Well, what was intended to be a minor commentary on the Mid-Life Hump has turned into a three-part literary epic. Yer get that. If you have no idea what I’m on about, you can start by reading part one of this series here. In the last instalment I shared with you my first five tips for negotiating and managing the MLH. Let’s continue shall we…
Yes, he’s back by popular demand; Buff Boy (left).
6. Have your body fat percentage and lean mass (muscle) measured twice a year. Now, before any of you do-gooders start jumping up and down and suggest that I’m obsessed with body-fat percentages, take a chill-pill; I’m not. At all. With this recommendation, do not misinterpret what I’m saying or why I’m saying it. From an aesthetic perspective, I couldn’t care less how much fat someone carries. Keeping in mind that I carried plenty for a long time. If body-fat percentage played no role in physical or emotional health, I’d never talk about it. It does, so I do. The reason I like to measure my body-fat twice a year (via reliable and scientifically valid testing – not fifty dollar scales or plastic calipers) is because it gives me a clear, objective and un-emotional snapshot of where my body is at physiologically. When I test every six months, I then have the ability to track my results over time and evaluate the effectiveness (or otherwise) of my overall health and fitness strategy. When we remove the opinion, the distorted perspective and the emotion, this type of testing leaves us with useful data.
7. Do one long walk per week (preferably in nature). Yeah, I know this suggestion sounds a little underwhelming and possibly lame, but hey, it’s practical and it works. While it’s not hard-core, bodies love it and heads do too. It’s physically and psychologically therapeutic. When I say long, I’m talking two hours plus. Don’t take your friggin’ phone (lest I smite ye with it) and only take a listening device (iPod etc.) if you must. Now and then it’s good to listen to your heart. Or nature. And sometimes a little silence doesn’t go astray.
8. Keep a diary. Once again, this suggestion is not so that we might become obsessed but rather that we might educate ourselves and learn what works best for us personally. Too many of us are emotional, reactive and illogical when it comes to our bodies. Not you of course, but perhaps someone you know. 
When we keep an accurate record of all of the variables (food, exercise, sleep, energy levels, intensity, volume, recovery, etc.) we make it much easier to de-emotionalise the process, to make better decisions, to embrace healthier and more appropriate behaviours and of course, produce better results. By observing, recording, interpreting and manipulating we can take charge of our bodies. Fortunately you don’t need to be a scientist to be scientific. Neither do you need to be a dietician to make informed decisions about your diet. And you don’t need to be a doctor to make informed health decisions.
9. Do some cardio exercise five days per week. Naturally the intensity, duration and type of exercise will vary from person to person but keep in mind that bodies need to move. Often. If you’re coming from a base of minus three on the fitness scale, start with ten to twenty minutes of something that’s not particularly life-threatening (walking, swimming, bike riding) each day and progress from there. Keep your program varied and progressive. Don’t do the same thing, the same way, forever.
* The young lady in the photo is one of our readers and RYL graduates; Loretta Watson. Loretta turns forty next year and only started training in her thirties. Hmm.
10. Get a blood test. This is a suggestion for the minority who seem to be doing ‘everything right’ yet still find that their body is going backwards at an alarming rate. Of course you need to chat to a doctor about this suggestion and I’d advise you give the ‘home blood test’ kit a miss. Hormones are weird and wonderful; they can do all kinds of interesting things to one’s physiology. And they do. As we age, the levels of our dominant hormone (testosterone in blokes and estrogen in women) declines and with that change we often see physical consequences ranging from hardly-noticeable to oh-my-god-what’s-happening-to-my-freakin-body! While the girls are negotiating menopause, a percentage of the boys will be smashed over the head with their own hormonal dilemma called andropause. This is when the bloke’s testosterone levels begin to decline significantly. Like menopause, the impact of andropause can vary greatly. Interestingly, some men with very low testosterone levels are now being prescribed – and treated with – synthetic testosterone. Kind of like the male version of HRT. Or legal steroids. Periodically we will also need to deal with other kinds of hormonal challenges that will impact on a individual’s ability to lose fat, build muscle, recover and even find enough energy to exercise. At some stage of the life cycle, a small percentage of the population will have an under-active thyroid. The net result of this usually being slower metabolism and significant weight gain. Fortunately we live in a time when all these conditions can be diagnosed and treated successfully.
11. Don’t be a quitter. All the knowledge, potential and great intentions will amount to naught if you are like the majority who always find a very-legitimate-sounding reason to throw in the towel. If you’re an excuse magnet, you might wanna get over that. It annoys the rest of us and it ain’t gonna help you over the long haul.
Enjoy your weekend team xx
P.S. I look forward to seeing some of you Queenslanders in Noosa on Monday night for our casual get-together (meeting in the foyer of the Sheraton on Hastings st. at 8pm). 
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Today I am intent on uttering some really silly stuff (wearing a not-to-be-taken-seriously card).
But who would not forgive a romantic creature who keeps a dairy (or is it a diary) and walks ‘on high over vales and hills’? All advised by little Craig.
That’s it. No need to thank.
Great series Chris – hardhitting and no punches pulled:-)
I am in my 40s now and I do all of the things you suggest and more – and I look as young as I did 12 – 15 years ago. Though my energy level may be sagging it is still higher than guys half my age.
I put it all down to taking care with what I eat, adequate exercise and most importantly taking life lightly. By not taking life too seriously and not creating any drama, we naturally feel happier and more energised. That alone can be make you feel and look years younger.
Good luck everyone with applying all of these excellent tips. Just don’t throw in the proverbial or indeed the real towel.
Thanks Craig,
Ahuh! A couple of tweaks for me… I have never done the fat test… need to book in !
A couple of questions or rather one!
1) Diary is this is a food diary? If not where do you get one that inlcudes all that stuff
2) A beach walk yay thanks for permission
3) Loretta – More than inspiration… am going to give do body building a go(next goal).. praying for more discipline! God you look amazing!
4) cardio – sweet, love it
5) Blood test – done, smarty:)
5) Dont quit – well I havent this time!
Cheers Craig
Thank you for buff boy… ooo la la.
Two hour walk huh? Where to find the time? Must destroy television….
Another question BUFF boy… When choosing a trainer to achieve what lauren has done are you best to:
1) have someone in person who has taken many a women to success
2) have someone in person who you know has won herself however just starting business
3) Online with people
.. I am a bit torn between 1 & 2…
Anon N… aaah, er… hmm.
Love this series.
I have to have a blood test later this year just to keep and eye on the sugar levels etc….will ask to have a hormone test done as well. I have asked in the past and the Dr just said that depending on where in the cycle women are can make a huge difference to the outcome so wouldn’t actually do one. (I have a different dr now lol)
I am attending the gym 4 times a week and now that my hours have been shortened (temporarily I hope) I am going to go 5 times a week. I am feeling much better than I have in a long time but I am always very tired lol….may have to work on slightly earlier nights as well.
I need to get back in the habit of doing a diary, I have been very slack in that department.
All the best Loretta for the upcoming comp and you look awesome in that pic.
Thanks again for buff boy, he is welcome anytime.
(less of fridge boy thanks!)
Have an awesome day and weekend and trip north
hugs
Chelle xxx
4 weeks RYLers
Now Arvind… Chris? Again? That’s twice. Not feeling spesh at all!
Note to self (your self) for next time…
C – R – A – I – G.
Hi Kate,
you can buy them online here at me-dot-com (home page, scroll down on the left) or you can find similar (but massively inferior)
products at a news agency.
In relation to your second question, either of those three options can work well depending on who you’re working with and how they communicate, coach and structure things. Loretta (in the photo) is actually a successful trainer herself, so if you’re interested in working with her (in person or on-line) you can email me your details and I’ll get her to contact you.
Find the time Tif
Cheers Chelle.
I have a spesh surprise for you RYLers next Tuesday. Stay tuned.
Hi Annonymous,
Well today you hit your target …with some seriously silly stuff!
I will however excuse you as I don’t ‘own’ this site however I am not so sure that other creatures would be so forgiving!
Oh and please log this in your diary tonight and whilst you are there dont bother correcting your spelling just correct the terms…. it is BUFF BOY not little Craig
Thanks for Buff Boy .. although is it just me, or does it look like his belly button is about 3 inches too high?? Do you think I’m too fussy??
Loretta, you look just as amazing in that pic as you did when Craig first posted it! Funny that. Hope your training is going well and the competition is awesome! Will see you again soon. You, me and a beach towel, baby!
… Hmmmm .. that sounded rather interesting, didn’t it??
Thanks for the series on The Hump, Chris
.. all interesting stuff. Have a totally awesome weekend, all!
Suz
This week I had decided to get back ‘on track’ with ‘me’. Enough is enough! My eating habits and exercise have all gone downhill. No more…I’ll be out walking tonight and taking hubby with me down to the beach as it’s lovely and warm today. Menapause is not a great place to be and I’m hoping I’m nearly over the ‘other side’!! BUT…If anyone out there has a cure for itchy skin without HRT I’m open to suggestions!
I’ve also decided to get myself a diary to keep track of what I’m doing( also,as one gets older one forgets things)!!!!!
Thank you once again Craig for a great blog… x
fran – everning primrose oil taken daily (abt 3 a day) is a god send!
Thanks anon…I already take Evening Primrose daily, only 2 though, I’ll try 3, you never know!!
…feeling lonely…all of a sudden
I shall add however that I enjoyed the article, as always, though I felt it lacked the “wobbly wheels” and “appel carts” that make some of my days.
So, I felt the obviously bad urge to introduce some ‘Alice in the Wonderland’ humour into the context. I’m sorry if it hurt anyone’s feelings. It wasn’t my intention.
Hi Fran, yes the 3 made a big difference to me.. c how you go.. really strange how that little bit extra did it..
Annon no feelings hurt… this end, just wanted to curb the urge.. and yes Craig does have a knack for making ‘our’ days and I can imagine changing many lives… XX, humour is always good and remember ‘ We are always alone but never lonely:)
Warmest regards Kate
‘Cuddly Anon N hugs Kate’
Thanks Craig. This hits me square in the face! I will be 45 next month and I am relating to the concept of the MLH. I am doing most of what you say now, but will definitely be getting my body fat % checked out after my birthday in October. That is the day I plan to meet my weight goal – and the day I will stop worrying about the scales – most of the time.
Just went on a 42 mile, 4 night hike with a buddy of mine in Yosemite for his 40th birthday. That was one of the most centering, enjoyable experiences I have ever had. No access to electronics, no phones, no TV, etc. Just walking in beautiful nature and being in the moment – ahhhhhhhhhhh!
Keep up the great posts! I may not always write in, but I am reading.
Cheers!
- Steve in CA
P.S. – I have been praying for your Mum. Hope she is doing well.
Great series Craig!
I dunno, – hopefully I’m not going through this far too early at 29!
Or maybe I’m not growing up quick enough, – a nicer way to believe it!
As I’m in another (dang attempt) to move forward on all cylinders ‘for once and all’ rather than wild hard work/progress followed by harder destructive habits over and over I am encountering some interesting challenges. Basically my main challenges are :moving ahead financially, : lose fat and obtain some fitness performance goals and be in control of my food, :drink less alcohol and do it all at once!
Not say focus in on the training and nutrition, then neglect the spending and drink alcohol instead of junk food!
Anyway I have been successful in continually saving a modest amount of money for maybe 6 weeks which is what I intended to dom alcohol consumption on average has decreased, (still much room for improvement) and not much change with weight. (Losing and gaining the same 3kg over and over but have stopped increasing beyond this although still wanna lose somewhere between 10-20kg).
Anyway earlier this week I blew a bit much money, ($60) earlier on unplanned socialising and ill thought things. My reality now is that it’s 3 days till pay day, I don’t wanna dip into my savings or touch the credit card unless it’s ABSOLUTELY necessary! But I have no cash, ok I do but it’s 40 cents which won’t buy me much! I have decided to live off pantry food already in home, (have a choice of salt reduced baked beans, oats, tinned tuna, tinned chickpeas, brown rice, basmati rice oh and one tin of weightwatchers canned fruit salad I once got on special, green tea and tap water). All nice cheap food and not binge food! However I am hankering for some fresh veg and fruit and fresh lean meat or fish! On Mon and Tues I will be able to make a filled multigrain baguette with fresh salad for lunch at work for free and will really load on the fresh salad!
So for me the 20’s have been great fun, some of the time rather fit indeed, some other times reasonable and other times a right slob. And if I was fit, I generally racked up credit card debt celebrating with new clothes, then outings, then fell back to square one. Over 80kg on me I notice basic tasks are more taxing, feet are sore after being on them all day, I puff more easily, I particularly notice that over 80kg is more uncomfy at 29 than it was when I peaked briefly at those numbers at 21.
10 months till I’m 30, (shite, that’s too soon) but have gotta hit it fitter than any birthday in my 20’s!
Thank you Craig for a big wake-up call and a (small) shift in my mindset. I’m talking about the photo of Loretta – I’m the same age so if she can look like that then where did all my excuses just go?!
Calling a trainer has been bumped to the top of my list, and I would love to know how Loretta got started and from where.
Oops! Sorry Craig:-)
I am not sure where the “Chris” bit came to me. Maybe to me you look more like a Chris than a Craig.
Or perhaps old age is creeping up. But then again like you, I don’t believe we deteriote mentally as we grow older:-)
Apologies again and keep up the great work.