How to look as good on a beach as David Beckham in your forties

Forty, we’ve been told for the past decade, is the new 30. Which probably means that we’re only a couple of years from someone pronouncing 50 the new 20 and rendering the entire idea of age meaningless. But while we’re still using numbers: isn’t David Beckham doing well for 43? At the age most of us are gently sliding into full-time indolence, he’s still sporting the whisper of a six-pack on his jet-ski, while keeping up with four varying-aged children and still (presumably) finding time for the odd kickabout. 

Still, it probably helps to be rich, right? Well, sort of: while the motivation to stay in shape for the inevitable paparazzi shots and cologne commercials probably doesn’t hurt, when it comes to actually doing the work in the gym, we’re all on a (reasonably) level playing field. The idea that your metabolism’s fighting you, for instance, is mostly a myth: “Your metabolism will slow down as you get older, but only if you become less active” says personal trainer Jessica Wolny. “Keep running after the kids, finding time for sport and walking a lot, and your body will keep the fat off as well as it ever did.” 

What else can you do? Well, staying in shape as you age is largely an accumulation of little things: tiny tweaks here and there that add up into one big change. Realistically, if you want to be as trim as Beckham this summer you should have probably started three months ago, but if you’re inspired at the last minute there’s still plenty you can do. For instance…

Cut calories

Counting calories over the long-term might seem like a soul-destroying prospect, but over the short term it makes sense – if only to see where you can make easy savings. Spend three days tracking the calorie content of everything you eat, including spreads and salad dressings – you’ll probably be surprised about where you’re secretly adding unnecessary timbre. Cut that stuff out, and things get much easier. 

Ditch booze

Four weeks until the beach? Skip the after-work pints for a while, with the knowledge that there are mojitos in sight. If someone’s twisting your arm, switch your excuse from, "I shouldn’t drink on a weeknight" to "I don’t" – the latter’s more likely to work on your own brain, as well as other people. 

Chew your food

If you’re used to cramming down your lunchtime burrito like you’re feeding a tree into a woodchipper, slow down: as well as giving your body more chance to absorb nutrients by masticating properly, you’ll feel more full for longer, and discourage afternoon snacking. Even over a few weeks, it adds up.

Drink more water...and less of everything else

Water, of course, is the driver behind many of your body’s metabolic processes - it’s the lubricant that eases everything else along, including digestion and recovery. 

Sleep more

Yes, really. The abridged-science version: lack of sleep encourages production of the stress hormone cortisol, cortisol leads to stored belly fat, and stored belly fat means that even slimming down everywhere else won’t reveal even the glimmer of a four-pack. Cut out coffee after 3pm, avoid screens for at least 30 minutes before bed, and aim for at least 7.5 hours of uninterrupted shut-eye a night. 

Walk more 

Think LISS, not HIIT - it stands for Low Impact, Steady State, and it’s the easy way to burn extra calories without being tempted to binge on snacks in the aftermath. Take the stairs whenever you can, get off the bus or tube a stop early, nudge colleagues to talk West-Wing style ‘walking meetings’, or just go for an extended stroll at lunch. It really does all add up. 

The Last-Ditch Pre-Holiday Plan

Four weeks until your flight? "If you’re determined to get in shape before your holiday, you’ll want to combine resistance training – so your body holds onto the muscle it has – with burning as many calories a day as possible," says body transformation specialist Adam Wakefield. "The plan below uses a mixture of full-body strength workouts and high-intensity circuits to keep you working hard all week." You’ll need a set of cheap dumbbells – failing that, use a couple of two-litre water bottles or a heavy rucksack. 

Monday:

Strength. Do the sets marked A and B as ‘supersets’ - both moves back to back, with no rest in between them. 

1A Dumbbell goblet squats Sets 3 Reps 10 Rest 60 seconds

1B Dumbbell Romanian deadlift Sets 3 Reps 10 Rest 60 seconds

2A Dumbbell floor press Sets 3 Reps 8 Rest 60 seconds

2B Dumbbell bent-over row Sets 3 Reps 8 Rest 60 seconds

3 Dumbbell lateral raises Sets 3 Reps 10 Rest 60 seconds  

Tuesday:

Circuit. Set a timer going, and do the required reps for each move at the start of a minute, then rest for the remainder of the minute. Do the whole circuit, rest for a minute, then repeat 4-6 times. If it’s too hard, drop the reps and improve when you can. 

1 Burpees Reps 8

2 Plank up-downs Reps 4 each side

3 Dumbbell snatch Reps 12 each side

4 Russian Twist Reps 20 each side

Wednesday:

Strength. If the press-ups aren’t doable, do them with your hands on the sofa, a table, or even on the wall. Don’t do them on your knees. 

1 Dumbbell lunges Sets 4 Reps 10 each side Rest 60 seconds

2A Press-up Sets 3 Reps 8 Rest 60 seconds

2B Dumbbell one-arm row Sets 3 Reps 6 each side Rest 60 seconds

3A Dumbbell curls Sets 3 Reps 10 Rest 60 seconds

3B Overhead triceps press Sets 3 Reps 10 Rest 60 seconds

Thursday:

Circuit. The same format as Tuesday. If you’d rather do different moves, aim to alternate full-body lung-busters with easier moves that target one or two body parts, as below. 

1 Squat jumps Reps 10

2 Dumbbell renegade rows 8 each side

3 Squat thrusts Reps 12

4 Dumbbell push press Reps 12

Friday:

Strength 

1 Dumbbell deadlifts Sets 4 Reps 8 Rest 60 seconds

2A Dumbbell overhead press Sets 3 Reps 8 Rest 60 seconds

2B Dumbbell bent-over row Sets 3 Reps 8 Rest 60 seconds

3A Dumbbell goblet squats Sets 3 Reps 10 Rest 60 seconds

3B Spider-Man press ups Sets 3 Reps As many as you can

Find details of Adam's workouts visit www.awpthub.com and instagram @adamwakefieldpt