Health and fitness advice from the expert personal trainers in Cardiff.

Why do most guys tend to get weaker, fatter, and less healthy when they get into their 30s, 40s and 50s?

Increased stress, increased responsibilities and decreased time and energy are some of the likely reasons.

We know we need to eat better and take better care of ourselves. But most guys simply have a hard time staying consistent with their nutrition and exercise plans.

But if you get the right approach you can take control of your health and fitness. You can reverse the downward effects of stress and start building a healthy body you can be proud of.

And you can do it all in an hour or two per week.


In blog you’ll learn:

  • The two biggest fitness-related problems that hold men back from getting and staying shape, and;
  • How to overcome these obstacles to get the body — and life — you want

Before we get into it, I wanted to let you know that we’ve just opened our Transformer Program for men over 40.

It’s a specific program set out to deal the 2 main issues in this blog:

Over the course of 6 weeks you can expect to boost your energy levels, get into a regular exercise rhythm and lose up to 21 lbs. in weight.

Problem #1: Your life is busier than it’s ever been

Remember the time when you could just get up and go with little to think or worry about? No responsibilities, it was fun yes?

For most of us, things start to change as we exit our 20s and enter our 30s, 40s, and 50s.

If we’re lucky, we get a good career that’s challenging and rewarding. We start to make more money, buy houses, get into long-term relationships with people we love and start building a family.

While every guy’s life experience is different, there are a few things that remain consistent. We all have:

  • Increased responsibilities at home
  • Increased stress from work
  • Less time to take care of ourselves

This is how we end up with a gym membership we rarely use and a body we’re not particularly proud of.

Sure, we want to drop some fat and look more muscular and fit but we just don’t have the time or energy.

When we’re not so busy we tell ourselves, “I’m finally going to get my ass in gear!”.

The only problem is that life keeps getting busier, you get even more responsibilities and your health is put on standby for the inevitable future.

We have lots of guys come to us who are so stressed out with work and family commitments that they don’t feel like they have the time or energy to “really commit” to a nutrition or exercise plan.

But what if you didn’t have to dedicate a huge portion of your life to getting in shape?

Here’s what you can do to be successful:

  • Embrace exercise minimalism.
  • Identify the biggest gap in your nutrition and work on fixing it (while ignoring everything else).

Embrace exercise minimalism

You don’t have to spend hours in the gym to get in better shape.

You’re always better doing something rather than nothing. (Because let’s face it: the gym is the first thing to go when we get busy and stressed at work!)

Here’s a simple, strategic way for busy guys to get their weekly exercise in without stressing out about missing the gym.

Aim to complete just 10 minutes of exercise every day, whether that be a run before work, a walk at lunch time or a quick 10 minute bodyweight circuit whilst your dinner is in the oven.

Identify the biggest gap in your nutrition and work on fixing it (while ignoring everything else)

According to our research, most guys we’ve surveyed know how important nutrition is for looking and feeling better. And they know they need to follow some sort of nutrition plan. However, they don’t know where to start. (Or they start a new diet and try to change everything at once, which usually fails)

Instead of trying to change everything about the way you eat right now, which will just add to your stress levels, try focusing on your one thing:

So how do you work out your one thing? Easy.

Just ask yourself this question:

“What’s the one thing I could do right now to feel better about my nutrition?”

Chances are you have a good idea on what you need to do.

Here’s a short list of what some of our clients focused on:

Goal: Drink less beer and alcohol.
Action: Instead of drinking two beers every night, have one beer.

Goal: Eat less junk food / fast food.
Action: Instead of stopping at the service station for a burger for lunch, go to the supermarket and get a pre-made chicken salad.

Goal: Reduce carbohydrates.
Action: Instead of ordering chips at dinner, get a salad. Instead of having a breakfast sandwich, order scrambled eggs.

The idea here is to pick the one nutrition practice that will make the biggest impact on your body and health right now.

Problem #2: You know what to do… but you’re just not consistent.

About 80% of guys I speak to say that they struggle with staying consistent.

And it’s not like they’re complete exercise beginners. They know what to do, they’ve often already tried a variety of things like:

  • Going to the gym
  • Counting calories
  • Using a Fitbit
  • CrossFit or boot camps
  • Diets like intermittent fasting, paleo, and low-carb

Of course, these aren’t “bad” options. They end up working for some people. But eventually most of these methods and tools begin to break down and fail over time.

Why is that?

It’s because they’re surface solutions. They help solve a surface-level problem.

  • Don’t have a gym to train at? Now you do.
  • Want to track how many calories you eat? Here’s an app.
  • Want to know how many steps you’re taking? Wear this bracelet thing.

The only problem with surface-level solutions? They only work for a little while.

They don’t account for the ups and downs of everyday life. They don’t adapt to your life. And because of that, they don’t help you stay consistent.

What most guys do when they fail to be consistent.

  • Pick another surface solution to follow

What you can do to be successful:

  • Make yourself accountable to a program.
  • Make yourself accountable to a person.

Ideally, you want a program that:

  • Has been tested with lots of people so you know it actually works
  • Is customisable to your lifestyle so you can stay consistent and do it even when you’re busy
  • Is something you actually enjoy doing – who’s going to exercise if it’s not fun?
  • Gives you something to work towards

These are imperative to your success – they’re the cornerstone of a solid exercise and nutrition program.

How do you know if a certain program will help keep you accountable?

After 15+ years in the fitness industry, at B Fit we’ve determined that the following four things are paramount:

1.You need a way to measure your progress and track it on a daily, weekly, and monthly basis.
2.You need to follow a structured plan, but still have room to move at your own speed when needed.
3.You need a daily reminder to practice whichever nutrition, exercise, or lifestyle habit you’re currently working on.
4.You need it to be customisable to your skill levels, goals, and how much time you have available.

We’ve just opened our Transformer Program for men over 40 which covers all of these bases. If you’re interested in signing up you can check it out here: