Unfortunately, you can't just focus on one area of your body. "Women should focus on all muscle groups in order to lose weight and build muscle because there's no such thing as spot training," Diamond reminds. "With that said, women have a tendency to gain weight in the midsection as we age and focusing on the core and a well-balanced workout will help to reshape body composition."
Once you hit 40, losing weight can feel like a lost cause. Dr. Robert Kushner, director of the Center for Lifestyle Medicine at Northwestern Medicine Center in Chicago and author of “Six Factors to Fit: Weight Loss that Works for You,” told TODAY that the total amount of calories burned every day diminishes for most people with each passing decade.
If you're genetically predisposed to gain weight easily, that may be another strike against you. Even if you don't actually gain weight, you may still gain inches around the waist. This weight gain can be so frustrating, it's easy to become obsessed with losing it, starving yourself or exercising too much or maybe even looking into the latest plastic surgery procedure.
Hi Kathy - You are doing things right - I am a fan of bodyweight and dumbbells while doing HIIT and circuits, etc. You don't need to do the traditional free weight workout... BUT you do want to make sure you are challenging yourself enough to feel your muscles working - if you can go a little heavier, do it! Also - I don't know how much weight you have to lose - if it's only a few pounds - those are the hardest. However, if you have a lot of weight to lose and the scale isn't budging - you are doing a good amount of exercise - I would really analyze what you are eating - that is at least, if not more than 50 % of the equation. Have you checked out the Ultimate Healthy Eating Guide that you received when you signed up for Get Healthy U TV? If you need a copy, email [email protected]
Another great idea it to get into a group fitness strength training class. This is a less intimidating way to get started and in most gyms you will find people of all ages and abilities attending; just ask the instructor if it is the right level for you. Strength training at home is another possibility. By joining GHU TV you are spending a minimal amount and getting the personal training of experts like Chris Freytag and others who will do the workout with you providing the expertise needed to do it correctly! Just pick up a pair of dumbbells, bring them home and get started. Keep in mind that if you are afraid to pick up the weights you can even use your own bodyweight to build strength through moves like push-ups, lunges and squats. Strength training for as little as 20 minutes two to three times a week can build enough muscle to increase your resting metabolic rate (RMR) over time.
“To achieve and maintain a healthy weight as we age, it’s imperative that we incorporate a ‘movement portfolio’ into our daily lives,” said Kushner. He explained that your portfolio should include activities of daily living (like walking, using the stairs and house cleaning), active fitness activities (like bike riding and using the elliptical machine) and resistance-training exercises. Kushner also recommended trying to reduce the time you spend doing sedentary activities like watching TV. “These targeted action steps will boost metabolism and help maintain muscle mass,” he said.
Hormonal changes are one of the main reasons that women tend to lose more muscle as they approach menopause. Diet and exercise also play a role.12 On average, adults lose 3 to 8 percent muscle every decade after age 30.13,14 By the time you reach 80, you may have about 30 percent less muscle than you had at age 20.15,16 Muscle loss over time can lead to slower RMR, increased fat, weight gain, weakness, and fractures.17
“There are many eating patterns that can be used to lose weight,” says William Samuel Yancy, M.D., director of the Duke Diet and Fitness Center and associate professor of medicine at Duke University. Many have evidence behind them, whether that’s keto, Paleo, Mediterranean, vegan, or anything else. Interestingly, there’s not as much research on what works for men as there is on women, but “for men, sometimes it’s as simple as shortening the time in which you are eating to an 8- to 10-hour window a day,” says Kristin Kirkpatrick, R.D.N., consultant for Integrative and Lifestyle Medicine for the Cleveland Clinic. Even something as straightforward as not eating after 6 PM can make a big difference—one of her male clients who lost 150 pounds found that to be especially helpful, she says.
Losing weight at an older age so hard because of the metabolic system slows down and that is why it is hard to lose all the calories from the body. But still there are ways to fight this situation. Like eating foods that helps to boost metabolism and doing yoga or cardio or any kind of workout daily. Thanks for posting this, it’s a very informative post.