People at every age are trying to lose weight and get in shape. If you don’t have the perfect genetics to keep your body in great shape, there is another way: fitness. Last week we talked about what people in their 30’s, this week, we will talk about how those in their 40’s can stay healthy.
With a workout strategy targeted for your age and physiology you can fight back against age, build muscle and keep your weight in check. The next few blogs will have a decade by decade game plan, based on advice from scientists, nutritionists and fitness pros, to help you achieve the body you want right now.
In your 40’s
Thanks in part to hormonal fluctuations, your metabolism starts to sputter, causing weight gain. If you skip out on strength training, you'll likely lose another 5% of your muscle mass.
But, it does not have to be this way, in fact, the average age of female participants in the Ironman World Championship is 41.
Fitness game plan: While you need to continue with your cardio and strength training, any exercise that puts progressively greater force on your muscle and bone is more important than ever for keeping muscle mass and bone density at their peak and and helps keep off unwanted weight. Gradually work up to heavier dumbbells or add more reps of push-ups. The key to a better metabolism is breakdown and repair of muscles. Strength training builds muscle mass and bone density.
Nutrition game plan: Don't cut your calories any further. But aim for balance in your meals by focusing on foods rich in good carbohydrates (like fruit and whole grains), lean protein (fish, yogurt and beans) and healthy fat (avocado, nuts and olive oil). The carbs will give you the fuel you need to stay energized all day, while the protein and fat will help you heal and maintain the muscle that's so crucial to maximizing your metabolism in your 40s.
For more information on a health and fitness plan for your body, contact Answer is Fitness. For information on health and fitness in your 50’s, see next week’s blog.
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