Men in their forties will see the best results if they focus on doing workouts that comprise of exercises which work several different muscle groups at once. This will not only be time efficient but you’ll be getting a full-body workout that will boost your metabolic rate and accelerate fat loss.
In fact, by lining up about 7 or 8 different exercises and doing them one after another with minimal rest, the entire workout will not only be a resistance training session but also a cardio session.
The majority of older men generally do not have hours to spend at the gym like younger guys who’re trying to sculpt their bodies to turn girls’ head. Men in their forties have careers to get to, family responsibilities and a hundred and one other things.
They go to the gym to stay fit, build some muscle and look relatively good. The focus is less on the aesthetics and more on health. Since you want to be fit and strong with the least amount of time spent at the gym or in training, you really need to train hard and smart.
This article will give you some of the best exercises you should focus on. By mastering these moves, you will tone many muscle groups and add lean muscle faster.
* Pull ups
This is without a doubt, the benchmark of upper body strength. You’ll be working your biceps, triceps, core, shoulders and back. Many men struggle to do just 10 pull ups. Aim for 10 and then 15 and then 20.
This is achievable. Pull ups are much more difficult to do than lat pulldowns which do not require as much core muscle engagement.
If you can’t do any pull ups, you can start by using a chair. Then you will do half pull ups but lower yourself all the way down. After some time you will build enough strength to do many pull ups without breaking a sweat.
Another fantastic must-do exercise. This exercise will work your back, legs, core and to a certain degree, your shoulders and arms. This is a very powerful exercise. Always do it with good form and lift as much weight as you possibly can. Aim for 8 reps and 3 to 4 sets.
The benchmark of lower body strength. The squat will work your quads, core, calves and back. The more you work your leg muscles, the more calories you’ll burn. Training the lower body is far more effective at accelerating fat loss.
* Lunge burpees
These work your core, arms, legs and back. This exercise is often done by soldiers because of the full-body motion and it can be done fast to make it take on a cardio-like nature.
* Push ups
Another great upper body exercise that works your core, triceps and chest. Do as many as you can till you reach failure.
* Kettlebell snatches
This move helps to strengthen many smaller muscles in the upper body. The stabilizing muscles in the body need a workout too and the kettlebell snatch does the job. Use controlled movements. This should not be done in an explosive manner.
* Hanging leg raises
One of the best ab exercises. It also works the forearms and strengthens your grip. There is almost no impact with this exercise. Just make sure to control the leg raises and not jerk them up and down wildly. If leg raises seem too difficult, you can do knee raises.
Forearm planks, side planks, straight planks, plank jacks, side plank crunches, etc. are some of the many ways you can tone your core and abs. Learn as many different types of planks and do them in your workouts.
They’ll strengthen your core and your entire body will become stronger.
These are just some of the exercises that you can do. There are so many more out there. You may Google them or go on YouTube and look for these exercises. As long as they’re compound movements, not too jerky and dangerous, they will do just fine.
If you have any health issues or injuries, do speak to your doctor first before doing any exercise. Also, do err on the side of caution and stick to weights or moves that you can manage. Don’t take on more than you can handle or you will end up hurting yourself.
Slow and steady wins the race. Use the exercises above to tone your body, look great and feel better than great.