We recommend reading these tips because they are essential to any active, healthy 40-year-old woman:
Lose weight
Do this by doing less than six 30-minute walking sessions throughout the day. Instead of working on your workouts, find ways to boost your metabolism.
For example, eat plenty of fresh fruits or vegetables, which naturally produce the hormone satiety and thus slow your appetite (think fruit juice, vegetables, low-fat yogurts). Or use small bite-sized food, like broccoli chunks, or a piece of dark-meat, low-fat cheese.
If you’re an experienced weight-lifter (more than 250 pounds), eat low-fat and fat-free food (so you’re not eating saturated and trans fats, which are linked to heart disease and cancer).
Don’t lose any muscle weight
For best results, do no more than 20 to 30 reps of the following workout, three times each week:
4 sets of 10 abdominal crunches
3 sets of 10 seated bodyweight sit-ups
4 sets of 20 standing biceps curls
Do this without using weights, and at your own personal pace.
Don’t start the program with cardio
There are many research studies that link low-intensity aerobic activities such as walking, swimming and light-intensity cycling to lasting health benefits. But these activities aren’t enough of a challenge, even if they are a little challenging. They should be done at least twice a week and ideally more.
We’re looking for the following things in an active 40-something woman:
You want to do a minimum of 30 minutes of exercise a day at a challenging level.
you want to do a minimum of 30 minutes of exercise a day at a challenging level. You want to increase the total workout to at least 60 minutes.
you want to increase the total workout to at least 60 minutes. You want to exercise at least twice per week, ideally more—that’s two workouts per week.
You want to have a normal-to-healthy metabolic profile—that means:
you want to have a normal to healthy LDL cholesterol level
you want your fasting blood pressure to be under 120—but you should check with your doctor on that.
you want your fasting blood pressure to be under 120—but you should check with your doctor on that. You want to have a normal to healthy HDL cholesterol level
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