How to Workout Over Age 40

Just because you're over age 40 is no reason to give up and accept being an out of shape middle aged man. As soon as you begin to think like an old man, you are an old man. With some dedication and effort you can get back in shape and quite possibly have a better physique than you ever had in your life. Start a new fitness program and workout today!

Difficulty: Moderate

Instructions

Things You'll Need:

• Supplements
• Protien
• Sleep
• 5-6 meals a day

1. First off, get your mind right. Surround yourself with motivational pictures, items or whatever. Start thinking young again and make a promise to yourself to get in shape.

2. Start working out again but take it slow. It'll take a bit longer for your muscles and joints to get used to the increased stress of weight lifting. Take it slow and avoid injury.

3. Warm up before your workout. In order to avoid injury you need to limber up and get the blood moving. To get the most out of your first few sets warm up with light weight.

4. Despite the popular myth, you do NOT need to spend hours in the gym every day. In fact, more is not better, smarter is better. Do targeted workouts on specific body parts and get out of the gym to start growing. Make sure you give each body part at least 2 days to recover after working out.

5. Without question you need to get enough sleep. Muscle only grows while you sleep, not while you workout so make sure to get at least 7 hours a night if possible.

6. You must take vitamins every day. The fact is our bodies are producing less testosterone and we need to give ourselves the supplies it needs to make as much testosterone as it can.

7. Eat at least 5, preferrably 6 meals a day. You must take in enough food to grow. If you don't eat enough you simply will not grow muscle. You can spend 6 hours a day in the gym and nothing will happen. If you want to gain 20 pounds of muscle then you need to gain 20 poumds so eat, and eat some more.

8. Supplement your food with protien. You need to take in at least 1.5 grams of protien per pound of body weight to gain muscle efficiently. So if you weigh 180 pounds look to take in 270 grams of protien daily.

9. Do cardio a few times a week. There are many benefits to doing this. It strengthens the heart and lungs and even aids in recovery after your workout. Start with walking on a treadmill and gradually increase the intensity. It will improve your workouts.

10. Keep a journal of your workout progress; every exercise, weight used, reps and rest time. Continually strive to increase your reps and or weight. Don't push it, take it slow. With a journal you'll be able to see where you are succeeding and where you need to work harder. You can also see your strength increasing, another way to stay motivated.

11. While working out or doing cardio it is important to stay hydrated. Drink plenty of water!

Tips & Warnings

• Keep a journal
• Use protien powder make your protien intake goals
• Get plenty of sleep
• Consult with a doctor before starting an exercise program
• Make sure you warm up before working out
• Stretch before and after your workout to reduce the chance of injury

Resources

• Save 10% off your first order with eSource Nutrition. Use code LS10 at checkout
• Men's Health Home Workout Bible
• Personal Trainer Secrets For Men Over 40
• New Micosamine for joint support and pain relief

[tylamac]

on 1/27/2009 Excellent tips for men who want to stay young as long as possible! I hope they'll take your advice.