By Dane C. Fletcher

You look at the covers of muscle magazines and you don’t like what you see. Don’t get it wrong, you would love to look like that. However, the reality is that you do not, and probably will not, ever look like that. Fitness magazines are covered with images of men with full manes of hair, great cheekbones, terrific genes for muscle tie-ins and symmetry, low body fat and great muscle tone. And while you can’t change your thinning hair or other genetic shortcomings, you can reduce your body fat and increase your muscle tone. You may not look as good as a twenty-something model, but you will be a better version of the 30, 40, or 50 something version of yourself!

Time will be of the essence. You probably have a very busy schedule and can’t spend hours in the gym like your younger counterparts. Schedule your gym stops on the way to and from work or children’s activities. Find a gym near your son’s karate class so you can pop in for a 45 minute workout while you wait. Use every minute you have. A simple jump rope in the garage for 30 minutes each evening beats out a half hour of television, doesn’t it?

Your training will consist of a combination of weight training with cardiovascular exercise. Start with a full body weight workout three times per week, running down the complete row of resistance machines in your gym. Then, as you become accustomed to using the weights, you will begin the use of free weight exercises. Stick with the basic exercises for 6 months – including squatting, bench pressing, and deadlifts. Add in cable and dumbbell movements as you learn them. Train hard 3 to 4 days per week without fail. When it comes to the cardio side, you should stick with a 25 to 35 minute session on the treadmill, stair stepper, or elliptical machine at the conclusion of each weight workout.

Set realistic goals. Don’t plan on gaining 20 pounds of muscle in a month. Instead, focus upon getting your midsection a little tighter and your arms a little bigger. Ignore the scale. You’ll be gaining muscle and losing fat at the same time, so any fluctuations in the numbers could be misleading. Above all, stay consistent and keep plugging away with your training for best results.

Keep an eye on your nutrition as well. You don’t need to go overboard with supplements. Just consume a healthy diet rich in protein, clean carbohydrate sources such as potatoes, rice, and beans, and plenty of fiber. Avoid sugary soda, fatty fast food, and highly processed flour products. And drink plenty of water!

Get plenty of sleep. You grow while you rest, not while you train. Too many people are moving nonstop and skipping sleep, and they never see any new muscle as a result. Train hard using weights and cardio, watch your diet, get plenty of rest and the 40-something version of you might be looking like a 30-something version of you before you know it!

Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

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