Growing age is inevitable and so are the consequences associated with it. Aging causes a gradual decline in our strength leading to various health concerns.
While the endurance levels fall there is also a decline in hormone production. While men may struggle with low testosterone levels women often experience low bone density. But is there a way to continue to stay even after 40?
With most people undergoing one or the other problems it becomes important to ensure good health in your late 40s. Well in our discussion today let us talk about ways to ensure a ripped body even when you grow old.
While aging may be an obstruction to many, we give you a plan to maintain your Natural Bodybuilding Over 40. Let’s dive straight in and find out these simple Tips for Getting Six Pack Over 40 and methods.
How to Get Ripped At 40?
Gym enthusiasts seek to achieve a ripped body & striking cuts with regular exercise. But this becomes a problem for those above 40 due to a decline in strength and endurance.
It is because of a downfall in the body’s natural growth and repair system that extensive workouts become a challenge.
However the same can be possible by ensuring small steps right from your young days. With the correct exercise and schedule you can get a perfectly toned body even in your older days. Some of these Tips for Getting Six Pack Over 40 include-
#1. Start With the Right Diet
Our body obtains the major nutrition from the food that we consume.
It thus becomes important to regulate our food intake in a way that it becomes an asset and not a burden. Careless eating and excessive calorie intake can prevent you from getting shredded abs.
Consume a lot of vegetables and fresh fruits daily avoiding junk and processed foods. Ensure a healthy supply of vitamins and minerals like iron and zinc.
Plan a low-calorie diet for yourself to maintain a fat-to-muscle ratio. Consuming adequate protein is a must to build muscle mass and strength. Remember to keep your hydration levels high by consuming enough water and fresh fruit juices.
Add eggs, leafy vegetables, dairy, and other easily digestible food for a healthy gut. Further, a cardinal rule is to never skip breakfast which is healthy and nutritious.
Eating greasy and oily food as the first meal of the day is a big NO. Split your diet into a 5 meal plan a day with small portions of fulfilling items.
#2. Exercise
Following a healthy exercise routine is a must to get ripped Abs after 40. With growing age, it gets difficult to indulge in high-level resistance training.
So you should include low-intensity exercises that help in building abs. Focus on building your core strength and practice weight lifting daily.
Using compound exercises is also a great everyday addition. It not only targets multiple muscle groups together but also boosts metabolism. Abs workout after 40 usually comprises leg raises, V Situps, Russian twists and side bends.
With these, you can also include squats, crunches and planks for better core strength and cuts. These exercises are for short terms but high reps can help in carving out those perfect abs.
#3. Adequate Rest
With ageing there is a gradual decline in the body’s natural growth and recovery mechanism.
While heavy training and core exercises help in building abs they may also be taxing on your muscles. Formation of lactic acid in muscles results in pressure and soreness preventing you from further exercise.
It thus becomes necessary to give your body enough time to heal and repair itself. Neglecting this simple step can leave your muscles overworked and affect your overall exercise schedule.
Further muscle and tissue rupture if not treated, can result in damaging consequences. To avoid this maintain a balance between exercise and rest hours. Include food items that prompt quick recovery from soreness.
These may be items rich in antioxidants and nuts, legumes and grains.
#4. Intermittent Fasting
A lot of us might be aware of this practice but fail to realize its efficiency in bodybuilding. Fasting 8 hours a day can help in controlling the amount of fats and carbs you consume in the day.
This calorie deficit created, results in the conversion of deposited fat into energy. Further, it prevents any more fat to get accumulated in the body reducing weight.
You can follow this routine a few times a week or even daily. Portion control by this method is a great way to balance out nutrition and fat levels in the body.
Yet you should remember to consume nutrient-rich food for the rest of the day to maintain your health.
#5. Walk More Often
Often neglected, this Tips for Getting Six Pack Over 40 is probably one of the most important parts of your post-40 routine. Walking aids your overall workout regime and helps in building stamina.
Thus you should try to walk around 5000 steps before lunchtime to ensure better absorption of food.
While an average man should walk over 10,000 steps a day, reaching half of this number pre-lunch is good.
Walking not only helps in quick digestion but also aids metabolism preventing the deposition of fat. You can start by keeping low targets and a gradual increase with time.
To keep track of your daily steps you can use devices like health apps and smart watches.
Conclusion
The above-mentioned steps are tiny changes that can help you age better.
With these simple lifestyle alterations, you can maintain a healthy body with perfect abs. While the exercises and a balanced low-calorie diet chart could be helpful, discipline is the key.
Sticking to your daily workout routine and meal plans is crucial in deciding results. Cheat days once in a while are however welcome and appreciated.
Finally, the most important part is to keep up your determination and self-motivation. Age is just a number and the above route map can help prove this true. So buckle up your gym gear and start your journey now, to age better and healthier.
