Download ArticleDownload ArticleThis article was co-authored by Eric Martinez. Eric Martinez is a Registered Clinical Exercise Physiologist and the Vice President of Infinity Sports Institute in Miami, Florida. With over a decade of experience, Eric specializes in clinical exercise physiology, human optimization, and sports science. He works with professional and Olympic athletes as well as high-risk patients. Eric holds an MS in Exercise Physiology from Barry University and is a Registered Clinical Exercise Physiologists in the State of Florida. Eric holds 15 different certifications in specialties such as strength and conditioning, injury prevention, neuro biomechanics, and Kinesio taping. He trains hundreds of coaches in Nero and Clinical Physiology certifications.
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Many people define the term 'ripped' differently. Think of it as being lean, muscular, and proportionate. This article is aimed beginners at beginners over 40. If you are sitting at your computer, thinking "I am too old to get a model body," or" I am not even athletic," then change your way of thinking. This can be done at home or the gym, and with the right attitude and hard work, you can get ripped, even after 40.
Steps
- This first method is the all-rounder. It's designed to get you ripped in all aspects such as: low body-fat, developed muscle mass, good proportions, and functional strength, as well as good cardio.
Fix your mind on the goal. Before you begin, it is important to tell yourself that once you go in, you will not back out. Set the amount of time you are going to keep up working out. Some claim they want to do it for life, but give up after a certain amount of time. Make it a goal to keep up with your program for at least four months.
Consume more water. Water is more important than food and has always been. Your body can go three to four weeks without food, but your body can barely last several days without water. Drink at least three to four water bottles a day, two at the very least. Drink two more bottles every time you workout.Advertisement
Eat at least three meals a day. There are fitness rumors that you should consume smaller, more frequent meals, but for many, this isn't feasible. Many people are caught up with business or parenting, and do not have the amount of time to incorporate those extra meals. If that's the case, eat regular meals; calculate your calorie intake when you consume food or eat until you are full. You do not need to diet, but you should consume junk food moderately. You can eat it for three meals a week. Definitely, eat more fruits and veggies!
Stretch. You can do simple stretches, bending only until you feel pain. Do not go any further than that; hold it there for twenty seconds. Stretch every part of your body. Do this when you first wake up and at night. Stretching helps you to avoid stiffness and does improve posture somewhat.
Pump some iron. Buy some dumbbells from your store or gym. Keep it very light-weight, preferably 5-15 pounds. Do body-weight exercises with the weights; work different muscle groups separate days. Squats, lunges, standing calf-raises, sit-ups, push-ups, and pull-ups. Consider doing weighted calisthenics with a back-pack.[1]
Build up your reps slowly. You should start off with 6-12 reps the first week. Keep the same amount of weight you use the first week for the second week, but add 5 reps for each set you do, and then increase the weight by five pounds the next week. This builds muscular endurance and strength. Keep this cycle consistent and you are bound to get stronger doing only the same exercises.[2]- The baseline for weight training is at least a minimum of three days a week if you want to be healthy or ripped.
Do some cardio. For cardio, you don't need to do running; you can do things like rock-climbing, martial arts, and swimming. If in doubt, try four sets of sprints until you exhaust yourself, or do things like jumping rope, jumping jacks, or dance.[3]- You should do at least 115 minutes of moderate intensity cardio training. If you're also trying to lose weight, try doing 300 minutes weekly.
Give yourself time to recover. After working each muscle group, you will need at least 2 days of rest. Expect yourself to get sore.[4]
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- This second method is targeted to lose weight, for anybody needing to shed a few pounds. It won't build muscle.
Diet, if you need to lose weight. With a good plan, you can do this safely, without sacrificing the nutrition your body needs. There are several diets you can try, like Paleo. Eat more fruits or vegetables.
Fast, smartly. For every one to two days of the week, replace your meals with only smoothies. Add as many fruits or ingredients you would like. 3-4 smoothies is the recommendation.
Do workouts with high repetitions. If you use weights, make sure they are very light, and continue to do reps until you are tired.
Do cardio. Swimming or high-intensity aerobic exercises. You can run for as long as you want or as fast as you want.[5]
Do not eat junk food. Cut it out, completely, until you reach your goal. When you're at your goal weight, consume it in moderation.[6]
-Step-12.jpg)
- This third method will not help you get fit. It should only be used for power-lifting or Strongman purposes.
Eat at least three meals a day. Yes, you can gain weight on only three meals a day, but only if you consume enough calories within those meals.
Try supplements to help you gain muscle. Buy Whey Protein, Creatine, or make your own.[7]
Start off light with your reps and make it heavier every week.[8]
Don't neglect rest. Resting allows your muscles to develop. Try drinking some sleep herbal teas that shall allow you to rest at night.
Disregard junk food. Junk food can put on weight or bulk you up rather fast, but after 40, it is very unhealthy to the body. So, if you are not suffering from weight loss issues, then you can eat junk food more often.[9]
Do cardio very rarely. Sprint instead of jogging. Cardio prevents your ability to put on weight. Therefore, do not do it as much.[10]
Expert Q&A
Tips
- There is no one way to get fit.Thanks
- Yoga and martial arts are good recommendations.Thanks
Warnings
- Do not go more than 3-4 days without a work-out, unless you are sick.Thanks
- It is easy to not stay committed, stick to it!Thanks
- Stop making excuses! Excuses will not help you reach your goals.Thanks
- If you happen to skip a workout, do not get upset, continue where you left off.Thanks
- Do not over-train, your body needs rest. After 40, your body has slowed down.Thanks
References
- ↑ https://edition.cnn.com/2018/03/06/health/muscle-age-exercise-jampolis/index.html
- ↑ https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass
- ↑ https://www.businessinsider.com/exercise-cardio-brain-body-health-benefits-2017-12?IR=T
- ↑ https://www.nextavenue.org/whats-best-midlife-cardio-or-weights/
- ↑ https://www.nextavenue.org/whats-best-midlife-cardio-or-weights/
- ↑ https://healthywa.wa.gov.au/Articles/J_M/Junk-food
- ↑ https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass
- ↑ https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass
- ↑ https://healthywa.wa.gov.au/Articles/J_M/Junk-food
About This Article
With a little patience and dedication, you can work on getting ripped after 40. Get started with some body-weight exercises at a gym or with dumbbells at home. Try some squats, lunges, sit-ups, push-ups, and weight curls. When you first start working out, stick with 6 to 12 repetitions of 5 to 15 pound dumbbells. Then, slowly increase your reps and add more weight to your dumbbells. This will help build your muscle endurance and strength without hurting yourself. If you need to lose weight to get ripped, incorporate some cardio into your workout routine to help shed the fat. Try jogging, swimming, rock-climbing, or martial arts. Avoid junk food and eat a healthy, balanced diet. For more tips, including how to warm up before working out, read on!
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