Men Fitness Over 40 - Weight Loss Training & Fitness Tips For 40 Plus Men

You might have heard the saying - Life begins after 40. It is the age when our body goes through many internal & external changes. We become vulnerable of ailments at this stage. So one must take utmost care of their health at this age. The fitness for men over 40 might vary as compared to the women as the hormonal changes differ in the two.

Here are some weight training & fitness tips for men over 40:

Diet: At this age its best to take a balanced diet that comprises of all required nutrients. These include vitamins, minerals and most of all fibers. In order to balance your weighty that is very important over 40, you must have your meals on time and avoid trans fats. Include a lot of raw fruits & vegetables, lean proteins and nuts in you diet. Although, you might be taking a perfectly balanced diet, having multivitamin & mineral supplements adds to your well being and the total health.

Watch for some things: In order to take care of their fitness, men over 40 must check on their weight. Make sure that you do not gain much. Also if you go for peeing too many times in the night, this calls for a medical check up. Avoid smoking and limit your alcohol intake.




Exercises:There are several weight training routines that you can look up to. These include the following:

· Back squats
· Power snatch
· Sit ups
· Chest press
· Leg curls
· Bicep curls
· Lower back extension
· Leg presses

Consider the following tips when it comes to weight training for men fitness over 40.

· Do not make them too hard for your self. You might start with the moderate intensity exercises and shift to the high intensity slowly.

· You must exercise 30 minutes daily I case you are doing moderate ones. For the high intensity ones, you may only workout 3 times in a week.

· Instead of doing the wrong exercises seek for some guidance from the professional trainers.

· Consistency is very important. You pick up any exercises or diet, you must do it properly and consistently.

Article Source: http://EzineArticles.com/expert/Anna_Holman/50394

4 Tips On How To Build Muscle After Weight Loss

Weight loss is usually accompanied by muscle loss which often makes you look slightly saggy which can make you insecure about your looks. The best way of regaining your confidence is by building muscles. The good side is that you can easily do this using the following tips.

Raising your calorie intake

The best time to build your muscles mass is immediately after you stop eating your weight loss diet. Here you need to increase your carb intake by 150 grams per day.

To ensure that you are safe, you should get the carbs from healthy sources such as high-carb fruits. Some of the best fruits that you should take are: bananas and pineapples. Other great sources of healthy carbs are: beans, peas, whole grain breads, brown rice and sweet potatoes.




Incorporating resistance training in your exercise routine

Resistance training has been found to be very effective in increasing the body muscles. For ideal results you should include exercises that target the large muscle groups.

Some of the great exercises that you should engage in are: pushups, pull-ups, lunges and squats. If you have access to dumbbells and barbells you should engage in exercises such as: chest presses, dumbbell squats, and upright rows.

To avoid burn out, you should do the exercises in sets and repetitions. Here you should perform exercises in two or three sets of 12-15 repetitions.

You should also avoid resting for long periods of time between the sets. For ideal results you should limit the recovery periods between sets to one minute or less.

Allowing rest days

For proper physiological response you need to rest after exercising. Experts recommend that you should engage in strenuous resistance training for two or three days and then rest for one day.

Eating supplemental protein

Proteins are very important in muscle building; therefore, you should eat plenty of them. It has been found that proteins contain a number of amino acids that combine to promote muscle growth.

For you to gain muscle mass you should consume 1-1.2 grams of protein per kilogram of body weight. If you are unable to eat this number of proteins through balanced diet, you should seek assistance from supplemental protein powders.

These are tips on how to build muscle after weight loss. To ensure that you gain muscle the healthy way, it's recommended that you join a gym where you will work out under the supervision of a professional.

Article Source: http://EzineArticles.com/expert/P_K_Martin/1589987