Building Muscle Over 40: A Realistic Guide

Ideas to inspire your fitness journey.

By Gilbert Quinones

DISCLOSURE: This is not medical advice. Consult your physician before changing your diet and starting any weight loss initiative. I am NOT a licensed dietician, doctor, or other medical personnel, and this article reflects only my personal opinions and observations.

CONTENTS:

Introductory
Mindset in the Zone
Aging
Fuel Plan
Opinion About Steroids
Opinion About TRT (Testosterone Replacement Therapy)
Sleep
Cardio
Resistance Training
Final Thoughts

Introductory

First off, I believe in total transparency for the reader. I cut for six weeks for these photos, and I wanted to go to a Chinese buffet the next day.

But I enjoy being fit. It feels weird to say that out loud. I want you to enjoy the same feeling. If you’re dedicated, I’m sharing what works for me to inspire you to find what works for you.

Note: This article is written for men 40+, but many of its principles still apply to all ages.

As the new year begins, many people are still working to shed their holiday weight, including me.

On some holidays, I maintain my normal weight, but I didn’t in December 2024. In January, I looked in the mirror, saw my face puffy, and let out a chuckle with a slight grin.

Usually, when I see myself bloated with extra weight, I have that depressed look in my eyes.

Here is an example, from 2018, when I had that depressed look.

But not this January 2025. This year, I smiled, because I have come to believe in my capabilities. I remember watching a Michael Jordan Documentary, and they asked him about fear. Jordan said, “I have put in the hours, and I know my capabilities; I don’t need to be afraid.”

As long as I can exercise and make good food choices, there isn’t a doubt in my mind that the weight is coming off.

This year, I’m grateful that I got into the best shape I have ever been in my life. I have put in the hours, learning about fitness. I want you to have that same confidence to do the same.

Mindset in the Zone

I don’t care if this comes across as corny, because it’s serious for me. I use music and videos to get into the zone.

The zone is something I learned about from a retired bodybuilder. He would talk about how when he entered this state, nothing could break his motivation.

Your mindset plays a significant role in your motivation to take action. This training montage instantly puts me into the zone. In particular, the part starting with Rocky II.

I love the whole montage, and I probably played the Rocky II montage 100 times. Men understand what it’s like when a woman looks at you this way, the way Adrian looks at Rocky.

I imagine what it’s like to be Rocky, and when Adrian is in the hospital bed and asks him to win, I feel inspired by his character.

Please excuse the use of profanity on one of the tracks; it’s intended for adults only. I use this training playlist of music and videos that resonate with me to keep me in the zone when I start my workouts. I can feel my natural testosterone flowing through my body, and it makes me feel unstoppable.

Training Playlist:

Whatever works for you, find what helps your mindset to be in the zone.

Aging

Premature Aging is Optional

We have our biological age and our actual age. Unless we have a disability that restricts our ability to be active, most of us have the choice to choose a biological age below our actual age. We can be 10 years younger than, equivalent to, or older than our actual age. I hope you choose to live under and never pass your actual age.

The average life expectancy in the 1700s was approximately 35 to 38 years. As humans advance, we continue to increase life expectancy.

The average life expectancy in 1900 was 47.

Today it is 78.7.

I predict the average life expectancy will increase rapidly in the coming decades, faster than the historical increase rates, due to the advancements in AI and the medical industry.

If we all strive to live a few years below our actual age, we can continue to increase the average life expectancy. The biological age you choose to live at contributes to the annual increase in biological age for humans.

Some people have leveraged bodybuilding as a means to combat the effects of aging. Renee Landers began bodybuilding in her 70s. You can read more about her story here:

https://creators.yahoo.com/lifestyle/story/73-year-old-bodybuilder-renee-landers-proves-age-is-not-a-cage-163701988.html

Why Build Muscle Mass

Lean muscle can slow aging because it helps you maintain a lean body. It can turn your body into a fat-burning machine. Your natural metabolic rate will remain elevated, allowing you to not only look and feel better but also possess more physical strength than the average person. This can be helpful if you ever need to protect yourself or a loved one, but the bad guys will usually try to avoid you.

Combat Atrophy

Aging eventually catches up to all of us, but you can minimize the effects of atrophy as much as possible. As we age, atrophy is the natural decrease in the number of brain, bone, and muscle cells. If men do not maintain elevated testosterone levels at average levels with lean muscle tissue, it can be counterproductive to atrophy prevention.

Here are the basics for maintaining elevated testosterone levels at any age.

Sleep
Sunlight (use sunscreen)
Diet
Exercise
Keep stress to a minimum and use exercise to alleviate stress.

Pros of building muscle

Once in a while, on a good workout day, I will have a good cheat day. I could eat a large pizza, but I feel like I’m hungover the next day.

When you rarely eat junk food, you develop self-awareness of the aftereffects, including the sugar crash and the grease in your digestive system. Ugh, it reminds me of a hangover feeling. However, it feels good to be able to have cheat days and remain fit.

The Cons

Sometimes it’s annoying when people apologize to you for no reason in the grocery store. I prefer to earn my respect through people relations and not intimidation. There aren’t many cons besides the obligation to maintain; I love it.

You can’t always eat the best-tasting foods every day. There’s a guy who’s been blind since birth on YouTube, Tommy Edison, who makes me think about sacrifice. When people ask about his happiness, he responds, “Well, I’ve never seen anything before in my life, so I don’t miss it.” He pointed out that since sight is not a part of his subconscious thoughts, it doesn’t bother him.

The brain seems to stop craving what is not in its subconscious. Although it’s a con that I can’t eat whatever I want, healthy foods have become something I’ve grown accustomed to. When you eliminate consuming bad foods daily from your subconscious, it becomes easier.

Fuel Plan

I try not to let food be associated with my emotions and to only eat for fuel. Of course, I’m human, and still enjoy eating unhealthy foods. But if I’m in the zone, I stay disciplined.

Stay away from fast food (they put crap in it to make it taste good but it’s bad for you) and use these ideas to be prepared so you can combat the cravings.

This fuel plan is not for everyone. Your body type and BMI may require a different amount of calories, proteins, and carbs, etc., to ensure you are in a calorie deficit. I hope it gives you some ideas, so you can find the best fuel plan that works for you.

Important: I do not consume all the choices listed for each meal, “or” indicates an alternative option.

Water: Similar to the blind YouTuber Tommy Edison, who was born blind and has no vision in his subconscious thoughts, Coke and high-sugar drinks are not on my mind. I don’t crave or even think about drinking anything else except cold, clean water. I used to take a bunch of those small Ozarka water bottles into the gym. That was dumb and wasteful. It’s best to avoid microplastics that enter your system and invest in a high-quality water jug. Water is crucial, especially during resistance training, to ensure your muscles are hydrated and prevent injury. Keep your body lubricated and hydrated. Drink plenty of water!

Breakfast:

2 cups of coffee (no sugar) – Some experts think coffee is bad. Some think it helps lower the risk of alzheimers. I drink it.

Breakfast burrito (turkey or lean)

3 eggs (organic and over easy) with a lightly buttered (I can’t believe it’s not butter) english muffin and Impossible sausage patty.

Egg Sandwich – Two eggs, toasted with light butter and one slice of cheese.

with

Naked Juice – 1 cup. Supposedly, it contains mostly all-natural juices. I alternate between Bluerry and Beet. Mostly Blueberry 🙂

Light Orange Juice – The light version contains 50% less sugar than the regular version.

Early Snack:

Peanut Butter Chocolate Protein shake – Consumed daily: ice, water, 1/2 cup lactose-free (I can’t drink regular) 1% milk, 2/3 cup 1-minute Quick Oats (blend better), a teaspoon of natural peanut butter, one scoop of protein (chocolate or preference) powder, and a squirt (tablespoon) of organic honey. Occasional add-ons: a few blueberries, a dash of sea salt. A small 16-oz serving blender makes it convenient and easy to clean.

Lunch:

A handful of almonds or walnuts, and sometimes pumpkin seeds and pistachios

0% Greek yogurt – Greek yogurt has a higher protein content compared to regular yogurt. The 0% is an acquired taste that has become a staple in my diet. I can eat the Fage 0% by itself. At first, I didn’t care for it, but now I crave it. Similar to when first eating oysters, it’s an acquired taste, and it has a thickness to it that kills hunger pains. When I need to dress it up, I add raw cocoa roasted almonds, walnuts, cinnamon, or a squirt of organic honey. When adding almonds that are coated with cocoa powder, be aware that consuming them in the evening is not recommended, as they contain caffeine.

Tip: If you’re unable to acquire its natural flavor, they also make a 2% version. You can dress this up with various options, such as granola or Multigrain Cheerios and cinnamon.

Tuna or Crabmeat (imitation)

Tuna – I add two boiled eggs, Miracle Whip (go easy), and sweet relish.
Crabmeat – Subway discontinued their Seafood and Crab sandwich years ago 🙁 ,so I Googled the recipe and found several variations. I use dill, salt, and pepper, a tablespoon of reduced-fat cream cheese, Miracle Whip or Mayonnaise (go easy), lemon juice, and chopped celery. It pairs well with wheat bread or whole-wheat Ritz crackers. I have not been able to replicate Subway, but it’s close.

Cottage cheese 2% – I prefer 2% over fat-free and 1% for cottage cheese. This pairs well with a bit of salt and whole wheat Ritz crackers.

Canned Smoked Oysters – Heated with a ready-made rice skillet.

Blue Corn Chips – A serving of organic blue corn chips with one mashed avocado or a single pre-made guacamole serving and salsa (go easy). They contain more protein and fiber, and are a good source of antioxidants due to the anthocyanins that give them their blue color.

Late Snack:

Bobo’s Oat Bar (or granola bar) with a High-Protein Ensure – It doesn’t have to be a Bobo’s bar; a simple granola bar will also work. When I leave the house, I take a small lunchbox cooler with a reusable ice pack to ensure I always have a cold protein shake and an oat bar with me. This is the best combo and keeps me away from fast food places!

Tapioca Pudding (with High Protein Ensure Shake) – It reminds me of the movie Rain Man. Stores sell this low-sugar version.

Kodiak Crunchy Granola Peanut Butter – These are honestly not that great, but they are way better than eating those diet rice cakes. At 10 grams of protein per bar, they pair well with Greek yogurt or high-protein Ensure for a full feeling.

Suja – Blending a mixture of fresh vegetables is the best option, but if you need to save time, try the bottled natural fruit and vegetable juices. It’s not the best tasting, but it feels good knowing I’m getting my greens. They also make a celery and apple based version.

Beets and Turmeric – I look for the 1-liter bottle and consume one of these about twice a month, spread out over the week.

Dinner: I include a protein with a complex carb, such as sweet potatoes with light butter and cinnamon. I either add a side of vegetables or drink a serving of Suja to go with it.

Barbecue chicken legs or thighs – Bodybuilders tend to consume primarily chicken breast, which is the better choice. Legs or thighs that are grilled or baked in the oven have worked for me, as long as I stay active.

Fresh or frozen fish – I either cook fresh with seasoning or bake frozen breaded (preseasoned) fish.

Voilà Garlic Chicken Skillet – I add extra grilled chicken because it doesn’t come with enough, and sprinkle a little reduced-fat Parmesan.

Impossible Patties – Of course, it’s not like a real hamburger, but I dress it up with everyday spices you would use on real meat. My preference is barbecue sauce with extra pickles.

French toast – I’m a bit unconventional, and sometimes I make this for dinner, but I make sure to use light syrup that’s low in sugar, along with lots of cinnamon, two organic eggs, and an impossible sausage patty. If I have a heavy workout day, I’ll add 1-2 scrambled eggs on the side. I found that using sweet bread and adding cinnamon means you don’t need much light syrup.

Kodiak Power Waffles and Cakes Flapjacks – I Can’t Believe It’s Not Butter (light) and light low sugar syrup (be careful not to use too much, especially if eating for dinner) with scrambled eggs and an impossible sausage patty. The flapjacks are great for making fresh pancakes with high protein content, and I enjoy eating the waffles when I’m in the mood for that perfect texture. It makes me think of Donkey from Shrek.

Tips:

I don’t buy lunch meats and avoid processed foods, such as spam, potted meat, and hot dogs. I believe these contribute to cancer.

Many times during the day between meals, if you feel hungry but it’s not time to eat yet, try drinking water instead. Often, people mistake feeling drained for hunger, which can be a sign of dehydration.

When I was obese, I remember the habit of falling asleep with a full stomach. Now I try to avoid eating anything close to bedtime. But if I must, and I am hungry (the kind of hunger that is cramping or uncomfortable to fall asleep), when it’s time to go to bed. I will either have a High-Protein Ensure (chocolate, strawberry, or vanilla), or a greek yogurt with raw almonds or walnuts. Conquering the habit of going to bed with a light stomach, not full of heavy foods, is key to staying fit.

Desert Hacks: I’m not big on desserts these days, because I don’t like the way the sugar rush and crash make me feel afterwards, but these are good alternatives. Anything that contains artificial sweeteners should be consumed in moderation.

Bluebell No Sugar Added – This product still contains some sugars, fats, and carbs, but it’s a healthier option. I rarely buy this, but if I must do ice cream while I’m in the zone, this is my choice. It doesn’t taste like fat-free ice cream (because it’s not), and it’s pretty good.

Sugar-Free Pudding – Keep them in the refrigerator. Reduced-fat graham crackers also pair well with these.

- Chocolate – Add almonds.
- Vanilla – Add walnuts and cinnamon.

Nature Valley Peanut Butter Oatmeal Squares – I saw an episode of Undercover Billionaire where Grant Cardone used a microwave to warm up an oat KindBar. This gave me the idea to experiment with other brands. If you heat one of these in the microwave for approximately 15 seconds, it’s like a warm peanut butter bar dessert, minus the excess sugars, and contains whole grains. To change it up, try experimenting with a scoop of whipped cream and cinnamon.

Protein Balls – Open up YouTube and search for “protein balls,” and you will find hundreds of recipe variations for these. The basic staple ingredients tend to be peanut butter, oatmeal (quick oats), protein powder, honey, and chocolate chips (go easy). Take these with you on the go in a small cooler to avoid fast-food cravings.

Healthy Meals Cookbook – Eating for Life by Bill Phillips has been my go-to health food bible for decades. It contains a ton of creative, healthy recipes (for breakfast, snacks, lunch, dinner, and desserts) that are delicious. I included this in the desert section because it also contains desert hacks. Although I’m not the chef type, I’m grateful that someone cooked the majority of these recipes for me, and they were delicious :-p I recommend this book for individuals who enjoy cooking and want their healthy food to be delicious. Lots of ideas are in this book.

Supplements: I took creatine in the late 90s when it was popular in muscle magazines and supplements from GNC. I remember an old friend from my late 20s, “Big Dave,” who was a retired bodybuilder. He taught me a great deal of advanced training in 2007. I told him how I used to take creatine and separate the yolks from my egg whites, etc. He laughed and said, “That’s only for competition, eat the yolk.” So I do.

He also said, “Just take multi-vitamins and protein.” So I cut all that GNC crap out, and these days I only take the following supplements:

Creatine – I started retaking this on June 1, 2025. Recently, it has been in the headlines for its cognitive benefits, in addition to the benefits of hydrating the muscles. In its natural form, it is found in some foods such as fish. This supplement can be purchased at local grocery stores such as HEB.

Zinc and Magnesium – Through my research while writing this guide, I learned that these are beneficial for natural testosterone production, and I started taking them. I also learned that you have to be cautious not to exceed the recommended weekly amounts of these. It’s beneficial to alternate these because magnesium and zinc compete for the same pathways in the body, making it challenging to absorb both simultaneously.

Fish Oil (triple pill strength once daily) – I get the triple strength to prevent having to take one pill three times a day. This is beneficial for heart, joint, brain, and eye health.

Açaí – (2 pills) A beneficial, rich antioxidant.

I’m sure I could take many more supplements like bio hacker Brian Johnson, but this is what works for me.

Protein – I’m not picky about which protein type I use (such as whey, soy, whey isolate, etc.) Whey isolate has a better protein content. If you’re in competition, this may be relevant, but I’m good with whey protein for general fitness. I love the new flavor they recently introduced: Girl Scouts Thin Mints!

Opinion About Steroids

A secret about steroids is that fitness experts can usually distinguish a steroid physique. These days, if someone asks if I have ever taken steroids, it makes me smile. Because deep down, I’m thinking, “Wow, you think I’m big enough to be on steroids? Thank you!”

Most fitness experts can look at my physique and quickly assess that I do not take them. We understand the appearance of muscles that are maximized in their natural size and can distinguish the physical attributes of a steroid physique.

When I was 16, I wanted to be a heavyweight bodybuilder. I was surprised to learn that all the top champions in the Mr. Olympia are not natural. I changed my goal after I found out by reading interviews in magazines that were transparent about the behind-the-scenes steroid use.

I read an article that said nearly all professional bodybuilders are doing it, they just don’t talk about it, and come off their cycles before testing. I remember reading an article about an interview with professional bodybuilder Mike Matarazzo. He was legendary for his mass and probably had the best calves in the sport. Sadly, he died from heart failure as a result of heavy steroid use. I remember in the article, he said if he had known how many health problems he was going to have, he would have never done it. He was 38 when he had his first open heart surgery and was only 48 when he passed, while waiting for a heart transplant.

Towards the end of his career, he felt pressured to maintain a particular look so that Weider would not cancel his contract. He compromised his longevity for financial gain.

Many of the greatest champions, such as Arnold Schwarzenegger, have had multiple open-heart surgeries to stay alive.

Not all bodybuilders have the same problems in their older years, though. As of now, Dorian Yates seems to be doing okay. I think it’s rolling the dice, and I’m not willing to gamble with my heart’s longevity, but I don’t judge those who do.

However, it breaks my heart when I see a young man talking about his steroid use and working a regular job, when it’s not part of his income.

If a young man is going to strive to work to become a bodybuilding champion, he needs to understand that it requires:

Steroids
Genetics
Hard work

He should not start with steroid use, but instead maximize his capabilities to place as high as he can before taking any drugs, to ensure he will be a candidate to be a champion and avoid the side effects.

Possible side effects:

Premature aging
Organ damage
Acne, premature balding, and the list goes on…

I have listened to some of Dr. Michael Israetel’s podcasts. He is publicly open about his steroid use and seems to have it down to a science. He has rationalized everything in his mind, believing it’s worth it for him, and he also explains the severe consequences.

Watch the first 5 minutes of this if you are thinking about taking steroids and it’s not part of your profession. Watch the full video if you want a complete overview of steroids in 16 minutes:

Body Builder Dr. Michael Israetel Explains Steroids

Summary: Unless you’re a movie star or top-level champion with the resources to analyze your body’s progress under close medical supervision, don’t take them. You are not going to get nearly as big and lean as someone on steroids, but you’re also not going to end up with the side effects, and you will most likely live a longer life. I think about NASCAR and how much those drivers practice and rag out their cars to become champions. They just climb into another car for the next race. However, in bodybuilding, it’s currently not possible to hop into another body. Respect to those champions. But unless you are competing at the highest level and willing to roll the dice, don’t be that guy who takes it for personal aesthetics and compromises your longevity.

TRT (Testosterone Replacement Therapy)

I am not against it, but I am not for it if it’s unnecessary. Necessary being, your body is not producing a sufficient amount equivalent to that of the average man.

When I am 50, 60, or 70+, I wouldn’t rule out taking it if my natural production for my age fell below average. I have a friend in his 50s who took it, and he suffered some severe consequences and had to get off of it. He said one time, he could see his upper brow twitching. I would only consider it if I knew I needed it, and it wouldn’t introduce more risk that would compromise longevity.

If you are on it and it’s helping you live a better life, I commend you. Some men’s bodies operate better with it because their natural levels have dropped.

But some men want to get on TRT regardless of what level their body is producing. They eat like crap (cheeseburgers, pizza, etc.), drink alcohol, and stay up late. Then they get tested because they temporarily compromised their natural production of testosterone for the purpose of a test, so that they can get a doctor’s prescription for TRT therapy.

That makes no sense to me.

For men who don’t need it: Why would you want to compromise your own body’s natural production ability of testosterone by giving extra of something you’re producing at sufficient levels?

Control your testosterone levels.

According to Google: “In most men, testosterone levels begin to decline gradually around age 30 or 40. This decline is typically about 1% per year. While the decrease is gradual, it can accumulate, and by age 70, the average man’s testosterone production may be 30% below its peak.”

My response: I don’t know how accurate or true (because it may be based on modern-day statistics of the average man’s habits) this is, but if this is the law of nature, I will try to reduce that decrease rate to half, and maintain 85% below peak by age 70.

At 46, I realize that I must work harder to achieve the same gains and maintain muscle mass. So I will just have to work harder when I reach my golden years.

Summary: TRT can be a valid medical treatment, but if your testosterone levels are normal, you do not need to supplement them. That is my opinion. I realize many men say they are better off supplementing it, but why take the risk if your body is producing a sufficient amount equivalent to the average man?

Tips: I’m not one to be into the slang term referred to as “Bro-Science” and try to find reputable resources. If you’re serious about natural ways to boost your man-power hormone, I found two good videos from doctors with some helpful boosting tips.

7 Natural Ways to Raise TESTOSTERONE (for FREE)

Eat Steak and Eggs to Boost Testosterone

Sleep

If you don’t charge your batteries, none of this means anything. Sleep is the most crucial thing in fitness.

Everyone’s body requires a different amount of sleep. Find the number of hours your body needs to feel its prime and complete workouts. I’m grateful that I can instantly tell how much I slept without looking at the clock. I am in tune with my body and can feel if I have 8 hours (my goal), 7, or 6.

8 hours – I’m happy and want to write, create, work out, work, and take on the world. When I work out, I ensure that I am sore afterwards.

7 hours – I still feel good, but not prime. I feel a slight heaviness in my face. I will still work out, but instead of 40 minutes of cardio, I may do 20 minutes or skip it. If I do resistance training, it will be maintenance and not too heavy.

6 hours – I try to avoid this, and if it happens, I won’t work out. I’ll feel it in my face, upper brows, and eyelids, like a slight achiness, and I don’t have that explosive feeling. Working out can be counterproductive because it compromises your immune system, and if you get sick, it throws your whole routine off.

Tip: Blue light from screens affects our natural circadian rhythm. iOS and Android devices have a feature in the settings display that automatically adjusts your screen to be warm and filters out blue light on a schedule. Filter out the blue light from screens a few hours before bedtime.

Cardio

I prefer the elliptical, because it’s easy on the joints. I also do incline walking (level 15) at a speed of around 2 to 2.3 mph for 30 to 45 minutes. It took me a long time to work my way up to this.

But it really doesn’t matter, just as long as you get your heart rate elevated.

I strive for a minimum of 20, 30, or 45 minutes. I determine how much cardio I do, depending on how much I slept or how much I need it.

Bottom line, cardio is key for weight control. I strive to do it four times a week, often incorporating an outdoor activity, such as mountain biking.

Tips:

Investing in a home exercise machine, like an elliptical, and dedicating 20 minutes a day, 4 days a week, can be life-changing. Since exercise helps alleviate stress, it can improve your sleep quality and increase your metabolic rate, ultimately aligning your health.

Resistance Training

If you have a home gym, it’s easier to work out. I go to the actual “gym” about 2 to 3 times a week to perform squats and hit some of the equipment I don’t have, such as the hip thrust machine for glutes. Regardless, just make sure you go.

Form – When the form starts to be compromised, that should be the end of the set. If you feel popping somewhere, stop. Something is incorrect, and you either need to lighten the load or correct your form.

Concentration – Arnold Schwarzenegger has the best advice for this, and has been quoted as saying, “When I’m working out, I’m inside my muscle with full concentration. It’s all in the mind, always be inside the muscle.”

Tips:

Muscle tissue is dense; therefore, if you start with resistance training at the beginning of your fitness journey, don’t go by the scale to measure your progress.

Muscles are naturally hungry, so be prepared with planned food and avoid spontaneous eating.

Workout Regimen

I practice a push, pull, and leg routine. Muscles that require a pulling action and muscles that require a pushing action are grouped together. Leg day is separate. This ensures your targeted muscles receive a sufficient amount of rest to recover before the next workout.

Example:

Legs – 20 to 45 minutes cardio
Chest/Triceps – 20 to 45 minutes cardio
Rest day
Shoulders – 20 to 45 minutes cardio
Rest day
Rest day – maybe cardio or outdoor activity
Back/Biceps – 20 to 45 minutes cardio

Tips:

Two to three days of resistance training, followed by two consecutive rest days, can be very beneficial for building muscle.

Never skip leg day. These large muscle groups stimulate a more substantial hormonal response and are conducive to releasing natural testosterone.

Final Thoughts

I wrote this guide to share my routine, and I hope it provides you with some valuable ideas.

We are all human, and our brains work similarly. Even as I wrote this, it was hard to call myself a “fit person” because deep down, the old me wants to resist saying that.

You become what you speak about yourself inside your mind. These thoughts become your identity, and the mind subconsciously strives for what you believe is possible.

When you believe you are a fit person on the inside, this belief affects your subconscious habits.

Pay attention to what you are telling yourself. You may recall meeting someone who always says, “I have the worst luck.” I wish they would realize the negativity they are programming into their subconscious actions.

If you took the time to read this, you have the power to choose to be in the zone and break away from old habits. Tell yourself you are getting into fitness and start building momentum.

I hope you find something useful from my routine and that it inspires you to find what works best for you.

-Gilbert

Gilbert Quinones

Building Muscle Over 40: A Realistic Guide