How Fitness For Men Over 40 Can Help You Lose Weight
Losing weight can be easy for some people, but it can also be extremely challenging for others. In general, people try to get in shape by committing to a routine that involves different kinds of exercise, eating clean and nutrient-rich meals, and drinking a sufficient amount of water. On top of that, the routine needs to be maintained in order to stay in shape. Genetics, diet, physical activity level, and age are some of the most significant factors that impact one’s ability to lose weight. That being said, it’s no secret that men who are over forty find it harder than most people to lose weight. If you’re in that category, here are a few things that you can do to shed a few pounds successfully:
Implement Strength Training
One of the most effective ways to lose weight is to incorporate strength training into your routine. By engaging in a high-intensity activity, you can burn off a ton of calories. If you’ve only started, try doing this for two or three sessions per week, and you will notice the difference. One session should last around 45 minutes to one hour. You should combine different exercises in each session, including squats, deadlifts, overhead presses, bench presses, lunges, and bent-over rows. Other isolation movements that involve a single joint can be incorporated, such as bicep curls, triceps dips, and cable flys. Make sure that you always have a warm-up session before these high-intensity exercises. If you’re not sure if you’re doing certain exercises correctly, ask a trainer to demonstrate them for you.
Do More Cardio
It’s common knowledge that cardio is a very effective method for losing weight. Running, cycling, hiking, cycling, jumping rope, and rock climbing are all great examples of cardiovascular exercise. If you only want to do cardio by itself without any resistance training, then you should aim for three to five sessions per week at 45 to 60 minutes per session. If you’re also doing resistance exercises, two to three sessions per week should be more than enough. If you’re a beginner, you should start slow at an appropriate intensity suitable for your current level of fitness. Again, don’t forget to warm up first and be sure to drink enough water to stay hydrated.
Try Interval Training
Interval training is a cross between cardio and resistance training. It should be approached cautiously as it is a very intense exercise. For this training, choose an exercise, whether it’s sprinting or cycling, and work out as hard as you can for around twenty to thirty seconds. Take a break for another twenty to thirty seconds, and then repeat the same pattern ten to fifteen times. This kind of training constantly uses up stored fat for energy, which means that you get to burn a lot of calories. For this training, only two to three sessions per week will suffice.
Be Conscious of Your Diet
Other than physical activity, your diet is also very crucial to the success of your weight loss. You need to keep track of what you eat and how much. The most important thing is to eat natural foods just enough to satisfy you, preferably those that are home-cooked. Instead of eating junk and greasy foods that have little to no nutritional value, opt for healthier options such as lean meats, poultry, fish, nuts, eggs, fruits, vegetables, and a controlled amount of dairy. Moreover, you should cut out your sugar intake as much as you can. Avoid drinking alcohol and sugary beverages, and stop adding an excessive amount of sugar to your tea and coffee. Drink more water and start taking more supplements such as fish oils, multivitamins, or protein powder to ensure that you get all the nutrients that you need.
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