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Ultimate Guide To Weight Loss For Men Over 40

Ultimate Guide To Weight Loss For Men Over 40

Let’s face it. The older we get, the more difficult it is to maintain a healthy weight. Not only do our bodies change over time, but many of us tend to not eat as healthy as we should, and we are not nearly as active as we should be. Once you hit 40, if you aren’t already living a healthy lifestyle and you find yourself needing to lose weight, it is time to start making some serious lifestyle changes. Here, we will talk about the various ways that men over 40 can get back into shape and stay in shape.

No More Fad Diets

One of the worst things you can do is try fad diets — they don’t work! Sure, you may lose a few pounds quickly, but once you go off the diet and go back to your normal way of eating, that weight is going to come right back, and those pounds will likely bring a few friends along for the ride. Not only are these diets not going to help you lose weight and keep it off, they are often very unhealthy. For instance, one diet may be so restrictive in calories that you won’t have enough calories daily to keep you healthy. Other diets leave out certain important nutrients. You will end up feeling tired, irritable, and hungry, and that is not conducive to a healthy lifestyle.

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Eat Healthy Instead Of Dieting

If you really want to lose weight and keep it off, the trick is to follow a healthy, well-balanced diet that is rich in all of the nutrients our bodies need in order to stay healthy. Make sure that you are eating a healthy breakfast every day, because it really is the most important meal of the day. You need to have plenty of protein in your diet, as well as other nutrients. If you are unsure about how you should be eating, speak to your physician or a nutritionist to help get you on the right track. This type of “dieting” has led to plenty of success stories, such as James Barbour, who managed to lose almost 35 pounds in 60 days with no exercise and keep it off through the 3X Fat Loss program.

Be Careful With Comfort Foods

Many of us love to eat a lot of unhealthy things because they are comfort foods. Pamela Wartian Smith, M.D. and co-director of the University of South Florida College of Medicine’s master’s program in medical sciences, states that, “When you eat things to which you’re sensitive or intolerant, you get an increase of the hormones epinephrine and norepinephrine, so you literally get a high.” In addition to this, the comfort foods you eat could cause many issues that lead to problems with weight loss, including water retention and inflammation.

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Don’t Skimp On Sleep

When we were kids, naps seemed like punishment. As we age, we start to see the importance of sleep and just how much it can do for our bodies and minds. There may have been a time when you could party all night and work all day, but that probably isn’t the case these days. The older you get, the more important sleep is. Even if you lose one hour of sleep a night for three nights, your appetite can be affected, and your body won’t tell you that it is full. When you are getting plenty of good sleep, it can actually help to encourage fat-burning. So, it really is time to start taking sleep a lot more seriously, and don’t feel guilty for sleeping in on the weekends. You, and your body, deserve it.

Be Careful When Eating Out

We all love to eat out once in a while, and we tend to use eating out as an excuse to not eat healthy. Even the unhealthiest of take-out places have some healthy options, and more restaurants are adding these options all the time because of the demand for healthy foods. For example, instead of getting a donut with your morning coffee, get yourself a healthy piece of fruit. Many of the breakfast fares offered at restaurants have more fat (which can actually be good depending on the kind of fat), sugar, and calories than a candy bar, so you have to be careful. Don’t stop at breakfast either. No matter what meal you are eating at a restaurant, check to see if there are healthier options that you can enjoy and not regret later.

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Start Taking Walks

You can eat healthy until the cows come home, but you aren’t going to notice huge weight loss results unless you are combining exercise with a healthy diet. This doesn’t mean you have to spend hours at the gym every day, but it does mean that you need to get moving more, and that starts with walking. To burn enough calories to lose weight, you need to walk at 3 miles per hour, and it is recommended that we all take 10,000 steps per day.

On the flip side of this coin, it is important that you stop sitting around. The more you sit, the greater your chances are of developing a number of health issues, including Type 2 diabetes. If your job requires you to sit for eight hours a day or longer, you need to find ways to get up and move around — for the sake of your health and your weight. Ask your employer about bringing in one of those new stand-up desks, which raise and lower so you have the option to stand up once in a while and still be able to do your work. However, remember that excessive exercise can actually lead to massive inflammation.

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Get Motivated

Finally, the last thing we are going to talk about is motivation. This can be the most difficult part of any weight loss or health plan. After all, junk food tastes so good, and laying around the house seems a lot easier than getting out and exercising. If this sounds like you, then you need something to get you motivated. There are all kinds of things that you can do to get out of this rut. Get out and play with the kids. Get involved in a local team. Find ways to make living healthy seem a lot more enticing than laying around and eating junk food all the time. You can do it, and your life will be better for it.

Featured photo credit: SplitShire via splitshire.com

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Jane Hurst

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Last Updated on November 11, 2018

How to Gain Muscle Fast (The Healthy And Natural Way)

How to Gain Muscle Fast (The Healthy And Natural Way)

There’s a common misconception that building muscle occurs entirely in the gym from exercise and lifting weights. In this article, we are going to debunk this notion that weight lifting and gym exercise yields 100%, or even 90% for that matter, of muscle building results.

So how to gain muscle fast in a healthy way?

Yes working-out is a critical aspect of developing muscle, however it should not be the focal point. Building muscle occurs primarily outside of the gym by way of diet/eating habits, and sleep regimen.

How Is Muscle Developed?

Muscle is developed from damaging the tissue during exercise, and facilitating the most optimal circumstances for repair and growth of those same tissues. This means you will not only need to exercise, but you should focus on carbohydrates around your exercises, and adequate rest and recovery between workouts.

If your focus is building muscle and not losing weight, focusing on a high-carb diet with carb loading around the workout days will yield great results. Yes, you absolutely can lose fat and build muscle following a low-carb diet, but you’ll make faster progress if you follow a high-carb diet instead. Now don’t take that as a green-light to stuff your face with pasta, bread, and all sorts of other carb-heavy foods.

Let’s examine Glycogen – a multibranched polysaccharide of glucose that serves as a form of energy storage in humans. Muscle glycogen is a form of carbohydrate that’s stored in your muscles and liver. Glycogen is the primary source of fuel during exercise, and low glycogen levels decreases your ability to gain strength and muscle. The best way to maintain high levels of muscle glycogen is to eat a high-carb diet, with around 1 to 3 grams of carbs per pound of body weight.

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The time of ingestion of a carbohydrate supplement on muscle glycogen storage post exercise was examined in a study with twelve male cyclists that exercised continuously for 70 min on a cycle ergometer at 68% VO2max, interrupted by six 2-min intervals at 88% VO2max, on two separate occasions. The results suggest that delaying the ingestion of a carbohydrate supplement post-exercise will result in a reduced rate of muscle glycogen storage.

How to Gain Muscle Fast?

If you want to gain muscle as quickly, safely and efficiently as possible, then you want high muscle glycogen levels. Here’s a few effective approaches to building muscle:

Muscle Growth and Glycogen Levels

The primary driver of gaining muscle and its growth is progressive tension overload, which involves exposing your muscles to increasingly greater levels of tension over time. The most effective way to achieve this is to get as strong as possible on heavy compound lifts (squat, bench press, deadlift, over head press, bent over barbell rows..etc).

When you keep glycogen levels high, you’re going to gain strength faster, which means gaining muscle faster, too. Having higher levels of muscle glycogen will more than likely help you build muscle faster.

Maintaining high muscle glycogen levels also improves post-workout genetic signaling relating to muscle growth and repair.

Muscle Recovery and Glycogen Levels

Not only do higher muscle glycogen levels yield quicker strength gains, it will also improve recovery between workouts.

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On the contrary, low muscle glycogen levels are associated with overtraining, and even increasingly popular low-carb diets, which deplete muscle glycogen. Low glycogen levels also increase cortisol and reduce testosterone levels in athletes, which is a key component needed for building muscle.

Those on a low-carb diets also have reduced insulin levels. Insulin, in addition to helping store nutrients, also has powerful anti-catabolic properties. Basically insulin decreases the rate at which muscle proteins are broken down, which in turn creates a more anabolic environment conducive to muscle growth and development.

Intermittent Fasting (“IF”) and Testosterone

Fasting is not just a beneficial way to manage your weight, caloric intake, and start shredding as I have indicated in previous articles. Some research shows that fasting can be a source of strength enhancement and increases in testosterone stimulation.

As humans age metabolism slows and testosterone production decreases, this simply means that the body will no longer be able to work as efficiently as it did in earlier years. This is one of the primary reasons why you should take more care to your diet.

Research has shown that intermittent fasting can enhance the ability to secrete growth hormone in the body.[1] This is one of the primary reasons why IF is one of the preferred dietary habits of bodybuilders and strength athletes such as myself, whom will utilize an approach that emphasizes fasting phases (2 of 7 days of the week for example).

Research has also shown that IF can increase the bodies ability to signal luteinizing hormone.[2] In non-obese men, an intermittent fasting testosterone study showed that IF increased LH (luteinizing hormone – a testosterone precursor hormone) up to 67% and overall testosterone 180%.

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Luteinizing hormone is one that works in both men and women to enhance our ability to be sexually active and productive. In women, luteinizing hormone can trigger ovulation, and in men, works to stimulate testosterone.

Intermittent fasting also increases levels of a hormone called adiponectin. This increase in adiponectin during the fast helps improve insulin sensitivity. Adiponectin is so effective, in fact, that it’s been shown to reverse insulin resistance in mice.

Gaining Muscle and Macro Nutrients – Protein!

Something that absolutely cannot go overlooked is the protein consumption. Personally, I believe protein should be primarily consumed in food, however if looking to gain muscle, it can often be quite difficult to hit daily macro nutrient requirements.

If one is to build muscle consistently a general rule of thumb is to aim for 1-1.5grams of protein per pound of body weight on a daily basis. So as a 200lb man I would be needing to consume 200grams – 250grams of protein per day. I would aim for the higher consumption on days when very active and training.

As I’m sure you’re aware, it can often be quite difficult to consume that much protein, especially in food! It’s in these cases where supplementing protein isn’t a bad idea and I have discussed in great detail the different types of protein in previous articles.

Generally speaking, I lean towards Whey Protein Isolate, or non-dairy options such as Hemp Protein, or Pea Protein. As of late I have been waking up every morning and consuming one scoop of Hydrolyzed Collagen Protein Bovines from grass-fed beef. Collagen peptides are highly bioavailable and act as building blocks; renewing bodily tissues such as skin, bones and joints.[3]

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Collagen peptides may act as a messenger to the cells and trigger the synthesis and reorganization of new collagen fibers, thereby supporting tissue structure. Consuming protein such as Collagen in the morning is beneficial as the stomachs acids are needed to optimally break-down and absorb protein.

Though this has been a topic of great debate, I also firmly believe adequate carbohydrates are required to build muscle, especially if you are exercising/training often. With all the low-carb movements floating around the internet, there’s lots of misinformation. Muscle-building requires energy which is typically through an increased intake of carbohydrates.

Yes to gain mass, you have to ensure you’re consuming enough protein to rebuild muscle tissue damaged from training; but also consider carbohydrates because gaining size requires filling your muscles with glycogen as we discussed earlier in this article.

Conclusion

If you’re serious about gaining muscle fast the healthy way, it requires commitment and consistency. You will need to exercise and I highly suggest you download MyFitnessPal to track progress, set goals, and maintain diet.

It’s also motivational because you can find like-minded people in the fitness community, or encourage your friends to download the app as well and follow each other. I personally did this when I was losing weight and gaining muscle, and it was a blast to see my own progress and that of people I care about.

As always I’m not just here to write about the steps you need to take, I’m also here to help! You can message me anytime or email me with any questions you may have. I’m more than happy to assist with your muscle building and weight loss goals!

Featured photo credit: Arthur Edelman via how to gain muscle fast

Reference

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