Start by choosing a weight you can lift 10 to 12 times for 2 to 3 sets. According to a study in the Journal of Obesity, HIIT is more effective at reducing "abdominal body fat than other types of exercise. If you are intrigued about powerlifting and don’t know where to begin, this article is for you. I started slowly, with an evening walk after dinner for about an hour. How to Start Exercising if You’re Out of Shape After 40? But if you’re new to exercise or haven’t done it in years, start with simple plans — like walking every day after dinner, she suggests. Typically, its 5 to 15 pounds. After the age of 40, you lose muscle mass — the main calorie-burning engine in your body — to the tune of 1 percent a year, Burton says. I’m 5’6″ and started at 216 pounds and I currently weigh 180 pounds. How to get fit after 40 - your midlife exercise routine Save Don't stand and send emails when looking after your children: run around with them instead Credit: Getty High-Intensity Interval Training (HIIT) involves quick and intense moves followed by short periods of recovery. I feel absolutely incredible! Once that becomes a habit, build on it. After learning how to exercise for the first time in my life at age 42, I can tell you what I did to get through it. "What's more, research has found that men over 40 who incorporate HIIT into their routines enjoy similar benefits to those who started even before age 30. Lose Weight and Get Fit After 40. When you're just starting off your pursuit to being fit, your stamina doesn't tend to be tip top. You must be really serious about losing weight and getting fit after 40, and truly that is the first step to making this work. If you’re curious what happens to a gal who packs on 40+ lbs of muscle and starts lifting heavy weights, this article is for you. Have a workout plan in mind before you get to the gym and start with 15 minutes of stretching. The habit journey of a formerly chunky corporate guy. Add a third day after 2-3 weeks and build from there. For the women out there who are scared about “getting too bulky when lifting weights,” this article is for you. So, after 40 years old and in the privacy of your own home while praying all … You can start with resistant bands and build up to dumbbells and then barbells. I’m eating better and drinking 64 ounces of water every day along with some sugar-free and caffeine-free drinks. It takes some getting there .