As you get older, you naturally lose muscle mass, unless you prevent it from happening. If you are a man over 40, strive to implement a strength-training regimen that allows at least a full day of rest between workouts. Along with strength training, perform aerobic activity for a total of at least 2 1/2 hours every week, the U.S. Department of Health and Human Services recommends.
Achieve Your Ideal Body Weight
If you are considered overweight or obese by medical standards, begin a fat-loss regimen by pairing consistent exercise and nutritious eating. Set a goal to perform a minimum of 30 minutes of aerobic exercise at least five days a week. Walk at a moderate pace, go for a bike ride or participate in a low-impact aerobics class. As your physical fitness improves, add time and intensity to your aerobic workouts; jog instead of walking, increase the speed on your bike rides and move up to the high-impact aerobics class. Decrease the portions you consume at meal time and incorporate lean protein and complex carbohydrates into meals and snacks.
Increase Muscle and Decrease Fat
As you build muscle through strength training, your body will naturally lose fat. As your percentage of lean muscle mass increases, your metabolism increases, too, helping you burn more fat. Perform a full-body strength training session that targets your chest, back, arms, shoulders, abdomen and legs at least twice a week.
Run a Faster Mile
Gauge your aerobic fitness by striving to improve the time it takes you to run a mile. Use a treadmill or head outside to a track or trail marked for distance. Time yourself running a mile and record this number. Spend the next four to eight weeks striving to improve this time by walking, jogging and running during aerobic workouts. If you are not able to jog or run for a mile, incorporate jogging intervals into walking sessions. For instance, walk for 3 minutes then jog for 1 or 2 minutes until your fitness improves. Halfway through your training, run a mile and time yourself to gauge your training efforts. If you are not making adequate progress, reevaluate your training techniques. Add time and intensity to your aerobic workouts to ensure you are progressing physically. After the end of your predetermined training time, run the mile again and reward yourself healthily for your progress.
Bench Your Body Weight
The bench press is a traditional favorite among fitness enthusiasts. This exercise measures the strength in your chest and arms. Improve your upper-body strength by increasing the amount of weight you can bench press. Add to the amount of weight you lift every week until you can press your body weight. Add plate weight to the barbell as you decrease the number of repetitions of the bench press. This will help you improve your muscular strength and help you reach your goal of benching your body weight.
Considerations
Discuss your fitness goals with your doctor before beginning any new diet or exercise plan. He can give you professional advice specific to your current health condition.
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