There are two ways to interpret “weight training for women over 40.”

The first way applies to women over 40 who began strength training many years prior to hitting age 40.

This group of women, when passionate about their fitness, usually knows all there is to know about the power and age-defying effects of working out with weights.

The second interpretation applies to women 40-plus who have either never before done any strength training, or, perhaps they’ve indeed been doing it since age 25, but non-fruitfully (e.g., minimally effective exercises, not enough resistance, improper form).

This second group almost always experiences minimal results as far as keeping a lean figure, and when workouts are non-fruitful, the bone building effects are marginal.

Here’s The Ironic Thing About Weight Lifting For Women Over 40

Many of those in this age group, who have never performed exercises with dumbbells, barbells or resistance machines, continue to believe that this type of exercise is more suitable for men – even though it is women, not men, who are at higher risk for brittle bone disease as they get older!

Lack of weight bearing exercise is one of the risk factors for brittle bone disease (osteoporosis).

A postmenopausal woman, quite literally, desperately needs to engage in a weight lifting program.

A heavy-set woman may have read that being “thin” is a risk factor for brittle bones later in life, and thus may decide to embrace her heavy frame.

However, there is a difference between being thin and under-muscled, and being lean with shapely, firm muscles.

A thin woman with low muscle mass and a lean woman with developed muscle mass may both be able to fit into the same size 8 outfit. The difference is body composition and physical appearance.

The first woman will appear to be “skinny fat,” complete with a soft, flabby physique that shows age; while the second woman will be tight all over and still rock a bikini at age 50.

Vanity aside, the second woman is far less likely to suffer a bone fracture during her retirement years than is the first woman.

Aside from being stellar at building strong bones, weight lifting is the most spectacular way to burn body fat. Like most things in life, in order for something to work, it must be done correctly.

The reason so many women who do strength train yet maintain a lot of excess body fat is because of

• not lifting heavy enough
• doing the wrong exercises and
• poor diet-though this isn’t necessarily always the case.

To build strong bone and slash body fat, a woman must embrace muscle building, and knock the idea out of her head that this is something only for men.

The top 8 weight training exercises for bone building are also the top exercises for kicking fat to the curb. Here they are:

• Deadlift
• Squat
• Leg Press
• Chin-Up
• Lat Pull-Down
• Lying Chest Press
• Shoulder Press
• Weighted Walking Lunge

This list may seem to have a few things missing. Where are the dumbbell kickbacks? Where are the inner/outer thigh exercises? Where are the biceps curls? And where on earth are the abdominal exercises?

The eight exercises all have one thing in common: They work several muscle groups at the same time; they are multi-joint, also known as “compound.”

Though none of these exercises have “triceps,” “biceps” or “abs” in their names, these small muscle groups get included in the recruitment!

For example, chest and shoulder presses work the triceps, and deadlifts, lat pull-downs and chin-ups work the biceps. And guess what: Squats, walking lunges and chin-ups work the abs!

There are more compound movements (such as bench dips and bent-over dumbbell rows), but these eight are a good start for women 40-plus who want to take their strength training to a new level, or begin a serious weight lifting regimen—“serious” as in promoting unprecedented fitness and fat burning.

Mechanism Behind What Makes Bones Get Stronger

Because more weight can be moved with compound routines (i.e., a woman can bench press more weight than she can triceps press with the rope on a pulley machine), this means more stress on the bones, plus more bones involved at the same time.

Stress on the bones forces them to get stronger.

When one pushes or pulls against resistance, the muscles tug at the bones. It is not the other way around.

This tugging or pulling at the bones stimulates them to increase in density, in “anticipation” of the next weight bearing session.

A lot more bone tugging happens during a lat pull-down (or seated row—another excellent compound move that’s similar to the pull-down), than during an arm curl that isolates just one muscle group, the biceps.

In summary, bones become stronger when stress (weight bearing) is placed upon them.

How Do You Maximize The Stress On The Bone?

In addition to performing compound exercises, one can optimize the stress by lifting moderate to heavy weight loads.

If you can do any of the eight exercises for more than 12-15 repetitions, despite having base conditioning, then you are not lifting heavy enough.

For maximal fat burning, rest 60-75 seconds in between sets. This will most likely necessitate reducing the weight load for subsequent sets.

Why Do These Particular Exercises Burn So Much Fat?

Compound movements, in combination with an 8-15 repetition max-out, plus the 60-75 second rest in between sets, is the perfect magnificent storm for maximizing your body’s fat burning system.

The max-out should top off at 12 reps for maximum fat burning.

However, for women over 40 who are in poor shape, a max of 15 reps may be more sensible, as this does not require as heavy a weight (i.e., to reach 15 reps, the weight can be lighter than what would be required to reach “muscle failure” by rep #12).

When these three factors are in place—compound movements, an 8-15 rep max, and the relatively short rest in between sets—something very amazing happens in the body.

This amazing chemical reaction does not occur with light weights!

“Light” is a relative term, of course. So look at it this way: If you can perform an exercise more than 12-15 times, the weight is too light.

The amazing chemical reaction also occurs with longer rest periods, but not as pronounced.

It also happens with non-compound moves but only when they are done with the absolute heaviest amount of weight for about 8-12 reps, but it still pales in comparison to the extent that it occurs with moderate to heavy compound lifting.

This chemical reaction is called EPOC: Excess Post-Exercise Oxygen Consumption. It involves a significantly increased secretion of human growth hormone and testosterone (yes, women do produce testosterone).

These hormones are nature’s most powerful fat burners. With elevated levels of these fat-busting hormones, the body will burn up fat like never before.

The body is in such a state of oxygen debt following intense compound lifting, that the stored fat supply in your belly and waist will be used for recuperation fuel, even if your training session involved other body parts!

This means that an upper body compound workout will burn fat in the inner thighs!

Weight Training Over 40 Protocol For Beginners

Every beginner can perform all the eight exercises, though for some individuals, modifications will be necessary.

Start out with light resistance to get the tendons and other connective tissue used to the exercise, even if you think you’re “naturally strong” or “big boned.”

Muscles have a tendency to get stronger at a faster rate than do tendons, and getting ahead of yourself can result in tendon injury.

Get your body used to a high rep, light weight regimen (this will take several weeks) before you move on to a “rep max” approach, which means that the weight load makes it impossible to exceed a certain number of reps, yet possible to perform a minimum number of reps.

A 12-15 rep max (RM) means you can do 12 reps, but it’s impossible to do 16. The ideal rep range for optimal bone strengthening and fat burning is 8-12.

1. Deadlift

Can be done with a barbell, a dumbbell in each hand, or one dumbbell/kettlebell in both hands.

Practice first with a 20 lb. barbell to master the form, which is crucial.

2. Squat

Can be done with a barbell, a dumbbell in each hand, or one dumbbell/kettlebell in both hands.

More challenged women can do bodyweight-only squats. Proper form is critical.

3. Leg Press

This is done on a leg press machine. Legs should bend to at least 90 degrees.

4. Chin-Up

One can use an assist machine or a stool.

5. Lat Pull-Down

Various machines offer this movement. Keep forearms vertical at all times and pull bar only down to neck.

6. Lying Chest Press

This can mean a bench press or dumbbell press, on a flat or slightly inclined bench, or stability ball.

7. Shoulder Press

Can be done with a barbell, dumbbells or machines.

8. Weighted Walking Lunge

Can be done holding a dumbbell in each hand, or one dumbbell/kettlebell/weight plate in both hands at chest.

Bodyweight-only is a good start for those not used to this movement.

Weight Training Over 40 Protocol For Experienced

The goal is to get acquainted with these eight exercises, get your body tuned into them, and then go for it. Even with weight training for women over 50, the guidelines are the same.

Regardless of age, all woman need to master excellent form, not get ahead of themselves, and acquire base joint conditioning first, before using resistance heavy enough for the 8-15 RM.

There is really so much more to know about the wonderful world of lifting weights for women, especially for those over 40, which is why you’ll enjoy reading “Fit Over 40 program.”

This is a must-read for women who are ready to redefine themselves with stronger bones and a fitter, leaner and more energetic body.

“Fit Over 40 program” includes real life profiles of mature women who have achieved extraordinary levels of fitness.

Related posts:

1. How to Lose Belly Fat? For Men & Women Over 40
2. The Best Exercises For Men Over 40
3. Weight Loss For Women Over 40: Get Your Body In Shape Quickly

If you’re getting ready to start up on your workout plan, one thing that you’ll definitely want to consider is the best exercises for men over 40.

While many of the exercises that this group should be doing are fairly similar to those that younger males should be, there are some key differences that you must know about.

By selecting the right combination of exercise for men over 40, you can be sure that you’re maximizing muscle growth, without putting your body at risk.

Males of this age do have slightly different hormonal environments, recovery abilities, and other related issues that can factor into workout selection, so by noting these and then formulating your plan, you can be sure that you’re on your way to success.

Let’s go over some of the important factors that need to be assessed when looking at the best exercises for men over 40 and then give you a great list of movements to choose from.

Being Aware Of Joint Pain

The very first thing to think about when designing a workout program for yourself is that now that you are older, you are at a slightly higher risk of experiencing joint related pain.

While this won’t impact all males, many of those who do have a background of quite heavy lifting or other intense physical activity pursuits behind them (such as endurance running training) could be dealing with nagging chronic injuries that don’t seem to quit.

For this reason, it’s helpful to look at a few substitutions.

For example, rather than performing full front squats, which will place a great deal of strain on the back and knees, try leg press instead.

This way you’re supported by the bench the entire way through and it’s a lot less taxing on the body. As you can still lift very heavy when doing the leg press, it won’t hinder muscle growth in any way.

Likewise, rather than doing a standing shoulder press where you’re going to experience a very high amount of tension coming down through the spinal column, consider doing a seated shoulder press instead or consider doing upright rows if you are suffering from elbow pain.

Again, you’ll still get great strengthening benefits from both of these movements but won’t have the level of stress on the body that you would with that standing shoulder press.

It’s always important not to cut out any muscle groups from your workout plan but make minor adjustments that will keep the body safe and comfortable.

Factoring In Recovery

The next thing that you must take into account as well is your recovery ability. Many of the compound exercises will really place a high degree of stress on the CNS since you are lifting such a heavy weight and working so many muscle groups at once.

To help get around this, you may want to start doing some pre-exhaust isolation exercises first. What this means is that rather than going straight away into the bench press for instance, you should perform a few isolated chest fly’s first.

This isolation exercise will tire out the chest muscles so that when you do move to the compound lift of bench press, you require fewer overall sets to really fatigue the muscles and bring about that growth response.

You’ll still see great strength gains as you are doing the key compound lift, but the entire session won’t be quite as taxing.

Normally for men under 40 they would choose compound first and then move to isolation movements, but for selecting the best exercises for men over 40, the opposite is generally a smarter move.

Of course this doesn’t have to be the case in all situations, but for many it is. Especially when you are dealing with a chronic injury in one muscle group.

Hitting The Trouble Spots

Finally, last but not least, when thinking about the best exercises, consider your trouble spots. Typically males do tend to accumulate the most fat in the abdominal and lower back region as this is where your body naturally tends to store fat.

As such, you’ll likely want to be doing something to help you rid yourself of this. While getting down to a low body fat percentage overall is always the top way to reduce fat from the abs and ‘love handles’, you can also firm up the muscles underneath so that you look better in that area.

The plank is going to be great for this as it works the entire core as well as all the muscles that run along the spinal column as you try and maintain good balance while doing the movement.

Also remember to perform the side plank as part of your routine as well, as that will really hit those muscles on the side very well.

Another great movement for lower back fat will be weighted supermans, where you lie flat on a bench, have someone sit across your lower legs for balance, and then holding a weighted plate lower and rise back up again using the back muscles to guide you.

This is great for hitting those stubborn areas that many other exercises miss, especially if you are going to be doing more seated exercises as we mentioned above.

So there you have some of the key things to note when choosing exercise for men over 40. It’s definitely important that you do make a few adjustments to your workout routine as you go along so that you can see that much better results.

The one thing that puts a stop to many men who are seriously involved in their training is injuries, so this can help keep you injury free and ensure you stay the course.

For more help designing a fully customized workout plan that is targeted towards those over 40 looking to get fast results, please check out the Fit Over 40 program.

It has everything you need to make a dramatic body transformation.

No related posts.

If you have noticed that you are a bit wider around the waist than you used to be then you are part of a growing epidemic called abdominal obesity.

Over the last decade, the cases of people over 40 suffering from abdominal obesity have more than doubled. This number continually increases because an estimated 78% of all middle aged men and women lead sedentary lifestyles. This problem is compounded by poor diet.

However, you can look better than ever and get head turning six-pack abs through simple, but proven, fitness and nutritional changes.

Warning Signs

If your midsection is showing more bulge these days, you should know the serious health risks associated with abdominal obesity.

Researchers have learned that a high concentration of abdominal fat is typically a result of a diet containing carbohydrates with a high glycemic index and too many fats. This dangerous equation can lead to heart disease, diabetes, and is even suspected to be the cause of some cancers.

Studies have also shown that people who suffer from abdominal obesity are 25% more likely to suffer from migraines. Countless middle aged men and women are plagued with weight-related back problems that prevent them from performing everyday, basic tasks and they risk losing their independence.

On the other hand, men and women over 40 who have made the fitness, nutritional, and lifestyle changes needed to get a flat tummy are predominantly free of obesity and age related health concerns. These people tend to be healthier which results in fewer doctors’ visits, lower prescription costs, and a longer life span.

You can have the same success, no matter what your age, genetics, gender, or body style. You have the same ability to build muscle as you did in your youth. The exercises that kept you lean and tone at 20 will keep you lean and tone at 50. As you age, you should have even greater motivation to eat right and workout.

Therefore, as long as you do the right exercises, followed by the right nutrition and lifestyle, you should have that six-pack that will make everyone stop and stare.

What Not To Do

There are a lot of so called experts out there that will tell you how to get fantastic abs, for a fee. The truth is that there is no gimmick or fad out there that will get you long-term fitness and a six-pack.

This is because gimmicks and fad products promise you great results without making positive changes to your physical activity and eating habits.

Additionally, pills and other miracle remedies are often dangerous and can cause long term damage to your kidneys, liver, and endocrine system. The point of fitness over 40 is to get your body into a healthy condition that will support and lengthen the rest of your life.

You also have to use caution when exercising because not all exercises were created equal. Some exercises can cause serious injury to your back, which may already be weakened after carrying extra abdominal weight for a decade or more.

In general, an exercise that forces you to arch you back should be avoided. Some of these include hanging leg raises with an arched back, lying flat straight leg lifts, straight leg sit ups and feet-supported sit ups.

The problem with the later two is that when you are in the starting position flat on the floor you are forcing your back into an unnatural position. Always remember to keep your pelvis pitched forward in a very slight hunch.

Also, exercises on machines, such as ab machine crunches, put your back in a compromised, unstable position and you should avoid these as well.

Try to avoid exercises that are inefficient. For example, when you begin your routine simple crunches will probably give your abs a good workout.

However, as you become fit you will need to add more resistance than a simple crunch can provide.

Also, avoid torso twists because these do not adequately build abdomen muscles and they do not burn very many calories.

Finally, many people only focus on the rectus abdominus muscles which are the muscles that can be visibly seen in a six-pack. This is a mistake.

It is important that you give this muscle group an excellent workout, but you must also exercise the other muscles in your abdomen and back to get the full effect. Your back and abdomen muscles help you maintain good posture. Good posture will help your back remain strong for many years and has a fantastic impact on appearance.

When you hold your body in the proper position, it emphasizes muscle tone and a lean abdomen.

The Right Exercises

Now that you know what not to do, it is time to focus on the right movements that will get you a fantastic set of abdominal muscles.

The right movements are the same no matter if you want ripped abs or just a lean, tone appearance. The difference is how much resistance you add to your workout.

Some of the best exercises are ones that use your lower body as the source of resistance. For example, many people have great success with hanging leg raises and hanging knee raises but remember to keep your back in a hunched position.

Other exercises that are the most effective can be done at home or at a gym with simple equipment like dumbbells and an exercise ball.

Ball crunches and ball hip flexions work out both the rectus abdominus group and the supporting abdomen muscles.

Lying leg thrusts, abs scissors, reverse crunches, abs wheels, and alternating crunches can be done almost anywhere.

If you prefer a gym, decline bench leg thrusts, bench crunches, and the cable rope crunch will give you good results.

Also, abs bicycle exercises where you alternate your knees and elbows are fantastic and burn many calories.

You may also be surprised to find many other exercises that do not focus on the abs will give you an amazing abdominal workout. For example, squats, lunges, dead lifts, and multi-joint presses all focus on other muscle groups.

However, these movements require core stability that forces the abs into a flexed or crunched position with great resistance. This is especially so for front squats and renegade dumbbell exercises.

Remember that the most effective workout focuses on muscles groups from different angles. Also, there is no set amount of time that will guarantee results. In addition to you normal workout, you will probably want to include 5 to 10 minutes that are devoted to your abs.

In the beginning, you may have to workout the full 10 minutes and decrease the time as you get toned. Also, do not exercise your abs everyday. Your abs are no different than any other muscle, they need rest in order to repair and build new mass.

Keep in mind that no matter how much you strengthen your abs, you will not have the look you want unless you also address unwanted fat through cardio and good nutrition. You might be surprised to find out that many people are getting the defined abs they want through intense training, but those abs are not visible through layers of unwanted fat.

Adding a cardio workout to your program will help burn calories and eliminate extra fat. Nutritionally, many people have had better results when they include only complex, low-glycemic carbs, reduce fats, increase lean proteins, and stop alcohol consumption.

The best way to get fantastic washboard abs abs is to begin a well-rounded fitness program that includes the right exercise movements, good nutrition, and positive lifestyle changes.

There is no cookie-cutter plan out there that will work for everyone. Your body type and fitness goals are unique. The best workout program is one that is well researched and suited to your needs.

As you design your fitness program, focus on information that encourages natural methods of weight loss and health that support your over 40 fitness goals. The Truth About Six Pack Abs e-book was written by a certified nutrition specialist and personal trainer.

The book emphasizes achieving fantastic abdominal strength at any age through simple exercises and good nutrition. He discusses the causes of abdominal obesity and benefits of free weights versus machines.

Additionally, he details specific exercises that are fantastic components of any abs fitness routine. You can use The Truth About Six Pack Abs as a valuable guide on your journey to an extraordinary physique. Click here to learn more…

No related posts.

If you are over 40 then you are reaching a point in your life where you must take charge of your health or you may lose it.

Exercise is an investment in your future. It is the key to keeping your independence later in life, preventing disability, and living longer. 

Over 78% of men and women over 40 exercise inadequately or not at all. It is believed that sedentary people lose 15% of their muscle mass each decade after 50 and 30% each decade after 70.

Doctors state that most people over the age of 50 show signs of being pre-maturely old including stiffness, frailty, heart disease, diabetes, and many other ailments.

However, even the frailest and elderly patients have seen dramatic improvements in health and well-being once they began to exercise.

Studies have shown that, while age-related muscle deterioration is always present, that men and women well into their 80s have the same ability as an 18 year old to build muscle and reduce fat.

This increases health and agility, giving them the ability to be in control of their lives even into their 90s.

For example, a Swedish university studied very elderly patients whom had never exercised. Simply by lifting 80% of their body weight 3 times a week, they displayed a 5% increase in strength each training day.

Additionally, they found themselves able to take part in normally daily routines with less and less assistance. Nothing can prevent aging, but you can change the way your body ages through well-rounded over 40 workouts that include cardio, weight training, and stretching.  

Cardio for a Healthy Heart and Weight Loss

A good Cardio routine is a vital part of any exercise program.

Cardio, as the name implies, improves cardiovascular health and burns calories. Cardio exercise increases the flow of blood, which strengthens your heart and lungs for overall heart health.

Many people suffering from all stages of heart disease have seen substantial improvement through cardio. 

Also, cardio helps you lose unwanted weight if you burn more calories than you consume. Therefore, the more calories you consume, the more cardio you will have to do.

If you are eating right, most experts will agree that 30 to 90 minutes is a fantastic cardio workout. Even on your days of rest, you should try to do some light cardio such as riding a bike.

Once you reach your fitness objective, experts typically say you can do as little or as much cardio as you need to prevent weight gain.

If you exercise program is all-inclusive, you will have to determine your ideal time for cardio. Many people do weight training early in the day followed by cardio at the end of the day.

Others have found that cardio immediately before weight training helps their muscles be better prepared. This is a personal decision you must make.

You may want to try one method for a period of time and then change to another until you find what works best for you.

When you are doing cardio, try to make it as effective as possible for your total body. For example, keep your abdomen in a “crunched” position to strengthen your abs which is normally not the focus of most cardio workouts.

Many professionals recommend the use of ankle and wrist weights during cardio workouts to increase strength at the same time. 

Cardio workouts are so varied that there is literally something for everyone. If you are worried about the strain on your body, there are plenty of lower-impact cardio workouts.

Swimming, spinning, elliptical trainers, canoeing, and ropes courses are all fantastic and will spare your joints. Bicycling is a great way to get from place to place. If you are feeling more adventurous, try rock climbing or kick boxing.

Of course, if your schedule is tight there is typically an aerobics or step class happening at most gyms throughout the day.

Strengthening & Toning

Strengthening and toning is typically brought about by weight training. It is through weight training that you can sculpt your body to any level of fitness you desire.

You can have the “ripped” physique of a body builder, strive for overall firmness and tone without building muscle, or simply increase your overall body strength and fitness.

It is all up to you and it is all completely obtainable if you focus on your long-term goals.

If you are adding strengthening and toning to your routine, most people have had success when they are under the instruction of a personal trainer.

Also, most experts recommend that you work out with a partner to help you stay motivated and keep an eye on you. Typically, you will want to find a partner who is either at or slightly above your current fitness level and who is working out on the same cycle as you.

Weight training is typically done in a cycle with splits where you do a certain quantity of “sets” focusing on one body part or more (such as backs and legs) on one day, then another body part (biceps and shoulders) the next day, and so on.

This is just one example, there are countless combinations and you will have to find the combo that is right for you. Make sure that every body part gets worked out evenly by the end of your cycle.

The more popular cycles are 3 day, 4 day, 5 day, and 10 day cycles. These cycles typically include rest days, to prevent over training or injury.

Several success stories include pushups and crunches to work on abs throughout every day of the cycle. Another technique used in some of the success stories is to occasionally change up your weight routine to “shock” your body into building more muscle.

This is an uncommon approach, but one that may work for you in your over 40 workout.

Flexibility

Yoga, and other stretching based exercises, plays an important role in middle age exercise and health.

Men and women alike are learning the profound affect yoga and stretching can have on the body. These exercises keep your body flexible which not only promotes joint health and prevents stiffness, but is also believed to help prevent injuries in the case of a fall. 

A good stretching routine also prepares your muscles for growth. Therefore, stretching should always be done before and after any strength training.

Some of the other exercises that promote stretching and flexibility are dancing and gyrotonics.

Listen to Your Body

Always keep in mind that the point of exercise is to improve the health of your body, not to put it at risk.

You should always ask your doctor before beginning any exercise regiment and continue to keep your doctor updated on your progress at your regular visits. Your doctor can give you valuable advice regarding your body’s current fitness level and which exercises you might begin with.

Also make sure you do not over train, especially during periods of stress or illness. When you over train, you run the risk of injuring yourself which can greatly delay your path to fitness.

Stress and illness further compromise your body and puts you at risk for serious injury. A personal trainer or other licensed fitness expert can give you guidance to help you prevent over training.

Find Personal Heroes

If you are over 40, exercise might seem like quite an uphill challenge. However, there are many people out there who faced that same mountain and conquered it.

People from 40 to 90 and from all walks of life have turned their aging bodies into the very picture of fitness and health. If they can do it, you can too.

Just as there is no one exercise plan that works for everyone, there is no single success story that will work for you. The best thing you can do is to study as many success stories as you can.

Learn about each person’s exercise regiments, which techniques worked for them, and which showed little result. Decide which components best match your exercise objectives and incorporate them into your plan.

This way you will develop a diverse workout program that is tailored to your needs, which will greatly improve your chances of success.

The e-book Fit Over 40 is a fantastic compilation of these kinds of success stories. The author has included his own personal story of how he mastered exercise over 40, along with 52 other stories.

These stories include men and women of all ages past 40, including some in their 70s and later. In the book, each person has detailed their individual exercise program along with their personal journey to becoming physically fit.

You will read about the hurdles others had to cross, to keep you prepared and motivated on your journey. You can use Fit Over 40 as a powerful tool in your arsenal to overcome negative influences and make your body the best it has ever been. Click here to learn more…

Related posts:

1. It’s Never Too Late to Become Happier and Healthier: A Guide to Losing Weight After 40
2. How to Lose Belly Fat? For Men & Women Over 40
3. Get That Sculpted Body By Designing The Right Bodybuilding Over 50 Exercise Plan

You may not know when it happened, but your body has changed.

Perhaps you noticed you cannot lose those extra holiday pounds as quickly as you used to.

You may have caught sight of yourself in the mirror and seen a paunchy mid section where there used to be a lean tummy.

It’s possible your wake up call was a scary trip to the hospital, forcing you to realize that you can no longer rely on your youth to stay fit and healthy.

No matter how you decided it was time for a change, you have now joined the countless men and women committed to improving their lives by losing weight after 40.

The key to weight loss and the main challenge faced after 40 is metabolism. Your metabolism is responsible for consuming about 60-70% of all the calories your body burns each day.

While everyone is different, metabolism generally begins to slow between the ages of 40 to 50. In your prime, your body typically burned 10 to 15 calories per pound daily with only moderate activity.

By age 50, this total decreases by more than 200 calories daily and continues to decrease throughout the rest of your life.

Your decreasing metabolism makes it harder for you to lose weight after 40, just as it is becoming more important that you stay healthy. As your body ages, your risks of heart disease, diabetes, and other illnesses increases.

However, most doctors agree that the best way to combat these issues is by staying fit and losing unwanted weight.

If you are ready to lose weight then you need to develop an educated approach that will ensure your success. Every body is different and therefore has diverse fitness needs. There is no single plan that will work for everyone.

Your weight loss plan must address your specific nutrition, exercise, and lifestyle requirements. If you study which methods worked for others, it will help you develop a plan that will work for you.

Keep in mind, your first step should be to ask your doctor about your body’s unique fitness needs and to determine at which intensity level you should begin.

Nutrition and Eating Plans

Most people know that a key to weight loss is good nutrition and a strong eating plan. However, it can be difficult to understand good nutrition.

There is a lot of conflicting information out there about the importance of carbohydrates, fats, and protein. However, these three all play an important role in good nutrition.

People who have had the most success in losing weight over 40 use a nutrition plan that includes a careful balance of the right kinds of foods from each group.

Many people include lean proteins in their daily nutrition plan because they give you energy and are low in fat. While you need fat for energy, too much can cause weight gain and decrease metabolism.

Therefore, a good idea is to not eat a meal where more than 20% of the total calories are from fat. This is why leaner proteins are more effective than those with higher fat content.

Men and women over 40 have both had success when they include complex carbohydrates, especially those with a low glycemic index, in their meal plan.

Also, many people make sure their diet is rich with fiber to help your body metabolize food and cleanse your system. Also, it is recommended that you eat foods in their most natural, unprocessed form to get the most nutrients. 

Another key to weight loss is to drink adequate amounts of water because water is essential to metabolism and other basic bodily functions. Every success story out there includes ample hydration.

There is a very simple way to determine how much water your body needs.

Take your current weight and divide that by 2, the resulting number is how many ounces of water you need daily. You should add an additional glass of water for every hour you exercise.

Finally, most people who have had great weight loss success will tell you to abstain from alcohol or any substance that does not nurture your body.

Strategically planning your meals is as important as what you eat. Practically every man and woman who has had significant weight loss after 40 practices meal planning. Most switched from 3 large meals a day to 5 or 6 small meals daily.

Your specific meal plan will have to be based on your physical needs and schedule. For example, some people found it easier to eat their carbs earlier in the day; this helped them feel full into the evening.

Other people with a lot of activity throughout their daily schedule found a need to have a complex carb at every meal. 

Many experts recommend tracking your meals to make sure you are getting the right nutrients and not too many calories. The more calories you consume, the more work you will have to do to burn them.

However, you should still eat enough so that you slowly and consistently lose weight. This will make you develop life-long good eating habits instead of crash-dieting which often leads to failure.

Finally, some people have had success on very strict diets. Others have been able to give themselves a small treat once a week or so and still lose weight.

Inevitably, you will have to make the decision that is right for you and develop your nutrition plan accordingly. 

Develop an Exercise Regiment

If you are practicing great nutrition then you need to develop a great exercise program that complements your efforts. Great exercise is when you develop a well-rounded plan that addresses both cardiovascular fitness and muscle strengthening and toning.

Your well rounded plan should balance cardio, strengthening, and stretching.

Cardio workouts burn calories quickly. If you are new to exercise, many people recommend starting with walking. You can gradually increase your time and distance and work your way into a light jog.

Once you can lightly jog for 30 minutes or more, you should be able to handle any other type of cardio workout. If you are worried about the strain on your joints, many people have had great success with low-impact workouts like swimming and spinning.

Strength training builds and tones your muscles. Muscles get energy by burning excess fat.

The more muscle tone you have, the easier it is for you to lose unwanted weight. While everyone has a different routine, many people who have been successful at losing weight after 40 have developed week-long programs that focus on a different part of the body each day.

This ensures that every muscle in your body gets an adequate workout every week.

Some programs include a day of rest in the middle of the week. Each program should also be coupled with a regular cardio routine. 

While not every person who has had weight loss over 40 has used this technique, many recommend adding a yoga-like activity to a workout plan. This stretching helps prepare the body for the muscle building and cardio activity to come.

Also, the relaxation that accompanies this type of activity can help give you the mental clarity and positive outlook you need to pursue and achieve your goals.

Lifestyle Changes

To ensure life-long health, it is important that your weight loss plan correct the negative aspects of your life that lead to weight gain and poor fitness.

Lifestyle is where everyone’s needs vary most. Whether it is to spend more time with loved ones, to build self-confidence, or to improve health, everyone’s motivation is unique.

If you use this motivation as the foundation for your weight-loss plan, you will be greatly increasing your chances of success.

Many people who have had significant weight loss after 40 will tell you that they have reduced negative thinking in their life. They believe that having a negative attitude about anything translates to tension, lack of energy, overeating and poor health.

On the other hand, most state that having a positive mental attitude helped motivate them to exercise and eat well.

Let Others Guide You

Losing weight after 40 will probably not be as easy for you as it was at 20 or 30. However, this does not mean that you cannot face this challenge and become healthier than you ever have been.

The key will be to develop a weight-loss plan that is tailored to your body, your schedule, your goals, and your life. 

Once again, there is no single weight-loss plan that is guaranteed to work for everyone. The best thing you can do is to study what has worked for others. Use those people as role models to shape your individual program.

The e-book Fit Over 40 is a valuable resource in your quest to lose weight. The author of Fit Over 40 has collected the fitness success stories of 52 men and women at all stages of life past 40.

He also includes his own life journey to fitness after age 40. Studying the nutrition, exercise, and lifestyle changes each of these people made will help you build a weight loss over 40 program that is ideal for you. Click here to learn more…

Related posts:

1. Over 40? Exercise Programs Can Make Your Golden Years the Best Yet
2. How to Lose Belly Fat? For Men & Women Over 40
3. How Stress Can Affect Your Weight