After 40 years, well-being, appearance and working capacity largely depend on the lifestyle. It is known that with age, you gain weight quickly, so it is more difficult to return to the old form. Tips coach will help you lose weight and improve your health.
At this age, much is habitual with regard to nutrition and daily work, so energy that is not consumed by the body changes the figure of a woman. There are “problem” zones and excess weight.
What should women do after 40 years? Still no one came up with anything better than a change in lifestyle, motor activity and nutrition.
One of the main tasks of a woman after 40 years is to maintain or increase the “active” muscle mass. This will help regular loads of power directive, which also contribute to intense burning of calories.
It is better to select exercises that involve many different muscle groups: squats, push-ups, twisting in the supine position on the back, pull-ups.
To avoid injury, do not use excessive weighting, especially if you begin to engage in fitness after a long break. It is enough to perform exercises without them with a comfortable amplitude for your movements. The main thing is to feel pleasant tiredness.
For the prevention of injury, be sure to before the occupation do not forget to “warm up” the muscles (walking, jogging). Make preliminary stretching, using simple gymnastic and general development exercises.
To improve efficiency, endurance, as well as the prevention of cardiovascular diseases, cardiac-operations are mandatory – it can be walking, jogging, aerobics, cycling, swimming.
It is recommended to perform this kind of exercises 3 times a week for at least 20 minutes (depending on the initial level of physical condition).
If due to lack of time there is no possibility to organize a training session, then a good alternative would be to take a quick walk from the office home, to the store, and also play with the children on the street.
If you decide to enroll in a fitness club to lose weight, I recommend that you regularly attend classes on the Pilates system, callanetics, body ballet. They will help prevent the development of violations of posture and diseases of the musculature system.
Also, classes in the water will be important and useful. At least once a week (swimming, aqua aerobics), which contribute not only to fat burning, but also unload joints, improve lymph drainage, positively affect the skin condition.
The fitness system will never give the desired result without adequate adequate and balanced nutrition. Very often we eat more than we expend. Therefore, there is excess weight.
It is important to consume enough protein food, as mentioned earlier – to avoid simple carbohydrates and saturated fats, replacing them with porridge. Do not forget to include monounsaturated fats – fish, nuts, olive oil. These products are a source of vitamins and macro nutrients, which are necessary in order to slow down the aging process of the body.
At the age of 40, sufficient supply of the body with calcium is important. To prevent osteoporosis, you need to take a course of calcium twice a year in the form of tablets or other food supplements.
Remember, being in shape after 40 years is not “dramatically lose weight”, but keep the desired result for later years. And this requires a transition to a completely new way of life.
The desired result at this age has to be achieved longer, therefore, having gained patience, love yourself as you are, and treat fitness as an integral part of a new life.
General recommendations on how to be in shape after 40 years:
- Regularly do force-directed exercises.
- Always during fitness, warm up and stretch before the upcoming basic physical work.
- Regularly do cardio-operations (at least 3 times a week).
- To monitor the quality and quantity of a daily diet so that you do not gain excess weight.
- Eat enough protein.
- Remember the principle of a gradual increase in the load – always start with low-intensity exercises.
- To consume a sufficient amount of water (2.5 – 3 liters) to cleanse the body of toxins and quickly lose weight.
- Eliminate or minimize alcohol consumption.
- Refuse to smoke.
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