Why Weight Training is Essential for Women Over 40 at Lexingtons Best Women Only Gym
Fat Loss for Women Over 40: A Weight Training Guide
As we age, our bodies change, and so do our approaches to fat loss. Women over 40 often face unique challenges, including hormonal shifts, slower metabolism, and changes in muscle mass. Fortunately, weight training is an incredible tool for overcoming these hurdles. Here’s how to harness its power to achieve sustainable fat loss:
1. Focus on Building Muscle
- Why: Muscle is metabolically active, meaning it helps burn calories even at rest. Post-40, maintaining and building muscle is key to keeping your metabolism robust.
- How: Incorporate compound movements like squats, deadlifts, and rows, which target multiple muscle groups. Aim for 3-4 strength sessions per week.
2. Protein Is Your Best Friend
- Protein supports muscle repair and helps maintain muscle during fat loss.
- Aim for 0.8-1.2 grams of protein per pound of your goal body weight.
- Include high-quality protein sources in every meal—think chicken, fish, eggs, lentils, or protein shakes.
3. Hormonal Health Matters
- Weight training positively impacts hormones like insulin and cortisol, promoting fat loss and reducing belly fat.
- Pair your training with balanced nutrition to support hormonal stability. This includes healthy fats (avocado, nuts) and complex carbs (sweet potatoes, quinoa).
4. Prioritize Strength Over Scale
- Focus on building strength rather than obsessing over the scale. Muscle is denser than fat, so you may not see dramatic weight loss but will notice a leaner, more toned physique.
- Track progress through measurements, how your clothes fit, and strength gains.
5. Don’t Skip Recovery
- Rest is as important as the workouts themselves. Ensure 7-9 hours of quality sleep each night.
- Active recovery, like stretching or yoga, can improve flexibility and reduce soreness.
6. Macro Adjustments for Fat Loss
- Use a balanced macro split: around 30-40% protein, 30-40% carbs, and 20-30% fats.
- Adjust based on your energy needs and progress. (<–this is why you track everything!!) Consistency is key, but awareness of your bodies cues and flexibility is vital to sustain changes.
7. Stay Active Beyond Workouts
- Incorporate daily movement beyond the gym: walking, gardening, or playing with your kids.
- Aiming for 7,000-10,000 steps per day can complement your weight training routine.
8. Mindset Matters
- Weight loss over 40 is not about quick fixes. It’s about adopting a sustainable, enjoyable lifestyle. In fact, the quick fixes often create MORE damage long terml.
- Celebrate non-scale victories like improved energy, better sleep, or feeling stronger.
Sample Training Split:
- Day 1: Upper Body Strength (push-ups, rows, shoulder presses)
- Day 2: Lower Body Strength (squats, deadlifts, lunges)
- Day 3: Rest or Active Recovery (yoga, walking)
- Day 4: Full Body Strength (kettlebell swings, pull-ups, push-ups)
- Day 5: Cardio or Mobility
- Day 6: Lower Body Strength
- Day 7: Rest
If you give this a whirl for a few weeks or a month and still find yourself banging your head against the wall, click that button below and lets meet. I would love a chance to help you.
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