Fitness is an activity, not a state. It’s something that requires constant upkeep. In that sense, fitness is highly rewarding — you get out what you put in — but also pretty unforgiving. If you stay sitting down on the couch for too long, then it’ll simply be inevitable that you won’t be in your best physical condition.

This is even more challenging for adults aged thirty-five and older, when a combination of factors makes it more likely that you’ll be in inferior shape to when you were in your early twenties. More responsibilities (which leads to less time working out) and a slowing metabolism work together to swing the pendulum away from your favour.

It’s more than possible to wrestle back control, however, regardless of how old you are. The journey can seem difficult at first, but armed with a few straightforward fitness hacks, you should find that you make progress much faster than you might think.

Plan Your Workouts

A wave of inspiration can be a powerful motivating force that’ll have you signing up for the gym, but inspiration alone isn’t enough to carry you through your entire fitness journey. That requires discipline — in other ways, going to the gym even when you don’t want to.

Consistency always yields the best — and fastest — results. Mark your workouts in your calendar and make them non-negotiable. You won’t always be happy to spend time in the gym, but it’ll be worth it.

Kickstart Your Body’s Progress

Most people think that their health and fitness progress depend on the amount of effort they put in at the gym. But that’s only one component. Another crucial, yet often overlooked, component is what you give your body during your fitness drive. Quality nutrition can turbocharge your gym efforts, giving your body what it needs to turn your workouts into progress. If you’re looking to bulk up, then creatine and protein supplements can help. If you’re trying to lose weight, then weight loss medication can give your cardio workouts and healthy eating habits the boost they need to make a real difference. Making sure you drink plenty of water before, during, and after your workouts is also vital — it’s easy to overlook, but being sufficiently hydrated really can make a subtle yet noticeable difference.

Improve Your Sleep

It might sound counterproductive to say that resting your body — doing nothing — will help you to reach your fitness goals more quickly, but it’s true. It’s during sleep that your body builds muscle (if you’re bulking up) and regulates your fat loss hormones (if you’re slimming down). People often make the mistake of pushing their bodies to the limit in the hope that they’ll compound their progress, but resting well is just as important.

Find Easy Ways to Stay Active

Finally, while it’s your gym workouts that will contribute most to achieving your fitness goals, remember that you can give your body a little additional help. Cycling to work, going for walks in the evening, or a nightly yoga routine will ensure you have a well-rounded, healthy lifestyle.