WEIGHT LOSS FOR WOMEN OVER 40
As we women reach the age of 40 we find that it’s tougher to lose weight and tone up, right? We notice that our muscles are non-existent and that other areas are absolutely flabby. I mean, what’s worse than having wonderfully toned legs but then have a flabby belly to go with them.
As women over 40, it may be more difficult to lose weight but it’s really not rocket science and from my experience, I’ve found that there are 3 crucial elements to be successful at losing weight and getting toned.
1. NUTRITION. Yep, I know you’ve heard it over and over again but it’s a fact. All the exercise in the world won’t allow you to eat everything that you want and to lose weight and get fit. It just doesn’t work that way. You have to find a balance of protein, carbs and fats that work for you and your body and that match your fitness goals. I’ve found that the free website: www.freedieting.com diet is fairly accurate and easy to use. Of course, we are all human and will mess up – just make sure that you don’t mess up on a daily basis or make it a regular thing. We need to realize that now more than ever as women over 40, it is vital to make sure that we are getting proper nutrition.
2. STRENGTH TRAINING. Most women are afraid of weights. They think that if they lift heavier weights that they will bulk up and have muscles like a man. Besides, you want to lose weight right, so cardio is king. NOT! Muscles raise our metabolism and create a toned body. If you want to get to anywhere near the toned body you had in your twenties now that you are over 40, you can’t until you strengthen those flabby nonexistent muscles. Try something for me right now…. Hold your core in tight for the next five minutes. Can you do it? How about for 20 minutes much less all day? Even when you start strength training it will take several weeks before you can hold your core tight for long periods of time.
3. CARDIO. Okay, so I kind of bashed cardio in number 2 but you do need to have a good cardio routine to round out your overall exercise program as a woman over 40. We all know that it burns calories while we also work our muscles and a really good cardio session makes you feel awesome! It releases endorphins and strengthens your heart and lungs and leaves you feeling accomplished and younger, right? But you do have to remember that as you get more fit, and you will, the cardio will get easier too. So to keep making progress you’ll have to either add more distance or speed to each workout. If you just keep doing what you’ve been doing you’ll stop making any progress and could even lose ground in your weight loss journey. I recommend that you don’t increase either of the components (speed or distance) more than 10% a week. Any more than that and you run the risk of injury so be patient and take it easy.
So there you have it. I told you it isn’t rocket science and I know it’s all things that you’ve heard before, over and over. Just remember it’s an ongoing process and unfortunately one that never ends if you want to stay healthy and fit. Try to find both strength training and cardio programs that you enjoy (or at least don’t hate) so that you’ll have an easier time staying with it.
In the very near future, I’ll be offering some training programs based on walking fitness which will also add a strength training component to them. Stay tuned!!