BULKING UP AT 40
IT WAS Shahrukh Khan who started the trend with his six pack, Aamir Khan who took it forward with an eight pack. But Shekhar Suman emerged the winner with his new, rippled look, even though all these guys put together can’t compete with Brad Pitt’s body in the movie Troy.
It’s natural to wonder if the abs sported by these middle aged guys are real! They provide living proof of the fact that it’s not impossible for guys who are over 40 to acquire lithe, tight torsos. So what’s the best way to acquire those muscles for a guy who’s hit 40?
First and foremost it’s important to understand that everybody reacts to exercise differently regardless of age. So if a gym pal of your age has been able to develop better abs than you, it’s because his body type is different from yours. Also, anyone who has been exercising regularly will find it easier to bulk up.
However, there are still rules that all men above 40 should know about and follow. You may have noticed how your body was primed for growth naturally from the age of 17 until your late 20s. During this time, men don’t have much trouble putting on muscle mass as long as they are eating reasonably well and doing some regular exercise.
Muscle is constantly being built and broken down, which works to maintain a balance in young adults. But as people age, the breakdown process is more successful than the musclebuilding action. Levels of testosterone and growth hormone, essential for muscle building, gradually decline.
“Men above 40 have to make more effort when it comes to body building due to their reduced levels of testosterone and growth hormone (GH). Even if they put on muscle mass, it would take more effort to get the tone and definition which is why we recommend them compound exercises like squats and bench press which are natural testosterone and GH boosters,” says Sanehshwaran Reddy, centre manager, Elemention Gym, Gurgaon.
AS YOU grow older, your body takes longer to recover after a workout. While you may have been able to attend the gym five times a week when you were in your 20s, you now have to pay more attention to your recovery.
“There are definitely greater chances of muscle fatigue because with age your body also takes a hit. The muscle capacity of a 42 year old is around 20 per cent less than that of an 18 year old,” says Dr Prateek Gupta, consultant sports medicine, Sir Ganga Ram Hospital.
Another factor to be kept in mind is that you’re also going to be at an increased risk of injury, since the ligaments, tendons, and muscles will not be quite as agile. While warm up and cool down are important for everyone who works out, these are precautions that those above 40 especially need to follow.
“To start with, we recommend machine-supported exercises for those above 40 because use of rods requires them to balance the weights. Exercises like chest press can expose them to injuries of ribcage and shoulder joint. They move on to the advanced body building after the body adapts to the strain and there are lesser chances of a bone fracture,” says Mohammad Akmal, head trainer, Gold’s Gym.
However, as long as you are aware of these aspects and agree to build on slowly and steadily, there is no way you can see some good results from your efforts.
Vijay Chaudhary started working out in August last year at the age of 47 and he has been able to achieve four pack abs. “I have always been a sportsperson and that seems to have helped me get the desired results. Since my 24-year-old son also exercises with me, I get a ready reckoner about my age and capacity to lift weights. But the fact remains that it has not been able to stop me,” says Chaudhary.
Though building muscles was never on the agenda of Dr Ashok Tuli, the 51-year-old has been able to bulk up. “I had joined the gym to reduce weight and build stamina but since I have been exercising two separate muscle groups every day, my body is more defined now. However, I do have to be more careful to avoid any muscle injury and not to compete with people younger than me at pulling off the weights,” he quips.
The foremost change Dr Tuli feels has been in his self esteem. “ Whenever I meet friends my age, I get an ego boost since they also wish to have my physique. Also, I never used to look at the mirror earlier. Now, it’s not really a problem,” he chuckles.
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