Men and Women Over 40

Men and Women Over 40 don’t give up on yourself! Why do you think it is all over at 40 and you cannot be active, athletic, and look good? You can have that all. Men and Women Over 40 it is the time when you have made mistakes and hopefully learned from many mistakes. It is a time to overcome and live life even more. It is not a time to give in and slow down. You can still be active, sexy and feel amazing.

Men and Women Over 40

Is it really that different for Men and Women Over 40? The truth is… No! Of course the genders have different complaints about their bodies as they age, but what is needed to make things happen is relatively the same.

So let’s start with the women and look at their biggest complaints about their bodies.

1. The disappearing waist and the lower tummy expanding. Many women allow themselves to fall into patterns that turn their shape into an apple or a sausage. Ultimately this shape isn’t just about being unattractive. This shape could also be associated with heart disease or insulin resistance which sets the body into turning calories into fat instead of using them for energy.
2. The thighs and butt. With a sedentary lifestyle, many ladies tend to lose shape in these areas. What was once round, firm and shapely, is now flabby, flat and dimpled. This often means many will skip out of wearing shorts or a bathing suit since the ‘cottage cheese’ like texture of their thighs and butt.
3. The back of the arm (Triceps Area). Without resistance training it is inevitable that women will lose their upper body strength and the soft or flabby arms set in.

Okay now for the Men… let’s take the biggest complaints are about their bodies.

1. The Beer Belly. Just like women, many men allow themselves to fall into patterns that turn those once flattened stomachs into bulging beer bellies. Outside of not being so attractive, this shape is also associated with heart disease, type 2 diabetes, insulin resistance, and more.
2. The Man Boobs. This is straight for poor nutrition and exacerbated by no upper body workouts. No man enjoys having their pecs look like women’s breast tissue.
3. The Upper Back. Without resistance training men will create flabby backs that are straight down into their waist versus a nice tapered V.

What is the answer for Men and Women Over 40?

Exercise and Nutrition! Of course you know this but here are a few suggestions of things that you can start doing today, even if you are not in a regular exercise routine yet, or still need some work on healthy nutrition.

For women, it is about adding these exercises.

1. The Squat. This is one of the MOST effective exercises to firm and tone the back of the legs, or hamstrings and the butt. When done correctly, will not only create a shapely leg and firm the butt area, but it will also protect the knees. The key to successfully incorporating the squat into a routine is to work into depth or range of motion slowly and in a pain free range.
2. The Lateral Lunge. When this lunge is done correctly, this exercise targets the glute area and inner thighs. A cardiovascular response can also be gained when a hop is added in between lunges and the pace is sped up.
3. The Deadlift. Many women typically have a muscle imbalance between quad and hamstring strength. This exercise targets the hamstrings, or back of the legs specifically as well as it addresses flexibility.
4. Triceps Dips. This will not only start to strengthen the triceps and decreasing the flab, but it will also help sculpt the shoulder which can enhance how the arms look overall.

For men, it is about adding these exercises.

1. Ab Work. This is one of the MOST effective exercises to firm and tone the abdominal muscles. There are an endless number of exercises that can create a stronger sexier midsection.
2. Push Ups. When done correctly, this exercise targets the pec major, pec minor, the lats (upper back), shoulders, and abs.
3. Pull Ups or Lat Pulldowns. This exercise targets the upper back but specifically hits the lats which is the muscle that will help develop that lean V taper to the waist. as well as it addresses flexibility.

Now that you have a few exercises to make a part of your workout regiment you need to know how often and what else to do. To begin building that beautiful and sexy physique you must train INTENSELY 3-4 days a week, as well as train 2 days with moderate exercise. Therefore working out should happen 5-6 days per week. The moderate exercise days should be in between intense workouts. Our bodies were meant to MOVE. We can’t expect to invest 30 minutes three times a week and have the body of our dreams. A daily, or near daily commitment to 45-60 minutes of exercise is required. This should include resistance style training or metabolic training 2-3 times per week, HIT Training 1-2 times per week, and another style of cardio (i.e. running, biking, swimming, etc) 1-2 times per week. For optimal results it is important to establish a periodized training plan.

Of course this should go without saying, but a supportive nutrition plan and plenty of plain old water is an absolute MUST. Dieting is not the answer to lasting weight loss. A diet that you start and stop is counterproductive. It is paramount to make life long nutritional changes that will result in lowering body fat levels and support lean muscle mass. The most important nutrition tips that can help lose that belly fat is keep starchy carbohydrates to no more than 2 servings a day for women and 3 servings for men, eat 4 servings of fresh vegetables a day, keep sugar grams at 60 grams per day or less, eat 15-20 grams of protein 4 times per day for women and 5 times per day for men, and drink 100 -150 ounces of water per day.

Men and Women Over 40 can have the body they desire, even if they have let it go. It may take a bit more effort but it is possible.

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