Getting fit: fitness for men over 40

“Where on earth did that bit of a tummy come from? It certainly wasn’t there last year.” The answer is usually obvious: closed gyms, working from home and few opportunities for sport and fitness take their toll, as do the odd bag of crisps. But we’re declaring war on those extra pounds – with tips from nutrition expert and natural bodybuilder Berend Breitenstein. Here, the pro reveals exclusively how you can get fit even if you’re over 40, why exercise is so important right now, and what mistakes men should avoid!

Fitness as a way of life

Who better to know than Berend Breitenstein? The Hamburg native has been competing as a doping-free natural bodybuilder since the age of 15 and now shares his knowledge as a coach and author. Whilst personalised coaching is currently only available online, Berend’s role at his desk has become all the more important: this spring he published his 21st book, “Master Natural Bodybuilding: Peak Fitness for Men Over 40”. “I’d had this book in mind for many years and used the time to work on it every day for six months,” says the fitness expert. Although “day” for mere mortals tends to mean “night”, as Berend explains: “I usually wrote from 4.30 am to 7 am, went for a run afterwards, and then got back to the book.” Berend knows what he’s writing about – after all, he’s about to turn 57. “I only feel like I’m in my early 40s, though. In 2004, I competed in the Over-40s World Championships in natural bodybuilding, and compared to the Over-50s World Championships, I don’t feel any difference,” says the president and founder of the German Natural Bodybuilding & Fitness Federation (GNBF). Yet the closure of the gyms was a real blow for him. From one day to the next, Berend had to improvise with his training: “I did a lot of endurance sports, incorporated stretching exercises and trained with the dumbbells I have at home. But that’s not me – I’m a natural bodybuilder and I want to work with weights.” The controlled reopening of a gym in Wietzendorf, where he lives with his partner, is giving him confidence. Here, Berend has recently been able to train again in familiar surroundings.

Fitness tips for men over 40

Anyone who speaks to Berend feels like hitting the weights straight away – but this is precisely where a common mistake lies, as he explains: “Men over 40 who have trained in the past often forget the longer recovery time they now need to take into account. You mustn’t think you’re invincible!” In this context, men should pay even closer attention to choosing the right exercises than they did in their younger years: “Everyone needs to develop a sense of what their body can cope with best and which weak points, such as the knees, need to be taken into account.” It is very important in this regard to master flawless technique, which in turn, with a little practice, allows for repetition with heavy weights. For those who can’t work out at the gym due to the current situation, Berend recommends starting with light cardio training: “Jogging for 30 minutes two or three times a week, bike rides and long walks can be combined with push-ups and stretching exercises, ensuring you’re ready for more as soon as the gyms reopen.” Beginners should, especially at the start, seek the help of a coach to protect their joints and develop body awareness – “that’s priceless; you can only work it up,” reveals Berend.

 

Berend’s training plan for men over 40

Monday: Weight training (depending on fitness level) – max. 1 hour Tuesday: Cardio training (depending on fitness level) – 30–45 minutes Wednesday: Rest Thursday: Weight training (depending on fitness level) – max. 1 hour Friday: Cardio training (depending on fitness level) – 30–45 minutes Saturday: Rest Sunday: Weight training (depending on fitness level) – max. 1 hour or rest

A matter of taste – the right diet over 40

If you want to get rid of that belly fat, you need to consider your diet as well as exercise. Here, your ‘gut feeling’ is literally the key: ‘With the help of somatic intelligence, you can interpret and act on the signals your body sends you,’ explains the natural bodybuilder. In plain language, this means listening to your body after meals and understanding which foods have a dampening effect on your own system. “For me, for example, it’s simple sugars: I really like the taste, but they always make me tired,” says Berend. It’s important not to forget that everyone’s metabolism works differently: “So-called ‘hard gainers’ can eat anything and be fine, whilst ‘soft gainers’ only need to look at chocolate to put on weight.” As a general rule, fresh ingredients are easier on the body. “It’s important to eat a healthy and balanced diet – so opt for a fresh salad rather than tinned products. I’m also a big fan of cold-pressed oils. However, you should avoid trans fats, such as those found in crisps. And whether you follow a vegan, vegetarian or ‘mixed’ diet depends, in turn, on your own body type.”

The contract with yourself for better fitness

To avoid throwing in the towel too quickly after the initial euphoria, Berend relies on a personal commitment. This sets out his own goals in black and white, after first considering personal circumstances such as work commitments. “If you break the contract, you feel really bad,” says the expert. However, sport mustn’t become a chore, as Berend says: “Fitness should be fun, improving your quality of life – not reducing it. You have to treat yourself now and then. The most important thing is not to get too stressed and to stay calm.”

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