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Welcome to Fit over 30 and Fo30 community.

About me

I am a working man and family man. Having job in a big multinational corporation for many years can be demanding in every way. Despite all my private and professional challenges, I regularly workout. 

I wake up at 6 AM, in a gym about 7 and about 8-8:30, I am at my desk and my computer in my company. The regular workout gives me more energy, enthusiasm for my regular tasks at work and home. I know there are many similar people like me which shares with me similar lifestyle, so this site is my attention to share our experiences.

For all working men, in their 30s, 40s, 50s and more. I would like to motivate you to do the regular workouts and to eat healthier. I assure this will make you healthier, happier and more fulfilled. You can become better husband, father, employee, better man.

My philosophy in life is to try to give always the best of me in anything I do. In exercising this could lead you to lots of problems, especially if you are not in your 20s. I am over 40, I must admit and despite that, maybe in the best form of my life, but my body needs more time for recovery.

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Problems with exercising when you are over 30

I must admit that I regularly have small injuries, muscle strains and pulls, but luckily, I have this under control and I train regularly, 4-5 times a week. The reason for this, I always, after my workouts, use the foam roller and do stretching. This is very important. Not so many people are doing this, but trust me, 5 minutes of using the foam roller and stretching can save you lots of problems afterwards.

Universally the best and most functional exercises in a gym

I am in the gym, more or less regular, about 25 years and my philosophy of training has changed a lot. Now the foundation of my training are exercises with barbell:

  1. Deadlift
  2. Squat
  3. Bench Press
  4. Military Press

But also exercises like:

  1. Pull Ups
  2. Push ups
  3. Dips
  4. Kettlebell Swing

With these exercises and their variations, you can do anything. This should be your foundation. My male friends and colleagues, I hope you are aware of this, but not only you.

If you want to lose weight, the tendency is to do strictly cardio exercises. Doing only cardio, without strength training is a big mistake especially for men. If you use once a barbell and dumbbells, you will not become bulky overnight for sure.

On the other hand, I like to run, outside or on the treadmill. I don’t have a great respect for men, which can lift a mountain, but running a mile for them is mission impossible. So, like in everything in life, the balance is the most important thing.

About dieting

And last, but most important is what we eat. I must admit I love to eat and hate to be hungry. Being hungry all the time is the biggest mistake you can make. This principle will not only make you miserable, angry, unproductive, but also unhealthy. Balanced diet when you eat natural, unprocessed food, with healthy fat and with low amount of sugar. Especially avoid low fat food and artificial sweeteners.

Fo30 Community

I am planning to run a community. Fo30 community for working men that want to be fit, healthy, full field. To be the real men for yourself, but also for people around you. Here you can ask me advices, give suggestions, get more information for you personally. We can motivate each other in all these. Please join the community. It is completely free.

So, for now that's all from me, enough for the beginning.

Yours sincerely,
Mr. Strongman