Should you start playing sports after 45? What you need to know +Video

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To achieve pronounced results, it is recommended to combine training with a balanced diet and taking additional doses of vitamins and minerals. It is more beneficial to exercise in the first half of the day, 1–1.5 hours after a light snack; this is the most effective period of the day in order to build muscle as quickly as possible after the age of 40. Exercises on an empty stomach are ineffective. With a lack of energy, the body conserves resources, and the muscles get tired very quickly. It is much more effective to eat a small portion of oatmeal or vegetable salad before classes.

The complex should include exercises for all muscle groups. It is not recommended to rest for a long time while performing them: the pulse should remain increased. Warming up before fitness is mandatory. 5-10 minutes of running in place or brisk walking will prepare the body for further stress.

Why do women gain weight after 45?

The problem of excess weight worries women of any age. As they grow older, their body undergoes many different changes: the beginning of the menstrual cycle, preparation for the birth of children, becoming a mother. During these periods, a lot of physiological stress and hormonal jumps occur, the body changes and not always for the better. With the onset of menopause after 45 years, a woman’s body adjusts to a different life cycle associated with the cessation of the reproductive system.

Changes in hormonal levels

How to lose weight after 45 years for a woman if the menopause period is due to changes in metabolism. This is a kind of transitional age, therefore it is also an age-related psychological crisis, accompanied by a depressive state. The surest sign of a change in hormonal levels is a strong accumulation of fat mass, which appears in characteristic places for the female body: back, sides, abdomen, thighs. The activity of sex hormones has a direct impact on the rate of fat burning and metabolism. What hormones are involved in hormonal imbalance:

1. Estrogen. After 45 years, it quickly decreases, after which ovulation stops in the ovaries. A woman’s body, trying to compensate for this deficiency, begins to accumulate adipose tissue, which contains aromatase, an enzyme that converts androgens into estrogens.
2. Progesterone. Produced during pregnancy. Since a woman’s reproductive function fades after 45, the amount of this hormone also decreases. This process responds with painful “hot flashes”, rapid accumulation of fluid and fat.
3. Androgens. These are male sex hormones found in a woman's body. With a decrease in progesterone and estrogen, androgens begin to predominate, which provokes an increase in fat on the hips and abdomen.

Decreased physical activity

In addition to hormonal imbalance, a decrease in physical activity is of great importance for the problem of excess weight. How can a woman lose weight after 45 with the help of sports? Without regular physical exercise, the body becomes flabby, muscles become weak, and joints lose strength. Physical inactivity reduces your metabolic rate, which leads to rapid weight gain. Physical activity goals after 45 years:

• activation of metabolic processes;
• reduction of fat cell deposition;
• weight control;
• slowing down aging;
• normalization of digestive system processes;
• prevention of oncology.

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For a beautiful neck and chin

Flabby, sagging muscles in this area frankly age you. A simple set of exercises helps keep them elastic.

1. Fix your fingers on your shoulders. As you exhale, pull your neck upward, tensing your muscles and at the same time slightly lifting your chin. Hold at the top for a count of 10, then exhale and relax.
2. Lower your head, sliding your chin along your chest down to the limit. Then gently bend your neck to the left, feeling the muscles on the right side tense. Tilt your head back towards your right shoulder, then return your chin to your chest. The entire cycle should take 10 seconds.
3. Press clenched fists under your chin. Overcoming the resistance of your hands, try to open your mouth wide.
4. Imagine that a heavy weight is suspended from your chin. Try to raise it as high as possible, tensing your facial muscles, but without moving your jaws.

Diet after 45 years for a woman to lose weight

When choosing low-calorie foods, a woman needs to take into account their processing speed. For example, chocolate is quickly burned, so your appetite soon returns, forcing you to reach for a new portion. If you eat the same amount of white meat, vegetables or porridge, they will saturate the body for a long time. For this reason, the first principle of a woman’s diet after 45 years is to consume energy-rich foods that are healthy. Other nutritionist tips:

• It is advisable to take food in small portions;
• you can’t overeat;
• It is better to suppress your appetite between meals with dried fruits, fruits, vegetables, and nuts;
• you should not eat 3 hours before bedtime;
• You can’t suddenly change your diet - you need to give up your usual diet gradually.

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Diet menu for weight loss after 45 years

So, how can a woman lose weight at 45 years old with the help of nutritional correction? It is advisable to avoid fatty meats. The ideal choice would be rabbit, chicken, turkey, veal. Eggs should not be included in the menu more than 2 times a week. The use of industrial sauces is not allowed, and you can eat 10 grams of butter per day. Legumes will help a woman lose weight: chickpeas, lentils, beans, peas. For a side dish, it is better to cook buckwheat, oatmeal, wheat or corn porridge instead of potatoes and pasta. Sample menu for the day:

• breakfast: oatmeal with water, green tea, crackers;
• lunch: fruit salad, yogurt;
• lunch: beetroot soup, rye bread, boiled chicken breast, dried fruit compote;
• afternoon snack: apple;
• dinner: low-fat cottage cheese with fruit, tea.

For beautiful hands

The last doubts about whether muscles grow after 40 years will be dispelled if you systematically perform simple exercises to strengthen your biceps and triceps. They will require dumbbells weighing 1 kg.

1. Stretch your arms with weights forward. Pull apart and bring again.
2. Bend your arms near your head and extend your elbows forward. Raise both dumbbells up at the same time at a fast pace.
3. Lower your arms along your body. Raise the dumbbells to your chest, bending your elbows.
4. Stretch your arms with dumbbells up above your head. Bend your elbows, moving your forearms back and down.

As a result of the exercises, a chiseled shoulder line is formed.

How to lose weight after 45 years for a woman without harm to health

A clear daily routine will help a woman in the fight against extra pounds. In addition to proper nutrition and physical activity, we must not forget about daily walks in the fresh air and giving up bad habits. However, the most important thing for maintaining youth and normalizing body weight is the absence of stress and always a good mood. Emotional stability will help a woman lose weight faster.

At what speed can you lose weight

At first, the kilograms always fall off faster. As body weight becomes smaller, the process slows down. If you exercise more actively or switch to a strict diet, you will lose weight faster, but then you can easily gain weight again. Doctors believe that the safest rate of weight loss for a woman after 45 is from 1 to 1.5 kilograms per week (so that the skin has time to tighten).

Perfect abs

In this complex, all exercises must be performed one after another, without being distracted by rest. This will ensure maximum performance.

1. Lie on your back, bend your arms at the elbows and place your palms behind your head. Raise your shoulders and the back of your head slightly, keeping them suspended. Spread your legs slightly and bend your knees, placing your feet on the floor. Pull your elbows towards your knees without moving your palms behind your head.
2. Raise your legs up, wrapping your arms around them in a ring.
3. Place your palms behind your head again, leave your hips perpendicular to the floor, bend your knees, stretching your shins forward. Pull your left elbow towards your right leg, then your right elbow towards your left.
4. Pretend to ride a bicycle without lowering your head and shoulders.

After completing the exercise, roll over onto your stomach and relax as much as possible, resting for 1-2 minutes. After such a workout, the question of whether it is possible to build muscles after 40 years will be removed forever.

Lead a sedentary lifestyle

If you want to become slimmer, move more (Photo: lifehacker.ru)
With age, the level of physical activity naturally decreases. If in your youth the lack of sports could be compensated for by many hours of walking and dancing at a disco, when you are over forty it is more difficult to come up with an alternative.

Make an agreement with yourself: be sure to do at least a little exercise every day (a 15-minute warm-up will be enough to start with). Try to find time to study in the morning, not in the evening. The same set of exercises burns fat better in the first half than in the second.

Find a like-minded friend to run with in the morning. It's easier to maintain discipline together. Skip the elevator. Walk more. If you only have to go one stop, walk instead of taking the bus.

Download the Pedometer program to your phone, set a mandatory minimum of steps for every day, and try not to lower the bar and give yourself concessions. Move as much as possible.

For buttocks and thighs

Strength training on the lower body helps build muscles after 40 years.

1. Lie on your stomach, resting your forehead on your palms. Raise your outstretched legs up, holding for as long as possible.
2. Lying on your back with your knees bent and your feet resting on the floor. Bend upward, pushing your body out and keeping your buttocks as high as possible.
3. Standing, leaning with one hand on a wall or chair. Move the opposite leg back and to the side as quickly as possible, pulling the toe.

Contraindications to dieting

Women with pathologies of the digestive system, cardiac and vascular systems and with disturbances in the functioning of the excretory system (for example, with renal failure) should approach weight loss with the help of diets with caution. After recent operations or other interventions, the use of diets for weight loss is also not recommended.

A common disease, diabetes mellitus, has its own specific diet, deviation from which can even result in death. Even if there are no obvious health problems, you should consult your doctor before choosing a diet.

Squats

With these exercises you can build up muscles after 40 years of age in the back, buttocks, thighs and legs.

1. Squat slowly, keeping your back straight, resting your hands on the edge of the table. When your legs bent at the knees form a right angle, freeze for 5 seconds, then straighten.
2. Spread your legs wide, point your toes as far apart as possible. Slowly squat, spreading your knees.
3. Take a step back and squat so that your back knee touches the floor. Stand up. Repeat with the other leg.

Strength exercises for men after 50 years

Exercises for men after 50 years old in the Size/Quarter method can be the same as before 20 years old. The only question is the level of strength.

I have clients who, after 50 years old, do more than 20 pull-ups, and there are clients under 20 years old who cannot do a single pull-up.

Neither age nor strength level will determine the choice of exercises.

It is important that you can perform at least 12 repetitions of the selected exercise in a test set using strict technique.

It is also important to follow the rules of half-heartedness and “minus one”.

Strict technique, half-heartedness and “minus one” are rules that are especially important to follow after 50 years.

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Dish recipes

Pumpkin puree soup

One serving – 65 kcal.

Required ingredients:

• pumpkin pulp – 200 g;
• cauliflower – 200 g;
• cream – 50 g;
• water – 800 g.

Cooking method:

1. Boil water and add diced pumpkin and cabbage. Cook for another 10 minutes.
2. Remove vegetables and puree using a blender.
3. Add broth and cream.
4. Place on low heat and cook for 2-3 minutes without bringing to a boil.

Okroshka

One serving – 200 kcal.

Ingredients:

• kefir with minimal fat content - 2 l;
• boiled chicken fillet – 4 pcs.;
• carrot;
• greenery.

Cooking method:

1. Cut the ingredients of the dish into cubes and pour in kefir.
2. Mix and let it brew.

Ratatouille

One serving – 90 kcal

Required ingredients:

• zucchini – 1 pc.;
• eggplant – 1 pc.;
• tomato – 4 pcs.;
• onion.

Cooking method:

1. Cut all vegetables except tomatoes into slices and place in a greased baking dish.
2. Chop the tomatoes and place on top of the dish.
3. Add some water.
4. Bake in the oven for 60 minutes at 180°C.

It is highly recommended not to add salt, pepper and various spices to dishes. For taste, you can add onions, garlic, basil and herbs.