How to transform your body after 40: training, diet and beauty tips

Fitness and nutrition experts have given us the keys to achieving a radical (and healthy) change from the age of 40. Training, nutrition, beauty tips ... This is the guide you needed to achieve it.

There is a universal truth: the older we get, the more difficult it becomes to transform our body to return to the fitness path (if you ever stepped on it). Especially from the age of 40. But difficult does not mean that it is impossible. And if not that they tell celebrities like Jennifer Lopez that she has just turned half a century with a great body that removes the hiccups. To achieve this she has needed perseverance, but it is not the only thing it takes to transform our body at that age.

We wanted to find the keys by consulting the experts of the Metropolitan sports centers: Júlia Ndocky, from the Fitness division, and the nutritionist Nuria Fernández. We have asked them the most common questions: how should we train after 40? What changes should be made in the eating regimen? How can we lose belly fat once and for all? Take note, because what comes next interests you.
For what reason is it hard to shed pounds after 40?

The experts have it clear: 

"Due to the slowdown in metabolism and hormonal changes," they say. "We can say that after 30 our lifestyles tend to be more sedentary. This implies starting to lose muscle mass due to lack of stimulation. And the body, unable to expend enough energy to reduce or maintain fat levels, on the contrary, it tends to retain or even increase them ".

Another determining factor in women is menopause, which complicates weight loss after this age. "Especially after 50", they explain. "The reduction in the creation of hormones makes the digestion delayed down, the capacity to keep a specific degree of muscle tone diminishes, and therefore, the capacity to lessen fat."
Diet from 40

There is no cheating or cardboard here:  

The best way to lose weight is easy is to establish two strategies. "Eat in a reasonable manner with the guidance of a nutritionist dietitian and do practices that suit our necessities," they say. But let's talk now about the first thing: what should our diet be like after 40?

"Nourishments with immersed fat, precooked dishes, refined sugars, added substances and, eventually, nourishments that contain void calories, for example, mechanical cakes should be evaded", reminds us, Nuria Fernández. "Sweet beverages and mixed drinks are profoundly ill-advised. And it is better to avoid those that contain gas since they can cause bloating. It is advisable to eat foods with fiber, as well as to drink a lot of water (one and a half to two liters per day)".
We also asked her why specific foods provide us with interesting nutrients at this age: "olive oil, nuts, legumes, fish with Omega 3 (such as salmon) and vegetables such as tomato, pumpkin or avocado", she tells us.
Training to lose weight after 40

It should be noted that this will depend on the needs of each person. "It is good to be advised by an expert to avoid injuries", explains Júlia Ndocky. Once this is done, exercises and directed activities are generally recommended.

    I work with weights:

 "to tone muscles and keep our cardiovascular system in shape, which will help us lose weight more effectively."
    Aquagym or swimming: "they are great exercises at any age since they involve all the muscles and the impact on the joints is less underwater".
    Pilates or Yoga: "to maintain the toning of the muscles, as well as the correction of posture".

Pre and post-workout snack ideas:

This detail is also important: what should we eat to perform better before and after training? "Prior to preparing, tidbits that give energy are suggested, for example, nuts or organic products with a low glycemic list (apple, blueberries, pear ...). Oats or yogurt are additionally acceptable nourishments to take prior to going to the gym", the nutrition expert tells us. "For after training, fruits such as banana or grape and proteins such as cottage cheese are recommended."
We have already talked about training and nutrition, but how should we take care of our skin after 40? "It is of little use to undergo specific anti-aging treatments or apply certain cosmetics without doing anything else", warns Carolina Hernández Peratta, a specialist in Biochemistry applied to Aesthetics and nutritional and anti-aging coach at Aloft Health Boutique. But beyond talking about miracle creams, she has given us some valuable advice for young skin: keep stress at bay. "Chronic stress has a negative impact on our lifestyle and can affect how quickly aging causes disease.", She explains to us.

Hormones also influence the appearance of our skin:

 "From the age of 35, the hormone production process begins to slow down. This generates a series of conditions that do not allow the body to recover and regenerate," she says. "Ultimately, a holistic approach to stress management, a healthy balanced diet, with vitamins and minerals, and hormones that are optimally replenished will lead to an effective rejuvenation and regeneration process," she concludes.source (1)

 

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