If you want to lose weight and lose fat, the more intense the exercise, the better. Choosing projects that match your age will result in twice the result with half the effort. Lipid-reduction coach Katie Penland shared in "Women's Health&qu...
If you want to lose weight and lose fat, the more intense the exercise, the better. Choosing projects that match your age will result in twice the result with half the effort. Lipid-reduction coach Katie Penland shared in "Women's Health" that he was over 40 years old, replacing running by walking and retraining. Not only did he successfully lose fat for the first time after he was 40, he also made his body healthier and stronger.
Although running burns more calories per minute than walking, it does not mean it is more effective for fat loss. Panlan gave up running and changed to walking was one of the "most natural (but also the most controversial)" ways she could lose fat and see the body lines when she was over 40. Panlan has been running more than 40 miles (about 64 kilometers) every week and often participates in marathons. Later, it changed to walking 80 million to 10,000 steps a day.
Panlan gave himself six weeks of time, with a set of plans for women who have never been around for menopause, and the physical changes seen during those six weeks are more obvious than in the past few years. She reminded that if the method used to stop and stop moving forward when she was 2 or 30 years old, the problem lies here. The body changes with age, so the needs for fitness and fat loss will also vary. Here are all she has experienced and has learned:
1. Rebuilding the muscles that have been lostPanlan pointed out that the goal is to reduce weight or shape it, and running alone cannot be done. Excessively intense aerobic exercise breaks down existing muscle tissues to generate energy. Maybe the numbers on the weight will also drop, but that is just a temporary reduction.
Muscle burns more heat than fat. Muscles have higher epithelial activity and require more energy to maintain muscles than fat. This means that women with more muscle mass can burn more heat even if they do nothing and just sit and watch Netflix.
Not only that, women with more muscle mass will also need to generate more energy when exercising, so they burn more heat when they are more muscle contracted. Women lose muscles at age, so they need to focus more on gaining muscle.
Panlan pointed out that female runners tend to have higher corticol levels than others. Corticol is a stress hormone. If not controlled properly, it will have many negative effects on the body, including increased blood sugar, weight gain, low immunity, digestive problems and heart disease.
Walking can help you control the above problems. Walking is a low-strength movement, and the cortical alcohol fluctuation generated is smaller, which can also return to normal levels faster. At the same time, it can maintain the benefits brought by sports, which is especially helpful for people with high pressure.
3. Become strongerPanlan said that the weight gained more than 15 pounds (about 6.8 kg) for a period of time. It was not until the body stopped running vigorously and changed to weight training and walking that the body truly returned to balance and was stronger than before.
She said that if women are in the midst of absolute or menopause and cannot see the changes they want when running every day, please listen to their bodies. This does not mean that you can't run anymore, it's just that you need to find a different way of balance.
4. No longer use weightPanlan reminds not to fall into the myth of weight numbers, and stop focusing on the ideal weight that should be achieved. She is willing to weigh more but has muscles, and she should not weigh less and have no muscles. Muscle tissue is more dense than fat, and people with muscles usually look thinner, even if the weight is actually heavier.
5. No longer calculate the heat. Focus on the proportion of nutrientsPanlan focuses on correct nutrition supplementation and focus on the intake of macronutrients (protein, carbohydrates and fat). Women over 40 will lose muscle naturally. Therefore, nutrients must be taken more accurately to ensure sufficient energy to support muscle growth and maintenance. If you take too little heat for a long time, the body cannot repair and rebuild muscle tissue, which will lead to muscle loss. So no matter how hard you work in the gym, if you don’t get enough nutrition, you won’t be able to see ideal results.
6. Add to the training tablePanlan arranges 3 to 4 weight training times a week, each time for 30 minutes, and pay attention to the correctness of the movement. Correct posture can speed up results. Focus on the most difficult part of training. Retaining the target muscles and paying attention to the core and posture will really help.
7. Sleeping for 8 hours a day is very important. The body repairs and rebuilds the muscle tissue during this period to allow the muscles to grow. As long as possible, sleep for 8 hours is the goal. 8. Recent days of restrest days are very important for muscle growth. Muscles are repaired and rebuilt during rest. During this period, the body will actively repair the muscle fibers that are damaged during exercise, allowing muscles to grow.
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