Low testosterone levels are associated with gaining belly fat and also the loss of muscle mass and libido in men.
Nature may have intended your levels of testosterone to drop, but you can fight back. Find out why testosterone is so important to your continued health and how to make the most of your workouts when working out over 40.
Understand the Motivation For Working Out Over 40
The main incentive for working out over 40 is usually a health scare or an upcoming event. But, you will need more than this in order to develop a habit that will last you a lifetime.
Of course, we’ve all been there, a hard day’s work has resulted in aches and pains; some in places that you didn’t know could ache! You can simply put it down to getting older, or you can fight back!
As there is no magical fountain of youth or no one has found one yet; then you will need to do it for yourself; choosing the right diet and workout routine is much easier when your motivation is right.
- Set yourself a target and a vision; this will help to motivate you even on the days when you struggle.
Discover Testosterones Effect On Your Body
Testosterone is called the male hormone because it is very important to your health and the smooth operation of your body. It is also present in woman but at much lower levels.
You might be surprised to know that testosterone is produced in your testes from just 7 weeks after you have been conceived!
Testosterone is produced naturally by your body and helps to ensure the healthy growth of your reproductive organs. But, it does so much more:
- Promotes protein synthesis which allows your muscles to repair and grow
- Increases bone mass
- Regulates fat distribution in the body; testosterone can be turned into estrogen which encourages fat accumulation on your belly
- Assists in the production of red blood cells
It is worth noting that the more body fat you have the higher your level of estrogen will be and the lower your testosterone level.
To prevent this, you need to inhibit the production of aromatase, and this can be done through the use of a balanced diet.
Find Out Why Working Out Helps
Working out over 40 and even below 40 will burn fat, decreasing the amount of estrogen in your body and break the vicious cycle of fat building.
Testosterone levels can also be increased by undertaking high-intensity exercises. Try sprinting or lifting heavy weights.
Studies have shown this boosts testosterone production and helps to maintain it throughout the day.
Working out simply boosts your testosterone levels and makes you feel good; even when you don’t feel like doing it, you will be glad you did!
Learn the 6 Tips That Will Get You The Most from Your Workout
You already knew that working out over 40 was good for your health, but now you know that your entire body will benefit from it and you will feel manlier!
So, how do you make sure you are getting the most from your workout?
These 6 tips will ensure you adapt your lifestyle as well as your workout to maximize your results:
Tip # 1 – Use Flexibility Before & After Your Workouts
If you want to push your muscles to the limit then you need them and the surrounding tendons and ligaments to be warmed up and ready to grow.
Stretching before you start is an effective way of preparing your body and will help to prevent injury; allowing you to keep working out over 40 and beyond.
Pre-Workout Lower Body Warm-Up & Stretch
Pre-Workout Upper Body Warm-Up & Stretch
Post-Workout Ground Up Stretch Routine
Tip # 2 – Do Compound Exercises For Strength & Stability
A good workout should make your muscles work together. This is done through the use of compound exercises such as the Barbell back squat.
Compound exercises work several of your muscles at the same time which increases the muscle growth you can experience while working out; without extending the time required.
But, this type of exercise also helps to build core strength and improve balance. This is essential as you age to increase your strength and limit your chances of falling and injuring yourself.
Tip # 3 – Take The Correct Rest Periods Between Sets
By now you are probably aware that a high-intensity compound exercise can provide excellent results in a much shorter time span that individual exercises. However, it is important to rest for between 30 and 300 seconds between sets:
- 180 – 300 seconds allows the phosphagen levels in your body to recover; this ensures you have maximum muscle ready for your next set of reps. Studies also suggest that this approach will provide greater increases in testosterone levels.
- 30 – 180 seconds is best if you are looking to build your ability to complete explosive short-term exercises. Your lactate levels will be high, and your body will have to work harder to deal with this. This rest gap is linked to increased levels of growth hormone.
When you are working out over 40 it is important to take the right rest break for your exercise type and goals; you will see much better results.
Tip # 4 – Make Sure To Get Enough Sleep
Sleep is wonderful; there is nothing quite like the warmth of your bed; it is always especially inviting when you have to get up!
But sleep serves a valuable purpose. It allows your body to rest and recover, sleep repairs and builds muscles as well as reducing your appetite.
The Fit Father Project recommends you get a minimum of 7 hours sleep each night to ensure you are properly rested, your body is balanced, and you are ready to complete your best workout ever.
Tip # 5 – Get On A Healthy Eating Plan
It doesn’t matter how much you exercise if you have a bad diet. If you haven’t already seen the free 1-day meal plan then now is the time to look.
Eating right will ensure that your muscles are primed, ready to grow. It will also ensure that you have an even supply of energy throughout the day; preventing unhealthy snacking.
Now you can look romantic while building muscle.
Tip # 6 – Set Yourself Goals…And Take Action On Them
You will never achieve your best workout unless you have a solid goal in mind. The idea of just getting to the end of the workout is not enough.
You need something that will inspire you and motivate you to achieve more while working out over 40.
The original vision, such as a reunion, may have passed but now you need to create a new one.
This can be short-term such as having the best body on the beach for the summer, or longer term like completing a marathon or starting a new hobby at 60.
The important thing when working out over 40 is to have something to aim for. This will motivate you to work as hard as possible and get the most from every workout.
Working out over 40 is more than just possible, you will be joining the thousands of other people who have achieved successful weight loss and built muscle through the Fit Father Project.
Whether you need a little extra motivation or information to assist with your training schedule, we have what you need. Feel motivated, workout to your limits and enjoy the rewards. I am here to support you at every stage of your journey.
Yours in health,
Small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information on working out over 40. Thanks for reading!