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Workout program should be a long-term way for men’s health. Check here a foundation to transform yourself to the real man.

Effective workouts for long-term results

Workout program together with your diet is the foundation to become fit, strong and healthy even if you are over 30 (and much more). You need to find a time and energy for proper diet and exercise and put it as your long-term priorities. Performing a few weeks or month program and diets is rarely a long-term solution. Usually it is a way to be unhealthier and more obese.

More important from workout is a dieting. You can have the best workout program, but if you eat unhealthy processed food, you will become fatter and fatter. The same as for a workout, don’t use any quick fixes. Taking some magic weight loss substances, usually do you more harm than good. The same is with fast diets. In the article  How To Lose Weight Fast - Dieting and Workout For Fat Loss, you can read about the great way for long term weight loss.

workout program

Workout Program for Real Men 

  • Start with 3-days a week program
  • Afterwards, when you become in better shape, you can have 4 or 5 days a week program
  • Complex exercises like squat and deadlift should be your priority
  • Have intensive 45-minute exercises
  • Eat the similar amount of food you usually do, even if you are working out
  • Eat meal after every workout (it can also be a protein shake)
  • Change the workouts, weight, intensity
  • If you are too tired, do only light jogging or take a rest
  • If you injure some part of your body, do some other body part
  • Be consistent and make workouts as a part of your life
  • Have workouts at least 3 days in a week

The big mistake is starting with 6-days a week program if you are a beginner. If you are more than 30, you haven’t done any exercise for a long time and you decide to start with 6 days hard workout program, you will burn and probably quit after a few weeks.

It is much better to start with 3-days a week program. On days when you rest, try to walk as much as you can, use the stairs and be more active than usual. Try to eat the similar amount of food you usually do, but be sure to have a meal after every workout. This meal can include more carbs than other meals in a day. I usually take 10-15 minutes after a workout, protein shake that includes healthy carbs, with minimum sugar and have a big meal, 3 hours after a workout. 

Every training needs to be relatively short (45 to 60 minutes), but intensive. Don’t waste time talking and socializing or playing with your phone. Try to dedicate this time only for yourself. Make it like your daily meditation, when you forget about all your daily problems and concentrate only on exercises.

After your body gets used to it, you can have 4 or 5 days a week workout program. You need to listen to your body and feel if you can increase the intensity, weight and number of days you train. If you are starting to feel bored during your exercise, do some other exercise, increase weight, more reps, change your workouts.

If you are really too tired, do only light jogging or even skip the training this day. But have workouts at least 3 days in a week.

You will for sure have some light injuries, muscle strains and soreness in ligaments. This is normal. If some part of your body has some problem, rest this muscle group and have some other exercise.  Workout program is a just a plan, and plans need to be changed sometimes. When your muscle or ligament is ok, start with light exercise until you feel you can do the full intensity.

Complex, multi joint exercise like squat, deadlift, pull-ups, push-ups and running, should have priority over single joint exercises (biceps curls, triceps extension, abs). Always start with a multi joint exercise and spend more time on them. Read more about these exercises in Best Exercises for Working Men, Both For Fat Loss and Strength. These Five exercises should be a foundation of your workout program.

Tips for every exercise

  • Do 4 sets of each exercise
    • 1st set do with 50% of your maximum weight 10-12 reps
    • 2nd set do with 75% of your max weight 8-10 reps
    • 3rd set do with 90% of your max weight 3-6 reps
    • 4th set do with 75% of your max weight 8-10 reps
  • Use optimal rest between sets
    • 1 minute after 1st set
    • 2 minutes after 2nd set
    • 3-4 minutes after 3rd set
    • 3 minutes after 4th set
  • Do the running or treadmill at least 10 minutes at the end after every workout
    • Do HIIT running
  • Perform stretching after each workout

Finish every exercise with HIIT running on treadmill or out in the nature. HIIT running is the most effective way of running. You are alternating high intensity running with walking or low intensity running. Read Treadmill HIIT Workout – Great Fat Burn Gym Exercise to find the most suitable running workout for you.

Beginner Gym program

Start with 3-days a week gym program that includes only multi joint exercises. Ad some single join exercise if you have time.

treadmill

1st day

2nd day

3rd day

Intermediate Workout Program -  4 days a week program

In intermediate 4-days a week program, use one training only for running. Include some single joint exercises like biceps curls.

Start with HIIT Running Workout with Slower but Longer Intensive Intervals and then do more demanding Treadmill HIIT Running for intermediate to advanced. More about these running exercises read on Treadmill HIIT Workout.

1st day

  • Squat
  • Military Press
  • Hanging knee raises
  • HIIT running

2nd day

  • Deadlift
  • Pull-ups
  • Jogging on treadmill

3rd day

  • Bench press
  • Push-ups
  • Biceps Curls
  • HIIT running

4th day

  • 30-45 minutes HIIT running

Advanced Workout Program -  5 days a week program

kettlebell swing

1st day

  • Squat
  • Military Press
  • HIIT running

2nd day

  • Deadlift
  • Pull-ups
  • Jogging on treadmill

3rd day

  • 30-45 minutes HIIT running

4th day

  • Bench press
  • Push-ups
  • Biceps Curls
  • HIIT running

5th day

  • Farmers walk
  • Kettlebell swing
  • 15-30 minutes of HIIT running 

Make your workouts interesting by changing

Often change your workout program so that workouts dont become boring. Change some exercises, do them in a different way. You can also change the number or reps. Sometimes do only strength exercises by doing only a few of the reps with maximum weight. Then you could do more reps (12-15 or even more) with lower weights.

Do the stretching after each workout and include rollers. This will reduce risk of injury. If you feel any pain in your muscles, stop the exercise and do some other exercise that don’t cause you pain.

I encourage you to signup free to the Fo30 Community. Here you can get personal workout program, your moral support to be consistent, your personal diet program and other advices.

Comments   

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#2 Marc Strongman 2018-03-22 12:15
Mariana, thanks for comment. Be free to join Fit-over-30 community http://fit-over-30.com/fo30-signup
+1 #1 Mariana 2017-12-11 07:18
Thanks for sharing your thoughts about workout program.
Regards

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