Is your metabolism tanking?
My good friend and female fat loss over 40 expert, Shawna K, sent me a cool article for you on the top five questions she gets regarding fitness, fat loss and menopause. You can read more about what she has to say here.
You don't even have to be nearing or in your 40's to follow her advice.
She's got ways to turn your metabolism around or totally prevent it from tanking:
Here's the article:
Should I Blame Menopause?
By Shawna Kaminski
Author: Female Fat Loss Over 40
I get a lot of questions from my fitness clients. Since we all tend to experience similar issues, I thought it would be helpful to address some of the most common questions I get.
Q: When a women reaches menopause, is it really harder to lose weight?
A: Although more of a commitment is needed as we age, it's always possible to lose weight at any age. Proper and consistent diet as well as more intensity in your workout is needed. The majority of people KNOW what they should and shouldn't be eating; it's the consistent application of knowledge and adding exercise daily that counts. By the way, it doesn't mean you have to starve yourself or workout longer to lose weight.
Q: What's happening with hormones that may affect weight gain?
A: As women age, their ovaries produce less estrogen. Therefore the body tries to find a way to continue the estrogen production by converting calories to fat cells which can actually produce the estrogen your body is looking for. If you rely on a low fat and high carbohydrate diet heavy on refined and processed foods, your body may become more insulin resistant. When this happens, whenever you eat carbohydrates, your body is more likely to turn those calories into fat as opposed to using those calories for energy.
Q: Is menopause the reason for weight gain?
A: No, menopause can't be solely blamed for weight gained within this age group. What's often the culprit is the sedentary lifestyle that occurs in the decade prior to menopause. Your body is slowing trading muscle for fat. Muscle is metabolically active calorie burning tissue... fat is just "dead weight". So as you lose muscle, you'll get fatter eating less food and this is why many complain that they are eating less and still gaining weight. It just seems to catch up with you and is noticed in our forties.
Q: Does metabolism actually slow down at menopause?
A: Since sedentary men at this age can also experience a similar gain in weight and slow down in metabolism, it's not menopause per se that's the reason for a tanking metabolism. Studies show that for those that are sedentary, there can be a 1-2% loss of lean muscle mass per decade - or 10-15 lbs that is replaced by fat. Having a higher fat to muscle ratio will result in a slower metabolism. So it's important to remain active throughout your 30's to prevent the loss of lean muscle mass.
Q: What's the best way to slow down or reverse this process?
A: Start resistance training immediately! - You'd be surprised to hear that body weight only training is one of the safest and most effective ways to increase and maintain muscle mass in women in this age category. By adding and maintaining muscle, you will preserve and even elevate your metabolism as you age. And don't think for a minute that you'll get that overly developed muscular look-if only adding muscle was that easy. A woman's hormonal make up is not such that this is even possible. Lift weights and lift as heavy as you can and you'll still only add modest amounts of this good stuff.
Q: Do I have to go to a gym for marathon workouts?
A: Absolutely NOT. In fact, you can do 20 minute workouts right in your own living room. You can use your own bodyweight, some light resistance coupled with high intensity interval sets in just the right combination to literally reverse the clock. You'll be surprised at what you can accomplish in a short time, a small space and some solid coaching from me J
Q: What about 'cardio'?
A: Stop it. Plain and simple. Studies show that steady state cardio is the LEAST effective and most time consuming attempt at fat loss out there. You will NOT get the body of your dreams at the treadmill, on any other cardio machine or even on the jogging path. Just stop it. A special combination of resistance training and low impact interval training is your fat loss solution.
There you have it, some of the most common questions that Shawna gets asked.
Surprisingly the 'symptoms' of menopause can be addressed, but it takes someone who's 'been there, doing it' to help out.
If you've read this far, you'll want to read a little more here.
To Your Success,