Brother, let’s face it: Turning 40 can feel like a bit of a gut punch. The mirror might not reflect the same guy you used to be, and that youthful energy seems to be fading. But here’s Welcome to your blueprint for building muscle, boosting energy, and reclaiming your best self after 40.
In this guide we will reveal the 5 secret tactics, that when applied with consistency, will allow you to build your best body at any age. What’s more, at the end we will expose you to our secret weapon in the battle to build the optimized male after 40!
But first, let’s talk science:
Muscle mass isn’t just about looking good (though who doesn’t love a sculpted physique?). It’s about health, strength, and resilience. Here’s why:
- Muscle burns more calories at rest, boosting your metabolism and keeping you leaner.
- Strong muscles support your bones and joints, reducing injury risk and improving balance.
- Increased muscle mass improves insulin sensitivity, lowering your risk of metabolic disease and diabetes.
- Muscle fuels your energy levels and boost your mood, keeping you feeling active, masculine and vibrant.
SECRET TACTIC 1: TRAIN SMARTER, NOT HARDER
Forget the endless sets of bicep curls.
Forget the endless sets of bicep curls. Focus on compound exercises that work multiple muscle groups at once, like squats, lunges, rows, and presses. Leveraging the impact of complex compound movements allows you to get more “work done” for each session in the gym.
More than that, these movements not only strengthen but coordinate our movement patterns, making us more resilient and resistant to injury.
As you get more comfortable lifting weights and begin to train regularly, it makes a lot of sense to recruit the help of a professional trainer to ensure that your form is optimized and to help you learn more advanced compound lifts to add to your routines.
Progressive overload
is key to any training program. The goal of progressive overload is to continuously challenge the muscles, which in turn stimulates muscle growth, strength gains, and improvements in endurance.
This can be achieved by various methods, such as increasing the weight lifted, the number of repetitions or sets performed, the intensity of the exercise, or reducing rest periods between sets.
By consistently making your workout slightly more challenging over time, you encourage your body to adapt and become stronger, fitter, and more capable of handling physical stress.
Ian general terms, you should follow a progressive plan. This can be spread out in several ways, but we have provided a sample training program for relative beginners with this blueprint to help you get started!
Don’t neglect your core.
A strong core improves stability, posture, and injury prevention. More than just a (perhaps deeply buried) six pack, our core consists of a number of muscles that wrap and stabilize our trunk from back to front.
As such, training our core involves much more than simply performing endless crunches. When lifting weights we use our core consistently to stabilize and brace the loads we are moving.
Exercises performed standing, hip hinged or overhead all require a great deal of core activation to perform properly.
This again ties into the value of learning to safely and effectively perform compound movements in our weight lifting routines. Core becomes not only and area to train, but also and area to learn to use and activate.
“Discipline beatsmotivation all thetime”
Listen to your body
Rest and recovery are crucial for muscle growth. Aim for 4 strength training sessions per week with rest days in between. While the focus of this blueprint is adding muscle, it is important to consider the health benefits of including several types of cardiovascular training in our programs as well. With the natural constraints of time and other life commitments to consider it can be overwhelming to try and “pack it all in”. It is important to remember that we provide the training stimulus in the gym, but we get stronger while we are recovering.
SECRET TACTIC 2: FUEL YOUR ENGINE
Protein is your best friend
In the battle to add muscle mass after 40, few things are more important than insuring you are taking in enough of the building blocks required to form that muscle tissue. Training breaks us down and rest builds us back up, but only if we have the amino acids on hand to rebuild those muscle fibers.
As the research in this area has evolved, so too have the recommendations for protein targets. Aim for 1.5-2.0 grams of protein per kilogram of body weight daily. So for an 80kg man that mean his target protein intake is 120g – 160g (or more) per day. Think lean meats, fish, eggs, beans, and tofu. Also think about protein shakes for days where you may fall short of your targets.
Don´t fear healthy fats
They keep you feeling full, support hormone production, and provide essential nutrients. Fat also makes up the membrane of each cell in your body – we couldn’t live a minute without them!
Look for healthy, wholefood sources such as avocados, nuts, seeds, and olive oil to compliment the animals fats that your protein focused diet will require.
Complex carbs are your energy source
When it comes to rounding out the macronutrients, it is important to try and avoid simple and processed carbohydrate sources such as sugar, white flour and foods with low fiber.
nstead aim to choose high fiber fruits, dark leafy and root vegetables and whole grain complex grains. In general refined carbs like white bread, pastries, candy and other treats are not in line with your goals and should be treated as genuine exceptions rather than rules.
Stay hydrated.
Water is essential for every bodily function, including muscle recovery. You’ve heard this a million times before. It was right each time. Just do it.
Aim for 8 glasses per day. Or 3L per day. Or just have a bunch more than you are now.
SECRET TACTIC 3: RECOVER LIKE A CHAMPION
Sleep is your super power
Sleep research has changed a ton in the last ten years, so it is true to say that sleep science is both complex and simple.
It is complex when you consider the range of hormonal and neurological changes that lead to sleep, the various types and stages of sleep and the complex benefits and changes that each one brings.
It is simple if you consider that laying down when you’re tired and rising when you are no longer tired would also work.
Some people claim to need more or less sleep than others to feel fresh and energized. This difference may come down to more than sleep quantity but instead to sleep quality.
Ensuring that your body gets adequate deep sleep should be an important objective for each of us.
So whether you aim for 6 or 8 hours of sleep each night, we all need at least and hour of deep sleep in that time. Deep sleep is largely achieved in the first portion of the night, so avoiding stimulants, food and alcohol in the hours before bed can make a big difference to hitting that deep sleep target.
Stretch it out
Post-workout stretching improves flexibility and reduces muscle soreness. Let’s face it, you want to just stroll out of the gym like you did at 20 years old, but your body knows you aren’t 20 anymore.
Take time for a little cool down on the bike and some easy stretching at the end of your gym sessions. It is a good time to reflect on the progress you are making and to be thankful to your body for pushing hard that day.
Active recovery works wonders
Rest days don’t mean days off. Move your body in a way that will help recovery and give you energy. Take a walk, do some light yoga, or foam roll on your rest days. Your body will thank you and give you more when you are back in the gym.
Consider natural supplements
One of the most researched supplements in the world is creatine monohydrate. Creatine has been shown to:
1. Increased Muscle Strength and Power
2. Enhanced Muscle Mass
3. Improved Exercise Performance
4. Enhanced Recovery
5. Improved Brain Function
6. Increased Energy for High-Intensity Workouts
7. Resistance to Fatigue
It’s hard to find a good reason to not be supplementing with 5g of creatine monohydrate as a man looking to gain muscle mass after 40. Period.
SECRET TACTIC 4: STAY INJURY-FREE
Warm up before every workout and cool down afterwards.
This doesn’t need to be onerous or complex. Move your body for 5 minutes before starting – just park further from the gym even.
Then at a minimum perform some dynamic warmup movements for the shoulders and hips to open up and prepare these key joints for lifting. Simply Google or YouTube “dynamic warmup” and add shoulders or hips. Whatever little routine you adopt, it need not take more than a few minutes. If it does, you won’t do it consistently.
Use proper form and technique
Don’t ego-lift, and don’t be afraid to ask for help. Progress your lifting but know your limits. This is a balance. When you are pushing, just ask someone for a spot if you don’t have a gym partner. The difference that comes from squeezing out those last reps is valuable – but not at the expense of injury.
Listen to your body.
Pain is a signal, not a badge of honor. Stop if something feels wrong. If the pain persists for more than 3 -5 days, consult a good therapist and get it fixed before it derails all your progress.
Invest in good shoes and supportive gear
hey’ll protect your joints and prevent injuries. This one is simple.
SECRET TACTIC 5: MINDSET MATTERS
Believe in Yourself
The foundation of any transformation, especially after 40, is the belief in your own capabilities. It’s essential to maintain a positive outlook on your fitness journey, recognizing that age is but a number.
The achievements of individuals in their 40s, 50s, and beyond, who maintain or even surpass their younger selves, serve as a testament to what’s possible.
Whether its building muscle, improving endurance, or enhancing overall health, believe that you can achieve amazing things. Your body’s ability to adapt and grow doesn’t vanish with age; it may just require more patience and smarter strategies.
Find a Workout Buddy
The path to gaining muscle and improving fitness can sometimes feel solitary, but having a workout partner can significantly enhance your journey.
This person can be a source of motivation, accountability, and support, making the process more enjoyable and sustainable. A workout buddy who shares your goals can push you to perform at your best, encourage you when you need a boost, and celebrate your victories with you.
Celebrate Your Progress
It’s crucial to acknowledge and celebrate every achievement along the way. Each workout completed and every rep added is a victory, marking your commitment and progress.
Celebrating these milestones, no matter how small they may seem, can boost your motivation and reinforce your commitment to your goals. Recognize the effort you’re putting in and the strides you’re making in strength, endurance, and muscle mass. These celebrations can serve as reminders of how far you’ve come and why you started.
Focus on the Journey, Not Just the Destination
While it’s important to have goals, becoming too fixated on the end result can lead to frustration and impatience.
Instead, focus on the journey and find joy in the process of becoming stronger and healthier. Appreciate the improvements in your physical and mental well-being that come with regular exercise, such as better sleep, more energy, and a clearer mind.
Enjoying the journey means embracing the challenges, learning from setbacks, and celebrating the day-to-day progress. This approach not only makes the process more fulfilling but also helps you stay committed for the long haul.
BONUS TACTIC: ENLIST OUR SECRET WEAPON
Believe in Yourself
In the battle to build better men we created a secret weapon called T-Fuel. T-Fuel was crafted after thorough study of the scientific literature and extensive testing by our team. It isn’t just the mix of ingredients, but the dosage of each in your daily serving size that sets T-Fuel apart from anything else on the market.
The T-Fuel formula combines the power of:
Tongkat Ali: Boosts natural testosterone levels and energy production.
Ashwagandha: Reduces stress, improves sleep, and enhances recovery.
DHEA: Supports hormonal balance and overall well-being.
Black Maca: Enhances energy, strength, stamina and libido.
The power of T-Fuel, coupled with the 5 secrets outlined above, will help you:
- Increase muscle mass and strength
- Boost energy levels and reduce fatigue
- Improve overall fitness and performance
- Build a lean and strong body
- Support healthy aging
Remember, brother, it’s never too late to take control of your health and fitness. With the secrets unveiled in this guide you can finally unlock your full potential. With dedication and the right support from T-Fuel, you can create the best body of your life after 40! P.S. Share this guide with your buddies who are also ready to take control of their health and fitness.
Together, let’s build a stronger, healthier, and more vibrant men!