Exercise for Women Over 40

Women Over 40....Let me guess, you are gaining weight and don't know why? You are doing the same exercises you always have, you might even be eating less and less, but the pounds are still coming on. Does this sound like you?

Here is why. Every year that we age, our bodies lose muscle mass. It is a natural change in the composition of our bodies as we transition into older adulthood. Who do you care? Well muscle mass is what keeps your metabolism running high. Higher metabolism = burning more calories every day= you can lose weight faster and eat more food. We want a high metabolism so we need to be doing everything we can to make it stay strong!

Why does your metabolism needs more muscle mass?

Muscles burn calories at a much higher rate than the fat in our body. So if Mary Jane is 60 pounds and only 10% is muscle lets say her metabolism only lets her eat 1,300 calories a day....Well if Mary Jane lifts weights and eats well her muscle mass will increase and she will now be able to burn say 1,600 or 2,000 calories a day- that's like being able to eat a "free" meal every day that doesn't cause you to gain weight!

How do I get more muscle mass?

Cardio alone will not do this for you. Cardio (biking, walking, running, swimming) is very good at burning calories ONLY when you are doing the exercise. The moment you stop doing the exercise or step off the machine your metabolism starts to slow back down. However, if you lift weights or incorporate weight bearing exercises you will burn more calories during the exercise PLUS for the rest of the day. Yes please!

If you are just starting out with a weight I recommend starting with something light such as 3lb-5lb weights.  I do one muscle group per day. For example, Mondays can be biceps/triceps day. That day I perform around 4 different exercises that work each set of muscles.
For example:
10 Bicep curls with individual free weights- do 4 sets
10 Bicep curls with a bar- do 4 sets
10 Bicep curls with a cable machine- do 4 sets
10 tricep pushbacks- do 4 sets
10 tricep pushdowns with a cable- do 4 sets
10 tricep pushdowns with a machine- do 4 sets
10 pushups - just try one!

More information about exercises to come but in the meantime look on websites such as womenshealthmag.com, self.com, fitness.com, & fitnessmagazine.com for exercise guides.
The key is to not be intimidated. Don't worry about "looking silly" when you are in the gym trying to figure out how to use a piece of equipment. Ask someone to show you or sign up for a free personal trainer session (most gyms have them) and get tips from the trainer!

Gym not your thing? Sign up for a class such as kickboxing, or body sculpting. research shows that working out with others increases your motivation, stamina, and results!

Last but not least: lifting weights will not make you look like this...

No matter how hard you train, as a woman you will not turn into a muscle meat head. Nor will it cause you to gain weight- I PROMISE. But if you work hard, stay committed to it a few times a week, and eat a healthy diet, you could look more like this...