Buff stuff!
Hot Hollywood bodies are transforming men into MAMILS thats middle-aged men in Lycra.
Ripped celebrities are inspiring 40-somethings to bulk up, and now men in tights are hitting the gym in greater numbers. Some are trying to beat back middle-age spread, and many are there to improve their health and fuel performance in other sports, reports a survey by Bodybuilding Warehouse.
The phenomenon of middle-age men taking to exercise is growing and in large part its because of role models featured in movies, such as the Expendables, and because of the image portrayed by buffed actors like Hollywood hunks Hugh Jackman, Gerard Butler and The Rock, says leading celebrity trainer Ramona Braganza, of ramonabraganza.com, who sculpts the hottest Hollywood bodies, including Halle Berry, Scarlett Johansson and Zac Efron, along with the entire cast of the movie the A Team, including Jessica Biel.
Bulking up takes dedication and commitment its not accomplished overnight, stresses Braganza. In general its harder to get into shape at 45 than 30 but its not impossible.
Ripped abs may motivate some to pump iron, but equally as many want to be healthy on the inside and they are recognizing the benefits that moderate exercise can have in their health, says Braganza, whose new mobile fitness app, Ramona 321, on iTunes helps clients get physical and look fabulous.
A growing number of men are looking to get fit for new challenging competitions, including Crossfit games, Spartan races and the Tough Mudder. Men who are motivated by competition find they need to train in a variety of ways; in addition to strength, they need to improve speed, stamina, agility, and flexibility, says Braganza.
Take Braganza tips on how men over 40 can get in shape and stay in shape. My philosophy is to do it the 3-2-1 way! Get ready mentally, get set physically, and then go forward emotionally to reach your goals.
Just get started! Do something. Anything! You dont have to begin with hour-long workouts. Studies show that exercising 30 minutes a day, exercising hard enough to break a sweat provides as much benefit as an hour in helping overweight men lose weight.
Dont limit exercise to a gym, make it a lifestyle plan. If you work in an office consider a standup desk. Standing for an hour burns 50 more calories than sitting – while this doesnt sound like much, it adds up. If you stand for three hours a day for five days thats approximately 750 calories burned. That adds up to about 30,000 extra calories burned over a year, or around eight pounds of fat.
Walk whenever you can! I gift my clients Omron pedometers to keep them on track and motivated. Did you know we were meant to walk 10,000 steps a day but most of us dont even to 2,000 a day! says Braganza, who recommends the Omron Alvita HJ-325 pedometer because its extra light and accurate. Dont like walking? How about cycling to work. An actor I worked with for several years, Tom Welling who played Superman in Smallville, consistently rode his bike to work, beginning his day with exercise and ending on his ride home.
Changing your body composition from fat to fit requires a plan that includes both exercise and proper nutrition. Eating right is 50% of the equation. Make sure youre eating on a plan – I call it the 80/20 rule; 80% of the week you eat lean and clean, and 20% or 3 meals a week can be your soul food- what you love.
To build lean muscle tissue make sure youre eating enough protein daily, stresses Braganza. Males who work out three to five days a week for 45 minutes to an hour need .45 grams per pound. Males who workout five days or more a week for an hour need .55 grams per pound. I recommend three meals and two snacks and a minimum of one litre of water daily. Include protein with each meal and snack.
Vary your workouts. While many hunks in Hollywood practice old school body building, consider adding yoga for flexibility, balance and breath control, Pilates for core training and things like racquet sports to train agility.
Group exercise or partner workouts help to keep motivation high, and offer friendly competition as well as encouragement and support. Sharing arm curl stories using with your grocery bags or stand up desk comparisons are a great way to keep on track.
Do you know a MAMIL?[1]
References
- ^ Do you know a MAMIL? (polldaddy.com)
Resources:
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