As we age, our typical exercise routine may not be as effective due to hormonal and physical changes in the body. Melissa Neill, CEO of Body by Bikini, specializes in assisting women over 40 in losing weight. She emphasizes that losing weight becomes more challenging after this age due to factors like hormonal shifts and muscle loss.
Women over 40 experience a significant decline in muscle mass, which impacts metabolism and fat burning. Hormonal changes, particularly during menopause, can lead to weight gain around the midsection. Neill suggests focusing on strength training over cardio in your 40s to improve metabolic health and burn calories more efficiently.
Building muscle through strength training not only enhances fat burning but also promotes longevity and overall strength and mobility. Neill recommends a high-protein diet for muscle building and emphasizes the importance of a healthy, whole foods-based diet to support energy levels and overall well-being.
Regular rest days are essential to balance intense workouts. Alissa Mosca, a regional operations manager at Planet Fitness in New York, emphasizes the importance of consistency in maintaining a fitness routine. She notes that everyone’s level of consistency is unique, with some opting for five days a week while others may choose three days for half an hour each. While cardio is beneficial for overall heart health, it should not be the primary focus. Strength training, utilizing equipment like free weights and machines, is vital for engaging muscles through a full range of motion and improving daily activities such as lifting and moving. By incorporating strength training as a core workout component, individuals can enhance their overall fitness and see better results in their daily lives. Switching up exercises targeting different muscle groups and incorporating full-body circuits can lead to a more well-rounded workout routine. For optimal results, Mosca suggests higher repetitions with lower weights for toning and lower repetitions with heavier weights for building strength. Additionally, for individuals over 40, she emphasizes focusing on overall well-being and improvements in mental, physical, and emotional aspects rather than solely relying on weight or appearance as measures of success.
