RUST magazine: RUST #45

FITNESS ABOVE 40
NUTRITION
Monitoring your nutrition is a key to be
able to train well, especially when you’re
over 40. The simple rule is to manage your
day so that you are either running at a
calorie deficiency or at calorie par every
day. Also, what you eat and how you eat
is crucial to maintaining energy levels
throughout the day. If you’re training
more than 4x per week (and if you want to
be to be able to keep a good level of fitness)
then you will want to be adding your BMR
(Base Metabolic Rate) which is the number
of calories you need to basically function
for each 24 hour period with the number
of calories burned during exercise to
get to your calorie equilibrium. If you’re
overweight or just want to trim excess
flubber then calorie deficiency for eight
weeks should do the trick, and then you
can transition to a calorie par regime for
long-term maintenance after the weight
loss phase. I use the ‘MyfitnesPal’ app to
track my calories which sync’s with the
Garmin connect app on my phone.
So with all this in mind, my training
programme over the past four months
has been a combination of the
following routines.
F45 / CROSSFIT / RIDING
F45 is a 45-minute functional training
program developed in Australia with
worldwide franchise outlets. Training
is six days a week and has a myriad of
programs based around HIIT functional
training that is either cardio or strength
based with a one-hour hybrid combo
class called Hollywood on Saturdays.
They have rolling eight-week
challenges throughout the year which
focus on transforming both body
composition and fitness, combined
with dedicated nutrition plans and
recipes.
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