Fitness and health goals for 30-something gay guys

Peter Minkoff
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Being different these days is not enough if you want to stand out in the gay bar crowd: you also need to be as fit as a fiddle and as chatty as a true-blue humming bird.

The pressure to be sexy all the time can often lead to unhealthy habits and attitudes, but there is always positive value in feeling good in our own bodies.

The trick is to strike the right balance and have the right motivations in mind – don’t get fitter to pull more; get fitter because you want to feel better in your own body. (A happy person is a sexier person, anyway.)

As such, we present our tips for feeling good, and hopefully looking good, in your 30-something body. Because we all know that once you hit the big 3-0, it’s certainly not as easy as it used to be to keep in shape.

With constantly extending work hours in the mix, you’ll need to be resourceful and eager to actually go the extra mile. But here are a few tips to include in your daily routine that should net you some results in just a few weeks.

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Clean up your dietary act

You’ve probably heard that a solid diet plan is half your health, and it is also half your looks. To stay on the fit and healthy wagon, ditch junk food from your menu, curb your carbohydrate intake, and embrace alcohol-free drinks (I recommend Craft Zero for zero-alcohol beers).

Although the dietary change may take a while to show in your appearance, with rock-solid willpower and consistency, you’ll soon be the much-desired bird holding a can of zero alcohol beer at the counter, and that will certainly boost your confidence and keep you motivated down the road as you keep making healthy lifestyle choices.

Heat it up with HIIT

Interval training is all the rage these days, and an increasing number of gay guys are becoming open to at-home experiments involving HIIT workouts.

HIIT drills are fun and require less time than classic workouts, and they are also designed to maximize muscle gains over a relatively short span of time, which makes them perfect for beginners and experienced workout fans alike.

There are thousands of online HIIT programs for you to choose from, and you’ll also need minimal equipment, so there’s no excuse to skip your daily training. (Check out these five winter workout tips if you need inspiration.)

Do full-body exercises

Another simple way to build muscle and shed fat, full-body exercises will make you look good, feel amazing, and keep you healthy with a single blow.

In contrast to workouts targeting specific parts of the body, the full-body exercise regimen featuring squats, deadlifts, push-ups, and chin-ups will make sure you get the most out of each and every training.

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Still, to stay on the safe and efficient side, you’ll need to watch your posture and make sure you’re doing the reps properly. If you’re not careful, you can cause severe muscle strain or push yourself too far too soon, both of which can hamper progress and sidetrack you for days on end.

Drink more water

If you’re feeling sluggish despite sleeping well every night and eating your way to fitness, odds are you’re not drinking enough water.

As a rule, eight glasses of water a day are a must, but you can amp your H2O intake if you are pushing yourself too hard at work or in the gym.

Proper water intake will promote nutrient exchange in the cells, flush toxins from your body, and clear up your skin while at the same time improving your focus, productivity and performance.

Get your beauty sleep

One important way to stay fit and healthy as a 30-something gay guy is getting your beauty sleep. You might need more or less than eight hours of shuteye, mind you – sleep requirements change with age. Building up a sleep deficit can be a problem in the long-run, which even a lie-in at the weekend can’t make up for.

To maximize comfort and rest, you can add lavender or basil oil to your bathtub at bedtime. These will help you relax and unwind faster, and to better effect, as regards sleep quality after a hard day’s work.

Being fit and healthy as a 30-something gay guy isn’t difficult if you know how to organize your time and which routines to add to your daily agenda. If you’re still here, you now have the know-how, so go ahead and make the most of your day. Carpe diem!

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About Peter Minkoff

Peter is a gay lifestyle writer at Queer Voices and The Queerness magazine. Follow Peter on Twitter for more tips.