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The 3 Best Weight Loss Workouts For Men Over 50

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By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The The Fit Father Project

weight loss workouts for men over 50

When you’re searching for the best weight loss workouts for men over 50, you’re not just after some ‘hints and tips’ are you?

You want results, and you want to know exactly what to do to get them, right?

We'll show you right here, right now with these tried and tested weight loss workouts for men over 50 that have benefited thousands of men just like you.

Men that have made the decision to change their bodies, health, and, ultimately, their lives.

The Fit Father Project is a team of men's health doctors and trainers that want to provide you with all the information you need to lose weight, get fit, get healthy, and live longer for yourself and your family.

Here at the FFP, we have helped thousands of men lose weight and we are on a mission to help thousands and thousands more.

We're increasing our team of men’s health professionals so we can bring you more great resources to help you on your journey.

So now you know who we are and what we’re about, let’s dive right into what you came here for, the three best weight loss workouts for men over 50. Enjoy!

Looking for the ultimate weight loss plan for men over 50 as well? Click here!

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The 3 Best Weight Loss Workouts For Men Over 50

Workout 1: Strength Training to Build Essential Muscle

You may be thinking, “Do I really need to do strength training at my age?”

The answer is a big YES!

For all guys over 50, strength training is an essential part of losing weight and staying strong.

I'm sure you have done strength training before, but the thing to remember is that strength training workouts for men over 50 are noticeably different from the “bodybuilder splits” you may have tried back in the day.

As a man in your 50s, you no longer need to be doing specialized body-part specific workouts like “chest and triceps on Monday” and “back and biceps on Tuesday.”

New research actually suggests that full-body strength training sessions a few times per week are one of the big secrets to losing fat and building muscle for guys over 50.

You will get the best results by training all muscle groups in a single workout.

Full body strength training will help you maintain lean muscle and stay strong well into your 50s, 60s, and beyond.

It’s no longer all about building up the beach muscles to flex for the ladies!

Don’t get me wrong, you’ll still be looking good, but strength training for health and weight loss should now be your primary focus.

As a guy over 50, you need to continue using the most effective “bang-for-your-buck” exercises, like squats, dead-lifts, shoulder presses, and bench presses.

These exercises are the foundation of any good strength program and will get you feeling fit and strong again in no time.

One of the most important things to remember is to do these exercises in a safe way and with strict form.

For example, with squats, don't go lower than a 90-degree angle in your knees.

With deadlifts, work with a weight that allows you to keep a natural curve in your lower back.

When undertaking your full-body strength training workouts, you need to make sure you protect your joints.

Doing the exercises like I have advised above will help do this, as well as using more stabilizing muscles to help with balance and overall functionality.

Use dumbbells for these compound exercises instead of barbells to take pressure away from your shoulders and encourage joint stabilizer muscles to work.

best exercise for men 40+

What Are The 5 Best Muscle Building Exercises For Men 40+?

best exercise for men 40+
The secret to building age-defying muscle in your in 40s, 50s, & 60s is to modify the best muscle building exercises (bench, squats, rows) to make them safe on your joints…

You can do your full body workouts in a few ways.

You can complete the prescribed reps and sets in a basic format, you can complete the workouts in a circuit-fashion, or as super-sets.

Here are some examples of each workout type:

Approach 1: Basic Sets and Reps (best for pure muscle building)

  • Squats 1 x 12 – 30 secs rest – 1 x 12 – 60 secs rest
  • Dumbbell bench press 1 x 12 – 30 secs rest – 1 x 12 – 60 secs rest
  • Deadlifts 1 x 12 – 30 secs rest – 1 x 12 – 60 secs rest
  • Overhead press 1 x 12 – 30 secs rest – 1 x 12 – 60 secs rest
  • Bent over row 1 x 12 – 30 secs rest – 1 x 12 – 60 secs rest

Approach 2: Circuit-Style Strength Training (best for burning fat and increasing your metabolism)

  • Squats 1 x 12 – no rest
  • Bench Press 1 x 12 – no rest
  • Deadlifts 1 x 12 – no rest
  • Overhead Press 1 x 12 – no rest
  • Bent over row 1 x 12 – no rest

Continue through all exercises on the plan with no rest in between, take 60 seconds rest then repeat circuit.

Approach 3: Super-Set Workouts (a time-efficient hybrid approach for muscle building and fat-burning)

  • Squats 1 x 12 – no rest
  • Shoulder Press 1 x 12 – 30 secs rest
  • Repeat super-set, then move to next super-set of 2 different exercises

These formats mix up rest periods to include cardio work or to keep them more muscle focused.

The circuit would include the most cardio, with the super-set a happy medium and the sets and reps more on muscle.

Now you know what to do for your muscles, let's move on to the 2nd of our weight Loss Workouts For Men Over 50 and show you how to spark up your metabolism and shift unwanted body fat.

Workout 2: High-Intensity Interval Training (HIIT) to Increase Your Metabolism and Burn Fat Fast

You should know right off the bat that low impact HIIT training is your new fat burning best friend.

HIIT workouts are much more effective than long, slow cardio sessions in both time and results.

That's great news for you as a busy man that needs to get stuff done.

Here are some top benefits of low impact, HIIT vs steady-state cardio:

  • HIIT requires shorter overall workout time for better results.
  • HIIT Increases your metabolism for hours after your initial workout is completed – this is called “the afterburn effect.”
  • Studies show that HIIT can be up to 9 times more effective than traditional cardio like jogging at burning fat long-term.
  • With HIIT, there is much more variation so you won't get bored with doing the “same old” workouts.
  • Studies show that HIIT can help lower glucose levels and aid with type 2 diabetes.

A low impact HIIT workout will only take you 20 minutes and can be done on any piece of cardio equipment.

It consists of a one-minute burst of high intensity, then one minute at a lower intensity.

An example would be walking on a treadmill at 3.5 mph (5 km/h). Your HIIT workout would look like this:

  • Walk for one minute at a 1% gradient.
  • Increase the gradient to 6% for one minute for your higher intensity.
  • Continue to alternate between 1% and 6% gradient every minute for 20 minutes.

As you get fitter, you can increase the gradient or increase the speed.

We recommend you walking on a very steep incline gradient as your main way to increase intensity — rather than jogging to avoid too much impact to your knees.

As a guy in your 50’s, low impact HIIT should be your main formal workout for fat burning.

The last thing you need to be doing now is box jumps and burpees.

Keep it simple and keep it low impact.

This HIIT bodyweight workout for fat loss can be done at home with NO equipment!

Workout 3: Flexibility and Mobility to Prevent Injury and Get Rid of Aches and Pains

You know how it feels as you get older.

You start to feel the aches and pains kicking in and you find that some movements aren’t as easy as they used to be.

If this is how you feel right now, you need to get some flexibility and mobility workouts into your weekly plan.

I’m going to show you below how you can start to improve the discomfort of these aches and pains, and maybe even get rid of them completely.

Becoming more flexible and mobile will help you with everything you do in life, not just exercise.

Try to get into the habit of doing these three things:

  1. Mobility exercises each morning to prime your body for the day ahead
  2. Dynamic flexibility before your workouts (active warm-up; not holding long stretches)
  3. Static flexibility (holding stretches for longer) after your workout sessions.

I’m going to quickly break down each of these categories above to show you how to stay flexible and pain-free.

The Morning Mobility Routine For Guys 50+

In the morning, your main aim is to mobilize your body by doing these six exercises for 20 seconds each.

  • Neck twists flexions and extensions (slow and controlled)
  • Shoulder rolls and arm swings
  • Spinal twists, flexion, and extensions (slow and controlled)
  • Hip flexion, extension, and rotation
  • Knee flexion, extension, and rotation
  • Ankle flexion, extension, and rotation

If you practice these exercises, you will soon notice an improvement in any stiffness you have in your body and joints.

Add in the flexibility exercises, and you'll feel like a new man ready to take on the day.

Dynamic Warm-ups Before Exercise

Check out this video for some examples of good dynamic warm-ups before your full-body strength training sessions.

Static Stretches After Exercise

Check out this video (courtesy of our friends at HASFit) for some examples of good static stretches for after your full-body strength training sessions.

Another consideration when you start out on any exercise routine is the risk of injury, especially in later life.

Lots of guys will go headlong into new weight loss workouts for men over 50, only to have to stop after a few weeks due to an injury of one type or another.

The most common injuries we see as trainers are in the knees, lower back, and shoulders.

These are key areas you need to look after and make sure you get enough stretching into the surrounding muscles and mobility into the joints themselves.

See the program 26,000 guys over 40 are using to get results like these...

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A Healthy Diet is By Far the Best “Weight Loss Workout” Of All!

This is one of our most famous mantras here at the Fit Father Project:

You can't out-exercise a bad diet.

What that means is that no matter how well you carry out the exercises we have shown you above, if you have a bad diet, you will find it hard to make consistent progress in your weight loss.

Let me give you a little perspective on what I mean.

A large order of McDonald's fries contains 510 calories. To burn off those calories would take one hour of jogging.

I'm sure you'll agree, it's easier not to eat the fries!

Instead of asking you to count calories (because we know that's a pain), here at the FFP, we use a method called “perfect plates” — three basic rules to follow for each meal:

  1. Fill ¼ of your plate with lean protein, such as chicken, turkey, lean beef, or fish.
  2. Fill ¼ of your plate with complex carbs, like sweet potato, brown rice, wholewheat pasta, or quinoa.
  3. Finally, fill ½ of your plate with veggies. Try to get a good mix of colors, to get a combination of vitamins and minerals.

If you follow these simple steps and use good, healthy foods, you will lose weight.

Combine it with the weight loss workouts for men over 50 that we have shared above, and you are on the winning track to being in the best shape of your life in no time at all.

Having found the FFP, you are joining a brotherhood of men on exactly the same journey as you.

We are excited to have you on board and will be here every step of the way to support and guide you to achieving your weight loss goals.

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Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on weight loss workouts for men over 50.

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Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team

 

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