I guess it’s time. Several weeks ago I sent out an email saying “talk to me”. Basically I wanted to know what subjects’ readers wanted more information. Surprisingly, requests were overwhelming for over 40 years old and getting started/training articles. Being an over 40 myself (actually over 50) you’d think that I would have done more this by now. My apologies.

First of all let me say that all of the 9 of the 10 lessons that you got when you signed up actually apply to us over 40 guys. The one exception is the absolute need for a training partner. That can come later. You could, however, or should have an accountability partner. That is a partner who does not necessarily workout but keeps you accountable by asking you and expects you to stay committed to your goal.

So where do start?

Step 1:

Get a Routine and Stick to it. Your goal is to start training consistently. Notice the key word underlined. This means no exception you commit to training maybe 2-3 days week to get into this lifestyle of change. You must. This is the cornerstone. If you can't do this, then all the rest like nutrition, eating right, rest becomes ineffective at changing your shape. Training is what you must do!

Now I know some of you are saying, "I don't want to be a bodybuilder….I just want get in shape". Call it what you will, changing the shape your in, is bodybuilding. It may not be competitive bodybuilding but it is building muscle of the body.

Do a reality check. Can you train consistently? It takes mental determination. So get psyched for each day you are scheduled to train. Also, if you are like me, this requires planning because my work days are irregular, I travel and I have alternate personal needs as well. So plan ahead. Plan your time so you can make up a routine you miss. Deny yourself a pleasure that is more fun and go workout. You would not consider missing work. Why miss a workout. Plan it and get it done.

Now let's get routine but starting out we will stick to a basic one that works the whole body in 3 workouts. It is called the push pull routine. You can read about it in details but let me briefly explain the rationale behind this routine and why it is a good beginner routine.

Chest, Shoulders work the triceps simultaneously.. So by working the Chest, the biggest of muscle groups then hitting Shoulders, you have preexhausted the Triceps. In other words, very little exercise need to be done to Triceps since they were included in the previous two muscle groups.

The same is true on Day 3, when you work Back, you simultaneously exercise the Biceps. Again very little exercise needs be done on the Biceps. Finish off with doing abdominals.

On Day 5, because the muscle groups are unrelated there is no real efficiencies except the concentratioin of blood into the legs. This day will complete the full body workout is important to complete the entire body routine.

Day 1
Chest
Shoulder
Triceps

Day 2
Rest

Day 3
Back
Biceps
Abdominals

Day 4
Rest

Day 5
Calves
Quads
Leg Biceps

Day 6 / 7 (Weekend)
Rest

Tip: Now that you know which body part to work and the order, what exercises hit each muscle group. Good question and here is the answer. Check out this article that will explain. Click the links on this page to see some pictures a person doing exercises.

Now you may asking how much how many reps, sets and weight do I do. Or maybe you are asking what is a set and rep? Read this article, it will explain. This article talks about going to Failure on an exercise....just start easy and work your way to a challenging weight. Working to exhaustion or failure is not recommended starting out. Why? Well let's move to Step 2.

Step 2:

"This hurts." "I'm sore".

Okay. I understand this. Keep in mind there is a difference between good pain and bad pain. This is not a medical advice sight so please read the disclaimer. Soreness in a muscle is a normal reaction to working out. Ache in joints and tendons may be normal for our ages but could be damaging if you continue. You have to figure out what makes sense. One solution is to just quit and you will continue down the path you have been on for years….call it slow decay. Or you can find a balance, perhaps you put up with some pain in these aging areas or try some specific exercises that develop the muscle but minimize or eliminate the pain. For me, the answer is not to give up and work around it.

Step 3:

Cardio exercises help knock off the fat! Do you have the "middle age spread"? Are carrying a spare tire around your middle? Simply speaking your weight is dependent upon two factors. Calorie intake vs. calories burned. Cardio burns calories as well as improves your heart strength. Start slow and build up resistance and duration of cardio exercises. Typical cardio exercises are walking, jogging on treadmill or exercising on a stair stepping or an elliptical machine. Typically the latter two machines are friendlier to the joints.

Step 4:

Stop eating all that crap. I know it tastes good but get out of the habit. Don't buy it at the store and have it around the house. Pack only the good stuff in your lunch bag. Plan ahead to avoid certain restaurants. As a rule for someone doing physical training, your diet should be prioritized to emphasize proteins rich food. Carbs are a part of a healthy diet. Good carbs like vegetables, fruits, whole grain. (This is not really new news is it?). Fats are also part of a healthy diet. Good fats are oils that liquid at room temperature. The lighter oil are the better. Cook with safflower, olive and peanut oils. If you are not eating fish (should be) then add some fish oil capsules to your diet. By the way, fried fish is a no no. Bake it or broil it. Lastly count your calories to restrict intake.

Step 5:

Take your supplements but don't expect instant results. You don't wreck a body in two months and neither will you reverse years in a similar time frame. Good nutrition takes time. Your number one supplement to start is protein powder that you turn into protein shakes. You need that protein to repair muscle. If you stay sore too long, it may be your body lacks protein. Our normal diets do lack enough, so this is a basic. Shakes are easy to make. Add two scoops of chocolate whey protein powder to 12 oz of skim milk and this is the basic shake. Add a banana into the blender to spice things up. Check out this articles on nutritional basics beyond protein.

Tips: Buy 100% Whey Protein. Weight Gainer with Whey protein likely contains a lot sugar to boost the calories. This will add fat if you not careful.

Protein is expensive. Buy it at the local health food store and you will often pay twice a much as buying it online. There are many online shops that are reliable. One of my favorites is Netrition website that carries MRM 100% Protein. The link is for 10lbs at a very reasonable price. Just do it. You need it. It is an inexpensive investment to repair those muscles. Plus 10 lbs will last a few months.

Alright now go get started.

"Sweat eventually hardens to Muscle".....Scott

This article is property of Bodybuilding Program Zone and may not be reproduced without written permission from Scott Jameson. Besides it wouldn't be right....Scott