That's the headline of the article I was reading a couple of days ago!
It was all about the new fitness trends for 2020 and to be fair it had some pretty decent advice
How walking can help relieve stress and lower anxiety
How important exercise is, not just for our physical well but for our mental health too
And how women over the age of 35 should aim to increase muscle tissue so that they lessen the risk of osteoporosis when they hit peri-menopause
What it didn't really go into much was how you do that....
Yes, it mentioned how important exercise is for us women 35+ but it didn't really touch on what type or how often you should do it
So here I am to save the day !! Ha Ha
I'm pretty stoked that women 35+ are actually getting a mention in these type of magazines now, as a few years ago it was all young gym bunnies that they were trying to reach and us 'mid-lifers' got left on the shelf so
to speak
So what type of exercise helps us build muscle and how often should you be doing it??
Well first up, don't be put off by the term 'building muscle'
It doesn't mean you need to train to become a stage ready body builder,
unless that's your thing of course
Building muscle simply means building muscle tissue in your body, that's it!
As we age we naturally have a decline of muscle tissue in our body which is often when women complain that they're bodies have become much softer and much less toned than it was when they were younger
A toned body requires muscle tissue in order to look lean, taut and tight
BUT if you have a layer of fatty padding on top of the muscle tissue you won't actually see it and it will seem to have lost that toned look (although you can be strong underneath but just can't see it due to a layer of excess
fat)
^^^ That's just one part of the equation ^^^
The second part requires you to eat adequate protein to fuel your body correctly
so that your body can actually build that muscle it needs to looked toned
And this is an area I believe that a lot of women don't address,
or possibly just don't understand that much and therefore shy away from it
You should aim to eat 1.25g - 1.5g of protein for every KG you weigh....
It's not just important for building muscle but also for losing weight
as it keeps you fuller for longer, something that may stop you binging
and keep you in a calorie deficit which means your body will burn fat easier.
There’s obviously a bit more to it science wise but I’m sure that will bore you so we’ll leave it there!
Now back to the type of exercises to tone up and build muscle for a healthy body...
I'd suggest you start off with simple body weight training utilising as many muscles in the body in a workout that you can each session.
Squats, Lunges, Pushups, All Body Weight Exercises that challenge you and make you stronger!
Much like what we will be doing in my January Jeans 2020 Challenge!
You will get some simple training videos in there and in just 28 days you will be stronger than you are now!
Plus there will be 2 nutrition plans for you online so you can get a handle on your diet too!
If you want to get off to a healthy and fit start in 2020 then my January Jeans 28 Day Challenge will help you do just that! And if you sign up right now you can save 10 quid on the early bird offer!!
CLICK HERE TO GET SIGNED UP FOR JANUARYS ONLINE PROGRAM
Nicki x
PS: If you live local to Bromsgrove and prefer to workout with a group of like minded people then my 28 Day January Jeans Challenge LIVE will be right up your street.
This will be taking place at The Studio.
Our 28 Day January Jeans Challenge will take you that first step to a slimmer, fitter, healthier body
You could go it alone of course but you will get much better results working out in a group of like-minded people!
Early Morning Sessions are Monday, Wednesday and Friday at 6am – 6.45am.
Starts 6th January 2020
CLICK HERE TO SIGN UP TO JANUARY JEANS CHALLENGE LIVE 2020
Evening Sessions – Choose your 3 sessions from Tuesday 7pm, Wednesday 6pm, Thursday 7pm, Saturday 10.30am and Sunday 9.30am.
Starts 6th January 2020
CLICK HERE TO SIGN UP TO JANUARY JEANS CHALLENGE LIVE 2020
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