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How to get super fit at any age

(JENNY EVERETT, HEALTH. COM) Nobody ages backward.

Before, 230 lbs.; after, 150 lbs. PHOTO: Facebook

Now that we have that unpleasant fact out of the way, let’s get to some good news: You don’t need to be a genetically blessed model or have a plastic surgeon on speed dial to keep your body in remarkable shape. Instead, just dive into the closest thing we have to a fountain of youth: fitness.

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With the right workout strategy, one targeted for your age and physiology, you can fight back against the inevitable slowdown, build muscle and keep your weight in a happy place. Whether you’re blowing out the candles on your 30th-birthday cake or planning a big 5-0 bash, follow our decade-by-decade game plan, based on advice from scientists, nutritionists, and fitness pros, to get the body you want right now.

In your 30s

What’s happening: You are still close to peak potential for being in incredible shape (see soccer goalie and “Dancing with the Stars” alum Hope Solo and tennis star Serena Williams). But your body is in the early stages of rebellion.

“Starting in their 30s and early 40s, women lose about 5 pounds of muscle in every decade,” says Wayne Westcott, instructor of exercise science at Quincy College in Massachusetts.

That’s a body bummer, since the more muscle tone you have, the leaner you look (because muscle is more compact than fat) and the more calories you burn at rest (because it takes more energy to maintain muscle than fat). In fact, according to data from the National Health and Nutrition Examination Survey, a normal-weight woman is likely to gain 5% of her body weight per decade between the ages of 25 and 45. Even so, says Westcott, if you’re active, “you’re still in control.”  READ THE FULL STORY AT CNN.COM