It kinda creeps up on you… over time you can get out of shape especially if it’s not part of your lifestyle to exercise.
Even those that do exercise regularly can miss workouts there are times you just decide to skip your workout because of a number of reasons.
Usually it’s due to lack of time or lack of energy after a full day at work.
If you’re new to fitness and just want to get in shape and you’re 40 or over then this post is for you.
So read on to start getting fit after 40 with an action plan to help beginners.
What Are Your Fitness Goals?
Before starting any fitness program you should ask yourself a few questions. Like what are your fitness goals?
It could be anything from just burning off weight to something more serious like you need to do it for health reasons.
Make sure you set realistic goals that you can stick with and track your progress.
Tracking your progress is an excellent way to stay focused and keep your motivation to keep going even when you don’t want to.
When I worked as a personal trainer we would always take before an after pictures.
Sometimes clients didn’t want a picture, but 30, 60, 90 days and more from that first day they really appreciated it.
You can see your hard work paying off visually and like one of my clients said ” I never want to look like that again.”
What Is Your Current Nutritional Program?
If you have been inactive for sometime and your diet is let’s say I eat whatever I want and as much as I want…
Then there is a good chance that a brand new diet will be needed to help you reach your fitness goals.
Exercising is 50% of the equation the other 50% is your diet.
Combining the two will skyrocket your efforts as long as you don’t cheap on your diet and don’t skip workouts.
Consistency is the key!
For a list of healthy foods that can help you lose weight check out this article here.
Are You Taking Any Supplements?
Taking supplements is especially helpful and one of the most important would be to get yourself a high quality whey protein.
You can find them just about anywhere, but if you’d like a recommendation I love Optimum nutrition whey protein.
Here is a list of other supplements that you will need:
- Fish oil
- Multi vitamin
- Iron
- Calcium
Also, it’s important to consult your Doctor before starting a new diet or fitness program.
Your Doctor can also recommend any other supplements that would be specific for your health needs.
Your Fitness Action Plan
The best approach to starting a new fitness plan for 40 and over is not to push yourself to hard.
Especially if you are new to exercising …
… but the workouts should be challenging.
You should be exercising at least 3 days a week.
There should also be cardio exercise mixed in 2 days a week. For five workouts each week in total.
Full Body Workout Routine:
Dumbbell Chest Press 2-3 Sets 8-10 Reps
Single Leg Donkey Calf Raise 2-3 Sets 8-10 Reps
Reverse Crunch 2-3 Sets 15-30 Reps
Push Ups 2-3 Sets 15-30 Reps
Curls 2-3 Sets 8-10 Reps
Barbell Squat 2-3 Sets 8-10 Reps
Dumbbell Two Arm Row 2-3 Sets 8-10 Reps
Dumbbell Kickback 2-3 Sets 8-10 Reps
Cardio Exercise:
Include cardio exercise that lasts from 20 – 30 minutes. Examples would be walking, running, and swimming outdoors.
If you prefer the gym for cardio there is the treadmill and bike along with other machines.
Make sure to keep up the proper intensity. You should be working up a sweat and challenging yourself.
Conclusion:
It all might seem a bit overwhelming in the beginning, but go at it slowly and be consistent.
The most common thing is for someone new to over do it or lose interest and quit.
Don’t let that be you…
As long as you give it your best effort and know your goals up front this will be your guide to why you started in the first place.
One thing I like to recommend to newbies is if you are struggling to keep motivated you can hire a trainer or find someone that would like to workout with you.