Getting fit and lean is challenging at any age, but even more so as men age. Starting at age 40, lean muscle decreases while fat increases, leading to an increased risk of heart disease, hypertension and diabetes. Exercise and diet can offset the aging process and the health risks associated with getting older.
Manage your calories. Too many calories leads to weight gain and slows you down physically. Active men age 31 to 50 should eat 2,400 to 3,000 calories a day, according to the USDA.
Eat fresh, lean foods. It's not just the calories you consume, but also the quality of food you eat that can impact weight and fitness. Fresh, lean foods tend to have more nutrition to keep your body healthy and fueled for fitness than processed foods. Eat a diet with lean protein, whole grains and plenty of fresh fruits and vegetables.
Do 150 to 300 minutes of cardiovascular activity a week, as recommended by the Centers for Disease Control and Prevention. Aerobic exercise increases fitness by improving heart and lung efficiency. It also burns fat that leads to health problems. To make exercise fun, choose activities you enjoy, such as recreational sports, running, biking or swimming.
Lift weights at least two days a week to support your fitness goals, as well as to prevent muscle and bone density loss. Use resistance in the form of weights, bands, exercise machines or your body weight to work all major muscle groups. Do two sets of eight to 15 exercises, such as squats, lunges, pushups, planks, bicep curls and triceps dips.