What fitness in your 30’s should look like
Remember in college when you would eat have a pizza and not gain a pound. Gone are those days my friend
By your 30’s your metabolism has decreased 1-3%. Meaning you are burning less calories over time, so you may have seen that weight just keeps creeping on your body!
From the time you are born to around the time you turn 30, your muscles grow larger and stronger. But at some point in your 30’s, you start to lose muscle mass and function. The cause is age-related sarcopenia or sarcopenia with aging.
Physically inactive people can lose as much as 3% to 5% of their muscle mass each decade after age 30. Even if you are active, you’ll still have some muscle loss.
So not only has your metabolism gotten slower, but now you are losing muscle which also leads to less calorie burning throughout the day.
Now that you are in your 30’s you have to start thinking about your health. Fitness shouldn’t even be an option anymore, you need to have this in your life. Exercise is the best preventative medicine you will ever use.
How should I workout?
Now is the time to hit the gym if you haven’t already. You need to add in resistance training. What is resistance training? Any time you are pushing or pulling against resistance, muscles are putting in effort to perform an exercise. The more weight you add the better.
When you add in resistance training a few things happen, your metabolism increases due to Excess Post Oxygen Consumption (EPOC). EPOC is the amount of oxygen required to restore your body to its normal metabolic rate. Your metabolism can increase up to 36 hours after depending how hard you push yourself.
Resistance training tightens your skin. Yep, this is true. If you have over 100lbs to lose, you will have loose skin. Resistance training helps tighten your skin. It also help get rid of cellulite. (Read my article on cellulite here)
That tone and lean look you see on the cover of magazines, that comes from resistance training. You will not look like a body builder if you add weights to your routine, it takes a lot of supplements to look that way. Plus, When women workout, our natural testosterone increase, but our lovely friend estrogen increases as well to balance out the hormonal change. So you won’t look like a man.
You should be adding in resistance training at least 4 times a week to see the benefits. I have a workout routine for you already made for you in my 21 day metabolic reboot plus
Let’s first establish that cardio is first the best thing you can do for your heart and lungs. Being in good cardio shape means that your resting heart rate has lowered and it takes less time to recover after a cardio workout. OR how quickly your heart rate goes back to normal. Cardio is good for your health and it also helps burn fat. Another added bonus to doing cardio.
You should be doing cardio at least 3 times a week to see the benefits.
Examples: 30-40 mins with your heart rate in fat burning mode.(read how to do that here) Take a fun class that interest you. Take up a sports activity that you get a great workout in. Just find something you like doing so you will stick with it.
We have all heard it, stress releases cortisol in your body making it hard to lose weight. Finding ways to cope with stress is going to help you in your weight loss. In our 30’s, we are hustling everyday. It’s easy to take on more than we can handle. Working out is a great way to release stress, it releases endorphin’s or happy hormones, in turn, making you less stressed. Here are some products that will help you release stress
Examples: try meditation, or yoga. Go for a walk at night. Take up a hobby that gets your mind off what you are stressing about
If you haven’t started a fitness routine by now, its time to start fitting it in. The benefits in bringing fitness part of your life will be so positive. Fitness isn’t just for cosmetic reasons, in your 30’s it’s now for your health. Take the time to take care of your body and it will take care of you
Author: Monica Perry
I’m a metabolic magician, nutrition nerd, exercise expert, and motivation master. I help women get fit quickly with the most food and least exercise.
♥ Holistic Nutritionist
♥ Sports Nutrition Specialist
♥ Personal Trainer
♥ Health and Weight Loss Coach
♥ Behavior Modification Specialist
I’m always researching, looking for loopholes that make losing fat easy… because I believe life is hard enough and getting fit shouldn’t be, ya feel me?
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