This does not mean that if you exercise you can eat what you like! While some of them may have your best interests at heart, not all of them will. BUT… in this article, we'll show you simple and sustainable workout and eating habits that will be manageable and effective over the long term. Thanks for reading! His report brings encouraging news to any middle-aged people who may feel it's too late to get fit. The important thing is to build a habit of this simple activity. He has created articles for more than 70 international clients. All Rights Reserved. He recommends that people in middle age first consult with a doctor before beginning any exercise regimen. BUT… More effective exercise will help to address this metabolic shift and reduction in natural testosterone. Getting in shape has never been so easy, and we know you'll actually enjoy it! The older you get, the more prone you are to injury, so don't overtax yourself -- build your endurance level gradually. If they also managed to lose enough weight so that they weren't obese, the study found that all those who made these changes had a 35 percent less chance of cardiovascular disease and their "all-cause" mortality risks went down by 40 percent. At the same time sleeping increases your levels of leptin, which is the hormone that tells your body you have had enough to eat. Regardless of how physically fit or unfit you were in your younger years, it's possible to keep yourself physically and mentally fit at age 40 and beyond. Scott Roberts studied communications at the University of Southern Indiana and has written for local newspapers throughout his adult life. Although healthy eating will have the biggest effect on getting in shape at 40, you do still need to exercise, or at least perform physical activity each day. Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. You can be fit and healthy at any age." According to pharmacist and gynecologist C.W. Since there is a tendency to gain about 10 pounds per decade after age 40, (primarily due to loss in muscle mass - if you gain 10 pounds after 40, the net gain is usually from adding 15 pounds of fat and losing five pounds of muscle). Instead of focusing on the next film, regardless of what time it ends, know that you need to go to bed. These two natural changes will, unfortunately, lead to decreased muscle mass and increased body fat. Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. Fitness Tips For Men Over 40: Getting in Shape Is Possible. D. espite what you may have heard, round is not the shape to be and the dad bod is not healthy. The first step, which you can take right now, is to stop eating processed foods. I… In 2007, Dr. Dana King, of the Medical University of South Caroline, Charleston, presented a secondary analysis of the "Atherosclerosis Risk in Communities," study, looking at the adoption of healthy habits in middle age. Whatever the trigger is, you need to hold onto this. An accomplished artist, he has illustrated and written cartoons for newspapers and GoComics.com. PT, Precision Nutrition 1, C.O.O., The The Fit Father Project. As you age, your metabolism slows, your bones lose their density and your muscle mass decreases. You can ramp up your savings. Men just like you are getting in shape; not just doing it for themselves, but for their families and loved ones. After easing into fitness, this is what those over 40 should aspire to do regularly: moderate aerobic activity for 30 minutes daily (100 steps per minute) We can’t wait to support you toward greater health, energy, and vitality. Randolph, women experience dramatic drops in estrogen after 40 -- but they lose even more progesterone, which helps balance the influence of estrogen in the body.In men, progesterone levels also drop, which causes testosterone levels to drop and leads to estrogen dominance -- yes, men have estrogen, too.cause: 1. Create an eating schedule to ensure you eat properly throughout the day. Without this drive you will still struggle to develop the healthy habits and lifestyle changes that are essential to finding the new you: Most men will have a trigger that focuses them on getting into shape. Middle-aged people gain weight more easily, particularly women. Find an exercise you love doing. There is a simple reason for this: exercise increases the level of lean muscle in … That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. The Fit Father Project has already helped thousands of men to improve their physical fitness and their possibilities for the future. If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…. And when it comes to online content, integrity and trust is everything. Because as far as we’re concerned, you’re our family too. More Young People Are Having Heart Attacks, Functional Fitness Facts: Over Forty Fitness, Internal Medicine News: Lifestyle Changes in Middle Age. PT, Precision Nutrition 1. Even if you’ve waited until your late 40s to decide to get toned and fit, it’s not too late -- but you do have your work cut out for you. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. Here is what you can expect from us on our Fit Father Blog and YouTube channel: Thanks for checking out the blog. Walking is something you already do every day, so it should be fairly easy to increase the amount you do. This workout, along with the many others that you can access through the Fit Father Project, can be achieved in less than half an hour! Fitness expert Jim Plummer assures readers of his Functional Fitness Facts websites, "Over 40 fitness is not a contradiction 1. In your 40s, it’s not too late to get back on track if you need to. Or you can visit our FF30X program overview page and start getting in shape with our full program, today. There are many websites and friends who will advise you regarding the best workout you should do. According to pharmacist and gynecologist C.W. Much of the time the issue is that you do not have the time or motivation to stick to a workout. There is one simple step you can take to ensure you are doing enough physical activity: Walk for half an hour each day. If you ever struggle with motivation, one look at this picture will ensure you are ready to exercise. But it is! You’re more likely to stick with something that you enjoy. The Fit Father project is here to help you. You have to believe you're going to succeed in your goal of getting in shape at 40. Muscle burns more calories than fat. You may have thought that you no longer need a bedtime; this is something that you do for children to ensure they get enough sleep, (or to make sure you have an evening). In the world of medicine, most doctors will agree that it is easier to prevent a disease from happening than it is to cure it. Yes, it’s easier to think of it that way but you need to focus on what is best for you now and in the future. As this is the hormone that tells your body when you are hungry, lower levels are good! Simply replace your habitual walk with the Fit Father 24-min fat burning workout. Therefore, if you continue to eat in the same way as you have always done, this metabolic change will mean you don't naturally shift as many calories as you previously did. So while getting fit after 40 is about easing into specific exercises tailored to success, it’s also about understanding your underlying motivation for doing so. There are simply too many factors which can ensure you are out of shape before you even realize it: Between family responsibilities, work duties, and home maintenance, we understand it can be difficult to maintain a disciplined workout schedule.