Ageless Male Plan Your goal is a strong mind in a strong body. Develop the self-discipline to work out 3 times a week on non-consecutive days without fail. Ignore the ‘workouts’ you see in the magazines – remember that the goal of those mags is to sell you their magazine so they can sell more ads, not to get you in great shape. And while they may work great for girls young enough to think a pimple is a major health issue or a young guy filling his veins with steroids, those workouts aren’t what YOU need. Stick with a simple reps & sets scheme like the 5×5 – five sets of five reps per exercise.
Leave the machines alone and stick to free weights, using enough weight that you can just finish the last rep of the last set with proper form. Ego is a funny thing – it’ll have guys trying to lift too much weight and women trying to use too little – in either case, use the heaviest you can without cheating your reps, and increase the weight you lift whenever you safely can as your strength grows.
If you feel you don’t have the time or money to join a commercial gym, create your own home gym. If space is tight, just pick up two dumbbell bars and enough weight plates to get you started – you can buy more as your strength grows. Ageless MaleYou don’t need anything else at this point – you can get in a great workout must using dumbbells for your weightlifting sessions. You can even store your dumbbells and plates under the couch or your bed, but only do that when you’re expecting company – otherwise the temptation to just leave them there might be too strong. The other advantage to a home gym is that it’s a time-saver – no commute necessary. If the kids are young, hit the weights right after you put them to bed at night. And for best results, have your spouse or partner work out with you so you can be each other’s accountability partner.
You don’t have the same hormonal boost you did ten or twenty years ago, so it may take a bit longer to recuperate after each workout – and you’ll definitely need enough sleep and a healthy diet to get the most from your efforts – but you can and will get back into top shape. Give it enough focus, effort and time and you can end up stronger, healthier and in better shape than you’ve ever been before –
just visit a local or regional bodybuilding show and watch the athletes in the Masters’ division (over 40) in bodybuilding, physique and bikini divisions. If you talk to them, you’ll find a lot of them weren’t in shape in the twenties, but got into it after the kids were born and they realized they had to do SOMETHING… Most didn’t start out to be competitive athlete but fell in love with the sport and the goals once they were exercising regularly.
But whether you end up a competitive weightlifter or fitness star or just a much healthier and shapelier version of you.