Weight Loss Exercise Plan For Women Over Forty – A Sustainable Approach

women over fifty fat loss

a work out that saves time and delivers results


A cursory search on the Internet will yield several variations of a weight loss exercise plan for women. Do these work? If your goal is to simply lose weight, many of these do work. However, if your goal is to lose weight and keep it off, that is an entirely different matter if you are over forty or maybe even over fifty.

If you are looking for an effective way to lose weight and prevent it from coming back, exercise alone is not enough. In order to find long-term success, it is imperative to modify various aspects of your lifestyle, including your diet (what you eat and your attitude and approach toward eating), managing stress, sleep and rest, and exercise.

One of the key mistakes women over forty  make when they exercise to lose weight is to overdo it. Many think that in order to shed pounds from their bodies, they have to punish themselves in the gym. However, over-exercising can be counter-productive. It creates stress and can disrupt restful sleep.

Here are a few things to keep in mind when exercising for weight loss if you are a woman over forty or even over fifty.

Try to move a lot during the day but keep the pace slow. One activity that fits the bill perfectly is walking. Walk going to the store instead of riding your car. Park your car a little farther so you can walk a few yards. The important thing to remember is to keep your heart rate below 80 percent max. The best way to know if you are within that rate or if you have exceeded it is when you can still talk. If you are having difficulty talking, you have exceeded the 80 percent max. Apart from walking, you can also try biking, swimming or rowing.

One of the key things people should do when trying to lose fat(but most women avoid) is to lift heavy. The key idea behind lifting heavy (not only weights, but even your own body or even things that you can find around you) is to gain functional strength and not simply develop what are called show muscles. Apart from helping with your weight loss goals, lifting can build strength and tone muscles and reset your hormonal balance.

Short intervals of high intensity training, or “HIT” is also beneficial for sustainable fat loss. You can do this on what is called “spin bike” at the gym, this keeps it low impact on your joints.  Usually 6 intervals of one minute peddling as hard as you can against maximum resistance and then two minutes recovery just peddling without resistance.Whatever activity you choose to use, the key thing to remember is to put out maximal effort. Doing HIT’s  at least once a week  combined with weights on an alternate day can bring noticeable results.

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