Getting in shape after 50 takes a little more effort than when you were in your 30s or 40s, especially if you haven’t been active for a while. The reason for this is that as you age, your body begins to change. It’s a time in life when you lose lean muscle mass, and your metabolism slows down as a result. What is a 50 years What is it supposed to do if the weight just won’t come off? Knowing the right plan is important as there are fitness mistakes at 50 that can prevent you from losing weight.
It’s important to stay active throughout your life to stay fit and manage your weight, but not everyone has been diligent over the years. Don’t stress, because it’s never too late to start a solid routine, just make sure it’s the right one. Whether you’re already working out or want to start an effective fat loss routine, beware of the mistakes you may be making that will prevent you from losing fat. Read on to learn more, then don’t miss out. The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
One of the biggest mistakes people make in their 50s is thinking that doing cardio is the best way to lose weight. It is also a common belief that a lower intensity is the way to go as they are older and want to take it easy. The truth is that cardio isn’t the most effective tool for weight loss, and if you do do it, you should do it at a higher intensity to maximize calorie burn.
Related: 5 signs of poor fitness you should never ignore as you age, says a trainer
Many people think that they must run miles and go on a diet to burn fat. Bottom line, if your goal is to lose weight, you should make strength training the main focus of your training, aiming for at least 2-3 sessions per week. Through strength training, you can lose about 1.4 percent of your body fat. In fact, studies indicate that through proper strength training, you can lose body fat without going on a diet. So start pumping some iron, you won’t be disappointed with the results.
Regardless of how hard you work at it, strength training isn’t a great segment of your workout if you’re not doing it right. Many people believe that in order to lose fat, you have to use lighter weights and do more repetitions. Think again, because it is the exact opposite.
Since building and maintaining lean muscle is the highest priority when you want to burn fat, you need to challenge your body to lift heavier weights. If you’re used to training in the 15+ rep range, it’s the best time to cut back and play in the 6-10 zone.
Make sure that along with your strength training, you do mostly compound exercises. Presses, rows, squats, and hinge moves are all great options to add to your routine.
Related: Rev up your metabolism after 50 with these floor exercises, says a trainer
Many people on their fitness journey enjoy tracking their stats on their smartwatches to see how many calories they’ve burned. It’s great to get data on your training and see where you’re going. Be careful, however, that many Calorie trackers overestimate how much you burn.
Also, some people keep track of calories burned and are under the misconception that they can get it back. Just because your watch says you burned 300 calories doesn’t mean you should eat an extra 300 calories. Instead of looking at calories burned, focus on improving your training performance and staying within your calorie deficit.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. read more
