When you hit your 30s, your body starts to change in ways that can make staying fit more challenging. Metabolism slows down, muscle mass decreases, and energy levels might dip. However, body recomposition—losing fat while gaining muscle—is still very achievable with the right workout plan. Aditya Shrivastava, a well-known body transformation coach, shares his insights on the best workouts to help you reach your fitness goals in your 30s.
Why Body Recomposition?
Body recomposition is the process of simultaneously losing fat and gaining muscle, leading to a leaner, stronger physique. Unlike traditional weight loss, which focuses only on dropping pounds, recomposition aims to improve body composition by increasing muscle mass while reducing fat.
After 30, focusing on recomposition becomes even more important. According to research published in the Journal of Applied Physiology, individuals who engage in regular resistance training can counteract age-related muscle loss, improve metabolic health, and reduce the risk of obesity-related conditions.
The Importance of Strength Training
Strength training is the cornerstone of any effective body recomposition program, especially in your 30s. Aditya emphasizes that lifting weights or performing bodyweight exercises helps maintain and build muscle mass, which is crucial as muscle naturally declines with age.
Compound exercises, which work for multiple muscle groups at once, are particularly effective. These include movements like squats, deadlifts, bench presses, and rows. These exercises not only help build muscle but also burn a significant number of calories, making them ideal for fat loss.
A study in the American Journal of Clinical Nutrition suggests that strength training can increase resting metabolic rate (RMR), meaning you’ll burn more calories even when not working out. This is a key factor in achieving and maintaining body recomposition.
High-Intensity Interval Training (HIIT)
Incorporating High-Intensity Interval Training (HIIT) into your routine is another strategy Aditya recommends for body recomposition. HIIT involves short bursts of intense exercise followed by brief periods of rest. This type of workout is highly effective for burning fat while preserving muscle mass.
HIIT sessions can be done with various exercises, such as sprinting, cycling, or even bodyweight movements like burpees and jump squats. Research published in the Journal of Obesity found that HIIT can reduce body fat significantly more than traditional steady-state cardio, making it a powerful tool for recomposition.
The Role of Mobility and Flexibility
In your 30s, maintaining mobility and flexibility is crucial for preventing injuries and ensuring that you can continue to exercise effectively. Aditya suggests incorporating mobility exercises and stretching into your routine to keep joints healthy and improve range of motion.
Movements like yoga, dynamic stretching, and foam rolling can be particularly beneficial. These practices not only prevent injuries but also help in faster recovery, allowing you to train more consistently and effectively.
Consistency and Recovery
Consistency is key when it comes to body recomposition. Aditya stresses that sticking to a regular workout routine is more important than pushing yourself too hard in any single session. Overtraining can lead to burnout and injuries, especially in your 30s when recovery times might be longer.
Adequate rest and recovery are just as important as the workouts themselves. Ensure you’re getting enough sleep, staying hydrated, and listening to your body. Recovery practices like stretching, foam rolling, and even light activity on rest days can help keep your progress steady.
About AnExtraRep and Aditya Shrivastava
AnExtraRep, led by Body transformation coach, Aditya Shrivastava, specializes in creating personalized workout and Body recomposition diet plans that focus on body recomposition for individuals in their 30s and beyond. Aditya’s approach combines strength training, HIIT, and mobility exercises to ensure his clients achieve lasting results. If you’re looking to transform your body after 30, AnExtraRep offers the expert guidance and tailored programs you need to succeed.