Are you the other side of 40?
Have you spent the majority of that time ignoring your health?
Perhaps you’ve kept yourself in check, just, but, it’s getting harder to stave off the fat, and easier to put off the healthier option until tomorrow.
Besides, what’s the point right!
Testosterone in men over 40
Isn’t it all down hill from 40 onwards.
In a word (or two)
In fact, if you are male and over 40, it’s definitely not too late.
Is it going to be easy?
But don’t count yourself out yet.
Signs of low Testosterone
Before you read further, have you ever wondered what are the signs that you maybe experiencing low testosterone levels?
Well, if you answer ‘yes’ to some of these you have low Testosterone.
Signs of low testosterone can be extreme fatigue, even though you are getting plenty of sleep, you also find it harder to get motivated to do exercise.
2. Loss of Muscle Mass.
It seems obvious once asked, but have you noticed a loss of the muscle tone from when you were in your 30’s?
Testosterone plays a major role in muscle mass, and thus is an easy sign.
3. Increased Body Fat
Testosterone is amazing at sapping the fat, lower testosterone can equate to higher levels of fat, have you noticed an increase lately?
4. Low Sex Drive.
Remember being 18, if a lamp post looked at you in a certain way you’d hump it, it goes without saying, as we get older, our testosterone levels decrease, left unchecked it can have a noticeable effect on how often we feel the desire to have sex.
So did you answer Yes to any, all of these?
Don’t worry, it’s still not too late.
Below we get into the nitty gritty;
So what are the rules?
What must one follow to get back into shape to start looking and feeling like your younger, more youthful self.
Ignore the magic potions.
Ignore the infomercials promising the ‘get fit now’ or ‘the 10-minute abs they’re playing to our impatience and insecurities, and worse still, they know it!!
If you are looking for a body like ‘the rock’ that’s a much bigger post, this one, will get you on the way to that.
The cornerstone of any program for those looking to get fit over 40 is:
- Naturall boost Testosterone.
- Naturally, increase Growth Hormone
- Eat ‘cleaner’
- Start some weight training program
Now the above on their own are large subjects, but, we are looking to improve from where we are, which for some if not many of us is a sedentary, social, hectic life, full of family, work commitments, and a dozen other things pulling at us from left to right.
So before you begin there are some rules.
But don’t worry, like anything good, these rules are simple, they will maximise the chances of you staying the course, and over time compounding the benefits into a fitter, healthier and happier (hornier) life.
Let those you live with, know.
Sounds simple right!
You’d be forgiven for thinking, ‘of course, they will know’, ‘they will see I am trying to make changes’, but trust me, without the support of your loved ones these changes, however major or minor they may be to you, are going to have an impact.
I know, because I’ve made this mistake, by not openly discussing my health goals, petty arguments and awkward stares occur when a cooked meal isn’t eaten, or going out to the gym on the day of a friends, mothers birthday party is considered ‘rude’.
So please, please, have the conversation now before you start, let them know you will be making some changes, that they are positive changes.
Don’t beat yourself up and definitely don’t put yourself under too much pressure, i.e. keep a sense of reality.
Unless you are looking to enter a bodybuilding competition or win the next Ironman, improvements to your health can be achieved without reenacting the training scene of Rocky 4!
The good thing about these steps are, as stated above, they are aimed at ‘getting you on your way’ so if there is the need to have that delicious desert your partner made you, go for it!
Keep at it.
The final and most important rule, keep at it.
This really is so important.
Recent research led by a team at the University College London think they have uncovered just how long (on average) it takes for something to become habitual. They believe it takes an average of 66 days to create a habit.
So, even when it seems like nothing is working, stick to it, you’ll be glad you did.
Motivation is what gets you started. Habit is what keeps you going.
— Sports Motivation (@Sports_HQ) 24 March 2018
So now you have shared your vision with your partner/loved ones, you’ve allowed yourself some peace of mind, this isn’t a no holds barred, weight loss/muscle gain/competition ready race, and you’re ready to stay the course for at least 66 days (let’s call it 2 and a half months), now where to begin.
The fit over 40 foundation.
There are numerous supplements one can take to increase your testosterone (and I’m talking natural ones here). But as a foundation, these are my recommendations.
Cod Liver Oil
Cod liver oil contains an abundance of essential vitamins including that of Vitamin A and D both beneficial for testosterone production. it’s also great for the cardiovascular and immune system.
This vitamin plays a role in the production of testosterone itself, a dose of 4,000 – 5,000 IU is sufficient
bonus – the body produces this vitamin when in sunlight!
Known to boost testosterone (if the body is deficient)
Bonus – high levels of this mineral can act as an aromatase inhibitor (reduce estrogen levels)
Stinging nettle root extract
The last one is one the list as it too is considered an aromatase inhibitor, along with being influential as a Testosterone booster.
On top of the supplements above, I would recommend adding the following foods (where possible) to you daily diet
1. Cruciferous vegetables high in phytochemicals, great at fighting estrogen, they include:
- Brussels sprouts
- Bok choy
- Collard greens
2. Testosterone boosting foods., such as:
- Olive Oil
- Whey Protein
The above forms the nutritional foundation to a fitter, healthier and more testosterone abundant self.
So what next?
Naturally, boost Human Growth Hormone.
This one has had quite a lot of press, however, there is quite the evidence to back it up, more importantly, if like me, you are busy, it can be a nice addition to your routine.
Evidence shows that fasting for 16 hours 1 to 2 times a week can drastically increase your Human Growth Hormone (HGH) & Testosterone levels.
However, as an additional benefit, I have found intermittent fasting to be a great addition to my working week, gaining time in the morning from ‘not eating’ along with improved levels of concentration.
Below is a great video by Eric Berg
lift some weight mother f***ker
Finally. my favorite part of the getting fit at 40
Have you tried weight training in the past?
Have you failed to find the enjoyment?
Perhaps you hated going to the gym because;
- You don’t know what you are doing
- You’re bored after the first visit
- You find no enjoyment in it.
These are all reasons I have heard over the years, and there are many more.
But before we tackle them, consider for a moment what are the symptoms we are trying to counteract:
Stop being a Lil bitch.
As we age our testosterone levels decrease and estrogen levels increase, higher estrogen leads to increased fat, which in turn leads to higher levels of estrogen thanks to the aromatase reaction.
Aromatase is found most prevalently in fat cells, so the more body fat a man has, especially in the midsection, the more Aromatase and hence the more Estrogen, Consider too excessive body fat can contribute to diabetes.
This ultimately is the reason we should want to partake in some form of weight training, weight training increases the level of testosterone in a man, which in turn leads to fat loss, thus negating over time the Aromatase reaction.
Benefits of weight training include:
1. Increased Testosterone
This is the number one benefit (though I would argue point 4 below, may, in fact, be the real winner).
Many studies have shown the benefits of weight training on increasing levels of Testosterone in men, in particular, those with a higher fat to muscle percentage.
For a greater effect on the level of Testosterone from your strength training incorporate the following:
Use more muscles.
Instead of training individual muscles (one such popular training method known as Bro Split) incorporate full body workouts.
Lift heavier weights:
Rather than doing many reps of light weights, go heavy with less reps.
Shorter rest periods
One bonus tip by Dr Mercola,
You can “turbo-charge” your weight training by going slower. By slowing down your movement, you’re actually turning it into a high-intensity exercise. Super Slow movement allows your muscle, at the microscopic level, to access the maximum number of cross-bridges between the protein filaments that produce movement in the muscle.
2. Lower Levels of Fat.
As discussed Fat is a Testosterone killer, not only does weight training increase the testosterone levels but also increases the number of calories burnt, thus aiding in fat loss, which in turn reduces the estrogen levels, a double whammy.
3. Decreased Stress Levels,
We all live busy, hectic and often stressful lives, and the mental impact can be far greater than we often give it credit, weight training provides such relief:
1. When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain.
Endorphins also trigger a positive feeling in the body, similar to that of morphine, BOOM, who could say no to feeling better.
This is for me the biggest bonus to a program of weight training, It’s often never discussed or gets overlooked, perhaps because it is a mental benefit rather than a physical one. however, the impacts I feel are far greater than all the above.
Often we as men take on a large range of responsibilities, leading to a state of ‘constant on’ not unplugging from life, which can lead to a sense of ‘stress’ or ‘anxiety’ which too can have a negative impact on our health through the production of cortisol.
Weight training when done properly, requires your full concentration. Lift your own bodyweight over your neck and try to think of anything other than ‘do not drop, do not drop’
The time spent fully in the moment takes us out of our daily routine, it temporarily removes us from our responsibilities as, husbands, fathers, friends, colleagues, partners, etc and allows us some ‘me time’ which in today’s society is often neglected. but ultimately needed more than ever.
So given the above how do we combat some of the barriers:
You don’t know what you are doing.
A valid point, many people HATE going to the gym, they feel lost and don’t want to appear a novice, I would highly recommend booking some 1 on 1 PT sessions, however if there are financial constraints here are some great guys to follow on Youtube:
For a more scientific approach to weight training, this 20 something is one to keep an eye on!
Love this guy! literally a HUGE source for training, nutrition and proper form!
Bradley has a solid fan base, his videos are entertaining, however there are some brilliant tips buried in there.
One of my bodybuilding heroes, I’ve followed this guy for years, and at 48 he’s the poster boy for a healthy, weight lifting lifestyle
Looking for PT – check out:
Mike is also a firm believer in Wolff’s law (well worth further reading)
“Bone will adapt to the loads under which it is placed”. WOLFF’s LAW German anatomist and surgeon Julius Wolff (1836-1902). Therefore: Strong muscles make strong bones, weak muscles make weak bones and poor posture causes arthritis (bony spurs at the apex of an exaggerated curve). Whether your goal is aesthetics, performance, avoiding pain, health or longevity, having poor posture is NOT ok. Now get under some Heavy Ass weights. Mike TITAN O’Hearn #longevity #Titan #MikeOHearn #PowerBodyBuilding @naturalsups #LegDay
The last one, is a legend, CT Fletcher, at 59 he’s the oldest of the bunch, this guy is a self confessed Iron Addict. If ever you need some motivation YouTube CT Fletcher motivation, just don’t do it when there are young kids around 🙂
Check him out here:
You’re bored after the first visit
Weight training can dramatically change the look of a persons physique, however it’s not an overnight thing, as stated above ‘stick with it’ as someone who has trained for the past 25 years, I can confirm the biggest changes occur at the beginning of your weight training career, as you progress and your body changes to so too does the speed of change, but with it comes a greater sense of confidence.
You find no enjoyment in it.
There are many programmes, routines, exercises and you may not find the one that suits you straight away, naturally this may be based on time, age, weight, flexibility but also on the style of exercise, the secret is to try different programmes (something I will be discussing in a later blog), but they may include:
- Power lifting
- High-Volume Training
BONUS VIDEO (please note this is one hell of a video, and not exclusive to Testosterone, but essential listening 47 minutes 42seconds)
So will you be boosting your Testosterone?
If so, I’d love to hear your experience, perhaps you’ve already been testing some of the above, or perhaps you been teetering on taking action, but up until now you’ve not quite commited to the cause.
Old Dog out!