Fitness coach shares 5-step 'blueprint to get lean, strong, disciplined in your 40s': 'Eat 3 big meals and 2 snacks'

Published on: Apr 27, 2025, 08:19:14 IST

By Sanya Panwar

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Engage in regular cardio activities like walking and running, eat protein-rich foods and focus on building muscle mass through exercises, according to fitness coach Nick Conaway. (Instagram/ Nick Conaway)

By adopting a long-term perspective and focusing on sustainable lifestyle changes, you can increase your chances of achieving a leaner body, even after 40.

By incorporating a healthy diet and workout routine into your lifestyle, you can improve your overall health and fitness, regardless of your age. If you think getting in shape after 40 can be challenging, Nick Conaway, a US-based 'strength and fat loss coach for men over 40' wants to convince you that it's definitely achievable with a combination of healthy habits, regular exercise, and a balanced lifestyle. Also read | Actor Anita Raj's fitness secrets for toned body at 62: 'From lifting heavy weights to holding 61-minute plank'

In an April 17 Instagram post on his account, The Fit Over 40 Man, Nick shared some tips to help you get started. He said, “Follow for the no-hack, no-excuse blueprint to get lean, strong, and disciplined in your 40s.”

He added, “Own everything. No excuses. You’re tired? So is everyone else. Show up anyway.” He also said, “Still got more in the tank? Then follow my 5-step no-BS system to get shredded in your 40s.”

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A post shared by Nick Conaway | Strength and Fat Loss coach for men over 40 (@thefitover40man)

So, what are his tips? According to Nick:

1. Win the morning

He said, “Train early. You’re more productive, focused, and consistent when you stop snoozing and start moving.”

2. Delay your first meal

Nick added, “Eat 4 hours after training. Not for fasting — for focus. You’ll have better control, more energy, and less mindless eating.”

3. Prioritise protein

He said, “3 big meals, 2 snacks. Keep it high-protein and simple. Build muscle, burn fat, stay full.”

4. Move more

“8,000+ steps a day. You’re probably hitting 4k. Bump it up. Consistency beats perfection,” Nick added.

5. Set a bedtime alarm

He said: “4 am wake-up means nothing if you’re scrolling till midnight. Poor sleep = low T, high cortisol, stalled results.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

ABOUT THE AUTHOR
Sanya Panwar
With a keen eye for detail and a heart for storytelling, Sanya is a seasoned lifestyle journalist who has spent over a decade documenting the intersection of aesthetics and substance. Since stepping into the media world in 2012, she has cultivated a career defined by versatility, curiosity, and an unwavering passion for what makes life both beautiful and meaningful. Over the last many years, she has navigated the fast-paced realms of health, wellness, fitness and fashion while pivoting seamlessly into the nuances of decor and travel. Her work often explores the deeper layers of modern living, delving into art and decor trends that transform spaces, insightful perspectives on gender, parenting, and mental health, immersive travel narratives that capture the essence of a destination. A self-proclaimed aesthetics enthusiast, Sanya doesn't just report on trends — she analyses them. Whether she’s identifying the next shift in fitness or discovering a breakthrough in design, she uses her platform to spark meaningful conversations that resonate with a contemporary audience. Sanya is an alumna of St. Xavier’s College, Kolkata, and the Asian College of Journalism (ACJ), Chennai, where she honed the investigative rigour she brings to her lifestyle reporting today. When she isn't chasing deadlines or conducting interviews, Sanya practices what she preaches. You’ll likely find her sipping matcha, practicing yoga, or scouting the newest cafes. Above all, she finds her balance in nature — whether it's a quiet hike or a moment of reflection in the outdoors, she remains constantly inspired by the tranquillity of the natural world.Read More

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