Hi, I am Jack Steele – Fitness trainer, bodybuilding and anabolic cycle design expert for males over 40s for more than a decade. I’ve met many men who are struggling with their fitness at the older age, so let me reveal some of the facts people are unaware of.
Let’s be honest, when you add a number to your age and tick 40, things start to change. The rate at which your body heals doesn’t stay the same. Level of testosterone usually decreases and so does muscle volume.
There are many individuals that I’ve met who end up spending hours at the gym just to be left with a fraction of what they used to gain – which can be annoying. But here’s the thing: it’s never too late to change so change your goals and set a vision. That’s why I’m here.
Exploring Why Testosterone Levels Decrease After 40
As you age, it’s quite normal for your testosterone levels to start decreasing. This by no means is the end of the world in terms of your fitness. However, it is certainly a hurdle worth considering.
This relative decrease in testosterone levels associated with aging is called andropause, an occurrence that most men go through after they cross 40 years of age. But let’s break things down further to understand what is actually going on in your body:
Ageing Process
Once you cross the age of 35, the testosterone in your body starts to decrease by approximately 1-2% every year. Such a slow decrease influences your muscle growth television and much more.
Impaired Function of Testicles
Testosterone is produced in the testicles, and as males age, their testicles lose some strength to function normally, and this in return affects the male hormone’s levels.
Fitness And Motivation
A person’s testosterone levels can be affected due to many factors such as poor diet or excessive stress, plus other uncontrollable variables such as being overweight. This is why exercising and eating properly is essential.
Factors Related to Health
Issues related to health such as obesity or diabetes or many other sicknesses that are related constantly as one gets older can also cause a reduction in levels of testosterone. These key underlying factors should be dealt with in order to effectively manage testosterone.
Low Testosterone Symptoms
- Moderate Lessened Physical motivation and energy;
- Physical motivation and energy muscle mass and strength changes;
- Increased adipose tissue;
- Reduced bone density;
- Reduced sexual desire.
If any of these symptoms are correct you should possibly take a closer look regarding your testosterone levels management.
Tactics on how to maintain strength and muscles after the age of 40
Targeted Muscle Reinforcement Activities are Vital
In your fitness program from the age of 40 and above, make it a point to include muscle reinforcement exercises. These should entail weight lifting, and lifting weight isn’t only for those trying to develop muscle, but for anybody trying to keep the mass as they grow older. This matters for several reasons:
- Defending Against Sarcopenia: Sarcopenia is the degenerative loss of muscle associated with aging. It begins in your 30s and, unless you actively resist it with regular strength training, will accelerate. Training with weights improves muscle retention so you can appear slim and tough;
- Increasing Bone Density: In addition, weight-training practices help hinder the depletion of bone density which will eventually end up causing osteoporosis. Making it a point to exercise with weights of some kind will increase bone density and thus allow stronger resilience to injury;
- Reduction of Stress and Moods Improvement: It has been proved that strength training aids in alleviating stress and boosts moods. Engaging in weightlifting activates endorphins hormones that makes people feel good moreover helps in lowering the levels of too much stress hormones, cortisol.
Strength Training Routine for 40 Year Olds and Above How Does It Look
So here is a rough framework that you can follow as your workout regimen post turning 40.
Full body strength training exercise 3-4 times in a week:
- Engage in compound movement exercises such as, squats, deadlifts, benchpresses and pull ups;
- Add in isolation muscle specific workout sessions;
- Some forms of cardio to assist in fat loss and improve heart health;
- Proper muscle recovery to repair and grow muscles;
- Start with lighter weights if you haven’t weight trained before and concentrate on the form.
When you feel you are getting stronger and stronger, gradually work your ways ups with the weight so that the key to proper muscle building is consistency. Following this will ensure that your arms have been worked out and have taken enough stress to grow.
How Can Expert Anabolic Cycles Help Achieve Fitness
But for some over 40 males testosterone deficiency may deteriorate physical conditions. Here is where expert anabolic cycles come into help.
How do you define expert anabolic cycles
Anabolic Stereophytes Cycle or Performance Enhancement Drugs (PEDs) Cycle refers to a method where professional charge steroids are exploited with the intention to boost testosterone levels alongside muscle gaining.
This isn’t about taking steroids only it is doing it in a scientifically safe manner where hormones are supplemented effectively and in a safe manner. If we specifically talk about men aged 40 and above anabolic cycles aid in:
- Normalizing the testosterone to safe levels and only marginally elevated;
- Increasing the muscle mass alongside strength without compromising one’s health;
- Reducing time required to recover and elevating one’s overall performance.
When you have a knowledgeable coach or a doctor supervising your anabolic cycle it is a more effective way to surpass your limits and sports plateaus.
The aspect of security
Using terms such as medical steroids or Anabolic steroids poses its own risks and can be dangerous for some individuals. Steroid cycles are compound drugs where it alleviates the medical risks posed for an individual however the safety parameters need to be properly aligned.
With my expert anabolic cycles, I advocate for scientifically proven methods together with clinical studies to ensure medical safety standards are followed.
What Are The Benefits Of Using Professional Anabolic Cycles
- Restoring Testosterone Levels: An anabolic cycle can be very useful to restore balance in testosterone if your levels are really low with the end result being muscle mass improvement and fat reduction;
- Strength and Performance Enhancement: With an increase in testosterone comes a notable rise in strength and endurance which means that one becomes capable of performing strenuous workouts and recovering from them quickly;
- Recovery Time Improvement: Testosterone is very important for muscle repair and with increased testosterone levels you tend to recover more quickly helping lower the chances of overtraining and injury.
Over 40 Years Old: Dietary Strategies That Work For You
Your diet is just as important as your training. With advancing age, your metabolism rate decreases, hence there is a need to be selective in food intake.
Protein Has To Be Prioritized
Sarcopenia can make it difficult to keep muscle mass as one gets older and that is where protein levels come into play. Strive for egg sources such as these:
- Fish;
- Lean meats;
- Eggs;
- Beans and legumes.
Protein aids in post workout recovery and muscle growth as it focuses on rebuilding muscle mass after being torn.
Make Sure To Incorporate Healthy Fats In Your Diet
Healthy fats are required for the synthesis of testosterone and other hormones. Incorporate fats from sources like:
- Avocados;
- Olive oil;
- Nuts and seeds.
In addition, these healthy fats will help propel your cardiovascular system which is a must as you get older.
Carbs and Fiber for Energy
Carbohydrates are an essential source of energy, especially for athletes who are in tough training sessions. They can opt for complex carbohydrates such as whole grains, veges, fruits as they boost energy levels and also enhance digestion.
Avoid Processed Foods
Processed foods have excessive sugar, fats, preservatives, which often leads to excessive body weight and health issues. As much as possible, eat only whole and dense foods.
Conclusion: Taking Control of Your Fitness After 40
There is no need to lose strength endurance and self esteem as one gets older. One can remain fit even in their 40s and beyond by incorporating strength training, diet management, and expert anabolic cycles into their routine.
Your fitness requirements as a man aged 40 and above are very specific. I am here to help you with tailored coaching treatment plans and multiplayer strategies that will keep you healthy ceaselessly.
If you are ready to change your body to achieve results that earn you a great deal of respect, then it is time to contacting me because you need to start training in a proper way. Let’s talk about how we can put you on a graph of optimal progress.
