Why is it so difficult to get Killer Abs after 40?
You’ll be pleased to know that there’s a perfectly logic explanation for why it’s much harder to achieve that six-pack once you’re over 40!
Firstly, your metabolic rate slows by between 3-5% each decade. Secondly, as you age, you lose muscle mass and thirdly, there are quite a few hormonal changes taking place. Add to that a sedentary job, stress, family commitments and weight gain and you can see why it might be more of a challenge.
Now there’s no need to despair because you can do something about it and yes, you can achieve Killer Abs. It’s just going to take a bit more work.
Here’s what you need to do – You need to exercise more!
Sounds simple? It is. You just have to compensate for that 3-5% your body isn’t burning anymore.
Here’s my Fitness and Nutrition Plan for Killer Abs after 40:
Exercise – Weight Training
Combining weight training with your normal activities (running, walking, cycling, playing sports etc.) will help you to keep your muscle mass, so your metabolic rate will stay high.
There’s no mercy on this plan! I’m talking pull-ups, dips, squats, ball throws and snatches. And there are no exceptions, you can all do this – I taught my Mum how to do squats at 70! If you’re worried or have an injury, just ask for options to scale the exercises to your level, but try not to miss out any of the above. Trust me, they work.
Nutrition – Controlling Glucose & Balancing the Hormones
You can control the hormonal imbalances that come with age, with food. What I’m recommending is a sensible plan that will see you restrict your calories but won’t have you feeling hungry all the time.
Forget low-fat or protein-only diets and never think about skipping a meal. You simply need to get the right proportion of protein (30%) to carbs (40%) and to fats (30%) at each meal (including breakfast).
Now when I say fat, I mean the best of fats and that’s fish oil, but if you’re a veggie or vegan, a few almonds, a small handful of peanuts, a few slices of avocado, a teaspoon of olive oil or coconut oil are all fantastic substitutes.
There’s no need to be scared of carbs, either. You can substitute the bread and pasta for high-carb content vegetables like spinach, broccoli, watercress, lettuce and asparagus. Oats and barley are fine twice a week.
For protein? Think lean chicken, turkey, fish and eggs.
So, are you serious about those Killer Abs? Then get started! Oh and let me know how you get on.
Laura M