Puffiness
Men in their 40s often experience puffiness due to a more sedentary lifestyle and less physical activity. This is especially noticeable around the waist and abdomen. You can perform a simple self-test by pinching the skin in those areas — if it feels soft and easily collapses, it's likely fat. Puffiness is a sign that your metabolism has slowed down, which may lead to shortness of breath, low energy levels, or feeling out of breath even after minimal exertion.
Targeted Fitness Mode: 40% aerobic exercise + 60% muscle training. During your workout, dedicate 40% of the time to aerobic activities like jogging for 40 minutes. Then shift to muscle-building exercises such as sit-ups or push-ups. If you're not able to do standard push-ups at first, start with knee push-ups. You can also include side lifts and lateral pulls to target different muscle groups.
Three Highs
Men in their 40s are also more likely to suffer from the "three highs" — hypertension, high cholesterol, and high blood sugar. People with these conditions often feel dizzy at work, have trouble concentrating, and may experience uncoordinated movements.
Targeted Fitness Methods: 60% aerobic exercise + 40% light to moderate weight training. It’s important to focus on diet first — reduce entertainment time and eat lighter meals. In your workout routine, aim for 60% aerobic activity, such as walking or cycling, and combine it with light weight training. Light weight training should be done at about 50% of your maximum capacity, with 20 repetitions per set.
Thin
Don't assume that being thin means healthy. Weight loss can sometimes signal an unhealthy body. Some men in their 40s are troubled by being too thin. These individuals often suffer from depression, poor sleep, stress, and constant fatigue.
Targeted Training Methods: 30% aerobic training + 70% equipment-based training. Effective workouts help improve appetite and promote better sleep. For a body transformation plan, allocate 30% of your time to aerobic exercises and 70% to strength training. Muscle training should be done at 60%-70% of your maximum lifting capacity, with about 10 reps per set.
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