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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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Published on May 25, 2020

10 Best Gym Equipments You Need in 2020

10 Best Gym Equipments You Need in 2020

Gone are those days when a healthy lifestyle and a perfect figure could be achieved only by starving oneself. In these modern times, we have a more proactive and a healthier alternative to the “dying and dieting” perspective. Today, it’s better to start investing in the best gym equipment for your home.

Initially, working out and physical training was an activity limited only to the four walls of a gym. However, now the concept of “home gym” is being adopted by a lot of people. At-home exercise equipment provides us with a more convenient and personalized space for working out in the company of various home gym machines.

The following article will guide you on how to design your very own perfect, compact home gym by highlighting some of the very best gym equipment in 2020 to invest in.

Things to Consider When Buying Equipment

There are a lot of factors to consider before you jump into buying everything you need for your home gym. Below, you’ll find some of the things you need to think about.

Space

Deciding on the best gym equipment is not an easy task. According to several home gym reviews, the most crucial step in designing at home gym is choosing a space that is appropriate and that will allow you to practice your daily regime with ease.

Having a clear idea about the space will help you choose the type of home workout equipment you can have. Home exercise equipment like free weights requires a maximum of 50 square feet of space, 30 square feet space is needed for treadmills, and the famous multi-gym station must-have 50-200 square feet.

Goals

Having clarity about what you want to achieve through your home gym equipment is essential. Some people are looking for a regimen that focuses more on weightlifting, while others prefer to practice more cardio exercises in the convenience of their home. Identifying your needs and following up on that will keep you motivated and allow you to make the most of your equipment. 

Features

Now that you have a few home gym ideas, you can easily decide which features will make any at-home gym equipment the best and most suitable for your space. The wide range of exercise machines available can be categorized into three types:

Bodyweight Resistant Regimen and Equipment

Bodyweight resistance is the most simple and effective exercise regimen. These exercises are designed to make use of our own weight as resistance, and it leads to producing more muscle strength.

Ankle weights, resistance bands, and tubing are some of the famous bodyweight resistant equipment for home gyms. They are characterized as compact and affordable.

Weight Lifting Regimen and Equipment

Weight training is known to enhance the shape of your body by giving it a more sculpted look as it helps in developing leaner muscles. Stack and plate-loaded machines are ideal for weight training as they are safe and easy to use. Additionally, cable and pulley machines are considered to be most effective for weight training and are famous for their versatility.

Cardio Regimen and Equipment

Cardio exercises are extremely beneficial to our overall health and improve the functioning of our lungs, heart, and circulatory system. Treadmills, stationary bicycles, rowing machines, and elliptical trainers are some of the must-have home gym equipment that is perfect if you want to have intensive cardio workout sessions at home.

Affordability

Cardio and weight training equipment are pricey and expensive as they are designed to be multipurpose and include a wide range of features. Body resistance equipment, like dumbbells, kettlebells, a jump rope, or a stability ball, is budget-friendly if you’re not looking to spend a lot of money. 

Versatility

Adding kettlebells, dumbbells, resistant bands, and weight vests that have proven themselves to be modern, multipurpose, and versatile home gym essentials to your home gym is a good idea. Combined with the best gym equipment, these tools will slowly work miracles on your body.

10 Best Home Gym Equipments You Need

Any of the equipment below would be a great addition to a home gym. Identify your workout goals, the space available to you, and how much you’re willing to spend. Then, take a look at the choices below to identify what will work best for you.

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Editors’ Top Picks

1. Bowflex Home Gym Series

    The quest for the best gym equipment is not an easy one, but luckily we have an answer for you. The Bowflex Home Gym Series is the most reliable equipment to have in order to practice extensive weight training.

    It has a power rod of 210 lb. resistance and can be increased to 310-410 lbs. This compact home gym equipment allows you to perform 60 exercises to energize your entire body. For your safety, the handgrips are designed to be strong and give you more control during extraneous workouts.

    Pros:

    • Compact and space-saving
    • Power resistance can be increased up to 410 pounds

    Cons:

    • The rowing function has no support

    Check out this equipment here! 

    2. Marcy Smith Cage Workout Machine

      The famous Marcy Smith exercise equipment for a home gym will satisfy you with instant results through its ultra-modern features. The multi-functional arm press feature lets you do exercises that will enhance the strength of your biceps and triceps.

      For long-lasting use and improved performance, the aircraft cable of this device has a strength of 2000 lbs. The heavy-duty steel frame comes with 6 weight plate pegs that allow you to store the weights on the machine and give you easy access. This single, all in one device will cater to all of your workout needs.

      Pros:

      • Can be used to perform a wide range of exercises
      • Strengthens different muscle groups

      Cons:

      • Assembling the cable system is a bit complex

      Check out this equipment here! 

      Best Value of All

      3. Weider Ultimate Body Works

        For those who are looking for a budget-friendly home gym equipment, Weider Ultimate Body Works is famous for its ability to enhance your body strength and shape within a short period of time without breaking the bank.

        You can work on building strength in your chest and shoulder area by easily doing bench pressing through its high pulley system. Additionally, you can focus on developing your core area and abs by performing v-crunches. The high pulley system of this cheap home gym will also work well in toning your back.

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        Pros:

        • Compact, affordable, and space-saving
        • Comes with a 90-day parts and labor warranty

        Cons:

        • The seat doesn’t slide up and down

        Check out this equipment here! 

        4. TRX All In One Home Gym Bundle

          If you want to start a body resistant regimen and are looking for the perfect small home gym equipment, then the TRX All In One Home Gym Bundle can solve your problem. As the name indicates, it includes all the necessary items needed for a smooth body resistant regimen.

          You will get a suspension trainer, indoor/outdoor anchor, 4 various exercise bands, and more, all in one package. For those who don’t have much space but still want a great workout, this is the equipment for you.

          Pros:

          • Portable gym you can take anywhere
          • Multipurpose and ideal for limited spaces

          Cons:

          • No DVD or exercise guide book included

          Check out this equipment here!

          5. BodyBoss Home Gym Workout Equipment

            The BodyBoss Home Gym Workout Equipment is designed to be extremely convenient. This portable and highly compact home gym equipment has all the features that you would find in a high-class gym. You can practice exercises that will improve and further develop both your lower body and upper body. Moreover, it can also be used to perform cardio exercises for a fast fat burn.

            Pros:

            • Lightweight and compact
            • Can be used to perform 300+ exercises

            Cons:

            • No instructions are included on how to do the exercises

            Check out this equipment here! 

            6. Fitness Reality 810XLT Super Max Power

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              Another essential home gym equipment, the Fitness Reality 810XLT Super Max Power has a high and low row pulley system which helps in forming stronger muscles in the upper and lower back. The strong leg hold-down is adjustable and can be managed easily according to one’s needs. The lower rear crossbar has extra space, which can be used for placing benches and footrest. It can support 265 weight plate capacity and includes one 39” lat bar.

              Pros:

              • It has a strong frame
              • The pulley system is effective for upper and lower back

              Cons:

              • Assemby takes a bit long

              Check out this equipment here! 

              7. ICON Fitness Gold’s Gym XRS

                Space-saving, easy to use, and dependable are the qualities that make ICON Fitness Gold’s Gym XRS stand out. The high pulley is designed to enhance lats while the low pulley will tone your leg muscles. The multi-grip bar will give you more control and stability while exercising. Additionally, you will get a free exercise chart designed by a professional trainer.

                Pros:

                • Easy to assemble with detailed instructions
                • Helpful workout chart

                Cons:

                • It doesn’t come with weights

                Check out this equipment here! 

                8. Total Gym 1400 Deluxe Home Fitness Exercise

                  The Total Gym 1400 Deluxe Home Fitness Exercise equipment will cater to your workout needs in a matter of 10-20 minutes by strengthening and toning all your major muscle groups simultaneously. You can perform 60 and more exercises according to the cardio and weight training regimen using this equipment.

                  Pros:

                  • Attachments included give you options to exercise at home
                  • Rocks steady and glides smoothly

                  Cons:

                  • Top-mounted flip chart is hard to read

                  Check out this equipment here! 

                  9. OYO Personal Gym – Full Body Portable Gym Equipment

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                    This total home gym is constructed in such a way that it will give you instant positive results. The SpiraFlex will allow you to do intensive workouts for fat loss. Moreover, like any weight training device that builds up muscles and increases core strength, OYO Personal Gym will give you these same benefits.

                    Pros:

                    • Perfect for both men and women
                    • Ideal for people who are recovering from an injury

                    Cons:

                    • Resistance cannot be increased

                    Check out this equipment here! 

                    10. Fusion Motion Portable Gym

                      The Fusion Motion Portable Gym is perfect for an effective body resistance regimen. Manufactured with steel bars, it can handle heavy weights and extensive workouts for long durations. The detailed instruction booklet will assist you in performing more than 200 exercises to get the most out of it.

                      Pros:

                      • The ab roller and door anchor are good additions
                      • Comes with a guide of exercises and set workouts

                      Cons:

                      • The rollers have a little friction

                      Check out this equipment here!

                      Some Common Questions

                      When creating their home gyms, many people run into questions. Here are some of the more frequently asked questions to help you overcome challenges in the early days of working with your home gym.

                      Where Should I Set up a Home Gym?

                      Setting up an effective at home gym is generally an easy process. First, choose a room that you feel is spacious enough. Basements are ideal as they are usually soundproof. Then, add a couple of touches to your selected room through good lighting and a ventilation system.

                      What Are the Benefits of a Home Gym?

                      To begin with, a home gym is comfortable to use as it is in a safe, comfortable space, and you can access it any time. Additionally, it is a one -time investment and saves you from the monthly cost of gyms.

                      How Often Should I Work out?

                      For beginners, working out two or three times per week is a good start. For people who are used to extensive workouts, going to four to five times per week is ideal.

                      Is Gym Equipment Safe?

                      Home gym equipment is designed keeping in mind the standards that will ensure your safety. However, it is recommended to read and learn about the equipment before use so that you can proceed with caution and care. It is also important to read instructions carefully before setting everything up.

                      Final Thoughts

                      Creating a safe workout space at home is a great idea if you want to stay consistent with a healthy lifestyle. Hopefully, with the best home gym equipment in 2020 we recommended, you will be able to turn your home into a perfect workout area according to your needs.

                      More Tips on Creating Your Home Gym

                      Featured photo credit: ŞULE MAKAROĞLU via unsplash.com

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