With the right strategy, men over 40 can gain muscle and lose weight. See how busy fathers can get the most out of their workouts.
10 Muscle-Building Tips for Men Over 40
“Dad bod” is a friendly term that pokes fun at weight gain among fathers, but you’re not going to see any dad bods on the covers of romance novels. You need to make weight management a priority if you’re going to ward off sarcopenia, which is the natural loss of muscle as we age. Weight loss is important for your health. A few extra pounds showing up on the scale every year will become obesity eventually. The risks of heart disease and diabetes go way up among people afflicted with obesity. To be the strong and healthy dad that your family needs, unlock musclebuilding results with these tips.
1. Train on Weekends
If you start putting in 45-minute workouts on Saturday and Sunday, you’ll have more flexibility during the week to get in another 3 or 4 workouts.
2. Stretch and Warm Up
Stretching and 15 minutes of light cardio before weight training gets you ready to succeed.
3. Stretch After a Workout
Stretching at the end of a workout cuts down on soreness.
4. Use Moderate Weights
You might think that crushing yourself with a heavy-duty workout will yield faster results, but you might just end up injured. Use moderately heavyweights that challenge you appropriately.
5. Use the Right Number of Reps
You’ll want eight to 12 repetitions for upper body exercises and 12 to 20 for lower body exercises.
6. Keep Your Form Perfect
Your muscles will get the most benefit when you execute exercises correctly.
7. Take Breaks
You need at least one day off from training every week. If you feel your energy dipping or more aches than usual, you should take a few days off to recover.
8. Pay Attention to Injuries
When you feel some pain, find out what’s causing it. Adjust your workout or take a day off.
9. Your Diet Matters
Weight management really requires choosing nutritious foods like lean meats and whole-grain carbohydrates.
10. Use a Protein Supplement
Consuming a protein supplement after a workout will give your body what it needs to build muscle.
Building and maintaining muscle past the age of 40 can be accomplished with a little discipline and hard work. Give your body the proper attention, and you and your family will be glad that you did.
Are you tired of looking in the mirror and seeing a huge gut? Learn how eating breakfast, not skipping it, can melt your belly.
Want to Lose Your Dad Bod? Eat Breakfast!
How Breakfast Affects a Father’s Physique
Fatherhood is often associated with weight gain. Men forgo exercise and healthy meals to care for children, work to support them, or both. Biology is to blame as well. As you age, your body produces less testosterone and more estrogen. This leads to fat gain around the torso and decreased energy. Life events and natural aging can cause obesity if men do not fight to stay healthy. So what is a dad to do for weight loss? One option is to stop skipping breakfast. People who eat the morning meal are more likely to make wise food choices throughout the day. A high-protein breakfast leaves you with long-lasting energy. Saturated fat, though once demonized, is now being shown to be healthy for us, and it is a building block of testosterone.
Changes You Can Make Today
For many people, the solution is enjoyable: eat! If you have been depriving yourself of breakfast in the name of weight management, diet no more. Meal prep is a great option for dads who feel too busy in the mornings to eat a meal. Casseroles, oatmeal bars, and yogurts with healthy toppings are easy to make before rushed mornings. Additionally, consider how your nights affect your mornings. Is your late-night TV habit making it hard for you to wake up early? Trading in screen time for earlier sleep has benefits beyond waking up early enough for breakfast. Not everyone is a breakfast fan. Some people do not care for typical breakfast foods like frozen waffles covered in syrup or biscuits with sugary jam. These foods are not good for your waistline at any time of the day anyway. Since prioritizing protein is essential in the morning, try having meat and veggies for breakfast. For people who prefer not to consume any food first thing in the morning, consider which you could enjoy more: forcing down a healthy breakfast or living with a dad bod. Eating an extra meal is mild compared to many other sacrifices we must make for health and fitness. In the process of kicking your father figure to the curb, eating breakfast is a great first step.
17 Minutes Per Day on Food Prep Destroys The Dad Bod
Say goodbye to the dad bod with only 20 minutes in the kitchen. Save time and money and get in shape with meal prep.
Proper Meal Prepping Can Help You Ditch the Dad Bod
The abundance of convenience and away-from-home meals that make up much of the standard American diet relates to a lack of time or skills to cook at home. While we think we are saving time, we are sacrificing our health by eating foods of low quality. Convenience and junk foods typically provide significantly fewer nutrients and more calories and saturated fat than home-cooked meals. How can a hard-working father eke out time to cook from scratch? Delicious and healthy meals do not require half a day in the kitchen. You can prepare nutrient-dense whole foods in the same amount of time it takes to wait for high-calorie, high-sodium, and high-carb fare. Now, homemade fast food can help you beat obesity.
Meal Prep Benefits
Meal prepping offers many benefits. It can help you save money by avoiding the higher costs of prepared foods. A few minutes of chopping and storing ingredients actually saves you time that you would otherwise spend searching for a pre-made meal. Portion control can help with weight management. Planning your meals ahead also helps you alleviate stress over what to eat at the last minute.
Where to Start
How can you make meal prepping work for you? Whether the kitchen is foreign territory or your favorite spot, you can start with the basics and experience how exciting and liberating it is to make your own meals. It is not necessary to fix an entire meal ahead of time — use these time-saving tips as baby steps toward healthier eating and weight loss.
• Plan ahead: Plan a menu for the upcoming week and make a grocery list. A host of menu planning apps and websites have already done this work for you if you’re low on ideas. Creating a list can help you steer clear of unhealthy and expensive impulsive grocery or take-out purchases.
• Chop, chop!: Chop, slice, and dice fruits and veggies for the week all at once. This small investment of time pays off when you’re ready to grub. You will also be more likely to use up what you have actually prepared.
• Make friends with your freezer: Fix freezer-friendly foods for convenient individual servings. Build in portion control by placing smoothies, soups, and broths in ice cube trays. Freeze quality lean meats into small serving sizes that will defrost quickly. Meal prepping at home gives you more time to focus on becoming a more present and healthier dad.
Men spend over 30 minutes each day shopping. Using that time to exercise can help you get rid of the dad belly and regain some endurance and strength.
Online Shopping May Be Hurting Your Physical Fitness
Women might have a reputation for loving to shop, but a study of over 1,000 people by Budget Sense finds that guys are twice as likely to shop online as women. On average, a man spends 36 minutes per day shopping online. We guys might not think about it much, but all those little minutes spent mindlessly browsing for a new Xbox controller or finding the cost of our buddy’s fancy new car definitely add up.
How Many exercises Should You Really Be Getting?
You might be thinking that there’s no reason to get worked up about these statistics because it’s just 30 minutes a day. However, it is a little concerning when you also consider that the average American father isn’t getting the exercise he needs for weight loss and health management. Health experts typically recommend that men aim for 30 minutes of mild exercise or 20 to 25 minutes of high-intensity exercise per day. This is the bare minimum you need to avoid obesity, heart attacks, diabetes, and all sorts of other health problems.
How to Cut Back on Shopping and Start Exercising Instead
Of course, you may think that the ideal solution would be to turn off the computer and go lift some weights or complete a cardio session so that you can save money and drop the dad bod at the same time. However, trying to set extreme exercise goals can just lead to failure when you inevitably cannot live up to them. The best exercise is simply something that you can actually stick with. You can work your exercise in by doing some squats and barbell curls every time you load a new web page, or you can browse on your phone while you run in the gym.
This might not seem like a lot, but it can actually be a valuable method of burning calories and building muscle. Not having the time to exercise isn’t actually an excuse for being out of shape. Cutting back on useless things like internet window-shopping gives you time for simple exercises that can help with weight management and your overall level of fitness.
Depression is an issue that both sexes deal with, and it can lead to a decreased quality of life. Learn more about male depression and how to address it.
Understanding and Dealing With Depression in Men
As men, we tend to see ourselves as strong and in control of our feelings and emotions. If we start to feel worthless or just overwhelmed with sadness, we either try to cover it up or flat out deny it as a reflex. This is done so we don’t come off as weak. However, depression is a problem that affects almost everyone. It can even take a toll on a person’s job and their home life. Read on to learn more about depression in men and what can be done about it.
What Is Male Depression?
Thoughtful young man in the living room
While depression is generally the same in both men and women, it’s important to keep in mind that men think differently than women. Having depression doesn’t mean you’re losing your masculinity or that you’re emotionally fragile. Depression has affected millions of men, all with different ages and backgrounds. However, the downside of this is that it’s overlooked by a lot of people because many men find it very difficult to open up and talk about their feelings.
What Causes Depression in Men?
Just like with all people who suffer from depression, there is always a cause. Maybe you’re struggling with weight management as you try to prevent getting a “dad bod.” Obesity is actually one of the most common causes of depression in men, especially when you’re a dad. Below is a small list of some other causes of depression:
This may seem like an odd list to you, but there is scientific research that supports the idea of depression being inherited. Even becoming a dad can cause depression because of all the added responsibility.
What Are the Symptoms of Depression?
With the many causes, comes many symptoms. The symptoms of depression vary from person to person as each and every one has their own cause. Some of the many symptoms of depression include:
• Inability to focus
• Loss of pleasure
• Food cravings
• Suicidal thoughts
• Weight loss
There are many more symptoms to list, but these are the most common and most detrimental of them.
How to Deal With Depression
Dealing with depression can be hard, no matter the situation. Regardless, there are ways to deal with and, in most cases, even treat it. Here are a few ways to combat depression:
• Talk to family and friends
• Exercise • Engage in social activities
• Invest time in a hobby
No one wants to feel worthless or down in the dumps, including men. It hurts their pride although they never show it. Not to mention, it also affects people you’re close to, including your wife, friends and relatives. Being depressed while you’re a father can have quite the emotional impact on your kids because of the lack of connection and desire. If you’re struggling internally, don’t keep it inside. Let people know how you feel so they can help you through your darkest hours.
Practicing yoga can be a great way for men to lose weight and get fit. Here are a couple beginner yoga poses to try.
Best Beginner Yoga Poses to Help Get Rid of Your Dad Bod
Yoga has a reputation for being an activity designed for the stay-at-home moms of the world. But what about Dad? Yoga is not meant to be an exclusive practice. It can help anyone with any body type tackle obesity and manage their weight loss. Are you a father interested in trying out yoga but feeling a little intimidated? Don’t stress, we have pulled together some great beginner yoga poses.
Cat and Cow Flow
This beginner yoga pose is fantastic for the back and offers papa the opportunity to make farm animal jokes. To practice a cat-cow flow, do the following:
• Get down on the mat on all fours with your knees bent at a 90-degree angle and your hands placed flat on the mat underneath the shoulders.
• Start with a straight, neutral spine.
• For cow pose, curl the back up and push your belly button toward the sky. Press your head down with your chin toward your chest. Your body should be making a “C” shape with the opening toward the ground.
• Hold cow pose for one breath and then move — or in yoga terms “flow” — toward cat pose.
• Cat pose is the opposite of cow pose. Drop your belly toward the ground and lift your chin and head up toward the sky.
• To get into the flow, move from cat to cow pose slowly in time with your breath. Inhale in cat pose and then exhale into cow pose.
• Do this as many times as feels good, but try to do a minimum of five sets.
Tree pose is one of those tricky yoga poses that looks much easier than it is, but you can do it! This pose is fantastic for beginners because it can be modified in several ways for your own ability level. It’s a great pose for improving balance and core strength. To get into tree pose:
• Stand up with both feet firmly planted about hip-width apart.
• Take one foot and “kickstand” it against your other foot or leg. Depending on your balance and flexibility, you can just lift your heel with your toes still on the ground or you can lift your entire foot and place it on your calf or thigh. (Safety tip: Never place your foot directly on your knee.)
• To start, move your hands in a prayer position near your chest. Hold the position for several breaths. These two basic poses provide a great entry for dads to try out yoga and jumpstart weight management.
There are all sorts of ways that men can beat insomnia without the use of medication. Here are three that are worth a try.
3 Ways Men Can Beat Insomnia
As a dad, you know that you can’t be a great, energetic father to your children without the right amount of sleep each night. As you strive for weight loss and to get rid of your dad bod, sleep should be a huge part of your wellness plan.
Know What to Avoid
You may not realize that your daytime habits and the foods or substances you’re consuming are keeping you up at night. Once lunchtime comes and goes, steer clear of caffeine, which is in just more than coffee. Caffeine is also in tea, energy drinks, soda, and chocolate. It’s also a good idea to stay away from alcohol and nicotine afternoon. While you may think alcohol makes you sleepy and helps you get to sleep, it gets in the way of a good night’s sleep and you won’t feel rested the next morning, even if you’ve conked out.
Create a Sleep Routine
You know how you can’t get your day started on the right foot without a cup of coffee and a shower? Your nighttime routine is just as important. Creating a nighttime routine gets your brain and body ready for sleep and it helps you relax so you have an easier time drifting off. Do things that are soothing to you, like taking a warm shower and reading something a little boring. Avoid the blue light that comes from your phone and other electronic devices.
Get Up and Do Something
If you can tell that you’re not anywhere near falling asleep even after relaxing and trying to nod off for half an hour, get up and do something. Go into a different room to read or listen to soothing music for a while, then crawl back into bed once you start getting sleepy again. If you’re concerned with weight management and avoiding obesity, just make sure that eating isn’t part of your “get tired again” plan. Insomnia can be difficult to treat, but with a firm dedication to beating it, it is possible to start sleeping better and feeling rested once again.
If you want to read more tips about how to beat insomnia check out this expert roundup about sleep.
Parenthood doesn’t mean you have to look like a dad. You can have a great physique at any stage of life with some effort.
Transform Your Dad Bod Into a Rad Bod
Becoming a parent changes almost everything about you. It affects your outlook, your lifestyle, and your priorities. However, being a dad doesn’t have to change your body. Weight management gets harder as we age, but it’s still possible to trade in your dad bod for a hot, new model when you know how.
Why Getting in Shape Is Harder for Fathers
There’s plenty of information out there about moms and post-baby bodies, and that’s understandable. However, fathers tend to get a little doughy around the middle, too, especially after 40. There are several reasons why getting into shape, or maintaining the body you had, is difficult for men after the kids arrive. Men have a lot less time to focus on their bodies and much better ways to spend their time than hanging out at the local gym. They’re more likely to be involved in their children’s activities than their own. Men approaching middle age are also more likely to be dealing with injuries from their youth. That means longer recovery times and more aches and pains post-workout. Before you get discouraged and sink into a pile of burgers, beer, and obesity, there’s some good news: You can be the hottest head of household on the block, and it’s easier than you think.
Working Out Smarter Is What Gets Results
The key to weight loss isn’t going on a bland diet that’s hard to follow or taking up a complicated
routine. It’s about getting back to the basics with simple strength training. Men begin to lose lean
muscle after about the age of 30, and that loss of tone and mass accelerates with each passing
decade. That doesn’t mean it’s gone forever.
Fitness after 40 means changing how you work out. You have less time to dedicate to fitness, so
your workouts really have to count. Increase the amount of protein you consume, eat fewer carbs,
and target your weight training to one area per day with a recovery day in between. Use free
weights rather than circuits, adding them to basic exercises like squats and lunges. Instead of
adding reps when the weights become too light, add weight. Your total workout time should take up
no more than 30 minutes per day.
In the end, the best workout program is one that you can stick to because it gets results without
sacrificing your taste buds.
Obesity can stunt a healthy sex life by causing lower libido, low self-confidence, and lower energy in men. Weight management can help men turn this around.
Men, Is Your Weight Ruining Your Sex Life?
As a man, you are commonly regarded as the sexual being in the relationship. It can feel surprising, then, when you notice yourself choosing to relax in front of the TV over having sex night after night. While you may not be disengaged from sex intentionally, it can cause a strain for both you and your partner. While the two may not seem related, your lower sex drive may be caused by excess weight. If you find that you can relate to any of the following three symptoms, it may be time to focus on weight loss and change your health for good.
You are experiencing low libido
Excess belly fat has been linked to a lack of testosterone and has been shown to interfere with the production of other sex hormones. It can even decrease blood flow to the pelvic region. This can cause your natural desire for sex to diminish over time.
You notice that you have low self-confidence
Whether you are a dad or not, you likely do not feel the sexiest if you are rocking a “dad bod.” If you do not feel good when you look in the mirror, that can translate to your sex life. Feeling less than sexy can make sex difficult to enjoy and can make you eventually stop wanting it.
You have less energy
Being a worker, a partner, and a father while juggling other responsibilities can be tiring even on a good day. With a few extra pounds to carry around your energy may be zapped sooner than you realize. Extra weight makes you feel sluggish, reduces your quality of sleep, and causes joint pain. You may have every intention of having sex when you get home, but find you are too tired more often than not. If you see yourself in the symptoms above and are looking for a way to jump-start your weight loss journey, consider my 28-day fat loss program which can help you ditch the dad bod and get into your ideal physical shape.
Dads commonly avoid the doctor. We’ll look at why and suggest ways to overcome this issue.
Dads Ditch Doctor’s Appointments: Reasons and Solutions
Fathers and busy guys routinely avoid making health care appointments and attending cancer screenings. In fact, a survey by the Cleveland Clinic found that 40 percent of men ages 18 to 70 only saw a doctor if they were extremely worried about a potentially serious issue. The same survey uncovered that 40 percent of men also avoid getting annual physical exams. With the current prevalence of heart disease, cancer, and obesity, visiting the doctor is more important than ever. Building a rapport with a primary care physician can help men of all ages look after their health and feel their best.
Reasons Men Avoid Health Care
While it can be common for some women to talk about their health with others, men tend to keep health worries to themselves. This can sometimes lead them to feel unsupported and overly anxious about what may happen or what could be diagnosed if they do visit a doctor. For some men, struggles with weight management or “dad bod” can make them feel ashamed or embarrassed about undressing for a medical exam. They may even fear that they will get a lecture from the doctor about the need for weight loss. Many people, men included, often avoid the doctor because they are afraid or unsure of what a medical exam may entail and worry that some exams may be painful.
Steps That Can Help Men Receive Care
Information and support from friends and loved ones are empowering when facing uncertainty. Men who haven’t seen a doctor in years could start by reading online about what happens during a physical exam and what cancer screenings are commonly recommended for their age group. Guys can ask people they trust for recommendations of understanding, supportive physicians in their community. For men who are especially nervous, asking a family member or friend to schedule an initial appointment for them can sometimes help. If needed, having someone accompany the patient to a health care visit is often particularly beneficial. Starting small and breaking things down into manageable steps can help men feel more comfortable when dealing with health care needs.
Men could start by scheduling an initial appointment just to talk with a doctor without having an exam. This may be particularly helpful for those who have medical phobias. If tests and cancer screenings are needed, some men may find it less stressful to have these done during separate, shorter appointments. For those who are afraid of needles or pain, prescription pain-relieving gels are available to make tests more tolerable. Whatever the reason you may be avoiding doctors, we hope that these tips will inspire you to schedule a health care appointment. You will be glad you did.