50, Free, and Improbable: Overcoming Challenges to Embrace Your Finest Life But!

By Linzi Martinez CPT, INHC, BA

As a star private coach and integrative dietary well being coach specializing in ladies over 50, I’ve had the privilege of serving to 1000’s of girls obtain targets they as soon as thought not possible. With a deep understanding of the distinctive challenges confronted by ladies on this age group, I’m excited to share useful insights on the right way to tackle widespread points like dropping metabolism, “southern booty” (booty sagging), saddlebags, unfastened again of arms (triceps sagging), bone density loss, sagging pores and skin, knee ache, joint stiffness, again ache, and extra.

50, Improbable, and Free:

Because the theme of my TV present The Prime Time-Life Begins at 50 (aired on NBC) so fantastically captures; that is the stage of life the place we’ve unbelievable alternatives to change into all the things we’ve ever needed to be! We have now raised our kids, lived our lives fantastically for everybody else, and now it’s our flip. We enter the second half of life with items that solely come at this stage—figuring out who we’re, what we like, and having extra freedom and confidence to reinvent ourselves and thrive with new experiences and passions.

But, this stage additionally brings adjustments that will not all the time be welcome. However there is no such thing as a must accept mediocrity. We will transfer previous these challenges triumphantly by caring for ourselves on the foundational stage—by way of workouts designed to fight these points and a eating regimen that helps us thrive! So, let’s get on with having fun with this very particular, lovely, and thrilling time of life!

Understanding the Adjustments:

As we age, our hormones decline—estrogen, testosterone, and human progress hormone (HGH) ranges fall quickly. These adjustments alter our physique composition by making our muscle tissue much less dense, thus reducing our metabolism, softening our muscle tissue, and growing physique fats whereas lowering muscle mass. You might discover that what labored for you in your 20s, 30s, and even 40s now not yields the identical outcomes, irrespective of how a lot you enhance your exercises or eating regimen. The reason being easy: your physique has modified internally.

As well as, our our bodies could lack important vitamins which are essential for liver perform, lowering cortisol ranges, and sustaining intestine well being for regularity and immunity. Nutrient deficiencies can exacerbate these adjustments, making it much more difficult to attain and preserve a wholesome physique. This may be extremely irritating, however there may be a solution, and it really works fantastically! By adjusting your routine to match your new physique, you may obtain insane outcomes.

#1- Dropping Metabolism:

Why it Occurs: With age, muscle mass naturally declines, which in flip slows down the metabolism. Muscle tissue burns extra energy than fats tissue, so the lack of muscle mass means fewer energy are burned at relaxation. Moreover, thyroid perform could lower, additional slowing metabolism. The excellent news is which you could take steps to spice up your metabolism. Probably the greatest methods to do that is by focusing on the biggest muscle teams in your physique—your quads and glutes. These muscle tissue play a big function in your metabolism as a result of they require essentially the most vitality to perform.

Answer:

• Train:
  • Power Coaching: Power coaching builds and maintains muscle mass, which is essential for a better metabolism. After 50, metabolic exercises with weights like deadlift, squats, and lunges are significantly vital to regain muscle density and hold your metabolism lively.
    • THE BEST: Strolling or stationary lunges are glorious workouts to focus on our largest muscle teams and increase our metabolism across the clock!
    • THE HOW: Begin standing with toes collectively. Step ahead with one leg, reducing your hips till each knees are bent at 90-degree angles. Guarantee your entrance knee doesn’t lengthen previous your toes. Push again as much as standing and repea on the opposite facet or stroll ahead to the following step.
    • THE SETS & REPS: Begin with 50 lunge walks 4x per week including 25 every week with low weights in every hand. When you attain 100, enhance your weight and begin once more!
  • Extra choices:
    • Excessive-Depth Interval Coaching (HIIT): Carry out brief bursts of intense train, like sprinting or leaping jacks for 1 minute, adopted by temporary relaxation intervals of 90 to 120 seconds. Repeat for a number of rounds for half-hour. HIIT boosts metabolism by growing calorie burn throughout and after the exercise.
• Diet:
  • Protein: Growing protein consumption helps muscle restore and progress. Embrace sources like lean meats, fish, beans, and legumes in your eating regimen.
  • Thyroid Assist: Embrace selenium-rich meals like 3 Brazil nuts per day (if not allergic) to spice up thyroid perform, which is essential for sustaining a wholesome metabolism.
  • Frequent Meals: Consuming smaller, extra frequent meals can hold your metabolism lively all through the day.
  • Examples: Embrace eggs, Greek yogurt, cottage cheese, quinoa, and lentils.

YOU GOT THIS! A dropping metabolism could be discouraging, particularly when you’re placing within the effort however not seeing outcomes. It’d really feel like your physique is working towards you. Nonetheless, by incorporating HIIT and energy coaching into your routine, together with adjusting your eating regimen, you may increase your metabolism and see vital enhancements!

#2- Southern Booty (Booty Sagging):

Why it Occurs: As we age, the muscle tissue in our glutes can lose their firmness and tone, resulting in what some affectionately name the “southern booty.” This sagging impact is because of a lower in muscle mass and pores and skin elasticity. However there is no such thing as a want to simply accept this transformation—there are workouts that may assist your booty “head north” once more!

Answer:

• Train:
  • THE BEST: Weighted Squats:
    • THE HOW: Stand with toes shoulder-width aside, toes pointing barely outward. Decrease your physique by bending your knees and pushing your hips again, as if sitting in a chair. Maintain your chest up, and knees aligned along with your toes. Return to standing by pushing by way of your heels. Squats interact the decrease physique, particularly the hips and thighs, to tone and scale back fats.
    • THE SETS & REPS: Rely down for 3 and maintain for 3 at 90 levels. 10 reps, 4 units, 3-4 instances per week. Improve your weight because it turns into simpler.
  • Extra Wonderful Choices:
    • Glute Bridges: Lie in your again with knees bent and toes flat on the ground, hip-width aside. Elevate your hips in the direction of the ceiling, squeezing your glutes on the high, then decrease again down. This train particularly targets the glutes, serving to to elevate and tone the booty.
    • Step-Ups: Use a bench or step. Step up with one foot, driving by way of the heel, after which deliver the opposite foot up. Step again down and repeat on the opposite facet. This train engages the glutes and helps construct energy and firmness.
    • Donkey Kicks: Begin on all fours. Elevate one leg, conserving the knee bent, and kick upwards, squeezing the glute on the high. Decrease again down and repeat on the opposite facet. This transfer immediately targets the glutes, serving to to elevate and form the bottom.
• Weight loss program:
  • Protein-Wealthy Meals: Protein is crucial for muscle restore and progress. Embrace lean meats, fish, and plant-based protein sources.
  • Wholesome Fat: Avocados, nuts, and olive oil will help preserve pores and skin elasticity and assist muscle well being.
  • Hydration: Ingesting sufficient water is essential to sustaining pores and skin and muscle well being.
  • Examples: Embrace eggs, rooster, quinoa, avocados, and nuts.

YOU GOT THIS! Booty sagging could be a supply of concern because it impacts the best way you are feeling in your garments and your total confidence. However with focused workouts and the proper eating regimen, you may elevate and agency your glutes, making your booty “head north” as soon as once more!

Disclaimer
The Content material just isn’t supposed to be an alternative to skilled medical recommendation, analysis, or remedy. At all times search the recommendation of your doctor or different certified well being supplier with any questions you’ll have concerning a medical situation.