Over 40 Amateur Of The Week: Strong Women Lead Strong FamiliesAs a woman in my 40s, I understand and appreciate the challenges that others in my age group face. Our waist lines want to bodybuildrrs even when we exercise and are careful with our nutrition. Then, if you lose body fat, your problem areas will also be affected, giving you the look that you desire. I find that many women in their forties experience weight gain female bodybuilders over 40 their bodynuildersspecifically; their tummies and behinds, resulting in a thicker waist and wider hips. I promise, you can feel better natural bodybuilding steroid use you did in your thirties, look your best, and have energy to spare.
Fitness Secrets for Women Over 40
As a woman in my 40s, I understand and appreciate the challenges that others in my age group face. Our waist lines want to expand even when we exercise and are careful with our nutrition. Then, if you lose body fat, your problem areas will also be affected, giving you the look that you desire. I find that many women in their forties experience weight gain around their middles , specifically; their tummies and behinds, resulting in a thicker waist and wider hips. I promise, you can feel better than you did in your thirties, look your best, and have energy to spare.
Yes, you read it right. If all you do on your treadmill or any cardio machine is long, slow, monotonous sessions, stop it! Sell your treadmill and make room in your house and life for some really effective fat burning exercise.
The key is that you must replace your long easy cardio sessions with short high intensity interval training sessions. This can be accomplished with a few simple body weight exercises such as the squat jump, jumping jack or stationary sprint.
The following is a perfect example of how you can add a set of fat burning exercise to your day, sacrificing very little time and space. As you can see, you can modify this movement to your fitness level by reducing the height of the jump and the depth of the squat.
This is how you start your program. As your body adapts and your fitness level increases, add cycles until you can do another 5 minutes. You will burn a ton of calories in 10 minutes at this pace. You are trying to train at a high intensity level, so you should be breathing hard, and your heart rate should be up there. Your GOAL is to add muscle to your body. Muscle is active, calorie burning tissue that helps keep your metabolism going strong. By adding muscle building exercises times a week, you will hold onto the muscle that you had in your twenties and thirties.
In fact, if you work hard, you can even build a little extra. Using your body weight as resistance is often more than enough weight, and you will achieve a beautifully feminine physique.
One of the most effective body weight exercises is the unsung push-up. There is nothing new or glamorous about doing push-ups, but they work! You will work many of the muscles of the upper body, specifically the chest, shoulders and triceps.
Many women complain that the backs of their arms are too flabby. In addition, you will target the core muscles. The key is to keep your back plank straight through out. If body weight is too much resistance when you first begin, there are a variety of ways to modify the resistance.
Anyone can do some sort of push up to increase upper body strength, add muscle and work the core all at once. The mid section is always a trouble spot for women in their forties. There is no magic bullet for this area, but the PLANK is one of the most effective exercises that you can safely perform to tone the abdominals.
It effectively targets the abdominal area, and is much safer and easier to learn to perform than crunches.
Having a strong core will reduce back aches and improve posture as well. You start by holding the position shown in the photo for as long as you can. If that is too difficult, start on your knees. As you get stronger, hold that position for longer periods. If you started on your knees, soon you will graduate to your toes. Before you know it, you will be sporting a stronger, flatter tummy!
What this means is, regardless of how hard you train, if your diet is poor, you simply will never get the results you are longing for. The exercises and strategies listed above are some of the most effective ways to tone your muscles. The fact is, you will never actually see those muscles, or improve your trouble spots unless you make sound nutritional choices.
Lowering your calories excessively will result in a slower metabolism. Eventually, this leads to more body fat, and for most women, a revolving cycle. This will make you unhappy, and unhealthy. Making sure that your diet is jammed with nutritionally dense whole foods will multiply the results you will get from any workout regime you decide to use. My TOP 3 nutritional tips are as follows: You can feel energized and fit doing simple exercises that you can do in the privacy of your own home.
Heart pounding, challenging workouts will make remarkable differences to your trouble areas. Fitness and fat loss is not rocket science, but it does take some will power, and the willingness to invest a small amount of time. Established in , Early to Rise publishes information dedicated to helping you live your best possible life.
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