Attention Guys Over 40 I Want To Hear From You.
Hey Rob King here and welcome to my blog.
I love fitness, health, strength and lifting Heavy Weights :).
Please be sure to take my Guys Over 40 Survey so I can help you better.
Guys Over 40 – 6 Things You Must Do
If you are a guy over 40+ years old listen up because this blog post is for you.
In Feb I turned 41 and while I was in my 20’s I never considered what I would be doing in my 40’s.
In my 30’s I was incredible fearful of my 40’s.
And now that I am in my 40’s I have come to appreciate and love it
But I don’t think it has so much to do with being 40 as much as it has to do with things I have learned over the last 20 years in the gym and in life.
Recently I have seen a trend for guys above 40 to be accepting of letting themselves go, to accept that we are not who we used to be in our 20’s or 30’s, and I have seen the recent media portraying the “dad bod” and it’s acceptance.
To hell with the “dad bod” or whatever that is.
To hell with thinking about “The good old days of your 20’s”.
I am here to tell you that at 40 and beyond you can still be strong, look amazing and feel awesome.
#1. Stop Making Excuses & Stop Looking Back
The only time that matters in your life is right now. Your past is your past, and your future isn’t here yet so the only that matters is RIGHT NOW.
You know that guy who is always talking about how great he was in his 20’s, or how strong he was, we all know that guy, well DON’T BE THAT GUY.
You can be the guy that talks about his current accomplishments and future goals, but you can’t be that version of you if you cling to the past and don’t let it go.
Move forward, remember your past, be grateful for it, but let it go and focus on making right now to become your best.
Yesterday is history, tomorrow is a mystery, but today is a gift. That is why it’s called the present. – Kung Fu Panda
#2. Lift HeavyWeights
You know all those articles about how lifting heavy is bad for your joints or that you shouldn’t lift heavy as you age to avoid injury and all that nonsense. I have two words for this.
Lifting HeavyWeights has numerous benefits and if anyone tells you differently they just might have an Iron Deficiency.
As you age maintaining muscle mass and bone density is critical for your health and this can be solved by lifting HeavyWeights.
Over the last few years I have met countless 40+ PowerLifters who are all strong and jacked and move damn good. The fountain of youth is strength training and lifting HeavyWeights.
Note : When it comes to lifting HeavyWeights you have to train hard and SMART. Leave your ego at the door. You know those 10 forced reps with the spotter doing up rights on bench press, ya, none of that shit ok. Focus in on having perfect form. Another thing is always train hard but never train to absolute failure. Always leave a little in the tank. If you can do it for 10 reps stop at 6-8. Never go to failure and never do forced reps and always maintain perfect form.
Some of the benefits of Lifting HeavyWeigthts Are :
- Increase Muscle Mass
- Increase Bone Density
- Increase Testosterone (this is key as you age guys)
- Improved Body Composition
- Improved Cardio Vascular (Yes lifting weights is Cardio, do a set of 25 reps on squats and talk to me)
- Improved Blood Pressure
- Improved Mental Focus & Overall Well Being
I chose the image of Hugh Jackman for this post because I saw this deadlift and loved it. Is it a textbook deadlift? Nope. But at least he is deadlifting and pushing hard. I’d rather see someone lifting heavy weights (with damn good technique) than seeing someone 40 doing curls and wonder why they aren’t getting results.
Base your strength training around basics. Squats and Deadlifts should be the backbone of your strength training.
Bottom line stop going for a “jog” on the weekends and get some weight on your back and some weight in your hands. At 41 with a lot of injuries I am stronger and leaner than anytime in my 20’s and this is because of training hard and smart and lifting HeavyWeights.
#3. Do Some Type Of Conditioning 3-5 Days A Week
I don’t like conditioning, I really don’t. At no point do I say “oh amazing today is sled day”.
Not a chance.
Do you know what I do like?
Feeling long, having good “cardio”, and burning off some energy that in turn makes me feel amazing.
You don’t need an hour on the treadmill or to go for a jog either. 15 minutes of HIT Conditioning will do the body & mind good.
For some of my favorite fat loss and conditioning exercises you can do sprints, sleds, stairs, pyramid workouts, finisher workouts, and more. Check out my blog post Rob’s Top 5 Exercises For Fat Loss for some of my favorite fat loss and conditioning exercises.
Remember 15 minutes 3-5 days a week will be an investment of your time and energy.
You can get more of my finisher workouts and conditioning and fat loss programs at The HeavyWeights Nation.
#4 Take Zinc, Magnesium & Fish Oil
These 3 supplements are a main stay in my supplement and nutrition program and I’d recommend you add them and use them daily.
I use ZMA (Zinc and Magnesium) every morning and before bed and I take fish oil 1-2 caps with every meal.
ZMA Benefits :
- Improved Sleep & Rest
- Helps restore Zinc & Magnesium which gets lost from sweating and exercising
- Magnesium helps with improving testosterone levels, cardio vascular levels, bone health & more
- Zinc helps with Thyroid Production, Anti Oxident and Immune System Function
Fish Oil Benefits :
- Reduce Inflammation
- Improve Fat Loss
- Improve Memory & Brain Function
- Improved Health Cholesterol
- Improved Bone Density
These simple two supplements are very beneficial. I’d also recommend you NOT buy cheap versions of these. If your Zinc & Magnesium has a calcium based filler it’s pretty useless and if you buy cheap fish oil you will get low quality fish oil and get those yummy fish oil burps.
A product I use and love is Ease Magnesium Spray, it’s a topical spray Magnesium and I love it.
As well one food I eat pretty much daily are good old Almonds. They are one of the best foods you can eat and are very high in magnesium and fiber. You can read more on my blog post 8 Benefits Of Almonds.
#5 Spend Time Every Day Doing Mobility & Foam Rolling
Foam rollers and SMR (Self Myofascial Release) tools have done me and my athletes a world is good.
Right now in fitness and science there is a debate as to the benefits of foam rolling. I personally don’t care what anyone says because foam rolling and soft tissue work makes me feel amazing.
As we age we start to lose mobility. If you don’t use it you lose it. With lack of mobility comes movement problems and more than likely injury and health issues. Good movement is important, it’s even more important as we age. If you look at older people you can really sometimes see the breakdown in movements. Standing straight, sitting down, squatting, these are primary human movements.
The better you move, the better you feel and by spending some time with SMR daily you can improve tissue quality and joint movement.
I’d recommend spending about 15 minutes a day addressing areas that bother you as everyone is different.
The common areas that need a lot of work are Glutes, Upper Back, T-Spine, Calves and Ankles.
I personally love foam rolling at night about an hour before bed as it really helps me unwind and de-stress.
#6 Make Eating Healthy A Big Priority
Yes eat better.
Stop eating crap, stop drinking crap and start respecting your body.
I see so many people that spend more time washing and cleaning their cars and trucks than taking care of their own body. I will never understand t.
If you could put top grade quality fuel in your vehicle or low grade sludge fuel what would you chose? My guess is top grade fuel.
Well why not do the same for your body.
You can always buy a new car or truck, you only get ONE BODY so take care of it.
When it comes to nutrition there are many, many ways to lose fat and build muscle.
I like to keep my nutrition advice simple and practical. You can read more about my nutrition recommendations on my blog post Rob’s Nutrition Rules.
Here it is in a 33 words.
“Eat less crap, less processed food, less sugar, less calorie loaded drinks, less food that comes pre-made and from boxes. Eat more real foods, lean meats, greens, berries, nuts, coffee and water.
You are only as old as you feel and to feel better there are a few things you can do daily to improve this.
Lift HeavyWeights, Do HIT Cardio, Take Your Supplements, Eat Good Foods, Spend Time Foam Rolling & Working On Mobility and remember to SEIZE THE DAY.
No matter if your 40, 50, 60 or 70 and beyond your goal should always be the same.
Stay Healthy, Stay Strong & Live Life To The Fullest.
Hey Rob King here.
I hope you enjoyed this blog post and that it helped you.
If you want to Raise The Bar on your training and results join me at The HeavyWeights Nation and let my programs an coaching help you reach your goals.
Get Started Now, Your First Two Weeks Are On Me.