Starting at age 40, we lose about 1 percent of muscle mass per year.
As you enter your fourth and fifth decade of happy living, your muscles will begin to fade. Research by The Gerontological Society of America (1995) found men over 40 will begin to lose muscle at a rate of approximately 12 percent per decade. The good news is you can battle age-associated muscle loss by adding weight training into your exercise routine and eating healthier food with loads of essential protein.
You do not need to become Arnold Schwarzenegger and start bodybuilding at the beach, but high reps of easy lifting can keep your muscles toned and sticking around for long.
So people can benefit from incorporating weight-bearing exercises, along with cardiovascular exercise, into a weekly physical activity plan.
Your healthy diet should contain salmon and tuna, which are natural superfoods containing the highest levels of protein with fewer calories. A delicious, 100 gram serving of salmon will supply your muscles with 26 grams of protein.
Here are 7 things should do to stay healthy for men after 40
1. Wake Up Earlier
The early bird catches the worm, especially when it comes to weight loss. Research conducted at Northwestern University reveals that catching some early morning sunlight was correlated with a significantly lower BMI when compared to people who caught some sun later on. And getting in some exercise on the early side may also help normalize your circadian rhythms, making it easier to get enough metabolism-boosting rest.
Even better, research suggests that early birds tend to be more optimistic and have less stress than their nocturnal counterparts, potentially reducing your levels of stress hormone cortisol, which can trigger belly fat storage.
2. Eat More Often
Waiting until you’re famished to eat could be the reason you’re having a hard time losing weight. When you’re hungry, it’s harder to make good food choices, and that little voice inside your head telling you that a box of donuts is a sensible choice often gets louder than the one telling you to stick to salmon and salad.
Eating more frequently can also help prevent metabolic lulls, keeping your body working like a well-oiled machine to burn off those extra calories and maintain your energy.
3. Dip Into Calcium
Strengthen your bones and enjoy more weight loss by adding some additional calcium to your meal.
A study published in the Journal of Nutrition reveals that overweight study participants on a high-dairy, calcium-rich diet lost more visceral fat than those who ate moderate or low amounts of dairy. For those sticking to a vegan or lactose-free diet, dairy isn’t the only way to achieve this result; the 20 Calcium-Rich Foods That Aren’t Dairy will help you shed the pounds and build strong bones.
4. Run it Off
You don’t have to be a marathon runner to enjoy some serious weight loss; just a few jogs a week can make you slimmer in no time. A study conducted by researchers at Duke University reveals that jogging just 12 miles a week yielded significant reductions in belly fat for study subjects.
Luckily, jogging is one of the few activities that you can do almost anywhere for a major calorie burn.
A 175-pound man can expect to torch upwards of 441 calories per hour while running at a leisurely pace.
5. Pump Some Iron
The easiest way to lose weight after your 40th is by adding some weight training to your routine. Researchers at the Harvard School of Public Health discovered that just 20 minutes of weight training a day slashed men’s risk of abdominal obesity as the years passed while performing the same amount of cardio had no such benefit.
Packing on some muscle can also make you less prone to falling, reducing your risk of a debilitating fracture.
Fuel up for your workouts and enjoy stronger muscles by adding the best proteins for weight loss to your menu.
6. Add in Some Intervals
Don’t slog through another ineffective and repetitive cardio workout, add some interval training to your routine and you’ll be slimmer before you know it.
A recent ACE Fitness study divided participants into three groups: a non-exercise control group, a HIIT (high-intensity interval training) group, and a moderate-intensity resistance training group.
Researchers found that while body fat percentage decreased significantly for both resistance-exercise groups, systolic blood pressure and harmful LDL cholesterol decreased significantly in the HIIT group only.
7. Sleep It Off
One of the easiest ways to shave off the pounds that seem to pile on with every passing year is something you do every day: sleep.
According to the CDC, one-third of adults aren’t getting the recommended amount of sleep, putting themselves at an elevated risk for weight gain, heart disease, and even death.
A study of 60,000 adults conducted over a 16-year period reveals that those who got in five hours of shut-eye or less each night increased their risk of gaining 30 pounds during the study by as much as 30 percent when compared to their better-rested counterparts. Getting too little sleep also increases the amount of hunger hormone ghrelin in your bloodstream, making it more likely you’ll turn to high-calorie processed foods for a quick hit of energy.