Two Bodybuilding Exercises for Men – Even If You Are Over 40


So you woke up one day and found out you’re out of shape and going downhill fast.

As we age our bodies succumb to the ravages of aging especially if we have not lived a healthy life style. Most people are just too busy and don’t notice the subtle but deadly change that can lead to some of the following conditions and diseases they are setting themselves up for:

– Being Overweight
– Low Energy
Memory Loss
– High Blood Pressure
– Heart disease
– Type 2 Diabetes
– Back Pain
– Sagging Skin

Not all of these are preventable; genetics does play a part in our lives but you can do the most to avoid with them by adopting exercise routines with workouts for men over 40.


A balanced workout routine.

But it’s not too late even if you have one of these conditions or diseases you can feel better. It’s important to remember that you’re not 25 and bullet proof anymore. When you begin doing aerobic exercise and weight lifting you might be defeated by injuries if you don’t start out right.

You need to start a sustainable health workout routine using bodybuilding exercises.

One designed for someone over 40 that will help you lose some weight, tone up your muscles and boost your energy and immune system.


Yes I said the kitchen. You are addicted to all kinds of foods that are full of sugar and bad chemicals that cause disease and illnesses. Sugar is bad for you and you need to reduce it. By reducing sugar alone you will be taking away calories that add to fat stores but most likely won’t reduce your weight a lot. But it’s a great start.


  1. Start slow you don’t want to burned out and get discouraged. You will want a workout routine of 4 or 5 days a week and again start slow, you are out of shape.
  2. Second place is get busy. Walk, bicycle, swim or any other aerobic exercise you can do for 20 to 30 minutes per day. Will this help you lose weight? It will, but more than likely it won’t shed a lot of weight all by itself.


The first one is low impact but gets your heart beating faster. I take a two five pound dumbbell in each hand and go for a 30 minute walk but not any longer ever! I will take a walk. I will walk at a fairly fast pace for 30 seconds and then slow down for 15 seconds and repeat.

I will swing the dumbbells back and forth as I walk, up-and-down to the right and left, hold them over my head, and just about anything else I can think of to put a little bit of resistance training into my walk. This combines elements of aerobic exercise and weight lifting for more complete bodybuilding exercises.

Remember you’re not trying to become a marathon joggers here you’re trying to do as much intense workout for 30 seconds that you can do and then rest for 15 seconds by walking slow and not moving the weights. This is called interval training and is used by many bodybuilders to get more fit.

The second set of bodybuilding exercises is body weight training. Again I only do this for 30 minutes at a maximum and I will do the exercises as intense as I can for 30 seconds and then stop and rest for 15 seconds and repeat. I will do no more than 8 to 12 exercises for about 2 1/2 minutes each.

I will also give myself about a minute between each of the exercises. These exercises are similar to the ones you did in gym class in school. I will do jumping jacks, squat thrusts push-ups, sit-ups, standard-crunches, rear-kicks, leg-twists, jackknives, and double-leg raises.

I will make sure that I balance my exercise between lower body and upper body exercises so I don’t wear out one part of my body.

I will alternate these two workout routines every other time I exercise so that I am getting different muscles worked every day. If I get fatigued I will take a day off during the middle of the week and only workout four days one week but then try to get back to five the next.


Lastly I have a tip for you to make you feel much better when you do aerobic exercises and weightlifting. The tip is to pre-hydrate. What that means is to start drinking water at least 2 to 4 glasses of water three hours before you workout. That will help eliminate muscle fatigue and becoming dehydrated when you workout. Because it’s too late to hydrate once you start working out.

I have created a seven part eCourse that will give you all the detailed information you need to create a “workout routine” that you can do to improve your health and fitness.



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