Many of my older clients tell me that it becomes increasingly difficult to not only lose weight, but also keep it off once you reach a certain age. This is due to the fact that as we age, our metabolism is not that fast like it used to be, and we lose lean muscle mass. However, it is not too late to change things and get in shapeNo matter how old you are.
Key factors for weightloss They include exercising regularly and following a diet consisting of lean protein, fruits, and vegetables. In addition to eating healthy foods and being in a calorie deficit, you should challenge your body in other ways during your exercise routine, or at least increase your calorie burn.
Many people over 60 should focus on strength training regularly and do routine aerobic exercise. However, if you’re already doing both, here are five helpful tips that can help you keep losing weight after 60. Read on to learn more, then check out The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
As we age, not only lose muscle massbut also power and speed. One of the best training tricks you can do is incorporate power training into your regimen. This means adding exercises that use your type I muscle fibers.
Power training is a solid way to start a workout. In addition to improving your speed, power moves help stimulate your CNS (central nervous system) and will allow you to recruit more muscle fibers during your workout, leading to increased calorie burn.
Some of my favorite exercises include medicine ball exercises, such as punches and chest passes. Add a few sets of 8 to 10 repetitions before your strength training.
Related: Over 60? These exercises will make your body look younger, says a trainer
Group sets are a fun exercise technique that you can add to your workout. It allows you to push your muscles harder and helps you recruit and use all of your muscle fibers.
To perform the group set, choose an exercise (preferably on a machine) and choose a rep goal (15 to 20 is a good range to start with). Pick a weight that’s challenging (but safe) to finish around 8-10 reps and hit your set. Once you hit that rep range, rest for 15-20 seconds, then do as many as you can with good form, then repeat until you reach your rep goal.
If you’re used to regular cardio, consider incorporating some bike sprints into your routine. Sprints burn more calories and fat than regular steady state, and in less time, too. Start with 15-20 second bursts, rest for 20-40 seconds, then repeat 6-10 rounds.
NEAT stands for thermogenesis activity without exercise, which is basically the energy used outside of our workouts and exercise sessions (in addition to sleeping and eating). a good piece of calorie burning comes from NEAT, so it’s important to get as much physical activity as possible throughout the day. This is because even if we work out but don’t really move during the other hours of the day, we are considered sedentary. So get active! Some examples of NEAT might be daily playtime with your puppy (which is forever something to look forward to), gardening, household chores on the to-do list, and just getting around as much as possible.
Related: Over 60? Here are 5 of the best exercises you can possibly do.
Another way to increase your calorie burn is to do light cardio activity during your rest period. You can ride a stationary bike, jump rope, power walk, or even perform bodyweight squats. If you do this over the course of your entire workout, you’ll burn more fat.
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