As you approach middle age, you can let middle age creep up on you or decide to do something substantial to get in better shape. If you decide you want to get in better shape, you should do cardiovascular exercises and strength training, and eat the proper foods and drink plenty of water once you reach 40.
Step 1
Do interval cardio workouts to get your heart rate up. This can be done on the running track, on an exercise bicycle or in the swimming pool. Try doing sprints in the pool. Do a 100-yard sprint in the pool (four laps) followed by 75 yards. Get back to the starting line and do 50 yards followed by 25 yards. Take a three-minute break and then repeat the set. Before you leave the pool, do one more set of swimming sprints. In addition to getting your heart rate up, it will increase your metabolism for hours after you stop exercising. Do this at least three times per week. This is a hard workout but at the age of 40 you are still capable of pushing yourself to this level.
Step 2
Get to the gym and do strength training with free weights. Do the bench press and arm curls as well as dead lifts. If you don't have a training partner to help spot you when working with free weights, try circuit training. The Nautilus circuit will allow you to work on your shoulders, arms, upper body, abdominals, buttocks, hamstrings and calf muscles. Do strength training at least three times per week.
Step 3
Play at least two hours each weekof a competitive sport like basketball, tennis, volleyball or racquetball. In addition to getting your heart rate up, it will improve your speed, quickness and agility. This will help you get in peak condition and improve your confidence.
Step 4
Make serious changes in your diet. Cut out junk foods, fast foods and heavy desserts. Don't have more than one portion of red meat in a week. Eat white-meat chicken and fish for protein. Have two or three portions of fresh vegetables every day and at least one portion of fresh fruit. Cut out carbonated and sugared beverages. If you drink beer, you should not have more than one bottle per week. If you drink wine, no more than one glass per week. Limit your dessert to one portion per week.
Step 5
Drink water every day. You should have at least eight bottles of water (64 ounces) every day. Water is a great lubricant for your muscles, bones and tendons. Not only will it help to keep you healthy and injury-free, it will also help you lose weight.
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