Do you feel love from your metabolism as you get older? You are certainly not alone. Many friends and new clients have complained that getting in shape after the age of 40 is much more difficult than in their 20s and 30s. As you get older, you lose lean muscle mass (also known as sarcopenia) and your metabolic rate decreases. That’s why you need to avoid falling into active and sedentary ruts as much as possible. Both muscle mass and metabolism depend on it. To help you get up and move, we’ve put together a mega-results workout that will help you jump start your metabolism after the age of 40.
Before we get into these very effective moves, let’s take a look at some guidelines. To start your metabolism, you need to eat a diet high in lean protein and vegetables and do regular strength training. Muscle is a fountain of youth that maintains your metabolic rate, so you want to do everything with your power to build and maintain it.
If you have a crew of 40 or more, listen. This is a workout that can be implemented on a weekly schedule to promote metabolism after 40 days. Perform 3-4 sets of the following exercises. And next, don’t miss the six best exercises for a strong, toned arm in 2022, says the trainer.
Hold the dumbbell vertically in front of your chest and start the dumbbell goblet squat. Hold the core firmly, push your hips back, and crouch until your thighs are parallel to the floor. It rises 1/4 on the way, then descends, then drives the heel and hips to recover, bending the quadriceps and gluteal muscles to finish. Complete 3-4 sets of 10 iterations.
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For this next move, grab the attachment with a seated low machine and place your foot firmly on the foot pad. Pull out the handle and straighten your foot completely. Keep your chest high, return your elbows toward your hips, and squeeze your back and latissimus dorsi to finish. Straighten your arms and fully extend your shoulder blades before performing another person. Perform 3-4 sets of 10-12 iterations.
Start this exercise with a pair of dumbbells in a split stance with one foot in front and the other foot behind. Lower yourself completely until your back knee touches the floor, then use your front legs to push yourself up. Perform 3-4 sets of 10 iterations on one leg before switching to the other leg.
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This movement puts your shoulders on your wrists and keeps your back straight while doing push-ups. Tighten the core, squeeze the gluteal muscles, and control yourself until your whole body touches the floor. When you reach the bottom, lift your hands off the ground, return your hands and push yourself up. Bend the triceps and chest up to finish before performing another person. Complete 3-4 sets of 10 iterations.
Tim Liu, CSCS
CSCS Tim Liu is an online fitness and nutrition coach based in Los Angeles.read more
