On average, women after 40 lose 1/3 to 1/2 pound of muscle each year, while gaining the same amount in body fat.
The most important body shape issue to watch is the waist-hip ratio. High abdominal fat can lead to high cholesterol, type 2 Diabetes and heart disease. This ratio is calculated by measuring the circumference of the waist, just above the belly button, and dividing by the hip circumference. It's important to try to the numbers be lower than 88.
There are a lot of ways to change the onset of this mid-life, mid-drift bulge from setting in:
-Drastically reduce the amount of sugar in your diet by reducing the amount of processed foods which are loaded with salt, sugar, and fillers.
-Make sure that vegetables cover half of your dinner plate.
-Monitor portion control. Go to the homepage and put portion control in the question box. My previous blogs with more detailed information about proper portions will appear.
-Change your relationship with food. Put an eating plan in place and create a support system to help you. If you have a setback, forgive and get back in the saddle.
-- Give up pop. Drink green tea, limited amounts of coffee and water.
-Exercise for at least 30 minutes 5 days per week. If nothing is done to sustain or increase muscle tissue through strength training and cardio exercises, a woman will lose considerable amounts of her lean body tissue as she ages.
Muscle requires roughly 35 calories per pound each day in order to sustain itself on the body. The more muscle you have, the more calories you burn, even if you’re resting. The opposite is also true, so that the less muscle there is, then fewer calories are being burned. If the calories aren’t burned by exercise, they get stored as fat.
Turning 40 doesn’t mean these situations HAVE to happen. You don’t HAVE to turn into a pear shape woman. You don’t HAVE to have less energy, or zest for life. Modify your food plan to incorporate your changing metabolism and your bodies’ needs. Keep moving through frequent exercise. Follow through with preventative medicine like mammograms, pap smears, and physicals if you are having difficulty with how you feel, but KNOW that you can be fabulous at 40 and beyond!
I am over 45 years old and I’ve never felt stronger, leaner and more motivated than ever before. So can you!
Friday 03/02/12 Workout Diary-
strength train- gym- legs
leg press-100lb
rotary calf- 20 lb
leg curl- 30 lb
leg extention- 10lb
adductor- 30l
abductor- 30 lb
Friday 03/02/12- Eating Diary:
7 am- 1 cup egg whites, mushrooms, spinach (130 cal)
2 oz. steel cut oatmeal ( dry weight) (180 cal)
11 am-whey protein shake (25al)
1 p.m-restaurant with a friend
sushi with brown rice, tuna, wasabi, ginger, low-salt soy
seaweed salad
6 p.m.- 3 oz turkey breast (149 cal)
3 oz potatoes ( boiled in skin) (64 oz)
8 oz green vegetables ( raw or steamed ) (88 cal)
8 p.m.-3 oz. Halibut (broiled) (145 cal)
3 oz beans, Lima (frozen) (104 cal)
8 oz greens (assorted) ( 88 cal)
1/2 tsp Uda's or flax oil ( 65 cal)
TOTAL CALORIES: cant say exactly
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