Testosterone production in men declines with age and results in a loss of muscle mass, slower metabolism, weight gain and increased fat deposits on the belly, waist and chest area. According to the Mayo Clinic, testosterone declines at an average of 1 percent a year after the age of 30.
Weight gain is exacerbated as most men older than 50 tend to be less physically active. The American College of Sports Medicine and American Heart Foundation recommend regular physical activity to maintain health and lose weight. However it is recommended you consult your doctor before starting any exercise program.
Considerations
As you hit your 50s, your metabolism slows down and you are unable to shift the weight as you could 20 or even 10 years earlier. Adopt a nutritional and exercise program that suits your circumstances. Increase your daily activities by using the stairs instead of the escalator, or walk to the shopping mall instead of driving.
Start your exercise plan gently and gradually increase your workload as you get stronger and fitter. Remember your joints are not as flexible, nor your muscles as supple as they were.
The USDA's analysis of physical activity at MyPyramid.gov, concludes exercise and weight loss may increase your self esteem, strengthen your bones and joints, improve endurance, flexibility and posture, control your blood pressure, and lower the risk of chronic diseases. This is significant for the older man, as the ravages of time stiffen your joints, increase your risk of ill health and compromise your self esteem as your six pack abs are replaced by a middle age spread.
Resistance Exercise
Resistance exercise will help replace lean muscle tissue that has atrophied with age, quicken metabolism and enable your body to burn fat more efficiently. There are a variety of safe and easy-to-use resistance machines in your neighborhood gym to help achieve this. Focus primarily on the major muscle groups of the chest, back, shoulders and legs. Pick a light to moderate weight that allows you do to 12 to 15 repetitions.
Cardiovascular Exercise
Cardiovascular exercise is any activity that will elevate your heart rate continuously for at least 20 minutes. It burns calories and metabolizes fat for energy. Use a treadmill, rowing machine, stationery bike, recumbent bike, stair-climber or elliptical machine in the gym. Maintain a pace that will leave you slightly out of breath, but still able to have a conversation.
Swimming
Swimming is ideal exercise for men over 50. It places less stress on your joints, works all the major muscles and burns calories. According to the Mayo Clinic, a 200-lb. man swimming for one hour will burn 637 calories. Do continuous laps for a minimum of 20 minutes at a comfortable pace to metabolize fat.
Walking
A 30-minute brisk walk early in the morning is an invigorating way to start your day and kick start your metabolism. It is gentle exercise that burns calories without placing undue stress on your joints. The Mayo Clinic estimates a 200-lb. man walking at 3.5 miles per hour for 30 minutes will burn 173 calories.
Caution
Reduce your intake of refined and processed carbohydrates. These include brightly packaged breakfast cereals, refined sugar, white bread, white rice and fast foods. These rapidly absorbed carbs produce an insulin spike and quickly released energy. When you were in your 20s and 30s, your quicker metabolism would have enabled you to burn off this energy but in your 50s and above, will merely produce excess calories that add to the excess fat you carry
Nutrition
Eat a diet that is made up mainly of unrefined, unprocessed nutrient-dense foods. Nutritionist and fitness trainer, Mike Geary emphasizes the importance of nutrient dense foods in his e-book,"The Fat Burning Kitchen." He believes that such a diet will provide your body with all the nutrients it needs, so you are better able to regulate your appetite and calorie intake.
Eat four to six small meals a day to boost your metabolism. Restrict carbohydrates to one or two meals as befitting the energy needs of a man over 50. Eat mainly unrefined carbs, such as oats, brown rice, sweet potatoes, yams and spelt bread. Get your protein from lean cuts of meat, chicken, fish, beans and whole eggs. Eat a variety of fruits and vegetables, and include veggies with each meal. Geary recommends you eliminate refined vegetable oils and trans fats from your diet as they cause inflammation and weight gain. He emphasizes you should reduce your fat intake to reduce calories, but extra virgin olive oil, virgin coconut oil and butter are healthier oils to cook with.
References
- Mayo Clinic: Male Menopause: Myth or Reality, Understanding Male Hormones over Time
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- USDA: Inside the Pyramid: Why is Physical Activity Important
- Mayo Clinic: Exercise for Weight Loss: Calories Burned in One Hour
- Truth About Abs: Your Cooking Oils- Healthy vs Unhealthy
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