Strength Training: The Best Weight Loss Exercise Program For Women Over Forty

Women, it seems, are in a constant battle with the bulge for most of their life. Throughout their 20s and 30s, the focus is to keep the body fit and toned, as well as attractive, so that they can keep up with all the challenges they face during this time period — building a career, cultivating relationships, starting a family, engaging in individual hobbies, pursuing passions, and other such goals.

By the time they hit 40, most women are settled into their routine at home and at work. Whether you maintain a moderately active lifestyle or adopt a more laid-back approach to your tasks and responsibilities, one thing seems to be consistent: the foods that never stayed for long in your body no matter how much or how often you wolfed them down in your younger years now choose to stick around, for the long-term, and specifically around your midsection.

What gives?
Your metabolism is partly to be blamed for this phenomenon; health experts say that women will lose muscle mass twice as fast as men will. And because people with more muscle are better able to burn calories while at rest than with people with a greater amount of body fat, women will have to understand that maintaining their muscle mass in their 40s is key to fighting weight gain.

How to build muscle?
The answer is to engage in a strength-training program. Resistance training causes tiny tears called microtrauma to your muscle tissues. Within the 48- to 72-hour period after your workout, amino acids help heal those muscle tears, and this results in stronger muscles.

And the more muscle you build, the more calories you burn every day. Even the process of rebuilding your muscles will expend energy, and will boost your daily calorie burn by 5 to 9 percent. As a result, building muscles through strength training helps women over 40 lose more weight and stay healthier.

And if you’re thinking that strength training means spending every day in the weight room at your gym, there’s no need to fret. Concentrate on getting one day of strength training into your weekly routine — combined with a diet that follows the Paleo diet principals; and that’s all you need to observe a steady increase in your muscle mass as you go through your exercise program.

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