Fitness HACKS I know at 48 that I wish I knew at 28!

At 28, I thought I had it all figured out.

I was hitting the gym regularly, eating fairly well, and staying active.

But looking back now, I realise I could have been more efficient.

There are small tweaks and changes that would’ve saved me time, energy, and frustration.

If you're in your 20s or 30s, take note.

These hacks can help you fast-track your fitness goals and avoid common mistakes.

Here’s what I know now that I wish I’d known then:

1. You Don’t Need to Train Every Day

When I was younger, I thought more was better.

I’d hit the gym six or seven days a week, convinced that daily effort equaled faster results.

Wrong.

Your muscles grow when you rest. Training every day can lead to burnout and injury. Aim for 3-5 intense sessions a week and prioritise recovery.

2. Sleep is Your Super Power:

“Sleep is the best meditation.” – Dalai Lama

I used to think 4 to 5 hours of sleep was enough if I powered through it - and stacked with caffeine!

Now I know MUCH better.

Poor sleep sabotages your progress.

It messes with your hormones, slows recovery, and makes it harder to burn fat.

Actionable tip:

Set a consistent bedtime and wake-up time. Aim for 7-9 hours of sleep every night.

3. Eat Protein First, Carbs Last

What you eat and when you eat matters.

One of the best tweaks I made was eating my protein first and saving carbs for last.

It helps control your blood sugar, keeps you fuller for longer, and makes you less likely to overeat.

Try this today:

• Start with protein (chicken, turkey, lean meat, fish, or eggs)...
• Then eat your vegetables..
• Finish with your carbs!

4. Consistency Beats Intensity

When I was younger, I’d go hard for a few weeks, then fall off the wagon for days.

I didn’t realise the power of consistent, sustainable action.

“You don’t have to be extreme, just consistent.”

Even if you can only fit in 20 minutes a day, showing up regularly beats crushing it for a week and then disappearing.

Find a routine that you can stick with for the long term.

5. Hydrate First Thing!

I used to grab a banana first. Now, I drink 1pint of water before anything else.

It helps rehydrate your body, boosts energy, and can even improve digestion.

Action step: When you wake up, drink a big glass of water. Wait 30-60 minutes before you reach for the coffee (if you need it!)

6. Strength Training Over Cardio:

I used to spend hours doing cardio, thinking it was the best way to stay lean.

What I didn’t realise is that strength training should be the foundation. It builds muscle, boosts your metabolism, and helps you burn more fat over time.

Cardio has its place, but if you want to look and feel strong, lift weights first.

7. Prioritise Mobility and Flexibility

As you age, your body gets tighter. I didn’t stretch enough in my 20s, and I paid for it in my 30s.

Now, mobility and flexibility are part of my daily routine. Dynamic stretches before workouts, static stretches afterwards.

Your future self will thank you for taking care of your joints today.

8. Get Sunlight Every Morning

This is a simple but powerful habit. Getting sunlight first thing in the morning regulates your circadian rhythm and boosts energy. It can even improve your sleep quality.

Actionable step: Go outside for 10-15 minutes in the morning, especially on sunny days. Your body will feel the difference.

9. Balance Your Workouts

A well-balanced routine includes push, pull, and leg exercises.

When I was younger, I focused too much on certain muscle groups (hello, chest and arms) while neglecting others.

Over time, this led to imbalances.

Your workout should hit all major muscle groups evenly.

This prevents injuries and ensures you develop a strong, balanced physique.

10. Invest in a Coach:

One of the biggest game-changers for me?

Getting a coach.

A good coach keeps you accountable and helps you avoid mistakes. They know what works and what doesn’t, saving you time and frustration.

Takeaway:

You don’t have to figure it all out on your own.

Invest in a coach or a structured programme, and you’ll see faster, more sustainable results.

Time To "Make It Happen"?:

If you’re ready to take control of your fitness and implement these hacks, I’ve got the perfect resources for you.

Check out my blog at GymWolfPT.com or sign up for our GymWolfPT Lifestyle / PLUS Programme.

Don’t wait until you're older to realise what you could have done sooner.

Start applying these tips today, and you’ll thank yourself down the road.

At GymWolfPT, we understand that busy professionals need a fitness programme that’s as dynamic & driven as they are.

Traditional fitness programmes aim to please everyone but end up helping no one.

Our approach is different - very different!

We offer a solid foundation tailored to the unique needs of established professionals & business owners like you, facing similar challenges & goals.

Join a community that supports, motivates & drives you towards true peak performance.

Ready to transform your life & unlock your full potential?

Book your complimentary 15-minute Peak Performance Audit Call now.

Discover how personalised fitness & wellness strategies can elevate your performance, boost your energy & sharpen your focus.

Click here to schedule your call and start your journey to peak performance!

Let’s redefine what’s possible together.

Ian

PS...

Book on our next call day...