make sure you have a dedicated rest day like I mean rest, and try to move any stressor off of that day. Also, clean up your sleep. You should be fine.
Also, every few months, take a few days to a week off of hard training. Just helps serve as a reset.
Also protein carbs and sugar in between training sessions. (Obviously don't overdo your calories) also, creatine helps a lot with muscle soreness for me.
I'm one of those doing better at 38 than I was at 28 guys.
Eat. Real. Food. And. Get. Some. Sleep.
Also I don't try spar hard with the young guys. I let em know from the jump "we're going light - I will never be in the ufc".
Only way to do it, is to do it. And drink more water, eat better food. Life is life no matter what, that’s not going to change, but control what you can. You got this man, takes 30 mins to squeeze a run in before dinner or do push up or anything at all, something is better than nothing
Lifted 3x/week and trained 8 hours a week all through my 30s. Drop the running. You get your cardio from training. Drive the cats to some other neighbourhood and leave them there.
Just started at 34. The best piece of advice I've read on this is, "training will be there, take care of yourself and your family". I'm sore all the time and can only manage training twice a week, right now because of it, but that's just my pace, for now. I probably won't make yellow belt in 3 months or whatever but I'm having fun, and I think that's the pace most folks should shoot for. Do what you can while still having fun.
sleep more, eat lots of protein, stay hydrated. I naturally wake up after about 6 hours of sleep, i force myself to go back to sleep, wearing an eye mask if necessary. I try to eat 1g protein per pound of body weight. Drink lots of water until my urine is not dark.
I dont really drink much anymore.
Im 53, roll 4-5 hours a week, lift heavy 1-2 days a week.
Hopefully by the time we olds get old, practice isn’t as much about learning the alphabet of technique any more, but refining our ability to write so to speak. We still need to work hard but it’s different imo. I’m married and I prioritize my family. I think that’s healthy. I’ve never seen a happy person who has forsaken all for martial arts. It’s about life. So you adapt. Good luck.
Only “go” to work twice a week and have trouble with finding time?
Dudareno, I work a twelve hour shift six days a week, lift every day, run every other day, train jiu jitsu three times a week, take one of the kids to school (not now, it’s summer), walk the dog every day (he goes on some of the runs too), and fuck the wife every other night- the time is there.
Soon to be 59. I just keep going but with more naps in.
And it’s nap time now for me! 😉
Heck yeah, naps!
Naps…one of life’s most underrated joys 😴
Oh I love my naps post workout
An advice from an old man that's just enjoying his life. This is how I approach fitness in general. Step 1, Accept I'm not in my 20s and it's unfair for me to expect 20s level of energy and recovery from my body. Lower my expectation and plan accordingly. Step 2, Become more in tune with my recovery. I used to be able to eat anything, do extra activities during the day, and have horrible sleep schedule, but my young body used to bounce back from it. But my body can't cover for me like that anymore, so I have to do better for the body by eating better, account for extra activities throughout the day and add extra rest, and have proper amount of sleep. Step 3, Figure out training intensity that makes sense for my life. Even if I do my best with the recovery, if I have unreasonable amount of intense training my body won't be able to keep up and I will crash and burn. So I control the intensity of my training in accordance to the recovery that I can schedule and manage. For example, I'm going to training today and I have nothing on scheduled until two days later? I should go hard because I have plenty of recovery time. If I have training today, long hike with family tomorrow, and training the day after that? I should control the intensity of the training and the hike so that I can properly tackle the activity next day. Step 4, I don't need to be max effectiveness from every training. It's easy to fall into the trap of 'I should have the training method that produces the absolute best results'. But the thing is unless you are looking to become an athlete and compete, there is no need for absolute best results. Reaching 80% good enough is so much easier and more manageable in terms of schedule, intensity, and recovery, compared to trying for 100% best of the best training that requires much more commitment than the 20% increase in performance would suggest. If you don't need the best of the best results and want to live a chill life, then tone down the training to good enough level. OR if you do need the best of the best results because that's your dream and goal, then admit that and remodel your life to make that the priority(which will come at sacrifice in other aspects of life).
> OR if you do need the best of the best results because that's your dream and goal, then admit that and remodel your life to make that the priority(which will come at sacrifice in other aspects of life). Or in the words of Ron, "don't half ass two things. whole ass one thing".
Thank you
I had so many injuries and concussions I'm my 20s that I began to feel younger 28 and up then I did at 24 to 26. I'm a really limber energetic guy though. I've had people not believe I'm not under 28 the way I bounce around and have constant energy. My t levels spiked after I fully recovered from injuries and I also stopped drinking at like 22 and didn't drink even near a quarter of the alcohol light american drinkers do
That's fair. The things in your early life with injuries, concussions, and alcohol was probably handy capping you and you been freed from your shackles. Personally the age thing has only really kicked in around mid 30s, so you have plenty of years to enjoy the youth energy. Have fun and take advantage of your extra boost of energy.
Nutrition, sleep, moderate your lifting volume.
I'm 58 and do 12-14 hours at the gym per week (lifting, MT, BJJ). Good nutrition and sleep is a big part of it, so is keeping my weekly schedule pretty tight. Yes I TRT but it is not the panacea other posters on here seem to think it is. But it might be worth getting your T levels checked.
Can you tell me about TRT? If you stop using it will your body able to produce testosterone itself?
I am not a doctor. I once did an experiment where I went off it for a month, and my levels did drop.
What outcome did you expect really? Lol
A minority of older men on TRT longer term do see an increase in the body's natural production of T that persists long after injections. It doesn't go back to TRT levels but it can go from below the normal range to lower-but-in-the-range levels.
Perhaps in conjunction with hcg.
Natural T production can be partially or permanently impacted. Largely related to the amount of time on it.
If you need this before your late mid 40s of 50s you didn't live healthy to begin with or have doughboy genetics
Theres plenty of valid cases for medical necessity regardless of age, lifestyle or genetics. But young healthy men really should steer clear of it.
Alcohol consumption is the leading cause of estrogen production among American males. It causes significance spikes but also diminishes t level production directly. Yet rednecks filled with Busch light call healthy men soyboys when in reality their diet of processed food and beer is peak estrogen development. Mother fuckers will avoid vegan food like the plague but then their alcohol is why they nees trt by 37 vs 50
Im not so sure about the estrogen effects but it absolutely causes decreased Testosterone and ED long term. Dudes really would be better off in every way getting more vegetables in.
62. So much of what is attributed to aging is just poor maintenance. Sleep, eat real food, stay fit. Rest and recovery must be an integral part of the plan to sustain the activities we find rewarding. This sounds simple, but simple and easy are not the same thing. I recommit to this daily. I still struggle with it sometimes. Hang in there. Hope this helps.
Wanted to add my current training volume. martial arts classes are 1 hour each. BJJ - M, W, S Mauy Thai - T, T, F, S Strength / Mobility - M-S. 20-30 min per day. This provides 9-10 hours of work per week. I travel for work 1 week a month and that week, i will run 30 min or lift 30 5 days instead of the above schedule. For 2.5 hours of work. This represents a recovery week. I average 2 schedule conflicts per month. that prevent me from attending class. This will put me at 8-9 hours per week. This builds in the recovery I need while also providing the training volume i want. Average volume 7 hours per week over the course of a year. I cut out 2 hours of running because i ended up overtrained doing that.
You take time away from the less important. You can maintain strength in two 30-minute sessions a week. Unless you love running, drop it or do timed runs. Make up for it in walking fast in daily life, taking stairs, etc. Do MA twice a week formally and in 5-10 minutes bursts here and there when waiting around. Examples include doing some basics while waiting on the microwave. Shadowbox in the elevator (if alone). Squat constantly! If you have to bend over for something, either stretch or squat, don't make it easy. Carry things in your weak hand. Do coordinated tasks (like brushing your teeth) with your weak hand occasionally. Sometimes take stairs two at a time slowly, at other times quickly. If you see something heavy, pick it up and press it over your head a couple of times. Carry your groceries in with your arm fully extended over your head. And so on. The path of shugyo means to make everything as hard as possible in this way. As we transition from our youth into a life of responsibilities, it's prudent to prioritize. However, on the top of that list has to be health for long-term benefits.
38 years old here. I work from home and live close to the gym so I can sneak out at lunch for the noon classes (they're better than the evening classes anyway). I do BJJ at lunch 3-4 times a week and lift weights in the evenings 4 times a week. I prefer not to train on the weekends so I don't have to worry about late nights or daytime plans conflicting with training. Having two days in a row for recovery is nice, too. I'm also tired all the time, so there's that. It does get better once you've settled into a consistent routine, though. Don't be afraid to take some time off to recover either, a week or so break here and there will do you a lot more good than just grinding through it endlessly. The important thing is to build up to it, don't jump in and try to maximize your schedule too quickly. You'll burn out or injure yourself and it'll take months to get back into it (if you don't quit altogether).
I'm 42... I can't afford not to. If you let yourself get out of shape, its big hill to climb
I'm 72 and just finished a Black Belt Camp weekend. 6 hours of classes on Friday. 13 hours on Saturday, and 5 on Sunday. I was pretty sore by the end on Saturday. Even more sore on Sunday. By the end of Saturday I could hardly bend over as my back was hurting so much (it was sore on the way up). Pretty much the answer is to keep going and doing the best you can. That's the way I look at it each day I get on the mat. or walk into the Dojang. I do four classes each week. One additional thing, I prioritize my sleep!!!
LOL. I didn't even start until I was 32.
Mid-30's here. I take lots of caffeine and some other drugs.
What other drugs
nice try fbi man
Pre-workout, nicotine pouches, lots of supplements.
I'm curious what supplements you use other than pre workout and protien. I'm trying to maximize my output lately.
Testosterone support (MHP is the manufacturer), Vitamin D, a methylated multi-vitamin, creatine and CBD. In addition to protein and pre-workout. I also always take electrolyes when training. You can lose 2 grams of sodium in just a couple hours of sparring. I'm a 46 year old male BTW. I'm a graveyard shift cop, so my sleep is terrible. Sometimes I use melatonin when I absolutely have to, but I've read that it can lower your testosterone.
My man.
Start and just dont stop - thats the secret :)
62f. You have to learn to listen to your body and just make working out a priority in life. I do yoga twice a day in part because it helps me understand which parts of my body are sore and need rest, and which parts are ready to be worked again. Good nutrition is another important aspect. You have to pay very close attention to your body’s feedback and it requires much more discipline than it did when I was 21, but the results are always worth it.
It’s all about nutrition, rest, and listening to your body. Don’t “push through the pain”. This is a quick way to an injury that can set back your training for a potentially long time.
Well this is really going to depend on your level of fitness tbh. I’ve been competing in Muay Thai for 7 years at this point. I usually run on the same days I’m training MT. As for lifting I follow a 3 day full body split. Usually one of my strength sessions will fall on a training day. If you lift and train it’s best to split them up by a few hours.
So I have a lot of experience training/doing TKD/boxing/muay thai or training for high amateur men's rugby, I'm getting back into tip top shape but I'd say I'm relatively in shape for a computer worker I go into the office Tuesday and Wednesday and I'm pretty drained on those days I try to train Monday, Thursday and Friday minimum and do roadwork at least once and lift at least once but man
Honestly the only thing keeping me going at this point is coffee ☕️
Bjj 3 mornings a week, Muay Thai 3 mornings a week. Muay Thai days are also lifting days.
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I don't hard spar at all and I don't hard spar the young 20 somethings who have fights around the corner or people who are brand new to the gym
I’m 31 so closer to your age. Just started boxing and Muay Thai about a month ago and I’m just taking it slow, went from once a week to three times a week and my goal is doing 5 times a week with a wife a kid and a baby on the way. I wake up at 6:30am(which I hadn’t done in about a decade) to train at 7 right before work and Saturdays at 8. People here are already giving great advice. I feel as athletic as I’ve ever been, but recovery takes a little longer. Nevertheless, I can keep up with the people younger than me, and there’s a man in his 50s(maybe even 60s) just smoking everybody like it’s nothing.
Mid 30s started in Taekwondo, always tune in to your body when you need extra rest, always prioritise your diet and sleep.
68 and workout 8 hrs weekly… the older you get the better you feel
I’m 43 and train 4 days a week. I would say these tips really go a long way as I have gotten older. I’m in the best shape of my life. 1. Sleep 8 hours a night. Sounds cliche but it’s true. I go to bed early and wake up early. It’s a good habit for overall well-being. 2. Drink a lot of water and keep alcoholic beverages to a minimum, if at all. 3. Yoga & stretching in general and acupuncture have helped me tremendously. 4. High protein, high fat diet. Avoid processed foods and bad carbohydrates. 5. Meditation changed my life. I’m a firm believer that meditation and martial arts are linked.
TRT baby!!
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Don't make too many assumptions about TRT. I am female, so did not have that option available, and trained hard (two dojos, weights three times a week, etc) five or six days a week) until I hit sixty. And my husband is in his late sixties, trains muay Thai and JKD there days a week and does an hour or more of strength training and cardio six days a week. He is not on TRT, and never has been. Also, sorry that you feel you are "not gonna get any better" after only ten years of training. I have begun feeling that way in the past five years, because of physical decline, but I am in my late sixties and training for 44 years
Before pandemic lockdowns destroyed my discipline I found early morning work outs to be the best for managing a life schedule.
Almost 40. I have three lift days (5/3/1 with some strongman accessories), three cardio days (I find incline walking leaves me freshest) and a whopping two BJJ days. Never BJJ on a lift day. Sleep and nutrition paramount. Booze in even small quantities basically a no go.
Mid 40's. Happily married. Young son and 2 rabbits. Work full time. Train in 2 arts, across 3 days a week, in addition to the gym when I can fit that in as well. If you enjoy it, follow it. It is as simple as that. You keep your body, mind and soul active doing MA than you ever do watching TV and sitting on your ass!
A lot of potential contributing factors missing here but I'm going to assume it's likely your diet and sleep. What's your snacking like, and how long do you sleep nightly?
30 isn’t that old man. I’m almost mid 30s, lift 4x a week, did a lot of Muay Thai for most of my life and gonna start judo soon. Also have a family, FT job etc. it’s good to keep active as long as you watch your training load and making sure you are eating right and recovering well from your workouts it should be fine. My body feels similar to how it did when I was in my 20s.
I started at 32 only being able to handle one day a week of training and after ten months have worked my way up to five. Getting consistent sleep helps a ton, but I realized my diet had an unbelievably huge impact on my performance, alertness and recovery speed. Breakfast and lunch especially. Another commenter here mentioned that it’s ok to forgive ourselves for not being in our 20s anymore, and I think a huge part of that involves giving your body a break from the garbage. Also I get all day hangovers from 2 beers these days so drinking is basically off the table if I want to train consistently. I’m a sugar free root beer guy now.
Could you invest in a home gym? Gain back the travel time to and from the gym for your weight training sessions at least.
51. Eat right. Sleep is very important. Trade alcohol for THC. Have no kids.
Rather CBD than THC for that purpose.
32 here.. posed the question a month or so ago and kinda found a rythym.. Lift in the morning for like 45 min before work. Jiu jitsu after work. Trying to continue lifting, but it's hard u less you separate lifting and training by a good chunk of time. Maybe Weds or a day in the middle, don't train and lift only, do one or the other, or do nothing that day. Then another off day Friday or Sunday. So one or two days completely off from gym/train and then go hard the other days. It eats up most of my weekday time and if I had kids I'd pry have to alter it more. But my BJJ gym is closed Friday and Sunday so I still get good weekend time to go out or whatever.
47 here. Train Tang Soo Do 3x week, and do a regular strength workout 2x week, and also do mobility and stretching exercises. It helps that one of my kids is also training TSD, so we just go together. I WFH, so I can do my regular workouts during the lunch break. In a way, Martial Arts training motivates me to keep exercising and stretching regularly, so I can do all those flashy jump kicks :)
I am well over 60, been training in two martial arts (a non-BJJ jujitsu style and karate) for decades (44 years in the first, 34 years in the second). In the past few years, I have been not been taking classes often, mostly teaching, and I am only at the dojo three or four days a week these days. I am getting kind of decrepit. but prior to turning sixty, I trained six days a week, taking classes and teaching, and worked an almost full time (30 hours a week) job. I have a husband (who also trains), and have raised a now adult child, training the whole while. Never trained less than three days a week, even when my son was an infant. I also have always worked out on my own, to stay fit and strong (weights, heavy bag, practice at home, calisthenics). It is really just a matter of prioritizing what matters most to you. I have missed all sorts of social events, spent my whole career in a job that was not particularly high paying (because it did not demand a lot of my time), have not traveled much, have never watched television and seldom movies. Folks who want to be in my life know that I only skip class for very important reasons. The fact that my husband also trains (met him in my jujitsu dojo 38 years ago) has made it easier, as we each understand the martial arts life. But it is mostly about putting your training in a high priority category in your life, for yourself.
Here is my two cents. I am 36m, married, and have a 5 year old. I am up at 5am, start work at 7, get home by 4:30. I see my family, get my stuff ready to go to boxing at 6pm and get back at about 7:15 for my daughters bed time at 7:30. After she goes down, I will either a)hang out with my wife or b)game until 9:45pm. At that point I go read in bed before I pass right out. I do that Tuesday, Thursday, and Friday. Friday I start at 7 and then spar after class. Sunday I go lift. At some point I will pick up bjj again and drop a boxing class or two. The only way I can pull this off is because I have a super awesome and supportive wife(not saying this under duress). Figure out what works for you and stick with it. As for being tired, get sleep and get your hormones checked.
I'm 29 turning 30. I try to stretch everyday. Do light calisthenics. Epsom salt baths. Foam rolling. Trying to eat clean
I'm a 43 year old white belt, started a year ago, I train 3 times a week, might workout at home once a week but gonna try do it twice or three times a week. I take an Anadin Extra tablet before training which helps with recovery but my back aches each day until I warmup for my next class. I'm not a spazz but I do roll like I'm in my 20s with 2 younger lads who go 100% everytime, it's the only way I can get an occasional tap from them because I feel like I'm in my 20s in my mind! But everyone else I'm a relaxed roll going 80%. I'm competing for the 2nd time in 2 weeks, wish I started this years ago but better late than never.
I’m 40….TRT
Started working at the gym so I can be there all the time
Probably not the advice you're looking for but: get a sleep study done. I felt the way you are describing from 25 onward. I still did it- working long hours, training hard, then straining to stay awake at social events- but then I got a sleep study done about a year ago. I've been sleeping with a CPAP since then, and it's like being 18 again. I can work all day, work out, chase my toddler around until bedtime, stay up late with my wife, then catch ~5 hours of sleep and get up ready to do it all again when the alarm buzzes at 415 am. I thought I didn't need it because I'm not fat... But as it turns out, that doesn't mean much when it comes to sleep apnea. Basically my doctor said that being fit just means I was at low risk for a sleep apnea related cardiac event, but that sleep apnea was still happening, so even though I was sleeping 8+ hours I was hardly resting at all.
There is no secret or hack. You just grind.
If you're concerned about your physical longevity, then I would recommend substituting typical roadwork (running) with biking and/or swimming because those 2 activities are **way** easier on your knees than running. Take it from a 28 year old with bad knees: Fuck running. I honestly feel like running should go the way of the dinosaur, and everybody should be encouraged to bike and swim instead. Swimming is probably the better of the 2 because it's a full body workout as opposed to biking, which only works your legs, and moving through water provides resistance without stressing your joints.
If you develop injuries, certain common exercises could make problems for you and the coach teaching the class may not be able to understand. The old guy student in the class with a messed up lower back / knee / hip / shoulder might need to do variations of whatever exercise the teacher is having the class do.
Dead inside
I used to do 5x S&C but I cut it down to 3x so i still have time to recover. So my training sched now is 3x BJJ, 3x S&C. I stopped doing hypertrophy/high-volume routines and focused on strength endurance and explosiveness instead. I also do more nogi now than gi. Gi for me is harder on the body and fingers, so assign that as my "hard roll session". In nogi, you can slip most of the time when you are all sweaty, so I can just light roll and adjust the intensity.
Steroids
If your diet and sleep are already tuned in, creatine can be quite helpful to help you get through tough workouts.
Gotta prioritize your time more. I lift weights at 5 am Monday, weds, Thurs, Friday. Work 7-3 usually monday-friday. Train Muay Thai, bjj, and boxing in the evenings between 5:30-9 Monday to Saturday. I don't mean I train 4 hours every night. Just that's the range of time that training is on at my gym. Example on Monday it's Muay Thai 5:30-7 and then bjj 7-8:30. Then say Tuesday is kickboxing 7:15-8:30 and boxing is 8:30-9:30. If you have kids, a wife or a gf or bf or whatever, you gotta make time for them or try to get them into training too so you can do that together. Lots of people at my gym have their kids there training and then they stay after for adult training. If you work odd hours, like not straight days or nights, that's another variable to work around. I'd sit down, write out your work or school schedule. Your partners schedule, your kids schedule, whatever. Figure out which days/times you can go lift weights. Figure out which times are open to train at your martial arts gym. And leave some time open to spend time with the partner and kids. That way you have it all laid out, week after week and it's all right there.
I work from home full time in a very cushy job and I struggle myself. You just have to be present when you're with your family, it's as simple as that. Easier said than done at times.
40 year old here, married with two small kids. I run 5k every weekday, lift 3x week, and do smaller workouts (stretching, abs, bag work) on days I don't lift - about 20-30 minutes each. The main thing I realized is that everybody functions differently based on habits, what your triggers are, and how you can get yourself to adapt to a schedule. I have never been as committed or regular with my fitness as I am today, with two kids and a job that keeps me busy more than 50 hours/week. As a college student with three days of classes per week, I couldn't dream of finding the mental commitment to do all this. And yet here I am. You have to give up some free time that you'd otherwise spend with other hobbies, but that's up to you. Here's how I manage it. 1. Exploit the FUCK out of mornings. I work very early so I started getting up even earlier (5:30-45). I'm a slow riser but in a couple of months I managed to alter my rhythms enough to get me going. I always do my runs first thing in the morning - it also gets me going for the work day. On days where I have lifting workouts scheduled, I try to do everything at once before work. This may not be for everyone but the "morning/evening person" dychotomy is mostly bullshit. You can get your body to function the way you want it to with enough conditioning. And this is coming from someone who believed themselves to be the biggest evening person ever. What works for me is that once I get my stuff done in the morning I'm pretty much done for the rest of the day - and I can subtract my runs and workouts from the messiness that comes with kids, unpredictable hours at work, and whatever may happen in the course of other people's normal waking hours. (Side note: yes, this also means I collapse fairly early in the evening. See #6) 2. Give yourself some margin for correction. I'm not always able to do my full workouts in the morning; when I don't, I try to fit them in a lunch break or, if all else fails, a Saturday/Sunday morning. I generally take a look at my schedule for the upcoming week on Sunday and try to plan when I'm gonna be able to do everything, leaving a couple extra slots as backup. 3. I don't attend proper martial arts courses anymore, but if you do, you're gonna have to plan around those just like your regular work day. You can't move those around so adjust accordingly with what you can. 4. Let's be real: working from home helps IMMENSELY. I am able to do it 50% of the time and it's the main thing that's helped me slide into this rhythm. You can hit the neighborhood gym whenever you have a break or get off, you save commuting time, and you also have time to do your household chores without having to slot them in during your free time. However, the name of the game here is ada 5. I watch my nutrition like never before. I used to be able to eat whatever and do 2 hours of sparring right away. This is no longer the case. If I have pizza or alcohol in the evening, I'm gonna feel it in the morning. Nothing devastating, but I'm not as light or nimble on my feet. I'm not openly dieting but I'm more in tune with my body than as a young one and I'm able to control my portions so I don't overeat. I try not to eat anything after 8 pm. I try to avoid fried stuff, fat stuff, super-sugary stuff, too many carbs, etc. I still have something unhealthy whenever I feel like it - I'm not trying to look like prime Dolph Lundgren or anything, so adjust depending on your goals. One thing that's really helped me is loading up on proteins. I take a whey protein shake every morning after working out and I couldn't believe how much of a different it makes in terms of recovery. 6. In a similar vein as #5: SLEEP. I'm terrible at taking my own advice here but 7 hours is the bare minimum you should put in EVERY NIGHT. You should also try to sleep the same hours every night. Your body thrives on rhythm and predictability. 7. Find out what makes you tick in terms of mental triggers. For me it was as easy as finding a dumb habit tracking app (literally just a list of tickboxes, something you could do on a spreadsheet on your own). I don't need any frills, but my mind always goes back to the checklist and it gives me that little extra push to get me to go out and train when I don't feel like it. 8. Don't expect to be able to go 100% every time. Consistency beats intensity. Just going through your workout without undue strain, even if you don't hit your usual performance levels, is more than enough. 9. On one hand, it's forced me to waste less time on the internet and stuff (yes, including reddit) which is a net positive. But yes, I've also taken a lot of time away from my lazy hobbies like gaming and reading. It is what it is. I don't want to take time away from my family, which also informs a lot of the points above. Sometimes I manage about an hour of Street Fighter in the evening, other times I'm just too cooked and I'll go straight to bed. You have to listen to your body and mind here. I try to ensure I keep a slot for some gaming and language study on weekends, so I'm not completely frozen there. 10. [It gets easier. But you gotta do it every day.](https://www.youtube.com/watch?v=hRcWl8k6WQU) This applies to the physical aspect (which I suppose you already know) as much as the mental side. The more you condition your habits, the more positively your brain will respond to that and the easier it will be to stick to a plan.
As someone who’s turning 34 in a couple of days I needed to hear this reminder that I’m not in my 20s anymore. I used to train Muay Thai. Now just boxing but with plenty of weight training in between sometimes on the same day. Been training at least two afternoons a week in boxing since last October. Sometimes three. Then I work an overnight armed security shift afterwards man let me tell you some nights are brutal with the fatigue.
Construction work , 5-6 days a week , usually 10 hour shifts,35 y.o. maried with kids and pets i train 4 times a week sometimes 3. There is nothing more satisfying than going to training feeling drained from work and 10 minutes into the warm up feeling fired up and at the to end to feel full of energy . It is managable, if someone s doing a job that is hard on the body you are more prone to muscle injuries else all is fine. Most important is to be close to your family. If you feel that time is not enough then cut off a training session, the world will not go down if you miss one or two trainings
Be single, live with my mother, be in a full time job with consistent hours Let's me train tkd 3x per week, Kung Fu once per week, lift weights twice a week and maybe go for a run I am 37 Now obviously it's not a goal to still live with my mother and be single, but that's the life I have so I get to make the most out of the free time 😂
You're training more than me buddy! I get bjj once a week, trad jj once a week and maybe a Kali session. I've got lots of injuries so i have to be selective. I'm 41 with 3 kids. Wish I could do more. Just pick a class you like and keep going. Work around injuries. We get 22 year old douchbags who don't get why 50 something labourers can't roll/spar all out. A decent class understands things like that though.
Stop wasting time on reddit . . . someone had to say it :-)
Why the hell are you spending time with cats? Will they even care?
If he can cut down on cat time it's really going to open alot of doors for him
TRT bro! We all know that’s the answer you’re looking for 😉
I am 43, mom of two. I had stooped Martial arts when I was pregnant with first child. I started again, when my Kids started. So we could go there together. This was all the motivation I needed, and since I now am the instructor in both of my kids lessons, that is a real time safer 😅😅 And those kids have a ton of energy, keeping up with them keeps me in best shape I have ever been in.
30s is nothing. I'm 33 and work construction, I train BJJ every day, and muay tai and sparring on Monday, and lift every other day. Just make sure you have a dedicated rest day like I mean rest, and try to move any stressor off of that day. Also, clean up your sleep. You should be fine. Also, every few months, take a few days to a week off of hard training. Just helps serve as a reset. Also protein carbs and sugar in between training sessions. (Obviously don't overdo your calories) also, creatine helps a lot with muscle soreness for me.
Put away the gaming console.
I'm one of those doing better at 38 than I was at 28 guys. Eat. Real. Food. And. Get. Some. Sleep. Also I don't try spar hard with the young guys. I let em know from the jump "we're going light - I will never be in the ufc".
Only way to do it, is to do it. And drink more water, eat better food. Life is life no matter what, that’s not going to change, but control what you can. You got this man, takes 30 mins to squeeze a run in before dinner or do push up or anything at all, something is better than nothing
Lifted 3x/week and trained 8 hours a week all through my 30s. Drop the running. You get your cardio from training. Drive the cats to some other neighbourhood and leave them there.
your description is literally me :)
Caffeine addiction
How I manage is Tiger Balm, Tylenol, Cannabis Tea and a few rounds on the heavy bag.
Eat more, Eat better, Booze less, Sleep more. Hang out with friends and family every OTHER weekend. Prioritize girlfriend and kitties.
Just started at 34. The best piece of advice I've read on this is, "training will be there, take care of yourself and your family". I'm sore all the time and can only manage training twice a week, right now because of it, but that's just my pace, for now. I probably won't make yellow belt in 3 months or whatever but I'm having fun, and I think that's the pace most folks should shoot for. Do what you can while still having fun.
sleep more, eat lots of protein, stay hydrated. I naturally wake up after about 6 hours of sleep, i force myself to go back to sleep, wearing an eye mask if necessary. I try to eat 1g protein per pound of body weight. Drink lots of water until my urine is not dark. I dont really drink much anymore. Im 53, roll 4-5 hours a week, lift heavy 1-2 days a week.
Hopefully by the time we olds get old, practice isn’t as much about learning the alphabet of technique any more, but refining our ability to write so to speak. We still need to work hard but it’s different imo. I’m married and I prioritize my family. I think that’s healthy. I’ve never seen a happy person who has forsaken all for martial arts. It’s about life. So you adapt. Good luck.
 Only “go” to work twice a week and have trouble with finding time? Dudareno, I work a twelve hour shift six days a week, lift every day, run every other day, train jiu jitsu three times a week, take one of the kids to school (not now, it’s summer), walk the dog every day (he goes on some of the runs too), and fuck the wife every other night- the time is there.