As you age, your body goes through many natural changes. Some may be more difficult to accept than others, such as loss of lean muscle mass and slow metabolism. After you reach 30, you lose anywhere from 3% to 8% of muscle mass every 10 years, which is known as sarcopenia. This makes your metabolism slower, so it is essential that you remain as active as possible as the years go by. We are here to help and collect turbo charged work out Routine for a faster metabolism after 40.
strength training And the Weight lifting They are essentials to include in your training. Weightlifting specifically helps build and maintain muscle Raises your metabolism. The bulk of your workout should consist of compound movements that activate more muscle groups, challenge you, and burn more calories than regular cardio.
So if you are looking for a faster metabolism after the age of 40, you have definitely come to the right place. Check out this charged routine below, and next, don’t miss out The coach says the 6 best exercises for strong and tight arms in 2022.
In this first exercise, you will stand in front of a bell with your feet off the weight. Push your hips back and sit low enough to grab the bell. Make sure your shoulders are in line with the handle and your torso is straight. Keeping your core tight and your shoulders down, pick up the bell by pressing into your heels and hips. Stand erect, flexing your butt muscles at the top. Reverse the movement to put the weight down before performing another repetition. Complete 3 sets of 10 reps.
Prepare for this next step by placing a pair of dumbbells in front of you and resting your feet on a stable surface. Keeping your core tight, your hips high, and your chest long, use your control to lower your body, until your chest is an inch or two above the floor. Next, push yourself back, flexing your chest muscles and triceps to finish. Complete 3 sets of 10 to 15 reps.
Begin by holding the pull-up bar down so that your palms are facing away from you, just outside your shoulders. Lean back slightly, pull the bar down toward the sternum with your elbows, squeezing your back muscles at the bottom of the movement. Resist on the way, keeping tension in your muscles. Get a good stretch at the top of the movement by allowing your shoulder blades to pop before performing another rep. Complete 3 sets of 10 to 12 reps.
Begin your dumbbell raises by grabbing a set of dumbbells and placing your foot on a sturdy bench or surface. Make sure your chest is still long and your core is tight as you bend into the heel of your front leg and push it out. Flex your quads and glutes at the top of the movement, then lower yourself under control before performing another rep. Complete 3 sets of 10 reps on one leg before switching to the other.
For this last exercise, place your body on the back extension machine with your thighs resting on the pillow and your ankles facing the bottom. Push your hips back and lower yourself as if you were doing a hinge. Get a good stretch of the hamstrings at the bottom, then come back up, squeezing your glutes all the way to the end. Complete 3 sets of 15 to 20 reps.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more