At this stage in your life, you probably have a lot going on: full time career and a family to look after. You’re probably extremely stressed out by the lack of time you have on your hands to enjoy life with your friends and family.

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When it comes to fitness, you can follow some very basic principles to help you get into better shape with less time commitment. First of all, the core of your fitness plan should revolve around bodyweight training.

Lets go over some of the key advantages to making bodyweight training a corner stone of your fitness plan:

Advantage #1: Prevent Bone and Muscle Loss

Two of the biggest issues facing middle aged men is the loss of muscle mass and the weakening of bones. You start losing muscle mass as soon as you hit the age of 25.

And so, an untrained male will be the most muscular at age 25. For most individuals, this doesn’t mean much. If you only weighed around 135 lbs when you were 25 years old, then I can only imagine how thin and frail you’ll be when you hit the age of 50.

In addition, bone loss begins at age 30. As you get older, the breakdown of bones will be greater than the formation of new bone tissue. Your only hope is to maintain the strength and density of the bones that you already have.

If the body is unable to maintain the proper amount of bone density and strength, bones may become fragile and this may lead to osteoporosis.

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Men are not as much in risk of osteoporosis as women, but this does not mean that you’re safe. Over 2 million men in the U.S. have this condition.

Increasing lean muscle mass and strengthening your bones will make you a better man in your daily life. You’ll have more energy to perform your daily tasks.

Bodyweight training will help you gain lean muscle mass and strengthen your bones by stressing your body with a variety of difficult exercises.

In case You Need to Lift Someone on your Back

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Advantage #2: Boost your Metabolism and Get Lean

On the flip side, even if you weigh 200 lbs or so, how much of that is lean muscle mass? If you have a gut sticking out, then I bet you need to lose fat.

But most individuals just do some cardio and try to burn some fat. What they don’t realize is that they’re not burning fat. They’re losing weight in the form of both muscle and fat.

Remember, we want to maintain our muscle, but want to lose fat as well. The best way to do this is to speed up your metabolic rate. Your metabolic rate is the rate at which your body burns calories through out the day.

The higher your metabolic rate, the more calories you will burn. But unfortunately, your metabolism slows down as you age. Don’t worry, you can still enjoy a fast metabolic rate as you age.

The key is to engage in high intensity exercise. Basically, perform bodyweight workouts using high intensity techniques such as supersets, circuit training, and interval training.

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Intensity techniques like the ones I just mentioned force you to work harder. When you’re working harder, you’re placing more stress on your body, causing your body to perform a variety of metabolic processes such as the rebuilding of lean muscle mass.

Advantage #3: Look Younger, Feel Better

Studies show that even a moderate amount of exercise can reverse aging dramatically. A 30-year study shows that middle aged men starting a basic fitness plan can regain the same aerobic capacity they enjoyed when they were younger.

The study began in 1966 with five healthy college students. They were asked to remain completely inactive for 20 days, followed by a rigorous workout.

The results of those 20 days (one of the men could barely drive his car after wards), opened up new thought into the effects of inactivity on the human body.

30 Years later, all five men were called back for a follow up. They found that those 20 days of inactivity were more damaging than 30 years of aging.

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And after a 6 Month, moderate intensity program, all five men were in similar shape as they were in their twenties. This shows that older men can regain their youth with just a little bit of exercise.

You’ll be stronger, fitter, leaner, and younger looking 6 months from now if you start a basic, moderate intensity bodyweight routine today.

If you’re ready to learn how to use bodyweight exercises to help improve your health and fitness, then I suggest you grab a copy of Workout Without Weights:

Workout Without Weights

Workout Without Weights is a complete bodyweight manual written by Coach Eddie Lomax which shows you over 150 bodyweight exercises you can perform in the comfort of your own home.

The manual also includes templates you can use to design your own bodyweight programs, plus over 60 sample workouts to keep you challenged.

Don’t forget to grab the Combo Package for even more high intensity bodyweight workouts.

Click here to Learn more about Workout Without Weights

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I don’t know what it feels like to be 50. However, my father is over 50, and I’ve trained him in past (trying to get him back into it). He is doing a pretty decent job of maintaining his weight using some simple techniques I’ve taught.

My father works 18 hour days at a convenience store in the city. Customers have given him some light dumbbells which he uses when he has some free time. He rarely ever breaks out a sweat the way he used to when training with me, however, the basic exercises that he performs is more than enough to help him maintain his weight loss. Continue reading