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My Old Workout Routine Was Keeping Me Fat

It was January of 2014 and I had just hit a new milestone birth year! Yes, I left my 30’s and entered into my 40’s. However, I had also reached a new milestone that I was less excited about. After being away from coaching/training and the fitness arena I had reached the highest weight in my life. I was tipping the scales at 214 lbs. I had only been close to this weight one time before in my life and that was when I was a freshmen in college.  Most of us know about the “freshman 15.” So, to say I was a little depressed and not feeling very great about myself is an understatement. With that being said I made a decision that I was sick and tired of being overweight and I needed to do something about it. That frustration started me on the journey of Fit Over 40!

Dave McGarry Fit Over 40

Now that I made the decision to make a change I decided to use all my fitness knowledge that I had preached so many times to previous clients and set a S.M.A.R.T goal for myself. Once I had my goal it was time to come up with a plan action. I knew I needed to make some lifestyle changes but I also came to the realization that I needed to change up my workout routine. You see, it wasn’t like I was completely sedentary and doing nothing. I was still working out upstairs on my treadmill and elliptical with occasional weight training, but I was making a mistake that most people make. I am sure you have seen that person at the gym whom seems to never see any results although they are working out several days a week. The reason they don’t see results is because they are  constantly doing the exact same exercises over and over and not stressing the body any different. And I was following into the same trap with my old workout routine.

So what was the new plan of action and change in my workout routine going to be? Well, I had just recently been introduced to Orange Theory Fitness. OTF, as us tribe members call it, is a one hour 5 interval heart rate based training program or also known as a form of HIIT training ( aka high intensity interval training.) This type of training and programming allows you to experience EPOC, which is a big fancy word for “after burn.” Meaning you burn calories 12-36 after the workout. A completely different type of workout then what I was currently doing!

If you would like to read a previous post I wrote where I talk about why I believe it really is the #1 interval training workout out you can.  In that post you will find the detail of why I believe it is such a great workout.

Once I started doing the workouts I began to see a significant difference in my weight loss and body physique. The workouts changed the amount of time I was spending in the “fat burning” zone and also allowed me to get my hear rate up so that I was burning more calories 12-36 hours later as I previously mentioned. Plus, I was doing a different workout every time so my body was continually being pushed and stressed differently. That is a big key and unfortunately most people get a workout routine they like and stick with it while never changing it up and taxing their body differently. If there is one piece of advice I can give you is that regardless if you do HIIT training or not make sure you continuously change up your workout.

Changing my workout routine made all the difference as you can see from the photo of my weigh in. However, I am not done as my goal is to get down to get lean and tone, so I am continuing to increase my weight training as well as change my nutritional habits by increasing my daily protein intake. The sky is the limit and I am not going to let myself get to that dreadful point I was at in January of 2104!










If you are like I was and doing the same workout routine over and over again I highly recommend you switch it up. Now I know I am biased and I would suggest finding an Orange Theory Fitness studio in your area as it can be a game changer for you.  If that is not possible then find a gym that is offering HIIT workouts ( High-Intensity Interval Training). And if that is not possible then you can try P90X or Insanity at your house, but just make sure before you attempt to do any such exercise routine you are medically cleared by a doctor or have no physical restrictions.

One more thing before I go that I believe is extremely important to having success with your workout routine and that is an accountability group. I don’t care how great my new exercise routine is now if it wasn’t for having an accountability partner I would not have had the success I had. So, I highly suggest you get your spouse/partner/friend/family member or if you can’t find anyone you can join our FB Fit Over 40 Challenge accountability group here.

So, as I wrap this up the biggest takeaway for you is to change things up and quit doing the same exercise routine over and over. If you start to challenge yourself and do workouts that combine high-intensity intervals you will start to see results.

I believe in you and now it is the time that you start believing in you!

P.S. I did not mention anything about my nutrition and I would be remiss not too but I am going to save that for a future post.

To your success,

Coach Dave

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Dear Fit Over 40 Challenger

Dear Fit Over 40 Challenger:

My name is David McGarry and back in January of 2014 I had hit a milestone birthday. Yes, if you are reading this on the blog then you know I turned the BIG 40! For me turning 40 was more difficult than turning 30. I guess because I had always heard that when you turn 30 people start taking you seriously. So at 30 I felt like, OK, now I am going to be looked at from others as a mature adult and business person. However what is there to look forward to at 40?

Well, believe or not at that moment I decided that at the age of 40 I was going to be make health and fitness my #1 priority. Why? well, first of all my father passed away at the age of 67 from a massive heart attack. He struggled with his health for several decades and unfortunately he never got to meet his two granddaughters. I know that I have no control over how long I am going to live but I can tell you that I am not going to let my lack of health awareness and exercise habits to be the reason I don’t get to meet my daughter’s kids.

20140414_172002Secondly, my mother is in her early 70’s and is probably in better shape then most 40 year olds. She is a true inspiration to me to live a healthy life and still be able to do things that people 20 or even 30 years younger are doing. I feel if I can continue to focus on my fitness and health I too can be like my mother.

Finally, I want to be an example for my kids. Fitness has always been a huge part of my life and influence on who am I today as a person. I want to pass along those traits to my kids and lead as an example.

So, let me ask you what is your big reason why? Why do you want to stay fit at the age of 40 and above?

This is one of the first questions I always ask my clients. You see it is not good enough to just have a goal of losing weight or looking good. In order for you to get through the days you don’t want to work out or through periods where you fall off the wagon with your eating habits you need to have a strong why!

What else is stopping you from being in the best shape of your life?

For me I just became too comfortable with average. I was just doing just enough to maintain my current fitness status and wasn’t really doing anything that pushed my limits. I decided that I wanted to change that and made it a goal of mine to start really pushing my limits and challenging myself in different ways. I am sure there is something preventing you. Maybe you are frustrated that you have tried different diets and workouts and nothing has really worked. I can tell you from working with hundreds of clients of the years sometimes what you do works and sometimes it does not. If you are not losing weight change the goal to something else like being able to run without walking for 2 miles or focus in on lowering your blood pressure or cholesterol. I have heard all the excuses in the book and trust me some can be pretty valid but until you put your health as a top priority it is easy to not take action

So, before you do anything else today take a piece of paper and write down what your BIG WHY is. Yes, you must write it down because it being in your head will not work. I don’t have time to explain that here on this post but trust me you must write it down and then share it with someone close to you. By sharing it you make it public and you can also get someone in your corner to help when things get tough. Finally, if you do not put your health as a top priority then it will always take a back seat and you will struggle to get into the best shape of your life.

If you would like to join our community come on over to the FB page at FITOver40 and join the tribe!
In health,
Coach Dave