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!
Method Man is without a doubt on of the greatest MCs to ever touch a microphone. Endless hits such as Bring The Pain, All I Need featuring Mary J. Blige and How High have found their way to millions of fans world wide.
Now with that being said, the Method Man I grew up on was fueled by the advocacy of getting high off of some of the best weed and nice off of that hood liquor.
“I got fat bags of skunk, I got White Owl Blunts and I’m about to go get lifted, yes I’m about to go get lifted.”
“I got myself a 40, I got myself a shorty and I’m about to go and st*ck it, yes I’m about to go and st*ck it…”
Now this is not to say you can’t be in shape and do these things. You can….but don’t make the illusion that working out will protect you from the ills of these activities (especially if done in abundance).
Method Man is a certified legend and he has clearly evolved into a more health conscious guy. Does he still smoke weed? Probably. Does he still have a drink or 3? Most likely.
But we have to salute the brother and his fitness/lifestyle transformation.
Method Man (Clifford Smith) is still a young man at 49 but he’s no “spring chicken” anymore. I commend him and others like him who have the self awareness to pivot into a healthier lifestyle at a later time in life than not at all.
Let me be clear: It’s NEVER too late to transform yourself!
I’ve learned this over the past few years on my own journey.
But the longer you wait to do so, it can provide more of a challenge.
Back in August, Men’s Health did a feature on the Ticalion Stallion looking in on his early morning workout and he’s giving people half his age a run for their money.
Check it out and let me know what you think. Salute Meth! Let’s Go!
I’ve fumbled a lot of things in life. Projects, assignments in school, business ideas, etc. But it was always because I had no structure, organization and execution. In my opinion they are the holy trinity for getting shit done.
Allow me to explain.
Having it all laid out….exactly the “thing” in front of you. That thing could be a project, a business, an event or a life plan to change for the better. When you have a structure (tangible or intangible), it gives you a sense of your purpose.
It shows you exactly what it is to be done, what it is exactly that needs to be completed.
Being organized might be the #2 or #3 thing that determines success.
Have you ever wondered what it would be like to put your socks on your hands and your gloves your feet?
Have you ever thought to put park your car in your bedroom while you sleep in your garage?
Really? Why not?
Probably because it’s not the organized (or sensible) thing to do.
Nothing can flow without organization. Think of how many times you’ve been in a rush to get somewhere and you can find anything because of the mess you made.
Think of when you’re on the phone with someone and you need to write something down quickly, but can’t find a pen because they’re all under a stack of papers, or in the kitchen next to the juicer.
A lack of organization can turn a dream project into a nightmare. No organization can determine if an idea sees the light of day, or fails in the garage that it was created in.
A gun is worthless unless the trigger is fired. An automobile is worthless unless it’s driven on the road. A plan is worthless if it’s not EXECUTED. You must take action to get results. You must get out of your head and into your body and Make It Happen.
It’s of my opinion that execution is the Most important step in this holy trinity of process. Yes, a thought can spawn an idea, but that idea must be acted upon. It must be put into motion and executed well.
For every hour of study you put in, an hour of implementation (execution) should follow. Watch the magic that happens when you do this. You can change your whole life!
Get your structure together. Make sure you can identify exactly what it is you need to understand (the mission, the task, the object etc.).
Then, organize it. Put your pieces in the right places, get your resources and your tools together and know what it is you’re going to do.
Finally, Execute it. Put your structured plan into action and watch the results materialize before your very eyes.
So, what is your plan? How are you going to implement?