For weight loss, your exercises are something that lasts forever. Staying at a healthy weight is very important for everyone and any change causes a specific condition of the body.
In order to get better, faster and easier results, whatever your age is, you should follow the next tips:
Walk More Throughout The Day
One of the biggest reason why people gain weight is sitting (in offices, at home). A research from Northwestern University shows that many people, even exercise on the regular basis they still sit way too much.
You’ve certainly heard the recommendation to take 10,000 steps per day for weight loss and your overall health. Try to set this goal and increase when possible and you’ll be on your way to losing weight in no time.
Mix Cardio And Strength Training
The best combo of exercises is to mix both cardio and strength training, however, the cardio is more effective for losing weight if you are younger, because your levels of lean muscle and your metabolic rate are higher in your 20s.
It is recommended to perform high-intensity interval training (HIIT) and strength circuits if you want blending strength training and cardio into one efficient workout.
Exercise Before, During, and After Pregnancy
During the pregnancy women usually shouldn’t stop exercising, as the pregnancy increases your caloric needs by a few hundred calories per day. Because of eating more, staying active can help you keep your weight in check.
The research review, published in the journal Women’s Health shows that exercising before and during pregnancy can help prevent gestational diabetes and prevent of developing Type 2 diabetes later on.
For the time being, you should continue exercising after you give birth, as it helps you lose some pregnancy weight.
For you who are not sure what and how to exercise when you are pregnant, trying to get pregnant, or have recently given birth, talk to your Certified Trainer which workout fits your body’s unique needs.
Dial-Up the Strength Training
The most important time for building muscle is in your 20s, and around age 30, women’s muscle mass naturally begins to decline—up to 3 to 5 percent per decade. According to Wendy Scinta, M.D., president of the Obesity Medicine Association if you keep doing the same workouts in your 30s (like in 20s), you will gain weight, because your lean muscle mass is the main driver of your metabolism.
Another research from Harvard University shows that strength training is better than cardio at preventing age-related belly fat. Because of that, you can combat the drop in muscle and metabolism during your 30s if you focus on strength training.
It is recommended to perform three to five sets of six to 12 reps of any strengthening exercise. You should prioritize lifts such as squats, deadlifts, and pull-ups.
Increase Your Protein Intake
As the decades pass if you want to effectively build calorie-torching muscle at the gym, you need to increase your protein intake. It happens because the body actually becomes less sensitive to protein as you age, so, you need to eat more to get the same muscle-building effect.
According to the research from the University of Arkansas for Medical Sciences, everyone should aim to eat 1.5 grams of protein per day for every kilogram of the weight (e.g. if you weigh 160 pounds, which is about 72 kilos you need 109 grams per day). According to the research published in Applied Physiology, Nutrition, and Metabolism, eating 25 to 35 grams at each meal is best for losing weight while retaining muscle.
Get Serious About Exercise Recovery
You should be aware that your body gets stronger and fitter during your workouts, but it does that as you recover, too. That process begins to take longer in your 40s.
Your routine should be adjusted by working for certain muscle groups on certain days.
Here is one example how to adjust it if you’re working out four or five days per week:
– Monday a lower-body day,
– Wednesday a triceps and chest day,
– Friday a biceps and back day,
– On Saturday and Sunday some steady-state cardio.
This structure will give your muscles some extra recovery time.
Check Your Hormones
During both perimenopause and menopause, your hormones tend to go crazy, which sometimes leads to weight gain, especially in the midsection. However, according to a 2015 study the strength and endurance workouts can help you lose weight as they promote healthy hormone levels.
Having your hormone levels checked is crucial if you have any of these symptoms, so, once you have potential hormone imbalances, you’ll be able to get more out of every workout.