I have been active and played sports most of my young adulthood until other priorities can into play. Marriage, wife, kids. You know the story. Doing everything takes so much time. Having no time to do something is a perception. The fact of the matter is you need to make time for health otherwise you will have less of it.
When I turned 40. I realized that I needed to make the time for my health. The way to make more time is to prioritize what is important along with everything else. So I got up earlier. Once you find the time for any activity, the rest falls into place.
Excersise Plan
Here's a 4-day advanced strength training program for a male in their 40s. This program focuses on overall strength development and incorporates both compound exercises and targeted muscle group training. Remember to warm up properly before each session and adjust the weights according to your current fitness level.
Monday Day 1: Upper Body - Push Emphasis
Bench Press: 3 sets of 8-10 reps
Incline Dumbbell Press: 3 sets of 8-10 reps
Overhead Press: 3 sets of 8-10 reps
Dips: 3 sets of 10-12 reps
Dumbbell Flyes: 3 sets of 10-12 reps
Triceps Pushdowns: 3 sets of 10-12 reps
Plank: 3 sets of 30-60 seconds
Tuesday Day 2: Lower Body - Squat Emphasis
Squats: 3 sets of 8-10 reps
Romanian Deadlifts: 3 sets of 8-10 reps
Lunges: 3 sets of 10-12 reps (each leg)
Leg Press: 3 sets of 10-12 reps
Calf Raises: 3 sets of 10-12 reps
Hanging Leg Raises: 3 sets of 10-12 reps
Side Planks: 3 sets of 30-60 seconds (each side)
Thursday Day 3: Upper Body - Pull Emphasis
Pull-ups: 3 sets of 8-10 reps
Bent-Over Rows: 3 sets of 8-10 reps
Lat Pulldowns: 3 sets of 8-10 reps
Seated Cable Rows: 3 sets of 10-12 reps
Bicep Curls: 3 sets of 10-12 reps
Hammer Curls: 3 sets of 10-12 reps
Reverse Crunches: 3 sets of 10-12 reps
Friday Day 4: Full Body - Functional Training
Deadlifts: 3 sets of 8-10 reps
Overhead Squats: 3 sets of 8-10 reps
Push-ups: 3 sets of 10-12 reps
Dumbbell Lunges: 3 sets of 10-12 reps (each leg)
Bent-Over Dumbbell Rows: 3 sets of 10-12 reps
Dumbbell Shoulder Press: 3 sets of 10-12 reps
Russian Twists: 3 sets of 10-12 reps (each side)
Notes:
Rest for about 60-90 seconds between sets to allow for adequate recovery.
Perform dynamic stretches and mobility exercises before each workout.
Start with weights that challenge you but still allow you to maintain proper form. Gradually increase the weight as you progress.
Listen to your body and adjust the intensity or exercises as needed to avoid injury and accommodate any physical limitations.
Remember to consult with a healthcare professional or a certified fitness trainer before starting any new exercise program, especially if you have any pre-existing medical conditions.
Meal Plan
With the proper diet, all your hard work can go to waste! Here's a sample meal plan that focuses on losing belly fat while promoting muscle growth. This plan includes a cheat day and recommendations to stay focused:
Day 1:
Breakfast:
Spinach and mushroom omelette with egg whites
Whole wheat toast
Snack:
Greek yogurt with mixed berries
Lunch:
Grilled chicken breast
Quinoa
Steamed vegetables (broccoli, cauliflower, carrots)
Snack:
Almonds
Dinner:
Baked salmon
Brown rice
Steamed asparagus
Day 2:
Breakfast:
Protein smoothie with almond milk, banana, spinach, and protein powder
Snack:
Apple with almond butter
Lunch:
Turkey or chicken wrap with whole wheat tortilla, lettuce, tomato, and avocado
Snack:
Cottage cheese with cucumber slices
Dinner:
Lean ground turkey stir-fry with mixed vegetables (bell peppers, onions, zucchini) in olive oil
Day 3:
Breakfast:
Overnight oats with almond milk, chia seeds, and berries
Snack:
Protein bar
Lunch:
Grilled shrimp salad with mixed greens, tomatoes, cucumbers, and balsamic vinaigrette
Snack:
Carrot sticks with hummus
Dinner:
Grilled lean steak
Sweet potato
Roasted Brussels sprouts
Day 4: Cheat Day
This day is your cheat day, where you can enjoy some of your favorite foods in moderation. It's important to indulge occasionally to avoid feelings of deprivation and maintain long-term adherence to your meal plan. However, try to make healthier choices within your indulgences and practice portion control.
Day 5:
Breakfast:
Vegetable omelette with egg whites (bell peppers, onions, spinach)
Whole grain toast with avocado
Snack:
Protein shake with almond milk
Lunch:
Grilled chicken breast salad with mixed greens, cherry tomatoes, cucumbers, and light vinaigrette dressing
Snack:
Celery sticks with peanut butter
Dinner:
Baked cod with lemon and herbs
Quinoa pilaf with mixed vegetables (peas, corn, carrots)
Steamed broccoli
Day 6:
Breakfast:
Protein pancakes (made with oats, egg whites, and protein powder) with fresh berries
Snack:
Greek yogurt with sliced almonds
Lunch:
Turkey or chicken lettuce wraps with lean ground meat, lettuce cups, diced tomatoes, and salsa
Snack:
Protein bar
Dinner:
Grilled shrimp skewers with bell peppers and onions
Brown rice
Roasted asparagus
Day 7:
Breakfast:
Overnight chia pudding with almond milk, topped with sliced bananas and crushed walnuts
Snack:
Hard-boiled eggs
Lunch:
Quinoa and black bean salad with diced tomatoes, cucumber, red onion, and lime vinaigrette
Snack:
Mixed nuts and seeds
Dinner:
Grilled lean beef or tofu stir-fry with broccoli, snap peas, carrots, and ginger soy sauce
Cauliflower rice
Remember to adjust portion sizes and macronutrient ratios based on your specific goals and energy requirements. Also, consider incorporating healthy fats, such as avocados, olive oil, and nuts, into your meals for their essential nutrients and satiety. As always, consult with a registered dietitian for personalized guidance and to address any specific dietary concerns or allergies you may have.
Portion Sizes
Here are some general recommendations for portion sizes for a 175-pound male. Keep in mind that these are approximate guidelines, and individual needs may vary. Adjust portion sizes based on your specific goals, activity level, and any dietary restrictions you may have:
Protein:
Chicken breast, turkey, or fish: 4-6 ounces (cooked weight)
Lean beef or pork: 4-6 ounces (cooked weight)
Eggs (including whites): 2-3 large eggs
Greek yogurt: 1 cup
Cottage cheese: ½-1 cup
Protein shake: Follow the serving size indicated on the packaging
Carbohydrates:
Whole grains (quinoa, brown rice, whole wheat bread, etc.): ½-1 cup (cooked)
Sweet potato: 1 medium-sized
Oats: ½-1 cup (cooked)
Fruit: 1 medium-sized piece or 1 cup (berries, melon, etc.)
Legumes (beans, lentils, chickpeas): ½-1 cup (cooked)
Vegetables:
Leafy greens (spinach, kale, lettuce): 1-2 cups (raw)
Other vegetables (broccoli, cauliflower, peppers, etc.): 1-2 cups (raw or cooked)
Healthy Fats:
Avocado: ¼-½ whole
Nuts and seeds: 1 small handful (about 1 ounce)
Nut butter: 1-2 tablespoons
Olive oil or other cooking oils: 1-2 tablespoons
These are general guidelines, and it's essential to listen to your body's hunger and fullness cues. If you're still hungry or not satisfied, you may need slightly larger portions. Conversely, if you're feeling overly full or uncomfortable, you may want to reduce your portion sizes slightly. It's always a good idea to consult with a registered dietitian or nutritionist who can provide personalized guidance based on your specific needs and goals. They can help you determine the ideal portion sizes and macronutrient distribution for your individual circumstances.
The best way to stay the course and keep focused on your goal is to stick with a routine. Set the time aside and make your routine happen. This is based on the decision to make your health a priority. Workout plans and diets are lifestyle choices. However, they are hard decisions to make because change is difficult and this is harder work than sitting around or going through the drive-through.
Stay Focused
Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and support your body's functions.
Portion Control: Pay attention to portion sizes and avoid overeating. Use smaller plates and bowls to help control your portions.
Track Your Progress: Keep a journal or use a tracking app to record your meals and workouts. This can help you stay accountable and track your progress over time.
Stay Active: Incorporate regular physical activity into your routine, such as strength training and cardiovascular exercises, to support muscle growth and fat loss.
Get Adequate Sleep: Aim for 7-8 hours of quality sleep each night. Sufficient sleep helps regulate hormones and promotes overall well-being.
Practice Mindful Eating: Slow down during meals, chew your food thoroughly, and pay attention to your body's hunger and fullness cues. This can help prevent overeating.
Find Healthy Alternatives: Explore healthier alternatives to your favorite high-calorie foods. For example, opt for baked or grilled options instead of fried foods, and choose whole grain products over refined ones.
This is just a sample meal plan. It's important to personalize it based on your individual nutritional needs, preferences, and any dietary restrictions you may have. Consulting with a registered dietitian can provide you with tailored advice for your specific goals and requirements.
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