In your 40s it is easier to gain weight than lose it because your metabolism slows down
In your 40s it is easier to gain weight than lose it because your metabolism slows down. There may be various changes in your activity level, eating habits, hormones, and how your body stores fat—all of which play important roles. However, with some important steps that you can follow, it is not that difficult to stay fit and achieve a lean physique as you get into middle age.
US-based fat loss and strength coach Nick Conaway has shared a comprehensive five-step system that can help you achieve your peak fitness goals through following a healthy and clean lifestyle—which includes diet and exercise. Through his social media account on Instagram, The Fit Over 40 Man has shared some interesting tips that can help you get in shape.
Train in the morning
According to Nick, morning hours are the best to train and achieve your best fitness levels. Early morning workouts can help you get a leaner physique by boosting fat-burning, improving metabolism, and enhancing overall health. According to studies, exercising between 7 and 9 a.m. is associated with lower BMIs and waist circumferences.
Do not eat early morning
While the concept of a post-workout fuelling window has always been there, Nick says that you need to wait for at least four hours to eat after exercise, as it helps you become lean.
According to Nick, it helps you avoid the sudden energy slump that follows a workout and reduces the chances of impulsive or careless eating throughout the day. It also helps your body use its own energy stores for a longer time rather than depending on the rapid energy boosts from frequent meals.
Prioritise protein
“Three big meals, two snacks. Keep it high protein and simple. Build muscle, burn fat, stay full,” said Nick.
Protein helps build your muscles while helping your body recover after a workout. Foods that are loaded with protein include fish, poultry, tofu, and paneer and give your body amino acids. Other nutrients that support muscle growth, such as iron and omega-3 fatty acids, may also be present in the greatest diets for growing muscle.
Move more
According to Nick, it is important to take at least 8,000+ steps a day and stay consistent with it for the long term. 8,000+ steps a day". You're probably hitting 4k. Bump it up. Consistency beats perfection," he suggests.
Staying active throughout the day can significantly help reduce the risk of cardiovascular disease and other chronic illnesses as well, apart from reducing stress and losing weight.
Sleep
The final step addresses sleep habits. "A 4 am wake-up means nothing if you're scrolling till midnight. Poor sleep = low T, high cortisol, stalled results," he warns.
It is important to get adequate sleep to achieve a lean physique, as it impacts metabolism, hormone regulation, and overall health - all linked to weight management. Aiming for 7-9 hours of quality sleep per night is generally recommended to support fat loss and maintain a healthy weight.
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