If you're like many women over 40, or getting close to it, you’ve probably noticed that it's become a lot easier to gain a few pounds than to lose them. The foods that you ate without care in your younger years now stick to your body like glue, especially to your midsection. The good news: The solution to a slim, firm body at 40-plus is no farther than your fridge. Research shows that the weapons for building muscle mass and boosting your metabolism is a combination of when you eat, what you eat and regular exercise. Sounds simple, right?
The biggest concern as we age is the loss of muscle mass. Starting at age 30 we begin to loose about 1/2 lb. a year…which means more room for fat to creep in. One way we have loved to monitor ourselves is by going to get a body analysis at Dexa Body. Here you can get a full body analysis: See how your muscle mass is, your bones are, how your metabolism is doing, etc. It gives you a great baseline to start your fitness journey at or see in what areas you need to focus on. Once you have done that, here’s how to safeguard muscle mass and turn up the heat on your body's natural calorie-burning furnace, your metabolism. One lucky winner won an Unleash Your Metabolism package ($189 value). If you would like to see where you are at with Dexa Body, visit their website or call 801-274-3392 and mention 4 Core Fit and Good Things Utah and receive a 50% discount on the Unleash Your Metabolism package!
PROTEIN BABY!
We all know that we need to watch calorie & fat intake…we are good at keeping these in check. But where is your protein at? Most women think that protein makes you bulk up. WRONG! Protein helps build lean muscle mass, helps you not feel so fatigued and tired, and staves off hunger so you are less likely to snack on useless calories! How much protein should you be taking? Aim for 20 to 30 g of protein at each meal. Spread out your daily protein intake evenly throughout the day to have have the greatest chance of offsetting muscle loss. Take a good protein bar with you on the go if you are running around. One we love is G2G Bar. They are local to Utah and oh so yummy! They are also offering a discount for our followers and GTU viewers. Visit their website at www.g2gbar.com and enter 4corefit at the checkout to receive a 20% discount!
Breakfast is also VERY important. Skipping breakfast means skipping the best time of day to switch your muscle-building/burning back on…and who wants that? Remember your protein each day!
CHALLENGE YOUR MUSCLES!
If you eat enough protein and stay active, you WILL maintain muscle mass. But to really build new muscle, which is the key to increasing your metabolism, strength training is a must!
Why resistance training? This is the way to grow your muscles. We have to break them down to build them up! And the more muscle you build, the more calories you will burn during the day! Plus, when muscles are rebuilding, your daily calorie burn will increase by 5-9%. The great news: You don't have to spend hours in the weight room. Research shows that you'll have the same muscle gains with 2 days of strength training as you'd have with 3. Focus on building strength over your whole body, and for building lean muscles, focus on a good solid weight and do higher repititions. Give your body a day or two to recover and rebuild and do it again! You will start to see results fairly quickly.
What exercises should you start with? Here are 3 that would be a great starting point that you could incorporate into your daily routine…spend 10 mins a day working these areas.
- Jump Squat
- Plank
- Push Ups
These are oldies but goodies. Mix in some cardio or Interval training also and watch your body change before your eyes.
You don't have to do a lot to see the benefits. Aim for 15 to 25 minutes of interval training 3 or 4 days per week. Or seek out a fitness facility near you for some extra motivation, such as Orange Theory Fitness or find a personal trainer! If you're just getting started or have a lot of weight to lose, do walking or stationary cycling intervals, which are easier on the joints. If you want to challenge yourself, lace up your sneaks and jump rope or go for a run. And remember, as with everything, consistency is the key!
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