Your fitness plan at 40 and over is a classic case of paying me now or paying me later! By taking action NOW, you will be doing yourself a huge favor as far as maintaining healthy bones, muscles, and your range of motion.
If you neglect your fitness now when you become 50, 60 and beyond you are going to find it far more difficult to reach your fitness goals! Weight training, resistance training, bodybuilding whatever you want to call it is basically the same thing - you are using some type of weights or machines or device to increase muscle mass.
So you think you are too old? You need some type of proof? Check out the senior bodybuilder that compete in their 40's - 50's -60's and 70+ yes that is right 70+! So lose the fat and gain some muscle, here are 5 important factors to consider: 1.
Your Daily Calorie Intake for Your Fat Loss Goals As we age we tend to lose muscle mass and our metabolism decreases - see where this is going? So unless you decrease your calorie intake to match your metabolism you're going to gain fat - not good! The solution is simple decrease your calorie intake and increase your workouts until your metabolism kicks into gear and then slowly increase your calorie intake.
You will need to get in touch with your body and pay attention to what is working decrease or increase depending on your results.
A good starting point is 10-12 calories per pound of your bodyweight, then in a few weeks increase or decrease depending on your results.
It would be very wise to start a journal to track your results.
2.
Your Nutrient Plan - Specially Your Protein Intake.
You may want to increase your protein intake to help boost your metabolism and help you from losing any more muscle mass.
Good lean sources of protein are low-fat milk or related products, lean red meat, poultry, fish and egg whites.
3.
Other Nutrients You May Consider as Part of Your Diet.
After you have designed a balanced diet for your fitness goals you may also consider other nutrients such as calcium, dietary fiber and adjusting your sodium intake.
As we get older many of us decrease our intake of dairy products which decreases or calcium and protein intake.
The most important nutrient is WATER drinks lots of it and often.
4.
Resistance Training of Some Type is Your Best Plan.
Now this is where the fun begins! Right? Time to get excited! Resistance slash weight training slash bodybuilding is going to promote the increase of muscle mass - our ultimate goal! You need to start to regain your muscle mass that has been slowly decreasing with age.
What is important is your approach to a fitness program - go slow! See your doctor first and then work into a steady low intensity program and build from there.
Remember it is not just your muscles that need to get in shape but also your joints and tendons.
Remember you do not increase your muscle mass during the workout but rather when you rest so recover is important especially at older ages.
Allow for adequate recovery! 5.
Don't Forget the Cardio but Make it Something You Enjoy! Cardio is a very important part of your fitness program but it can also be the most BORING! So choose something that you will enjoy doing so you don't put it off.
You may consider using several different plans so you can mix it up each week or month.
Take into consideration your physical condition - if you have joint issues or other problems use a cardio plan that is low impact.
A final thought - regardless of your fitness program or diet it will only work as well as your attitude towards your goals.
You have to be realistic and patient.
Plan your work and work your plan, you will be AMAZED how your body will respond!