What exercise/diet routine really works for women over 40?

Question

It's really hard to find the right way to diet and exercise over 40...you know life after kids etc.

Does anyone have any recommendations that worked for them?

Answer 1

Yep I hear you! I'm 54 and a trainer, have been for 14 years. I can tell you that it is possible to get and stay in shape! I teach all kinds of classes from yoga to step and I think I can give them a pretty good workout!
The older we get the more we have to focus on it and pay attention! The key is being consistent. Doing it when we don't feel like it, and especially for us this is important. One of the many reasons so many people are overweight as they get older is because they slow down and start sitting alot more. Calories aren't getting burned by sitting, so to get fit we have to move move move! It's the every day things that count too, parking further away from the store etc.
I remember when I started exercising years ago, I started walking and realized how great I felt, not only physically but emotionally too. I was overweight and something great starts to happen mentally when we start doing something about it, not just thinking about it. I also bought some videos (dates me huh) and exercised at home for awhile, then I did join a club. Everyone likes different things, just start somewhere and try it all to see what you really like. When you find something that you like you'll stick with it and actually look forward to it!
When you go to a club to join you'll make many other women friends there too that are there for the same reasons. I try to introduce ladies to other ladies at work. Anyway I hope some of this info helps you.........

Answer 2

There have been studies done that show that the difference in hormone levels and energy in 40+ individuals in comparison to adolesants and 20 year olds is neglible. The real factors lie in things such as stress, time constraints, and scheduling issues. What works for someone else will not work for you. Remember that, because if you don't, you will have a hard road ahead of you.

It is difficult to say what would work for you as I don't know your history, weight, etc, however I can give you a headstart on your research which you should be already involved in. There is no miracle pill to fat loss, simply hard work, dedication, and knowledge. Your caloric intake should be roughly 18x your bodyweight to begin with. If your not already there, slowly up your calories by 200 or so a day until you are for about a week. Your breakdown should be 40%/40%/20% (carbs/protein/fat). Carb intake should be a reverse pyramid where the bottom is morning (I know this contradicts popular belief, but if you research you will find I'm correct), and increases throughout the day. Your biggest meal should be post workout and should consist of simple sugars (Fructose/Dextrose), and high quality protein (whey, for instance). As the weeks progress, you should be either increasing your physical output in your workouts, or decreasig your calories. Either way, each week you should be burning 100 calories more per day then the previous week.

For you I'd suggest low intensity cardio 3-4 times a week in the morning, and a full body weight training circuit (with resistance, not something like Curves where you will adapt very quickly!) 3 times a week. Your resistance training should be spaced with a day in between. You will need two rest days that are side by side.

Research is crucial, and I hope this helps you get started.

Answer 3

limit proportions. most americans eat more than 2x what they should. do not eat within 5 hours of bed time

stimulate metabolism by exercise. the more exercise you can do outdoors, the better. swimming is one of the best exercises

eliminate toxins from your diet. examples are high fructose corn syrup (in essentially everything), preservatives, trans fat, that kind of thing. Instead, shop the perimeter of the store. that means shop for fruits, veggies, meats, poultry, fish, dairy. stay away from boxed, canned, and frozen food. the longer it's shelf life (expiration), the more preservatives, the worse for you. if it doesn't rot, don't eat it. the man was not set up to eat genetically altered meats or preservatives.

Answer 4

Have you heard of Nutrisystem? I know many people have had much success on that plan.

Otherwise, be sure to eat healthy! Don't forget about adding the fruits and veggies in! Try to stay away from the junk food and sodas! Drink tons of water!! And, get active!!!

Remember that a healthy weight loss is 1-2 pounds per week.

Answer 5

Try walking on a treadmill. The good ones can adjust for various levels of intensity for a great cardio workout. Here is some articles on this that may help.

Answer 6

Curves is an excercising place for women of all ages
also your local swimming pool should have aqua workouts
for older women too

Answer 7

depands on your fitness level . I know some people over 40 they have fitness of 20 years old. look at these web sites will help alot.

This is to build you fitness
http://health.yahoo.com/topic/fitness/motivation/article/prevention/21369;_ylt=AgaLtNXCL.dQ0XAbMdG8y0FNj4V4
this one is for diet plan
http://choosediet.blogspot.com/

Answer 8

walking is great most doctors reccomend it