Weight Loss Tips for Men Over 40
Exercise isn’t enough to help you lose weight and maintain it at a healthy level. You’ve got to combine it with a good nutrition plan. Anyone looking to lose weight and strengthen their body should put together a good training schedule with various exercise techniques as well as prioritize eating a healthy, nutritious diet and staying hydrated. For men's over 40 fitness, the principle remains the same. However, you’ll be dealing with some biological changes working against you. Therefore, you’ll have to work hard and be consistent in the gym and in your meals. Finding it a little tough? Here are some things you should make a part of your strategy:
Incorporate resistance training
Regular strength training should most definitely be a part of your weight-loss strategy. It’s intense, works multiple parts of your body, and will burn a lot of energy. You don’t have to spend hours in the gym every day – two or three quality sessions a week will be enough to see results. An hour is enough to get in a great session, especially when you include compound movements like squats, lunges, deadlifts, bench presses, military presses, and even rows. Isolated exercises such as curls, calf raises, flies, and tricep pushdowns can be incredibly beneficial as well. Be sure to learn the right form for each exercise to stay safe and maximize your gains.
Never neglect cardio
If you’re really trying to lose weight, it won’t be easy for you to wiggle your way out of doing cardio. Cardio is such an important part of weight-loss and of strengthening your heart. Don’t think that you are limited to the treadmill – you can also swim, bike, hike, jump, climb, row, or even play basketball! If your choice form of cardio doesn’t involve resistance work, try to make time for cardio anywhere from three to five time a week. If there is resistance work, such as in rowing, two or three should be enough. Don’t forget to warm up properly and push yourself within your limits.
Try interval training
If cardio bores you out of your mind when it comes to losing weight, consider giving interval training a try. This method of training is often considered a cross between resistance and cardio. It’s intense and is sure to leave you tired and sweaty. All you’ve got to do is grab a timer and choose an exercise as two. You’ll have working periods and rest periods. Most people choose work periods of twenty or thirty seconds, alternating them with breaks of another twenty to thirty seconds. Keep cycling through rest and break periods ten to fifteen times. It will be tiring and strenuous, but it will burn some serious fat. Two or three sessions a week will do.
Change what’s on your plate
As already mentioned at the beginning of this piece, your diet is an important part of your weight-loss strategy. This is particularly true if you’re pushing forty. Your metabolism isn’t as fast as it used to be, and you won’t be able to eat all the junk that you used to. Work to transition to whole, natural foods such as lean meats, fish, poultry, eggs, nuts, seeds, fruits, vegetables, dairy, and grains. Opt out of sugar-laden foods and drinks, choosing water instead. If you need some extra fuel, consider protein powder, and toss in fish oil and a multivitamin for good measure for a well-rounded way of fueling your body. Losing weight over 40 for men can be more challenging compared to when you were younger, but it's worth it.
About the Author
Jack of all trades... master of none! Father of 3 awesome boys, husband to 1 amazing wife! Obstacle racer, procrastinator, computer nerd, trying not to follow the herd!