So you’re a guy in your 40s and you’re starting to feel like things have gone downhill physically. You experience aches and pains like you’ve never experienced before, your energy levels plummet, and your stress levels skyrocket. I’m telling you right now, none of this has to be true. This should not be your life. Listen. You will need to make small changes in your lifestyle. But with the right daily exercise regimen, supplements, and nutrition, not only can you dramatically slow down the aging clock; you can even turn it back a bit.
After 40 years, the level of testosterone decreases. Your growth hormone levels drop. Your muscles begin to contract. Everything just starts to slow down. Make no mistake. Now you are at war with your body. Fortunately, it’s a war you can start winning with just a few simple changes and less than 5 hours a week.
The first thing you need to do is – MAKE TIME FOR TRAINING.
Your mission here is not to look like an athlete or an action star. Your mission now is simply to keep the muscle you still have. I don’t care if you go to the gym, lift dumbbells in your basement, or do bodyweight exercises. You need to work hard on all your muscles at least 3 times a week. Start with a minimum of 20 minutes per session and work your way up to a maximum of 45 minutes. Google some routines that might fit into your current life. Make them a habit and adjust them as you go. The goal here is to increase your body’s natural production of testosterone and growth hormone through core movements that target larger muscle groups. If you stay committed, you WILL slow down the clock. You will start to feel better. You will start to look better. You will become more motivated and you may even start building new muscles. Regardless of what you’ve heard, it is possible to gain muscle mass after 40. You just have to put in the effort. Start.
The second thing you need to do is – START DOING HIIT CARDIO.
HIIT stands for High Intensity Interval Training. With HIIT, you can reach your cardio goals in just 20 minutes 2-3 times a week. Why HIIT? Well, it has been proven to increase HGH and testosterone production in men over 40, as longer cardio sessions have the opposite effect. In a HIIT workout, you perform cardio at maximum intensity for 30-60 seconds, then slow down to a low intensity for 60-90 seconds to catch your breath, then increase it again to a high intensity for 30-60 seconds. Do this cycle 8 to 10 times within 20 minutes and you’re done. That’s all. Not more. No less. It works wonders. You can run, hit a heavy bag, elliptical trainer. It doesn’t matter. The only thing that matters is that you reach your target maximum heart rate during intense cycles. You NEED to sweat to release that sweet HGH! So wear a heart rate monitor to make sure you’re in the max zone. Do HIIT on days you don’t do resistance training, or mix it up. For example, HIIT in the morning and kettlebells in the evening. Do 2-3 HIIT sessions and 3 resistance training sessions per week. At least 20 minutes of HIIT and no more than 45 minutes per resistance session. Shorter, higher intensity workouts are what you’re all about now. If you need a boost of energy, try a pre-workout drink. Recovery time takes longer with age, so give yourself 2 days a week to rest and recharge. Enjoy them!
The third thing you need to do is – CHECK YOUR DIET
Use an online calorie calculator or an app like MyFitnessPal to find out how many calories you really need in a day. Focus on quality protein, fat and fiber, as this will have a positive effect on your hormonal balance during training. Eat more fish and cruciferous vegetables. Learn to love it. Try to minimize sweets, starches and alcohol as they suppress the release of growth hormone and testosterone. If you can incorporate intermittent fasting into your lifestyle, I suggest you try that too, especially if you have a lot of fat to lose. Even if you don’t, studies have shown that intermittent fasting increases testosterone levels. Also, if you can do HIIT and resistance training fasted, you can achieve faster rates of muscle growth and fat loss. Check it out and see if it’s right for you. I personally like it.
The fourth thing you need to do is – SUPPLEMENT!
To do this, I turned to the Vitamin Shoppe to put together a men’s over 40 kit from their premium line of BodyTech products.
BodyTech is the house brand of Vitamin Shoppe, a publicly traded company that has been one of the most trusted names in health and wellness for 39 years. Please don’t let the idea of a “home brand” discourage you. These are not generic products or lower quality supplements. With BodyTech, you get the highest quality supplements at a fraction of the cost because there are no middlemen. That’s right. With BodyTech, you buy direct, which means more savings for you.
Here is our recommended package of BodyTech products that can improve results for men over 40.
Hexatein-SR™ Protein from Bodytech
A key component to maintaining and building new muscle mass is getting enough protein. This is very important if you are doing any strength training. Experts agree that you should get between 0.5 and 0.8 grams of protein per pound of body weight daily. This can be difficult and expensive to achieve, which is why protein powders are so convenient. As you age, you may find that high-protein diets and protein powders don’t always work for your digestion. That’s why we recommend Hexatein-SR™ by Bodytech. Hexatein-SR is a high-quality protein that also includes digestive enzymes and fiber. In fact, it consists of 21g of 6 different proteins including whey isolate, egg white and micellar casein to provide fast, medium and slow release amino acids for muscle building. This premium blend of high-quality, phased-release protein helps create the anabolic environment necessary for muscle growth and repair. It’s easy on the stomach and gives you the protein you need when you need it. Perfect!
Seriously. If you want to keep muscle, eat protein.
BCAA and glutamine powder from BodyTech
To help me maintain muscle mass during exercise, I like to add BCAAs to my pre-workout drink and sip them slowly during my workout. BCAA stands for Branched Chain Amino Acids and they can help support your muscle endurance, growth and recovery. Supplementing with BCAAs before and during workouts can reduce muscle soreness and help you recover faster. They can also improve your mental and physical performance, especially if you exercise while dieting.
BodyTech’s BCAA and Glutamine Powder provides a precise 2:1:1 ratio of the essential branched chain amino acids: L-Leucine, L-Isoleucine and L-Valine. During high-intensity exercise, BCAAs can fuel your muscles and help with protein synthesis and prevent catabolism (protein breakdown). Adding glutamine is also great as it is known for its anti-catabolic properties.
In a study published by the American Journal of Clinical Nutrition, glutamine results showed that a single oral dose of 2 grams increased circulating growth hormone levels by more than 430%. It is very useful for men over 40 years old. BodyTech’s BCAA and Glutamine Powder contains 2.5 grams per serving. Excellent.
Ultimate Man Elite – daily multivitamins and minerals
As a man over 40, you need quality nutrition that meets your specific needs. Once you start exercising regularly, proper nutrition will become essential for both optimal health and performance. Ultimate Man Elite contains an essential blend of key vitamins and minerals, along with carefully selected amino acids, antioxidants and more to help you perform at your best. You still need a balanced diet. But Ultimate Man Elite is the perfect “insurance policy” to ensure you get all the vitamins and minerals you need. Just take two capsules a day with a meal. easy.
Longjax MHT with Arginine
Longjax MHT with Arginine is a natural testosterone booster that can help optimize your natural testosterone levels to promote muscle growth and fat loss. This organic supplement targets male hormones to naturally support virility and stamina in men over 40. Longjax also contains the amino acid arginine, which provides its own benefits for safe, natural and effective male performance.
After a day of intense training, daily stress, and heavy doses of caffeine, your body loses nitric oxide. Nitric oxide is a powerful neurotransmitter that helps relax blood vessels and improves circulation. Evidence shows that arginine can help improve blood flow in the arteries of the heart and increase the overall performance of men. Take just 2 tablets a day with a meal.
If you would like to learn more about how BodyTech by Vitamin Shoppe can help you achieve your fitness goals, you can visit them at vitaminshoppe.com/bodytech
The fifth thing you need to do is SLEEP.
That’s right. Just get 7-8 hours of restful sleep. While you sleep, your body repairs, recharges, balances hormones, and even sheds fat. SLEEP!
The sixth thing you need to do is – STAY RESPONSIBLE!
I will understand. Making such changes can be difficult and may even seem impossible at first. Trust me, it’s not. Start with small changes, stay consistent and eventually they will become easier and even become a habit. You have a much better chance of staying active and reaching your fitness goals if you find a way to stay accountable. This might mean finding a friend to work out with and you can motivate each other. Another option is to hire a fitness trainer. But what if you don’t have the time or desire to hit the gym? Then I would suggest using a fitness app along with a calorie tracker like MyFitnessPal to keep you motivated and on track with your diet.
A fitness app can not only help you stay accountable, but it can also be convenient, regardless of your schedule. For me, using The Future Fitness app changed the game. Available at the Apple Store, Future is the most effective thing that has kept me constantly motivated to work out, stay active, and even get stronger. Having a future is like having a personal trainer in your pocket. After signing up, you’ll fill out a short questionnaire about your fitness goals. Based on your answers, you will receive a pair of elite personal trainers to choose from. It costs you just $19 for your first month to sign up for Future. From there, you can choose a Future personal trainer, consult with them about your fitness goals, and get a month’s worth of daily workouts that you can do anywhere, anytime. Best of all, your personal trainer will keep you motivated every day to help you reach your fitness goals and turn them into a habit.
➡ Try Future and start achieving your fitness goals today!
So there you have it. Some knowledge and motivation that can help you feel like yourself again. Just get started. You only need to dedicate 4-5 hours a week to some fairly minor lifestyle changes to reap these rewards. As with any supplement regimen and exercise routine, it’s best to start slow and see what works best for you.