BEAT MIDDLE-AGE SPREAD
How to avoid/combat middle-age spread
Combine the physical and social effects of having babies, sedentary lifestyles, beer/wine o’clock, 21st century stress and time-poor lifestyles with the biological clock that deems that the metabolism should take a hit along with hormonal changes, bone density, and muscle mass, it’s hardly surprising that staying lean in middle age can be a challenge. Depressingly, even if we maintain a healthy lifestyle into middle –age, we will gain weight – it’s just biology.
What can we do about it?
- weight training/body-weight training – for muscle mass, bone density, calorie burn, metabolism boost
- Dumbell exercises 3 x week to counter bingo wings
- squats and lunges to preserve your bottom
- High-intensity Interval Training to combat tummy and back fat
- weight training/body-weight training: press ups, planks, squats and lunges with weights – for muscle mass, calorie burn, metabolism boost
- Target all muscle groups
- reduce your calorie intake
- reduce your alcohol and sugar consumption
- log your calorie intake (studies show that self-monitoring results in lower calorie intake)
- cardio exercise for heart and respiratory health and calorie burn
- eat more protein and fewer carbs
- reduce stress – make time for more fun! – High levels of the stress hormone cortisol can cause an accumulation of fat around your middle
- stand up regularly – standing up burns twice as many calories as sitting down
It doesn’t have to be hard. Healthy, nutritious food makes you feel great and regular exercise makes you feel and look great. If you’re already in good shape as you move into your 40s, then you just need to make a few tweaks and changes to your lifestyle to offset the biological challenges. If you’re not in such good shape as you hit the big 40, it’s never too late to change and you’ll never regret the effort.