When you’re over 40 and you’re determined to improve the way you look and feel, you may be having major setbacks due to sabotaging beliefs. You’ll think that it’s too late, that your prime years are gone and that your body won’t respond to exercise as it would at a younger age. Nothing of this is true. Muscles can still grow and proof of 40+ successful bodybuilders abounds, so all you need is to have access to the tips that will help you make progress.
Set your goals
Even if you’re 60, it’s not too late. Be clear about what you want to achieve: do you want to lose weight, be in a better shape, have more mobility or build muscle and bulk up like never before? This will help you figure out the right exercise and diet for you.
Find a source of motivation
It’s going to be hard, everyone knows it. You’ll be getting bored at times and feel like quitting. This is why you need something to motivate you. Maybe you already have a health condition or a chronic illness. Go to your doctor to discuss the ways sports and training might help you. Regular exercise can help you find countless conditions and get long lasting relief. Also, constantly looking at sports magazines (fitness especially) and choosing a few role models will keep you constantly motivated.
Adapt your diet
Food will determine 50% of your results, if not more. Read about proper nutrition for your group age. This will be different from that suitable to young age. Also, you will need to get used to counting calories and boost these significantly. Protein has to find its way to every meal you eat and in larger quantities. Basically, you need one gram of protein per pound of body weight. You’ll have to ingest more healthy fats, but also good carbs that will provide you with the much needed energy. Meals will change drastically – ditch the processed foods in the favor of healthy, wholesome foods. Introduce more vegetables and fruits to your diet.
Start looking into supplements
Going for 100% natural big muscles is hard. To get ripped and be efficient at it, you need help in the form of supplements, which are amazingly varied. You can start taking whey protein powder, stimulants/energizers, BCAAs and so on. If your testosterone levels are low, you must choose a way to boost this hormone, as it will help tremendously.
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Make your workout schedule
Normally, you wouldn’t need more than 3 to 4 workouts each week. You don’t have to push yourself too hard – just ensure it’s enough of a challenge. Here’s what to include for making sure every muscle group in your body is getting a good workout:
- Bench presses
- Leg presses
- Hamstring curls
- Seated cable rows
- Bicep curls
- Lat pulldowns
- Ball crunches
- Triceps rope pushdowns
Online, you will find numerous examples for each of these exercises.
Plan your recovery
If you’re past your prime age, your body will have a reduced recovery capacity. Each intense training session will take its toll and there is no way around it. You need to push your muscles hard in order to have results. This stress will then require you to give yourself time, so that the muscle fibers are healed and strengthened. Schedule your workouts and balance these in a way that you’re not exhausted for days after you go to the gym.
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