Losing fat, gaining muscle and staying toned at 40 is completely possible. Not only that, these changes not only change your body shape but also bring great health benefits, according to the health website Verywellfit (USA).
Lifting weights will help people over 40 maintain muscle mass and reduce excess fat accumulation.
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To reduce fat and have a toned body, people over 40 years old can apply the following tips:
Prioritize strength training over just cardio
As you age, your body gradually loses muscle mass. This process usually begins around age 30 and accelerates after age 40. Since muscles burn calories even at rest, the more muscle you have, the more calories you burn. Therefore, strength training is extremely important to help tone your body and increase your metabolism.
The American Society for Sports Medicine recommends that adults do strength training at least twice a week. Exercises such as squats, deadlifts, chin-ups, push-ups, and chest presses are effective because they work multiple muscle groups at once.
Eat less processed foods, prioritize protein
Nutritional needs change as we age, especially the ability to absorb and synthesize protein. People over 40 need more high-quality protein to maintain muscle. People over 40 are advised to supplement 1–1.2 grams of protein/kg of body weight per day.
Quality sources of protein include lean meat, fish, eggs, beans, tofu and milk. One thing to note is that people should divide the amount of protein evenly across meals, avoiding the situation of eating too much protein in one meal because the body will not absorb all of this protein.
Age 40 pay more attention to getting enough sleep
Sleep is an often overlooked but extremely important factor in fat loss, especially after the age of 40. Lack of sleep disrupts the hormones that regulate hunger and satiety in the body. As a result, we crave sweets, eat more, and reduce insulin sensitivity, which can easily lead to belly fat accumulation.
Controlling cortisol levels
Prolonged stress increases cortisol levels, which makes the body more prone to fat storage, especially in the abdominal area. This makes it difficult for people over 40 to lose fat, even with regular diet and exercise.
To reduce stress, people over 40 should start a routine of yoga, walking, journaling or getting in touch with nature. These activities all help reduce cortisol and improve mood, according to Verywellfit .
Source: https://thanhnien.vn/sau-tuoi-40-4-buoc-don-gian-sau-day-giup-co-the-thon-gon-hon-185250511142540938.htm
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