Even though our body’s change with time there are ways to do the best with what nature keeps throwing at us.
It seems like age is creeping up fast and although most of us were warned that youth is fleeting – the reality of it is settling in. Body aches, spreading thighs, and growing muffin tops are all part of the aging process.
Fortunately, there are ways to become fitter and healthier, even if you are starting out late.
First – lets go over the past few decades;
Your Age and Weight Gain
When a person is in their 20’s their HGH (Human Growth Hormone) levels are high. This along with other important hormones produced like progesterone and testosterone. The thyroid is also responsible to produce hormones that keeps a young body prime for physical work.
Part of this is because these are the optimum child-bearing years so your body is at it’s peak.
When Metabolism Begins to Slow
At the end of the 20’s the metabolism has naturally started to wind down. This means the amount you eat in calories wont be burning as quickly or as much as before. This natural slow-down is compounded by the work environment where many jobs are sitting at a desk for much of the day.
After this and entering the 30’s the aging process increases because Dehydroepiandrosterone (DHEA) is reduced. It’s responsible not just for its anti-aging properties but also for metabolizing stored fat. This means now it is more difficult to burn fat off after it’s been parked on your butt, hips, thighs, or belly.
All is not lost however. You can still benefit from working out and building muscles.
The aging process does work against your metabolism by retarding your recovery after a workout and reduces muscle mass. Muscle is important for metabolism so focusing on strength training with cardio activities will help with this.
Middle Age Weight Gain
Advancing into the 40’s muscle loss continues and mores into our 70’s and beyond. Continue to keep up strength training to maintain today’s health and weight as well as keeping an eye on the future needs.
Muscle growth and repair is dependant on a healthy diet and optimizing the daily intake of protein. Generally a person should have 0.8g of protein for each kilogram of their body weight. Unfortunately women don’t focus enough on their protein intake and fall below this. If you are trying to develop muscle mass this should probably be increased to 1 to 1.5 g/kg. Check with your local nutritionist and come up with a healthy meal-plan to follow for your anti-aging diet.
Perimenopause & Menopause
Now the body is being a little pernickety. Insomnia, hot flashes, unpredictable periods, and what feels like migrating body-fat.
Lack of sleep and sudden sweating doesn’t make anyone feel like dancing, much less going out into a public gym to work out. Even now though, exercise and strength training can help.
Scheduling time at the gym will help to reduce the belly fat after menopause. Even if you’ve never been one to work out before. All this helps to maintain a healthy weight.
Getting and staying fit later in life
One reason why weight training and muscle development works is because of the hormones produced during a workout. One such hormone is Irisin. This has the remarkable function to actually get fat cells to burn off instead of storing on your body.