I get a lot of requests from clients in Boise, ID for fitness tips for men in their 40s. That’s because staying fit is not only more important the older you get, but also far harder. It takes more perseverance to get or stay fit than it did in the 20s or 30s and longer to build the muscle tissue you hope to achieve. That doesn’t mean it’s impossible. It’s very possible and definitely worth the effort. The sooner you start with the program, the better. Muscle mass loss begins in the 30s, so by the 40s it’s well on its way.
The goal is never too big to achieve.
Maybe it’s more than just building muscle mass that you need. Maybe you need to shed weight…lots and lots of weight. Don’t despair or get overwhelmed. You have to break it down to smaller goals that are easier to accomplish. Start by finding out what you CAN do and where your limits are and work from there, increasing the amount of weight you lift or the number of repetitions as you go. Whether you’re trying to shed weight or just build muscle tissue, a healthy diet is also important.
You have to start somewhere.
On the other side of the coin are people who hesitate to begin for a number of reasons. You know that it’s not going to be overnight and might want to wait to start a program for just the right time. That perfect time never comes and you continue a downward spiral. You have to start somewhere and sometime if you want to stop the slow wasting of muscle tissue, so why not right now? You can begin simply, by getting more exercise walking. Start working out at a gym with a personal trainer for the best results. The trainer will create a program specifically to help maintain muscle mass and build it.
Combine your strength training with other types of fitness training.
You need more than just strength training to get fit. You need flexibility training to increase your range of motion and prevent injury. You also need endurance and balance training. Consider getting several types of training at once. HIIT training with weights can address both cardio and strength. Depending on the exercises used, it could also include flexibility and balance. Core strength is important and can also help you increase your fitness in all areas.
- When trying to build muscle mass, consistency is the key. You won’t get the results you want if you only do few session a month. You need to create a workout you can do three times a week and stick with that schedule.
- Eating healthy is extremely important. It provides the nutrients to build muscle tissue. Making sure your diet contains adequate protein, vitamin D and omega-3 fatty acids for muscle building, as well as other nutrients to keep your body functioning in a healthy manner.
- While men may worry about building muscle tissue, women should, too. Loss of muscle tissue can lead to osteoporosis. Strength training can reduce the potential for bone loss.
- One reason weight loss is more difficult as you age is that you have less muscle tissue, so you burn fewer calories. Muscle tissue requires more calories than fat tissue does, so you’ll burn more calories 24/7.