Fitness trainers suggest a well-rounded workout routine no matter what your goal. However, weight training is the only true way to build muscle, whether you are young or old. Supplement the weight training with cardio to maintain cardiovascular strength and ward off potential heart attacks.Try to work out at least four times a week.
Start with some form of cardio. According to Chanda Childress, a personal fitness trainer at Gold's Gym in Cumming, Georgia, the goal is to burn 400 calories in 40 minutes. Most advanced cardio equipment comes with a calorie counter. Input your weight, and the machine keeps a running count of calories burned as you walk or run on the treadmill.
The danger is in focusing on just one area instead of your overall health, especially as you get older.
“Most men want to focus on the bench press and the pecs (pectoral muscles) and get all beefed up with the biceps etc.,” says Childress. “I say, focus on your core, which equals back strength. If your core is strong, you can lift the weights you want in order to build muscle.”
Use a BOSU ( both sides up) half ball. Practice standing on the ball first, with no weights. Once you are comfortable, add hand weights. This combines strengthening the core along with balance.
Choose free weights or machine weights. Complete eight to 12 reps in each set. Three sets is the general rule for building and exhausting muscle. Rest up to a minute between sets. Don't work your whole body every time you work out; divide your body into sections. Start with the large muscles groups because they burn the most energy. Do chest and back one day; legs and shoulders another. Alternating days allows each group to recover before training again. Supplement your large muscle groups by training your arms (biceps and triceps) and your core (abs) every day.
If you're in a hurry and can't get a full workout in, push-ups are a man's best friend. This exercise can train every muscle in your upper body, from your waist to your neck. Combine them with some form of cardio, and it's a great way to get in a quick workout.
If after doing all this on a consistent basis you look the same, it's time to check your diet. Eighty percent of your appearance is based on what you put in your mouth. Protein builds muscle; carbohydrates are fuel. Find the right balance between the two for your body. Cut back on fats and sugars. If you are a man who likes his beer, the calories in the alcohol alone could be sabotaging your entire health plan.