Don’t you feel the love of your metabolism as you age? You are certainly not alone. I get a lot of complaints from friends and new clients who get in shape after 40 he feels much more difficult than he did in his 20s and 30s. Getting older means losing lean muscle mass, also known as sarcopenia—what makes your metabolic rate to slow down. That is why it is necessary to be as active as possible and not fall into a sedentary routine, both your muscle mass and your metabolism depend on it! To help you get up and move, we’ve created a mega-results exercise that will help you reactivate your metabolism after 40.
Before we get into these ultra-effective moves, let’s go over a few tips. To jump-start your metabolism, you’ll need to eat a diet rich in lean protein and vegetables, and do regular strength training. Muscle is the fountain of youth that keeps your metabolic rate high, so you should do everything in your power to build and maintain it.
If you’re on the 40+ team, listen up! Here’s a workout you can build into your weekly schedule to kick-start your metabolism after 40. Do 3-4 sets of the following exercises. And then don’t miss out The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
Start your dumbbell goblet squats by holding a dumbbell vertically in front of your chest. Keeping your core engaged, push your hips back and squat down until your thighs are parallel to the floor. Get up ¼ of the way up, then back down, then drive through your heels and hips to get back up, flexing your quads and glutes to finish. Complete 3 to 4 sets of 10 repetitions.
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For this next move, grab onto a seated row machine and place your feet firmly on the foot pad. Pull the handle out and then fully straighten your legs. Keeping your chest up, drive your elbows toward your hips, squeezing your back and lats hard to finish. Straighten your arms and get your shoulder blades in for a good stretch before doing another rep. Do 3 to 4 sets of 10 to 12 repetitions.
Begin this exercise by holding a pair of dumbbells and getting into a split position with one foot forward and one foot back. Lower yourself all the way down until your back knee touches the floor, then push yourself up with your front foot. Do 3 to 4 sets of 10 reps on one leg before switching to the other.
Related: This 10-Minute Visceral Fat Burner Is What Your 50-Year-Old Belly Needs, A Trainer Says
For this move, get into a push-up position while keeping your shoulders in line with your wrists and your back straight. Keep your core tight and glutes contracted, and lower yourself under control until your entire body is on the ground. Once you’ve reached the bottom, take your hands off the ground and then bring them back to push yourself up. Flex your triceps and chest at the top to finish before doing another rep. Complete 3 to 4 sets of 10 repetitions.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. read more
