Feel Fabulous After 40!
March 5, 2010 by Diana Sabrain (The Makeover Bootcamp)
Filed under Fitness, Fitness Bootcamp, Nutrition, Weight Loss
You’ve finally hit the big 40! The kids are growing up fast, your career is taking off and you’ve survived your mid-life crisis. Your health on the other hand is declining in your 40s. You start to wonder how you gained all that weight in the first place.
Well, its simple actually- Father Time caught up with you. As hard as it is to accept, your metabolism is no longer the furnace it used to be. You’ve paid the price for your bad habits. As disheartening as it sounds, we lose lean body mass every year after the age of 35. Since lean body mass also comprises metabolically active muscle tissue, losing it will result in a reduction in your daily calorie needs, resulting in noticeable weight gain in your 40s. However, research has shown that while aging is inevitable, there are ways to reverse or slow down this process of deterioration. Regular strength training twice to thrice a week helps preserve lean body mass, which in turns boosts our metabolism. By doing this, we will be able to eat reasonable amounts of food without gaining weight.
In addition to strength training, you can do high intensity interval training instead of slow-paced cardio to burn more calories and give your metabolism another much-needed boost! Interval training involves alternating one minute of very high intensity with three minutes of moderate intensity, doing so continuously for at least 20 minutes. You can perform this exercise on any of your favorite cardio machines. This is a time-efficient way of incinerating body fat, since you only need to devote 30 minutes of your time to exercising! However, choose moderate to low-impact cardio exercises if you’ve an existing injury as those over 40 are more susceptible to injuries.
Good nutrition should not be neglected in your 40s! Load up on vegetables and fruits to maintain bone health. Eat more lean protein to boost your metabolism and cut back on processed foods. Most importantly, pay attention to the carbohydrates you consume. Do your best to limit refined carbohydrates such as cookies, candies, croissants, cake and biscuits. What you don’t eat is sometimes as important as what you eat! While there is no need to deprive yourself of your favorite foods, you need to proceed with caution during this time in your life, where your capacity to handle such foods without gaining fat is reduced.
As we get older, we should pay more attention to our health. However, we often do the exact opposite, neglecting ourselves while working hard for our families. Sometimes we need to be reminded that we are equally important and our body is equally deserving of the respect we give to others. As you move past 40, make healthy living your priority so you can ensure a brighter future for yourself. Remind yourself constantly that you want to be fit and healthy so you can attend your children’s graduation, and maybe even watch your very own grandchildren go to school. Consider it a duty to yourself. You deserve as much!
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