As women reach a certain age, they tend to gain weight on certain areas of the body. There are various reasons for that, such as hormonal imbalances, poor diet, lack of activity, and so on. The changes in hormones have a huge impact on the body, and it can be solved with the aid of vitamins. The other factors can also be solved, with the aid of will. One of the best ways through which a woman over 39 can fight against weight gain, is through a solid meal plan, lots of exercising, both cardio and strength training.
You Have Lots of Exercises to Choose From
There are certain exercises you can choose from in order to reduce the odds of weight gain, and to increase your strength and cardiovascular features. Strength training increases lean body mass, which increases your metabolism. You should perform a routine which works all your main body parts, for at least two times per week. A resting day is required between the days you work out, as the muscles need to recuperate.
You need to train all your important body parts, such as your back, chest, arms, legs, shoulders. You can use both free weights and strength training machines. It is important to do these exercises in the proper manner, because if you neglect form, you can injure yourself. You can hire a personal trainer for the first month, and he/she will show you the proper way in which you need to perform the exercises. You can perform 3 or 4 sets of 8 to 12 repetitions, for maximum benefits. Between each set, wait between 30 and 60 seconds.
Besides strength training, you will also need to perform aerobic exercises. These will help you burn more calories and get rid of fat. You can walk, run, cycle, swim, and so on. You are the one who decides which exercises to perform. It is advisable to perform the exercise of your choice for at least 30 minutes, in order to benefit from it. As I said, these should be combined with strength training exercises.
Combine Exercising with a Healthy Diet
Exercising alone is not enough, as a healthy diet is also required. It is important to greatly eliminate or remove junk food from your diet in order to be healthy. Lots of fruits and vegetables should be consumed, and protein as well. Dairy products are also beneficial and effective in your battle against weight gain. Try to not consume saturated fats and trans fats too often, as they are not very beneficial for the body.
When it comes to losing weight, calories are the most important factor. In order to lose one pound of fat, you need to burn 3,500 calories. You can do that in different manners: exercising more, eating less or healthier, or combining the two, which is the best option. For example you can reduce your calorie intake by 500 calories, and you can exercise to burn 500 additional calories.