Getting in shape after 30 presents unique challenges, like slower recovery, less time, and increased difficulty building muscle. However, with the right approach, achieving your fitness goals—whether weight loss, muscle gain, or overall health—is entirely possible. Aim for about 1 gram of protein per pound of lean body mass daily to support muscle growth and recovery. For those looking to gain muscle, a small caloric surplus (100-300 calories) is needed, but tracking your intake using tools like MyFitnessPal can help limit gaining fat. Supplements, especially protein powders, can fill gaps in your diet, but they shouldn’t replace whole foods, which offer essential nutrients and fiber. Recovery also becomes more important as soreness lasts longer with age. Prioritizing sleep and proper nutrition gives your body the best chance to rebuild and repair after workouts. Treat workouts like appointments, and reduce screen time to carve out even three 1-hour sessions per week. With proper nutrition, recovery, and time management, getting in shape after 30 is not just possible—it’s sustainable and rewarding. Coach Julio is an expert in fitness and nutrition, having helped hundreds of busy office professionals and parents in their 30s, 40s, and 50s be their healthiest with personalized training plans and nutritionist counseling services. He works out of El Paso, Texas, but also offers remote nutritionist counseling and online personal training. Coach Julio’s expertise is backed by over nine years as a personal trainer and a Master’s degree in Nutrition. For information about working with Coach Julio for online personal training and nutritionist services, visit https://www.365physique.com Follow Coach Julio on these socials: Facebook Instagram TikTok LinkedIn