Exercise tips for looking after your body after 40

Exercise tips for looking after your body after 40

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Exercise tips for looking after your body after 40

Gray hair, fine lines, wrinkles, and low energy levels are not the only signs of ageing, there are other body changes to look for after 40 and they are going to need some attention too.

The female body can experience a slower metabolism later in life especially during the three phases of the menopause. The menopause can lead to an imbalance in hormones which can result in a lower calorie burn leading to stubborn belly fat. So, I’m sorry ladies but to keep that belly fat away you are going to have to do some exercise. It doesn’t have to be rigorous exercise, but you do have to do some.

To maintain a healthy body you only need to do some basic workouts on a daily basis to keep your body in shape. Here I have a few basic ideas for you that will help you to stay active throughout the day without putting you through the ringer. They might even help you to sculpt your body too.

The strength training

The best exercise option for an active woman over 40 is strength training. This is because you are now at higher risk of losing muscle mass if you try to lose weight without training. As they say, if you don’t use it, you’ll lose it. This is so true and during Covid when I couldn’t train, I noticed this more than ever. I lost sooooo much muscle and it seemed to be replaced with flab overnight.

Secondly, lean muscle mass is the most active tissue metabolically so the more muscle you lose the slower your metabolism tends to get which can cause you to gain weight. It’s better to weight heavier on the scales with muscle than lighter on the scales with fat.

Lifting weights is something that you must have a desire for because if you don’t, you’ll go to the gym two or three times then stop going. Your motivation needs to be exceeded by your inspiration. Find someone you want to look like then model what they do until you get the same results. Success leaves clues.

Try a routine that pushes you and works you hard. There’s no point doing a routine that you can easily do because you won’t see progress. You need resistance to see growth in all areas of your life.

Try a routine that includes a series of compound exercises with three sets of 8-12 reps. Compound exercises target multiple muscle groups simultaneously, this is a great way to get results fast. Examples of compound exercises are Squats, pull ups, bent-over rows, and deadlifts and many more to mention here. Compound exercises can help you to gain muscle and burn lots of calories so this is good news for anyone wanting to get in or stay in shape.

Crunches

Doing crunches on a stability ball is one of the best exercises I have found to help you to lose that stubborn belly fat. Additionally, it helps you to form a six-pack as it works the whole of your abdominals.  But crunches alone will not get you a six pack fast. If you are strength training the resistance you get from performing other exercises will help build your six pack too.

Cardio

Everyone hates cardio, and if you don’t you’re lucky.

Cardio exercises include the recumbent bike, treadmill, elliptical machine, cross trainer, hill walker and many more. But if you are anything like me, allergic to the cardio equipment then you’ll be pleased to know that walking outdoors is a better option. You don’t have to do anything other than take a brisk walk for 35 minutes a day to stay healthy but if you want to tone up, you’ll have to do more than just walk.

Undertaking these simple practices daily will help to keep your body healthy. If you choose to factor in outdoor exercise such as walking, running, rowing or any other outdoor activity you’ll also benefit from the mental and emotional benefits too.

Exercise along with diet and mindset is one of the best habits you can have. Without a decent exercise routine and the motivation and drive to look after yourself you won’t be in a great place physically or mentally to take good care of yourself or anyone else. Your own health is important to everyone around you.

We have 2022 coming up and Veganuary is a great place to start diet wise. Combine your improved vegan wholefoods diet with your new exercise routine and you’ll be seeing benefits in no time at all.

Looking forward to sharing more exercise tips with you soon x

Get Registered for the upcoming The Vegan & Plant-based Summit 2021

See also Protecting animals and the environment through a plant-based diet

Exercise tips for looking after your body after 40

Create That Body Mindset, Plant-based Nutrition And Fitness Coaching

Easy to do at home fitness

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Are you running out of time? too lazy to hit the gym? Or are you scared to lift up that heavy gym equipment? Still, you want to stay fit with less effort at home. Here is a complete guide on how you can stay healthy with these easy to perform at-home practices. As a beginner, start with a 15-minute routine at least three times a week and achieve 30 minutes target by regular practice.

Walk

Doing a regular walk for half an hour is a great way to keep you fit. It is the easiest way to keep your body functional. It serves as a warm-up session. It is, however, beneficial to choose a hilly walk and jog instead of a slow walk. Walk helps in maintaining your body weight and you can do it any time at home without any difficulty.

Crunches

Doing crunches is the best way to keep abdominal muscles in shape. Start with 10 at a time you can repeat three sets of  10 if you wish. It primarily works on the lower back, hips and pelvis.

Stairs

Walking up and down the stairs is an excellent way to keep both the upper and lower body in motion. It keeps the leg muscles flexible and allows better blood flow that results in a healthier heart. Climbing stairs also helps in fat burning.

Bicycles

Lay down on the floor keep your hands under the head. Now place your legs up in the air and start moving them like cycling for a minute or two. This exercise can be done on a mat at home even in your living room.

Squats

Squats are a great way to strengthen bones and ligaments. And might help you lose weight as it burns calories. 12 to 15 squats can be done at a time. Squats result in toned butt and legs.

The above-mentioned exercises are ideal to follow and easy to be carried out at home to stay fit.

 

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Exercise tips for looking after your body after 40

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What is Online Fitness Coaching

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Online fitness coaching is an up and coming trend that enables you to train from home with an instructor via zoom, messenger or any of the other live video streams.

I’ve tried a few of them and some have been great and some haven’t. For you to gain from your online fitness sessions you must have an instructor that is dedicated to your development and you must also be dedicated to your development.

The Benefits Of Online Fitness Coaching

Explore the world that is online fitness coaching and you can experience more than just a workout. Check out these fantastic benefits of online fitness training programmes combined with an online diet plan for muscle gain that will make you question why you ever wasted time driving to the gym.

Online fitness coaching is taking over…

Keeping up with a consistent and healthy fitness routine is challenging. That’s why so many people worldwide have ditched the corporate gym and embraced the workout experience made from online fitness training programmes. Base your workout routine online and you can also learn why it’s as popular as ever. The benefits are numerous and if you put the effort into it you’ll see huge gains.

Discover the benefits of online fitness training programmes

● Convenience

Your coach will help you plan a workout schedule that will follow you anywhere you go. If you’re traveling for work, on vacation, visiting your in-laws, or anywhere in the world, your online coach will be there with you by Zoom, Skype, Messenger, or Facetime. The quality of these video programs are easy to use, internet pending.

If you don’t have internet access where you are traveling? That’s not a problem. You can download and save or print out everything you will need to maintain your fitness. Also, working out at home will save you time. No more driving to and from the gym, and instead, use that time to your benefit.

● Customization

With your own online fitness coach you’ll find that they tailor your diet to your fitness goals. You’ll fit it’s not a one size fits all approach but the coaching experience fits your exact needs. If you are brand new to the scene or have been gaining muscle for years, your sessions will be easy to follow and they will match your level of ability to help you to achieve your peak fitness goals. Your coach will pick and choose workouts based on the type of equipment you own (or none at all) and your own fitness goals. This way you can enjoy quality and engaging coaching tailored to your goals and needs.

● Motivation

One of the reasons why it’s tough to stick with a home workout routine is because it can get boring. Instead of attempting to entertain yourself on the treadmill at the gym, home workouts with individualised coaching will keep you focused and motivated throughout your sessions. The accomplishment you’ll feel once you complete your routine will be your new addiction. Take it from someone who does it. I have both an online coach and a personal instructor to help me achieve my goals. They both keep me motivated and on track in different ways. One is a Bodybuilding coach the other a Yoga coach.

You can get the same gym motivation with an online trainer as you can from a fitness trainer in the gym.

● Confidence

Have you ever felt intimidated whilst working out at the gym? I haven’t but many have. Often embarrassment can be a significant factor in determining your commitment towards your fitness goals. With an online fitness training coach you can reach your highest potential and feel empowered whilst you workout at home.

● Affordability

Gym memberships can be costly. Don’t waste your money with app subscriptions that you’ll forget about, either. A more dependable option that won’t come at a high price is online fitness coaching. When you choose a good coach that charges for the dedication and direction required to get you the results then you’ll find it’s more affordable than the gym as you have to invest less time and less money in achieving the same results (or better).

Take your fitness efforts full circle with an online diet plan for muscle gain

When you pair your workout with an online diet plan for muscle gain, you will create a more sustainable health routine that will undoubtedly produce the best results. In focusing on a plant-based diet you will invigorate your body and refresh your mind. An easy to navigate online diet plan for muscle gain will turn on your plant-based food obsession and enhance your muscles.

Make the most out of your workout experience and find your fitness here passion online!

If you are interested in finding out more about achieving your fitness goals whilst building muscle nd reducing your fat percentage get in touch and we’ll work out a program specific to your needs.