working out after your 30s (body-weight version )

So if you are over your 30 in your age and you didn't even 

start working out or you are not that in to it and you want to get in a good shape so i suggest you to rethink  about the ordinary workout plan that your may heard about leg day chest day or AKA bros split .

Our body will change after reaching 30 , the effect of ageing will begin to speared in your body specially if you are not that active your metabolism will be slower your hormones level begin to decrease 1% each years and a lot of cell begin to change with 1 % , your bones will go weaker and a change in the hair like the colors the density and for the women the possibility of get pregnant will decrease after the 30 .  

So you should know by now that the ways that a younger man to workout don't fit you anymore because your bod will not respond in the same way , for that you should go for a full body workout rather than bros split and that for boosting your metabolism and to keep up with the new changing in your body and to keep it more active , and also do more cardio more frequent because you should focus on your cardiovascular more because the main purpose for to workout is to stay fit and healthy 

and if you want to be in shape , and for generally the most of men who reached 30 are over weight so you should understand that you don't need as much calories as you were young due to the change in your metabolism and how mush your body is burning in the age of 30 is lower than it use to be when you were younger  .

Now let talk about the workout plan and in this article we will discuss only the body-weight exercises and we wright another article for lifting wight 

so as we were saying for workout plan you should work your entire body every time you workout and for an example you do 2 exercises of pulling (pull up and chain up ) 2 exercises of pushing  (regular push up and diamond push up or dips ) and for the leg you do a bit of running and body weight squat or lunges ) and you add some exercises of stretching and abs and for how many times you repeat this cycles i recommend to do it 4 days a week and 2 days of cardio which leave one day off and you can adjust it like you want you can do exercises with the cardio in the cardio to rest more days .

For the food avoid all junks food eat more vegetables and fruit just eat healthy that most important not how much calories of protein the key is quality not quantity  .

So for conclusion our body will changed after 30 but you can keep up with the effect of ageing by being more active and eating healthy and most important is our mindset to believe that we can change .