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How to get shredded after 40

What happens when we get older?

If we could, most of us would stop the time when we were in our 20s.

But we all grow older and go through all kinds of shifts and some of them are inventable.

Your hormone production

1. Testosterone

If you got low levels of testosterone, you will have a hard time losing fat, gaining muscle, and having low libido.

When you reach the 40s, testosterone is starting to decline up to 2% every year.

How does this affect you?

For men:

  • Losing muscle mass

  • Getting weaker in the gym

  • Gaining body fat

  • Bad mood

  • Reduced bone density

  • Bad sleep

  • Being tired

  • Low libido

Women also need testosterone but in much lower volumes. There’s limited research but studies have shown

  • Depression

  • Gaining more body fat

  • Getting weaker in the gym

  • Osteoporosis

  • Low energy

2. Growth hormone (GH)

Is produced by our pituitary gland, also known as the expert of the endocrine system.

Why is it important?

GH plays a crucial role in regulating your metabolism, aerobic capacity, and cognitive function. GH also helps you to observe your insulin sensitivity.

When you’re in your puberty the levels are as highest and remain pretty stable in your 20s. But after 30 it decreases by 15% every decade.

Both men and women produce GH, most women have at least double production. This makes it more noticeable for women when the levels drop.

Here’s what both genders can expect when getting low levels of GH:

  • Gaining more fat

  • Losing muscle mass

  • Getting weaker

  • Decreased bone density.

  • Bad memory

  • Bad sleep

3. Insulin Levels

Insulin helps your body regulate blood sugar levels and to use sugar/glucose for energy.

Studies have shown that a bad diet and less activity as an adult can lead to insulin resistance, this means your body needs more insulin to work correctly.

You risk getting type 2 diabetes, but with strength training, cardio, or other sports you can reduce the chances of this considerably.

4. Estrogen

Estrogen plays a crucial role in women’s reproductive health, but it cal also be found in men (converted from testosterone).

Over 75% of this hormone is produced by a process called aromatization.

When testosterone levels decline, it’s easy to assume estrogen also does. Which it does, BUT not at the same pace. This leads to an increased ratio of estrogen to testosterone.

This leads to:

  • Putting on more body fat

  • Erectile dysfunction

  • Lower energy levels

  • Low libido

  • Depression.

  • Gynecomastia (man boobs).

As a woman, your estrogen helps your fertility by stimulating your egg development. It also affects your bone strength, regulates metabolism, and raises collagen content.

How to train after 40?

The best way to get shredded is by training hard and eating a well-balanced diet.

Try to get at least 3-4 gym sessions a week.

1. Priority #1 Muscle

Gaining or retaining your muscle at this time of your life is important.

It can help you:

  • Get a better bone density

  • Boost your metabolism

  • Get better confidence

  • Better body mechanics (important when we grow older)

2. Don't forget rest days

Your muscles need recovery time and repair muscle tissue and growth. Make sure you get rest days.

3. Cardio

Most people turn to cardio when they want to burn fat. But with age, you need to be careful. Going all-in on cardio can increase your cortisol (stress hormone).

This makes you tired, hungry, and affects your fat loss. Your testosterone can also get low and you might risk burning muscle. Focus on high-intensity workouts.

You can still do some low-intensity cardio to keep you at a comfy calorie deficit. Like jogging, hiking, swimming, yoga, walking, or pilates.

There are also supplements you can use to burn extra fat.

When you get older, low-intensity cardio has some health perks

  • One session of low-intensity cardio can benefit your insulin levels for the next 24 hours.

  • Improves your balance - which is important as you get older and can be critical to avoid injuring yourself if you fall or get any fracture.

  • Burns belly fat - taking it at a slower pace can still help you lose fat.

Good to know

  • Warm up - and get the blood flowing and increase your internal temperature. This will help you avoid getting injuries.

  • Avoid exercises - that put your joints under too much stress. For example skull crushers when you’re training triceps or box jumps when doing CrossFit.

  • Bro splits - can put your body under a lot of stress. This can make you tired and increase your fat. Instead, try push-pull-legs.

This doesn't mean that everyone should avoid certain exercises or do a lot of cardio, we all have different bodies. The important thing at the end of the day is to listen to your body.

Nutrition after 40 - What to eat?

  • Focus on lean protein - chicken, fish, and red meat (non-fat cuts).

  • Don’t eat anything fried - and try to not eat any saturated fats.

  • Use your grill - when cooking food, since you don’t need any oil.

  • Track your macros - keep track of your calorie intake and make sure you’re eating correctly for your goals.

  • Eat healthy snacks - It’s easy to get cravings, try to always have some nuts or protein bars with you.

  • Stay away from bread - bread contains a lot of carbs, stay away from bread if it's possible.

Supplements that can help you get shredded

after 40

Nutrition and training are important. But supplements can take your energy, growth, and endurance to the next level.

  • Fatburner - with proper nutrition and a fat burner your gains will come fast.

  • Testosterone booster - higher testosterone means more muscle growth, higher libido, and easier to burn fat + much more.

  • Fish oil - is high in omega-3. This keeps your heart healthy by lowering your blood pressure. It also helps reduce your joint pain and inflammation.

  • Vitamin D - Good for your immune system and helps hormone regulation + much more.

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