As you age, your body goes through many natural changes. Some of them may be more difficult to accept than others, such as loss of lean muscle mass and a slower metabolism. After reaching 30, you lose anywhere from 3% to 8% of muscle mass every 10 years, which is known as sarcopenia. This slows down your metabolism, so it’s crucial to stay as active as possible as you age. We’re here to help and we put together a turbocharged exercise routine for a faster metabolism after 40.
strength training Y lifting weights are necessities to include in your training. Weightlifting specifically helps build and maintain muscle and raise your metabolism. The bulk of your exercises should consist of compound movements that activate more muscle groups, challenge you, and burn more calories than your typical cardio.
So if you are looking for a faster metabolism after 40, you have certainly come to the right place. Take a look at this turbocharged routine below, and then don’t miss it. The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
For this first exercise, you’ll stand in front of the kettlebell with your feet off the weight. Push your hips back and squat down enough to grab the kettlebell. Make sure your shoulders are in line with the handle and your torso is straight. Keeping your core engaged and shoulders down, lift the kettlebell by pushing through your heels and hips. Stand up and flex your glutes at the top. Reverse the movement to lower the weight before doing another repetition. Complete 3 sets of 10 repetitions.
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Prepare for this next move by placing the pair of dumbbells in front of you and place your feet on a stable surface. Keep your core tight, hips high, and chest high, and use control to lower your body, lowering until your chest is an inch or two off the ground. Then come back up, flexing your upper pecs and triceps to finish. Complete 3 sets of 10 to 15 repetitions.
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Start by grasping the lat bar with your palms facing out, just outside your shoulders. Lean back slightly and pull the bar toward your sternum with your elbows, squeezing your lats at the bottom of the movement. Resist on the way up, keeping the tension on your lats. Get a good stretch at the top of the movement by letting your shoulder blades rise before doing another rep. Complete 3 sets of 10 to 12 repetitions.
Start your Dumbbell Step-Ups by grabbing a set of dumbbells and placing your foot on a sturdy bench or surface. Make sure your chest stays up and your core tight as you lean into the heel of your front leg and push yourself up. Flex your quads and glutes at the top of the movement, then lower under control before performing another rep. Complete 3 sets of 10 reps on one leg before switching to the other.
For this final exercise, position your body on the back extension machine with your thighs on the pad and your ankle against your bottom. Push your hips back and lower yourself as if you were doing a hinge. Get a good hamstring stretch at the bottom, then come back up, squeezing your glutes to finish. Complete 3 sets of 15 to 20 repetitions.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. read more
