The 4-Day 40+ Fitness Plan

The 4-day 40+ fitness program is one of the best ways to lose weight fast. You will see results within 3 weeks if you follow it carefully.

If you are not sure about how to do this, then you must read the following article first: How To Lose Weight Fast?

4-Day Split Workout Routine For Beginners

In this section we discuss different types of workouts and what they mean for your body.

1) High Intensity Interval Training (HIIT).

HIIT is short for interval training. It involves doing several short bursts of high intensity exercise at a time. These exercises include sprinting, jumping rope, or any other type of physical activity where you use your muscles rapidly.

They increase your heart rate and burn calories very quickly because they cause your body to work harder than usual.

2) Cardio.

Cardio includes activities such as walking, running, biking, swimming and elliptical trainer. These activities keep your heart rate from rising too much while you’re exercising. You’ll get the most benefit out of these types of workouts if you combine them with some strength training.

3) Strength Training.

Strength training consists of lifting weights to build up your muscles and improve their shape and size. These include dumbbells, barbells, weight machines or other types of resistance. This type of exercise helps you to burn fat more efficiently and lose weight more quickly.

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It also makes it easier to perform daily activities such as walking up stairs.

4) Flexibility Training.

Stretching and flexibility training is very important and often overlooked by many people. It consists of stretching your muscles to make them longer and more pliable. This reduces your risk of injuries during exercise and daily activities.

5) Aerobics.

Aerobic exercises are those that are done at a continuous pace for an extended period of time. These types of exercises cause your heart rate to rise but not to the point where you can no longer talk. Jogging, swimming and biking are all good examples of aerobics.

6) Muscle Toning.

Toning exercises are different from placing training in that they’re done with slow to moderate movements. The idea is to improve the shape of your muscles without building them up too much. They have a more aesthetic appeal and make you look good without necessarily making you stronger.

The types of exercises listed above are only a few of the most popular types. There are many others also available and you can use any combination of them in your own workout routine. Just make sure they are safe and effective for your current fitness level.

The above types of exercises are most suitable for people who are moderately fit and healthy. If you’re a beginner or haven’t done any physical activity in a while, it’s best to consult with your doctor before starting any exercise program.

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1) Start Slowly.

Begin your exercise session by stretching all your major muscle groups. This helps prevent muscle strains and warm up your muscles. Once you’re done, you can start your training.

2) Warm Up.

After a few minutes of exercising, your body heats up and your muscles start working more efficiently. Here you increase the intensity of your exercise to near maximum. Keep in mind that you shouldn’t be completely out of breath at this point.

3) Peak.

Your body is working at its maximum capacity. You should only attempt this stage if you’re already very fit and used to high intensity training. If you’re not, stick to the warm up and peak periods.

4) Cooldown.

Bring your body back down from its peak level of exertion. Stop before you’re completely exhausted and finish off with some stretching exercises.

Before starting any exercise routine, make sure you’re in good health and visit your doctor first. There’s no point in hurting yourself.

The 4-Day 40+ Fitness Plan - | Gym Fit Workout

A healthy diet is just as important as exercise if you want to lose weight. Don’t forget that.

Another thing to remember is not to overdo any particular exercise or training routine. Your body gets used to things pretty quickly, so you have to keep changing up your workouts if you want to see constant results. Otherwise your body will adapt and you won’t burn as many calories.

The workout plans given above are divided by number of days. This is only for organization and should not be taken literally. For example, you can do day 1 on Monday and Wednesday, or you can do day 2 on Tuesday and Thursday.

The choice is yours.

A good tip to help you lose weight is to take the stairs wherever you go. This will help you to burn a few extra calories. Try taking the stairs two or three at a time as well for an added cardio workout.

You should also try to walk more in general. If the store is just around the corner, park your car and walk to it. The extra calories you burn will add up and before you know it, you’ll start to notice a change in your weight.

Another thing that can help you lose weight is to eat more fruits and vegetables. I know, I know, this is what your mother has been telling you since you were little. However, people grow up and stop listening to their mothers, which is a shame because a lot of what your mother told you was right on the money.

Fruits and vegetables are not only good for you, they taste a lot better than the junk that we tend to eat such as candy, chips, and soda.

A great way to help you lose weight is by making sure you cook your food properly. Undercooked meat can harbor bacteria and infect you with diseases. Overcooked meat is just as unhealthy because it causes the fat to drip out and this becomes toxic when reheated.

You should cook your food using the right temperature and for the right amount of time. Buying a meat thermometer at your local department store is also a good idea.

Drinking water is very important, but don’t overdo it. You should keep a bottle of water with you wherever you go and make sure you drink it regularly. Water not only keeps you hydrated and feeling good, but it also helps you to lose weight by making you feel fuller.

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If you ever get a craving for something sweet, instead of opening that pack of cookies, make yourself a bowl of fruit. Although fruit has natural sugars in it, it is a healthier alternative to other sweets because the fiber in the fruit also keeps you full longer.

Many people think that drinking diet sodas will help them lose weight. However, studies have shown that artificial sweeteners in these drinks can actually cause you to crave more sweets. It’s been proven that when you remove these fake sugars from these diet sodas, people start losing weight.

Instead of drinking diet soda, try drinking water or even unsweetened iced tea instead.

When it comes to weight loss, try to avoid eating meals that are high in fat. These types of food are full of calories and can be difficult for the body to break down and digest. Eating meals that are high in fat will also cause you to feel sluggish and tired.

If you must have a high fat food once in a while, don’t have too much of it. Also remember to exercise more often so you can burn off the extra calories.

A great way to help you get fit is to invest in a set of adjustable dumbbells. These are often not very expensive and can be adjusted to several different weights. This allows you to do a wider variety of exercises instead of only using barbells or machines which can get boring.

If you are trying to get fit, try lifting weights for 30 minutes every day. If you are just starting to work out, lifting weights for about an hour can be dangerous. Your muscles are not used to the exercise and you could get hurt.

A half hour of weights is perfect for anyone under any fitness level.

The 4-Day 40+ Fitness Plan - GYM FIT WORKOUT

A great tip to help you get fit is to follow a set eating schedule each day. People that eat on schedule tend to be a lot more fit than those that do not. When you eat also impacts how much you should eat.

If you are a night owl and eat your largest meal at night, then you burn calories more slowly. When you eat late at night, your body tends to store the food rather than burning it. So aim to eat a majority of your food earlier in the day.

Many people have the perception that drinking alcohol is acceptable when trying to lose weight, but this couldn’t be further from the truth. Whilst an alcoholic drink here and there may seem harmless, alcohol is full of empty calories. It paralyzes your ability to make healthy choices, and you’ll likely find yourself binging on high calorie foods any time you drink.

Lose the booze, lose the bloat.

At the beginning of this article we stated that the best way to get fit is to have fun while doing it. Hopefully this article has provided you with some useful suggestions on how to mix up your routine and add some fun to your workouts. You may not agree with all the suggestions, but that’s fine.

If you take away only a couple of ideas that help you enjoy your fitness journey more, then these suggestions have served their purpose.

Sources & references used in this article:

Partial heat acclimation in cricketers using a 4-day high intensity cycling protocol by CJ Petersen, MR Portus, DB Pyne… – … journal of sports …, 2010 – journals.humankinetics.com

Heat acclimatization and hydration status of American football players during initial summer workouts by DA JUDELSON, E PSATHAS… – Journal of Strength and …, 2006 – researchgate.net

New horizons for the methodology and physiology of training periodization by VB Issurin – Sports medicine, 2010 – Springer

Ambulatory blood pressure responses and the circumplex model of mood: A 4-day study by RG Jacob, JF Thayer, SB Manuck… – Psychosomatic …, 1999 – journals.lww.com

Back to the Future. Metabolic Effects of a 4-Day Outdoor Trip Under Simulated Paleolithic Conditions–New Insights from The Eifel Study by J Freese – Journal of Evolution and Health: A joint publication of …, 2013 – escholarship.org

The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training by CM Kerksick, CJ Rasmussen… – The Journal of …, 2006 – researchgate.net

Diet, fitness and metabolic syndrome–The DR’s EXTRA Study by R Kouki, U Schwab, TA Lakka, M Hassinen… – Nutrition, Metabolism …, 2012 – Elsevier

Antioxidant defence and inflammatory response in professional road cyclists during a 4-day competition by E Serrano, C Venegas, G Escames… – Journal of sports …, 2010 – Taylor & Francis