How to get a toned body after 40!
After the age of Forty, many men and women realize that their metabolism seems to be moving in slow motion. The time has gone when they could eat whatever they wanted to eat and with a little bit of exercise manage to stay in shape. It seems that as we get older, just looking at food can make us put on ten pounds. Our exercise routines need to be twice as intense just so that we won’t gain too much weight. So what do you do if this is your situation? Well, there is an easy way to get back to the person you were in your 20’s and 30’s.Credit: http://www.flickr.com/photos/31826069@N00/
Losing Weight After 40 Tip #1 - Know Your Body Type
In order to know the right types of food and exercise combinations; you need to know your body type. There are three body types that you need to consider. Are you an endomorph, ectomorph, or mesomorph? Don’t know for sure, let’s discuss what they mean.
For this body type, fat is a serious problem. When thinking about workouts; strength training will be used to balance muscle to fat ratios. The weight training should be done in supersets. This involves you doing any three to four exercises for a particular body part and then taking a quick break and then repeating for four or more sets. Your rest periods should be very short between your sets. Taking a daily walk or run will help the endomorph to keep their fat levels in check.
These are the folks that most of us envy because of their thin frames. They usually want to gain weight, but even as they get older they will put on some weight as well. Weight training should be done, but not as much as the endomorph needs. Heavy weights with lower repetitions are needed for this body type to get the desired look. If you overdo it, you could find yourself looking too thin which will unfortunately in the over 40 group, make you look older. Exercises like Zumba, Insanity, and other aerobics should be minimized so that you lose just enough weight, not too much.
Even as they age, people with this body type are naturally muscular. With mesomorphs, muscle gains come easily. Heavy to moderate weight training and aerobics will all work in your favor, but you must be careful not to get too bulky. Train at a moderate pace and take short rest periods between your sets to get the most out of your workouts. Your training will change weekly from lighter weights, higher reps to the next week heavier weights lower reps. Change will help you continue to see progress.
Losing Weight After 40 Tip #2 - Eat Right
Now that you know your body type; how do you find the correct eating plan? Almost any plan will work, if you do it in moderation. The problem with most people is they don’t have the discipline to eat until they feel satiated and walk away. So for those that cannot meet the daily challenges of eating just enough; the following plan may work for you.
First, make sure that daily you have enough protein, carbohydrates and good fat. Also make sure that you take a multi-vitamin and drink plenty of water (64oz per day at the minimum). Find yourself a good Whey Protein to drink before and after your workouts to feed and replenish your muscle.
Losing Weight After 40 - Meal Plan
- For breakfast any meat (bacon, ham, sausage, or turkey sausage) will do. Include along with your meat choice, 4 egg whites and a glass of water (you may also include a cup of coffee).
- For lunch, Chicken Caesar Salad or Grilled Salmon w/Broccoli
- Midday snack can be an apple and scoop of peanut butter.
- For dinner you can have fish, chicken or beef and any type of vegetable you like. You can also include a baked sweet potato or brown rice.
- If you need a night time snack have a plum, cherries, graham crackers or a hand full of nuts.
The great part about eating along these lines is that you can mix and match your foods to still get the desired results. For instance, you can have an all egg white omelet for breakfast with cheese, tomatoes, ham, and spinach instead of the egg whites and meat. Your Whey Protein can be any flavor that you like. Your midday snack can consist of eight strawberries with whipped cream instead of an apple and your dinner meal can include any meat or vegetable of your choice. This gives you flexibility to decide what works best for you. The other great thing about this eating plan is that on the weekend, you can eat what you like and then start again on Monday.
Now remember, being active is the best way to keep your body young and healthy. Eating right is the second step to getting the look you desire. If you need more diet and exercise assistance; join a gym or hire a personal trainer to help you meet your goals. Diet and exercise at 40 can still be fun. Your goals and discipline will be the deciding factors in how you look in the years to come.