Nutrition for men over 40 is crucial because our metabolism slows down and we hold on to fat a lot easier than when we were younger. You need to be more mindful of what you eat and how much you take in.
How Much Should A 40 Year Old Man Eat?
Typically if you’re a 40 year old man, you want to be consuming between 1,800 calories if you’re living a sedentary lifestyle and 2,200 if you’re active.
If you’re living a sedentary lifestyle, you should make it your life goal to become more active. You will naturally want to consume more food, but make sure you consume the best and healthiest foods for your body (vegetables and fruits should make up 85% of your servings).
Full Day Of Eating – Nutrition For Men Over 40 – What I Eat To Stay Ripped with Funk Roberts
I wanted to share this video from Funk Roberts. He takes you through a full day of eating for men 35 and up.
Funk Roberts believes that nutrition is the best aspect of health you should pay attention to if you’re over 40, trying to build muscle and lose weight, and I Emphatically agree.
We recently took a look at a few of the things you can do for a full body workout plan for men over 40. While it’s natural to want to build muscle and maintain a strong physique, it’s also common to have to shed a few pounds at that age if you’ve been sedentary.
A 40 year old male weight loss workout is going to be vastly different from a workout where the central focus is building muscle, simply because one is going to have you in a caloric deficit and the other will have you in a caloric surplus.
How Can A 40 Year Old Lose Weight Fast?
While the discussion here is on a weight loss workout, we can’t ignore the importance of preparation on the diet and nutrition side. Some of the ancillary, but essential, things you can do are:
– Leave the soda alone. These are unnecessary calories that you don’t need which will only prolong the process. While is tastes great going down, it’s not worth it if you trying to shed pounds.
– Mind your portion sizes. I know how it can be when you get in front of some really good food. Your eyes can become bigger than your stomach and, over time, will expand your stomach much larger than you’d care for. Eat sensible portions, just enough to satisfaction.
– Fruits and vegetables. There is nothing more nutritious on this earth than fruits and vegetables. They should make up a majority of what you eat anyway.
– Eat less closer to bed time. While it’s not a good practice to eat late at any age, you will Really feel the negative effect when you get closer to 40. Your body needs time to digest your food (2 hours minimum, 12 hours maximum depending on who you ask), so the last thing you want to do is fall asleep in front of the television with 30 buffalo chicken bones from an hour ago.
Total Body HIIT Workout For Men Over 40
I wanted to share this workout because HIIT training (High Intensity Interval Training) is great for men 40 and up to burn fat, heat up your metabolism and maintain your stamina.
Fitness guru Funk Roberts takes you through a full body workout using mulit-joint movements, compound exercises and cardio which will help you burn fat even after your workout is done.
Why Is Losing Weight So Hard After 40?
There are many reasons why it can be difficult to lose weight after 40, but some of the essential reasons are a slowed metabolism and genetic weight gain.
This is not to say you can’t look your absolute best at 40, you’re just going to have to work a little harder for it.
*Side Note*: Find an activity you love to do that involves exerting a lot of energy and do a lot of it (roller skate, running, aerobics, martial arts, dancing)
How Can I Speed Up My Metabolism After 40?
-Become a tea drinker. Metabolism boosting teas like green tea and Oolong tea are great for burning fat. Tea can be enjoyed hot, room temperature or cold. Flavor it however you’d like, but try and keep it as natural as possible.
-Eat spicy food. Spices like chili peppers and cayenne have been shown to assist in burning fat, so add them into your food mix and reap the benefits.
-Drink more cold water. This is effective, but be careful not to overdue the cold fluids. You generally want to keep your body’s core temperature warm so you don’t compromise your immune system. However, a cold glass of water in moderation won’t hurt you.
Losing weight after 40 is not easy, but it doesn’t have to be difficult. Find a workout that works for you and your goals.
It’s gonna come down to trying different workouts, different dietary practices and different modes of lifestyle management.
Once you see your desired results happening, stick with it and build from there. Always remember to stick to best practices and have fun while you improve.
As a man over 40 I can relate to the adjustments it takes to get a complete workout in without getting gassed before it’s finished. It’s great we have guys like Sly, Arnold, Dwayne Johnson, Jason Statham and a slew of other Expendables as a beacon of motivation.
A full body workout for men over 40 isn’t a difficult exercise routine to put together at all. An example of hitting everything would be:
-3 sets of 8-10 Flat Bench
-3 sets of 8-10 Seated Rows (cable or on the Hammer Strength machine)
-3 sets of 8-10 Barbell Squats (or using the Hex Bar)
-3 sets of 8-10 Dumbbell Lateral Raises
-3 sets of 8-10 Barbell Curls (or with the EZ Bar)
3 sets of 8-10 Tricep Extensions (cable)
This is just an example. You can switch your exercises into many different circuits if you want, making sure you stimulate your muscle groups in different ways to shock them.
How Often Should A 40 Year Old Man Workout?
At the time of this blog post we are in the midst of a pandemic, so I am currently not in the gym.
When I was earlier this year, I was doing between 60-90 minutes of weight training, calisthenics and cardio 3 days a week.
The average recommended time for a workout for 40 year old men is 30 minutes of moderate intensity, daily.
See the difference?
I chose to workout 3 days and not everyday, which is why my sessions are longer. Again, find out what works for you and your lifestyle and be consistent.
And remember: Never overtrain!
Can You Build Muscle At Age 40?
Absolutely! With the right type of training and nutrition you can build muscle well into your 40s and all the way into your 80s. Age is nothing but a number and if you train that way you won’t put a limit on yourself.
Again, look at Arnold and Sylvester Stallone. They’re both 70+ and still kicking ass out here. It’s all about your mentality and how you train. So train hard and train carefully.
How Often Should A 40 Year Old Exercise?
I would have to say that it ultimately depends on where you are on your fitness journey. If you are just starting out and have no prior experience with exercise, ease into it. 2 days a week of moderate training is enough for your body to recover and build muscle.
Remember, you’re going to be shocking your body in a way you’ve never done before so that’s going to come with some soreness. Often times when soreness kicks in for someone new to fitness, it can be a discouraging feeling and you’ll want to sit out because of the pain.
You’re going to feel some kind of soreness so 2 days a week to start should keep this to a minimum.
You also want to ease into that 3 day regimen and hit each exercise at least twice in 1 week.
What Exercises Not To Do After 40?
While there are some exercises that are advised not to do after 40, it still depends on whether you’d like to experiment with them carefully and, preferably, with professional supervision (a trainer present).
Crunches are one because they simply are not enough alone to shave belly fat It’s best to do this exercise to supplement a more effective movement for your core.
Behind the neck lat pulldowns are another, however these are not a good idea to do at any age. Behind the neck lat pulldowns can be too much of a strain on the shoulders and cause internal rotation, which is a fast track to a pinched nerve.
Leg extensions are another because of the risk of knee damage. You want to be careful with your knees at any age, but for a workout for a 40 year old dumbbell lunges are a much better option.
A full body workout plan for men over 40 is a very effective way to stay in shape and maintain your physique for years even beyond your 40s.
Be safe, be patient, take your time and remember that you’re not competing with anyone. It’s all about your health at the end of the day.
What are some of your favorite exercises to maintain your physique? Let me know!