Getting in shape may seem difficult if you're a man older than 40. However, you can shed excess pounds if you're willing to put in the time and effort. The best weight loss workouts include cardiovascular training, strength work and stretching. Consult your physician before you begin an exercise program.
Cardio Exercise
Include cardio in your fitness routine to condition your body. This type of exercise gets your heart rate up and burns calories. Ride a bike, run, swim, play a sport or walk during your cardio sessions. While you don't need to exercise at full speed, you should aim for 75 percent of your capacity. To get the most out of your workout, exercise for at least 25 minutes to get your heart rate up into the target area. Include at least three cardio sessions in your weekly fitness routine.
Strength Training
Combine strength training with cardio for a well-rounded weight loss workout. Lifting weights builds strength and burns calories even when you're at rest. As long as you haven't suffered any serious health issues, your muscles will respond well to strength training exercises even if you're over 40. Target your shoulders, arms, back, chest, abs, glutes, hamstrings and calf muscles. Include three strength training sessions in your weekly routine -- perform this type of exercise on nonconsecutive days.
If you have a training partner who can spot you, lifting free weights works best. Include such exercises as bench presses, arm curls, lunges and dead lifts. Use circuit training machines if you don't have access to a spotter or free weights. Use your body weight as resistance if you're working out at home; perform such exercises as push-ups, pull-ups and crunches.
Stretching
Always stretch before and after your workouts to prevent injuries. While you can stretch your muscles without equipment, using resistance bands can help you loosen your muscles, tendons and ligaments before such activities as running and weight lifting. Resistance, or stretch, bands also help you cool down after a workout.
Healthy Diet
Complement your weight loss workout with a healthy diet to get the best -- and fastest -- results. Instead of red meat, eat fish and chicken as your main sources of protein. Include two portions of fresh vegetables and fruit in your daily diet. Replace simple carbohydrates with such complex carbs as brown rice and oatmeal, which will help fuel your exercise routine. Avoid junk foods. Drink at least 64 oz. of water a day to wash toxins from your body and lubricate your vital organs.
Warning
Don't overtrain when you're trying to lose weight; you can injure yourself and do more harm than good. This is especially true when it comes to strength training -- always give your body a 24-hour rest between sessions. Slowly increase the intensity and duration of your workouts. In addition to reducing your risk of injury, this approach will help you stick with your fitness routine. You're less likely to skip a workout if you don't overtrain your body.
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