Looking at your old pictures and wishing that you could be that fit again? Well, who doesn’t want a fit body and look like their 20s and 30s? So if you are one of those men who want to get back in shape and make heads turn even in your 40s, you have come to the right place.
An unhealthy lifestyle, hectic schedules, and increasing responsibilities may have thrown your fitness regime in the bin. But it’s never too late to begin, right?
How aging affects your health?
Weight gain is one of the most common health issues that men at 40 and above face. As you age your body weight sees a sharp increase. This can be associated with less physical exercise, slow metabolism, and decreasing levels of testosterone.
Not to forget stress, that is the major game spoiler in our lives. Though unseen and unheard it is one of the most common reasons that impact men’s health. Stress can have a very negative impact and lead to several health conditions including diabetes and belly fat.
Know Your Testosterone
A recent study by Harvard indicates that men testosterone levels start decreasing after the age of 40. In general terms, testosterone is mostly referred to in the context of libido, erectile dysfunction, and so on.
It is believed that you can combat the falling testosterone levels by engaging in compound movements. Men over 40 who want to get back in shape and maintain healthy testosterone levels can start by losing the extra fat. You can do so by adding a light aerobics routine into your life to give a kick start to your muscle gain process.
Exercising regularly is more effective in increasing the T levels, than even losing weight.
How to raise test levels naturally?
Having healthy T levels in your body is important for several reasons. It is not only essential for good sex life, but it also plays a crucial role in your general well-being, disease risk, body composition, and much more. Here are some ways to increase your test levels in a natural way.
- Take a balanced diet
A balanced intake of protein, carbs, and fat can help you to remain healthy and maintain an optimum level of hormones in the body.
Foods like ginger, onions, green leafy vegetables, fatty fish, etc. will naturally help to take your T levels up. A study suggests that vitamin D is an essential nutrient that can aid in maintaining healthy test levels.
- Get enough sleep
Plenty, peaceful, and high-quality sleep is the key to your overall health just like exercise and diet. A study conducted at the University of Chicago revealed that testosterone levels drop in men who failed to get enough sleep.
Research also suggests that sleeping for 7-10 hours is an ideal way to maintain long-term health and increase testosterone for men 40 and fit.
- Keep stress away
High-stress levels are responsible for increasing the levels of cortisol in your body. Cortisol, in turn, leads to a reduced level of testosterone.
Thus, avoid taking too much repetitive stress and be happy and joyful to have great health, body, and hormone level. You can start practicing meditation for inner peace.
- Regular Exercise
If you wish to have a healthy body and prevent lifestyle diseases then exercising is one of the most effective ways. It also gives a boost to your testosterone level.
- Deadlifts– If there is one exercise that can be termed as the King for men over 40then it has to be deadlifts. This classic multi-joint exercise works up the biggest muscle group and is recommended to raise the T levels.
- Squats– Squats are one of the best exercises if you want to target the muscles of the entire body. It is best suited for any strength training program as it targets the hamstrings, glutes, lower back, core, quads, etc. It wouldn’t be a surprise to have this exercise in the top list for fit over age 40 men.
- Lifting weights– Weight lifting is a sure shot way to see your T levels rising. If you want to ensure long-lasting testosterone boost then you need to push yourself and do 2-3 weight lifting workouts every week.
- Compound exercises– Compound exercises are best suited for men who want to improve their overall fitness. Such exercises involve multijoint movements simultaneously that provide many benefits like improved flexibility, maintain cardiovascular health, and increase strength.
- Not to forget the rest period
Having a longer resting period between your sets is known to be better for producing testosterone. A rest period of 180-300 seconds is ideal for providing success in increasing the testosterone levels, especially if you are 40 and above.
Conclusion
Your testosterone levels reflect your overall health. If you follow a well-designed and consistent routine then you should be able to notice the results in 2-3 months. There is no age limit to start getting fit. And so, men over age 40 can achieve a fit body by combining a good diet with proper sleep and exercise.
