Guest Post: 40 is the new 40

...A Blueprint for Keeping Your Muscle and Staying Strong

Michelle and I are on the road this week, but we have a special treat for you.

I'd like to introduce personal trainer and fellow Fitocrat Darren Moroney from Melbourne, Australia. Darren is new to blogging, but a veteran of the fitness industry, having been a personal trainer for a decade. Since turning 40 himself, Darren has come to notice (as we have) that the over-40 set is woefully underserved with specific and relevant fitness information. Enter: Fit as a Mallee Bull, Darren's new project.

He got our attention as a reader and commenter that turned into a conversation and now a partnership to get the message out to our fellow quadragenarians. We're pleased to be able to promote his work.

Without further adieu, Darren:

Just The Facts Ma'am

Here is a fact to consider as you pass the big 40.

You will lose about 1% of your muscle mass each year after 40 if you do nothing about it. The technical term for this natural process is Sarcopenia. I know it doesn't sound like much but think of the compounding effect over the next 10 to 20 years. This loss of tissue will slow down your metabolism which leads to weight gain. Basic everyday tasks will become more difficult. Even the look of your body will change as you become soft and flabby.

That doesn't have to be you.

Don't fall into the trap of thinking that being 40 means that your body is resistant to change. Start a program that has the best exercises and you'll reduce the impact of the aging process.

Where To Now?

It's time to arm you with knowledge to select the best exercises to give you the results you want.

Compound Lifts

These exercises form the foundation of any effective exercise program.

A compound lift is any movement that involves multiple joints.

For example a squat involves the hip, knee and ankle joints.

MORE JOINT MOVEMENTS=MORE MUSCLES INVOLVED=MORE OUTPUT, MORE STRENGTH AND BETTER RESULTS

Six of The Best

1. Squat. Often referred to as the king of exercises because of the number of muscles used when done properly.

2. Deadlift. Second only to the squat in its effectiveness for the lower body and hips.

3. Bench Press. Probably the most well known upper body exercise and performed religiously on a Monday in gyms worldwide.

4. Barbell/Dumbbell Row. An essential exercise to build a strong back and improve posture.

5. Pull ups/Chin ups. The greatest test of upper body pulling strength. Has the added benefit of building your arms also.

6. Overhead Press/Military Press. Another effective upper body exercise. A word of caution though if you've had shoulder injuries or problems, overhead pressing may not be a suitable exercise.

When starting any new exercise program a slightly conservative approach to begin with is best to gauge your starting point.

Recovery, Recovery, Recovery

You must accept the fact that your body does not spring back the way it used to. But that doesn't mean you can't challenge yourself. The harder a workout the longer the recovery time.

Don't beat yourself up for having a day off after a workout, rest is essential to stay on track.

Use some light exercise on recovery days to stay active and get the benefits of other types of exercise.

Repetition, Repetition, Repetition, Rep...

The number of times you move the weight or the rep range will decide the results you get from it. A good range to work within is 6-10, this will build strength and maintain/build muscle.

Anything lower than this generally involves more weight which can place more stress on the joints.

Looking after your joints while still lifting a challenging weight will keep you on the road to long term health.

Not a Bodybuilder? Don't Train Like One.

Programs that utilize a full body or upper/lower split will give you the best results.

The benefits of this style of training allow you to hit muscle groups more than once a week while maximizing recovery.

For example a Mon/Wed/Fri split allows for a full day of recovery between workouts and you can cycle between different programs.

No one can claim to have the perfect routine. But when you take into account personal preferences, your body's response and time available you'll be we'll on your way to achieving your goals.

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato