Getting older has many ups and downs but knowing what and how to handle physical changes is the key to a happy healthy life. Around 35 years of age a women will start to lose between 5-10% of their lean muscle mass. That Lean muscle mass is then turned into fat around the age of 45 or so and that is why women start to see those physical body changes. As a woman I can totally agree with this because I am now 52 and I too started to see those changes and finally decided to do something about it.
Changing my eating habits and adding more protein and learning to like resistance training was the key to why I have become healthy and fit. Working out with weights at least 3-4 times a week was essential to changing that loss of lean muscle mass and gaining back my body and feeling better about myself. Don’t get me wrong, you will still need to add a cardiovascular workout to get that heart rate going and to burn that fat but resistance is key to a successful healthy lifestyle.
I remember when I was younger skipping meals was the way I handled not gaining weight. But, boy was a wrong. Now that I am a Personal Fitness Trainer and a Ruby Beachbody Coach I have learned so much about how the body will react to deficits in calories and proper nutrition. When people cut down on their calories by as much as 25% or eat 890 calories or less they affect their RMR. RMR is the total rate used up by the body in using fuel or burning calories but at times that we are just not doing anything or while resting. This means that if you are not eating enough you are losing muscle mass and not fat. This is a unhealthy way to try to lose weight.
Eating protein will be key and adding this to your daily nutrition will increase your odds of getting healthy. An active woman will need .05 to .075 grams of protein per body weight according to Nancy Clark, RD, the author of Nancy Clark’s Sports Nutrition Guidebook. For instance, if you weigh 140 pounds this would be a typical daily protein intake of 2.469 to 2.7038 ounces:
- one egg
- six ounces of Greek yogurt
- two tablespoons of almond butter
- four-ounce salmon fillet
- cup of pinto beans
If you are approaching or already at that time in your life frustrated with the changes of your body reach out to me to make the necessary changes to have that body and healthy lifestyle that you have always wanted.
I DID IT AND SO CAN YOU.Read More