As you age, your body undergoes many natural changes. Some may be more difficult to accept than others, such as loss of lean muscle mass and a slower metabolism. After you hit 30, you lose anywhere from 3% to 8% of muscle mass every 10 years, known as sarcopenia. This slows down your metabolism, so it’s important to stay as active as possible as the years go by. We’re here to help and we’re turbo-charged work out routine for faster metabolism after 40 .
Strength training and lifting weights need to be included in your training. Weight lifting specifically helps build and maintain muscle and elevates your metabolism. Most of your workouts should consist of compound movements that activate more muscle groups, challenge you, and burn more calories than your typical cardio.
So if you’re looking for a faster metabolism after 40, you’ve definitely come to the right place. Check out this turbo-charged routine below, and then don’t miss out The 6 Best Exercises for Strong and Toned Arms in 2022, Says a Trainer.
For this first exercise, you will stand in front of the kettlebell with your feet outside the weight. Push your hips back, and squat down low enough to grab the kettlebell. Make sure your shoulders are in line with the handle and your torso is straight. Keep your core tight and shoulders down, and choose to push the kettlebell through your heels and hips. Stand up tall, and flex your glutes at the top. Reverse the motion to lower the weight before doing another rep. Complete 3 sets of 10 reps.
Place the pair of dumbbells in front of you, and place your feet on a stable surface. Keep your core tight, hips high, and chest high, and use your control to lower your body, coming down until your chest is an inch or two above the ground. Then, push yourself back up, flexing your upper pecs and triceps to finish. Complete 3 sets of 10 to 15 reps.
Begin by gripping the lat pull-down bar with your palms facing away from you, just outside your shoulders. Lean back a little, and pull the bar down towards your sternum with your elbows, squeezing your lats at the very bottom of the movement. Resist on the way up, maintaining tension in your lats. Get a good stretch at the top of the movement by letting your shoulder blades come up before you do another rep. Complete 3 sets of 10 to 12 reps.
Begin your dumbbell steps by gripping dumbbells and placing your foot on a bench or sturdy surface. Make sure your chest stays high and your core tight as you dig into the heel of your front foot and push off to step up. Flex your quads and glutes at the top of the movement, then lower yourself under control before doing another rep. Complete 3 sets of 10 reps on one leg before switching over to the other leg.
To perform this final exercise, place your body on the back extension machine with your thighs on the pad and ankle against the bottom. Push your hips back, and lower yourself as if you are doing a hinge. Get a good hamstring stretch at the bottom, then come back up, squeeze your glutes to finish. Complete 3 sets of 15 to 20 reps.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more