Tips for staying fit after 40

Not as Hard as You Think


As I approach my 40th birthday, I know as well as anyone how hard it can be to get back in shape and stay that way. It's just how our bodies and minds are wired. It's all too easy to come home from work, eat dinner, and sack out on the couch until bed time. And I'm sorry but 30 minutes a day on the Bowflex isn't going to have you looking like the guy in the TV commercial....I don't care what age you are. It takes dedication, discipline, and a few good reasons why. You aren't going to look like Triple H after reading this, but it might be what you need in order to get off the couch and start a daily exercise program. You can do it!

Why you need to do it

I'm sure that you know all the reasons for starting an exercise program but I'll state a few that you might not know.To feel good - When you exercise, work out, ride a bike,jog, walk ect. your body releases endorphins that make you feel good. It becomes like a drug and will get you pumped up after a few workouts if you can't feel it the first time.....not make you tired.

To have better sex - When a man approaches 40, things don't work as well as they did when he was 30. That's why urologists the world over prescribe a regular exercise program to improve your sex life rather than Viagra or any other ED medication. Strengthening of the heart is the key because, as my urologist told me, "it's the pump that runs the machine". Not only will you respond faster, but you'll last longer.

To alleviate depression - Studies have shown that a regular exercise regimen can help keep depression at bay. If you've been diagnosed with any sort of depression, one of the best bits of advice from experts in that field is to work out.

L- Arginine - The Secret Weapon

According to Dr Ann de Wees Allen, L- Arginine is an amino acid referred to by scientists as "The Miracle Molecule". Stimulation of one of most potent anti-aging hormone in the body, growth hormone, reduces healing time, and is a natural form of Viagra.After we pass our mid 20's, the amount of human growth hormone our bodies produce declines steadily. Using Pharmaceutical Grade L - Arginine helps our bodies naturally produce growth hormone therefore allowing us to build muscle like we did when we were in our 20's.....or a bit easier than one would if he didn't use L- Arginine. L- Arginine also improves circulation which can improve sexual performance ( it all goes back to the heart).Read about L- Arginine before taking it.

Dr Allen's L - Arginine Site
Everything you ever wanted to know about L -Arginine


My routine

I'm not an expert in the fitness field, nor do I look like John Cena. But I'll share with you what works for me.....which is an instrumental part of implementing a good workout routine and sticking with it for more than a week.I'm lucky enough to live in a complex with a nice fitness center. My brother lives in the same complex so, having someone to work out with is a good idea for me because we motivate each other. At one time or another, you aren't going to feel like working out. This is what separates the men from the boys....we kick each other in the ass if this happens....which it will, and it will multiply if you let it. Be disciplined! Go at a time that works for you. I usually go right after work before I eat dinner so I'm not burning what I just ate. If getting up an hour early works for you, then do it.Take a towel and a bottle of water with you.I start off with the treadmill. I set it at 3.8 MPH and at a 12.5 % incline and walk fast for one mile. This usually takes 17 minutes to complete. No stopping....no slowing down....no reduced incline. This gets my heart rate up and we've already covered why heart strengthening is important. I "rest" (which is me pacing and sipping water) for 3 minutes before moving on to the next thing. I plan on adding another mile to this in a few weeks."The next thing" is abdominal work. This is where I really need to improve. i Lay down on a flat bench and I cross free weights over my chest starting at 20 lbs and do 3 sets of 25 crunches, then rest for 1 minute, then 30 lb free weights, same thing, rest for 1 minute, then go to 40 lb free weights, same thing, rest, back to the 30 lb, 3 sets, rest, back to 20 lb, rest. Off to the next thing.Then, I either do my upper body or biceps and triceps. I rotate them. Upper body consists of Lat pull downs ( 4 sets of 25), shoulder press with free weights( 4 sets of 25). Bi's and Tri's consist of "preacher curls" with free weights(5 sets of 25), side presses with free weights, (5 sets of 25). Every week, I try to add one more thing to my routine, but that's where I am at the moment.The whole process takes just over an hour. NOW I'm ready for dinner!

Use common sense to choose what to eat

I'm not going to recommend some big diet plan because diet plans don't work. EVERYONE falls off the wagon at some point and are disappointed in themselves. The best strategy to overcome this is to just use common sense. A bad choice is eating a half gallon of ice cream for dinner......but little things can help you too....Just cut out these 4 things and you'll see a difference;Decrease your intake of sugar (soda, candy), or any things masked as not sugar ( high fructose corn syrup).Stop eating white potatoes, red potatoes or Idaho potatoes, french fries things like this. Your body doesn't recognize it as something useful so it stores it. Substitute with sweet potatoes.Stop eating corn or corn products - same thing as potatoes.Stop eating rice - same thing as potatoes.A perfect meal would consist of grilled chicken breast, a nice green salad, and a baked sweet potato. You can eat as much of that as you want and never gain weight.Look into a glycemic index. That will tell you what you can eat and what you should stay away from.

I hope these tips help you stay on the road to feeling good and being healthy.