Navy vet reveals the daily movement and nutrition habits that keep him fit after 35

A U.S. Navy seasoned who's breached 7 satellite records says the cardinal to staying beardown and steadfast arsenic you property is consistency, betterment and astute training.

At 38, Mike McCastle, a show manager from Las Vegas, precocious completed 1 of his astir demanding challenges — walking lunges for implicit 4 miles crossed Utah's Bonneville Salt Flats.

He acceptable 2 satellite records successful the process, but for McCastle, the meaning went acold deeper.

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"Every measurement was a acquisition for [my son] astir grit, intent and finishing what you start. Pain became information, not an enemy," McCastle told Fox News Digital.

The veteran's absorption connected question and betterment comes from experience. During his clip successful the Navy, McCastle went done aggregate genu surgeries that ended his subject career.

McCastle is pictured lunging crossed Utah’s Bonneville Salt Flats, which led to him mounting 2 satellite records. (SWNS)

He launched his decade-long 12 Labors Project, a bid of utmost endurance challenges, to rise consciousness for causes including Parkinson’s disease, veterans’ intelligence wellness and cancer, conditions that affected his precocious father, McCastle told SWNS.

The veteran's travel from wounded to endurance taught him what builds lasting wellness and strength, helium said. Below, helium shares his apical tips for staying acceptable and resilient astatine each ages.

No. 1: Start small

McCastle said the biggest mistake radical marque erstwhile starting a fittingness travel is trying to bash excessively much, excessively soon, noting that "consistency is the existent motor of transformation."

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"Start wherever your feet are. Go for a 10- to 15-minute locomotion each day. Do a fewer push-ups. Drink much water," helium recommended.

Real advancement comes from stacking simple, accordant actions, according to McCastle.

McCastle said the biggest mistake radical marque erstwhile starting a fittingness travel is trying to bash excessively much, excessively soon, noting that "consistency is the existent motor of transformation." (SWNS; iStock)

No. 2: Don't skip the spot training

While some cardio and spot grooming are important, McCastle says gathering and maintaining musculus becomes particularly captious with age.

"Muscle wide is protective — it improves balance, associated stability, bony density and metabolic health," helium told Fox News Digital. "Cardio is large for bosom and lung function, but spot grooming is what helps you enactment independent, susceptible and injury-resistant arsenic you age."

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He recommends lifting 2 to 3 days a week and walking each day.

No. 3: Make question a lifestyle, not an event

McCastle, who trains 5 to six days a week, suggests gathering a instauration of question that you enjoy.

His spot grooming focuses connected full-body movements combined with conditioning work, specified arsenic abbreviated sprints, weighted ruck hikes oregon zone-2 cardio, a low- to moderate-intensity workout that keeps the bosom complaint astatine astir 60% to 70% of its maximum.

McCastle (not pictured) recommends incorporating regular walks into your workout routine. (iStock)

McCastle besides focuses connected his mobility with his hips, ankles and thoracic spine. Even connected remainder days, helium makes it a precedence to spell connected walks with his son.

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No. 4: Make betterment a requirement

After years of pushing his assemblage done challenges, McCastle has recovered betterment to beryllium an indispensable portion of training.

"Sleep, hydration and mobility are conscionable arsenic important arsenic training," helium told Fox News Digital.

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His betterment process includes mobility work, opposition therapy, agelong walks and plentifulness of sleep. He besides focuses connected intelligence betterment done activities similar journaling and spending clip with his son.

"Recover with arsenic overmuch volition arsenic you train," helium advised.

No. 5: Keep nutrition simple

When it comes to nutrition, McCastle says that consistency beats perfection. His attack is built astir full foods, equilibrium and consistency.

"I support it straightforward: full foods, macromolecule astatine each meal, and capable calories to substance grooming and recovery. Lots of water. Minimal processed sugar," helium said.

McCastle prioritizes full foods, particularly protein, and makes definite helium hits his regular calorie intake to substance his body. (iStock)

McCastle avoids strict diets, alternatively focusing connected habits that last. "I'm not dogmatic — what matters is thing you tin instrumentality to."

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For those who privation to adhd supplements to their diet, helium suggests electrolytes, creatine, omega-3s, vitamin D, collagen macromolecule and a greens powder.

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Overall, McCastle focuses connected maintaining steadfast habits, staying accordant and moving with purpose.

"Longevity is the goal," helium said. "Strength isn’t astir breaking yourself down — it’s astir gathering thing that lasts."