Read about a great example of what you can accomplish at any age or stature. Follow the rules below and you will be a successful bodybuilder too!
Stats:
Age: 45
Height: 5'5"
Weight: 120lbs
Goal: Stay fit and healthy as long as you can. Include exercises that are low impact and make sure to control the weight, don't let it control you. This way you can keep your joints healthy and strong and avoid injuries.
Eating regimen: Primarily plant based (with loads of beans for protein!), and incidental fish/fish (2-4 times/month). No meat generally, and no dairy (aside from the uncommon dessert treat; a half quart of ice cream can last me a month or so in my cooler).
Exercise schedule:
Monday/Wednesday/Friday - 50 min cardio (10K is ideal. I can keep my heart rate near the 170s, which is a good level for me)
Tuesday - arms/back/abs (3 sets of ~15 reps each)
Arms: * barbell twist * one arm link twists * turn around twist * button ups Back: * lat pulldown * back augmentation machine * pull ups * vertical column Abs: * hanging leg raises * abdominal muscle crunches * decrease crunches
Thursday - legs/abs (3 sets of ~15 reps each)
Legs: * quad expansion * hamstring twists * leg squeeze machine * calf machines (standing and situated)
Saturday - chest/triceps/abs (3 sets of ~15 reps each)
Chest: * level seat press * slant seat press * decay seat press * chest fly machine * plunges Notes: I don't utilize substantial weights in my seat presses since I'm not a powerlifter and I don't have an exercise accomplice to spot me, so I've consolidated more activities to adjust. Triceps: * triceps pushdown * dumbell kickback * overhead triceps expansion
Sleep: 6 hours a day, plus post-work naps as needed.
Supplements: None, except for daily calcium & Omega 3 pills.
Misc: Never drank, smoked, or used drugs. Don't like coffee/tea. I do enjoy the occasional smoothie, but otherwise primarily drink water.
Other thoughts:
Still feeling great at 45, and am proud to have successfully maintained a 28" waist size since my 20s despite working a full time desk job. I try to view food as fuel for my body rather than a treat for my taste buds, and I only eat when I feel hungry (I'm too lazy to count calories). I don't skip workouts unless I'm injured/sick/contagious. Always stretch prior to working out. In my case, this has been very beneficial. Consistency is key, but listen closely to your body, and go light on weights or take a break from a certain exercise if needed. Be sure to watch that form!
Following this routine has personally been what has worked for me in my life. We all have to figure out what is the best fitnesss regimen for our own circumstances in order to achieve success when it comes to good health and wellness. You should find what works for you, and stick with it.
Cheers!
Stats:
Age: 45
Height: 5'5"
Weight: 120lbs
Eating regimen: Primarily plant based (with loads of beans for protein!), and incidental fish/fish (2-4 times/month). No meat generally, and no dairy (aside from the uncommon dessert treat; a half quart of ice cream can last me a month or so in my cooler).
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Exercise schedule:
Monday/Wednesday/Friday - 50 min cardio (10K is ideal. I can keep my heart rate near the 170s, which is a good level for me)
Tuesday - arms/back/abs (3 sets of ~15 reps each)
Arms: * barbell twist * one arm link twists * turn around twist * button ups Back: * lat pulldown * back augmentation machine * pull ups * vertical column Abs: * hanging leg raises * abdominal muscle crunches * decrease crunches
Thursday - legs/abs (3 sets of ~15 reps each)
Legs: * quad expansion * hamstring twists * leg squeeze machine * calf machines (standing and situated)
Saturday - chest/triceps/abs (3 sets of ~15 reps each)
Chest: * level seat press * slant seat press * decay seat press * chest fly machine * plunges Notes: I don't utilize substantial weights in my seat presses since I'm not a powerlifter and I don't have an exercise accomplice to spot me, so I've consolidated more activities to adjust. Triceps: * triceps pushdown * dumbell kickback * overhead triceps expansion
Find Out How To Perform These Exercises Here...
Sleep: 6 hours a day, plus post-work naps as needed.
Supplements: None, except for daily calcium & Omega 3 pills.
Misc: Never drank, smoked, or used drugs. Don't like coffee/tea. I do enjoy the occasional smoothie, but otherwise primarily drink water.
How to Be Strong at 40 & Beyond (Men Over 40 Tips)
Still feeling great at 45, and am proud to have successfully maintained a 28" waist size since my 20s despite working a full time desk job. I try to view food as fuel for my body rather than a treat for my taste buds, and I only eat when I feel hungry (I'm too lazy to count calories). I don't skip workouts unless I'm injured/sick/contagious. Always stretch prior to working out. In my case, this has been very beneficial. Consistency is key, but listen closely to your body, and go light on weights or take a break from a certain exercise if needed. Be sure to watch that form!
Related Article: Your Body's Most Powerful Muscle-The Hip Flexor
Avoid Stress:
Try to minimize stress in your life by being financially responsible and living below your means, and seek help for issues that you have trouble dealing with on your own. Simplify, simplify, simplify! Remove toxic people and non-value added activities from your life, and focus your energy on the things in your circle of control. You will be much healthier and happier!Following this routine has personally been what has worked for me in my life. We all have to figure out what is the best fitnesss regimen for our own circumstances in order to achieve success when it comes to good health and wellness. You should find what works for you, and stick with it.
Cheers!
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