What to do if you gain weight with age. The tactics here are simple.
The tactics here are simple, but they must be strictly adhered to. Age-related weight gain is a natural process, and we know what to do with it, Ukraine , Ukraingate , 17 , February , 2022 | Sport
Minus and plus
With age comes wisdom, financial independence, self-confidence and weight – not only in society, but also in the form of excess body weight. At the age of 30, the level of testosterone, progesterone and growth hormone begins to decrease in the body. As a result, muscle mass decreases. Libido and mood are also not the same as in 20 years. The only thing that gets bigger is the adipose tissue. But do not worry, everything can be fixed.
Life is not sugar
Work and family are somehow associated with high responsibility, and hence with high levels of stress. You sleep worse, you have less energy – and you (instinctively) reach for the most obvious source of doping, sugar. Go easy! Noticeable fat deposits on the waist – one of the signs of impaired insulin sensitivity, in which the body is less able to control blood sugar levels.
Eventually you continue to gain weight. To break out of this vicious circle, you need to lose weight, rest a little more and train a little more (preferably outdoors).
Everything is calm in the swing
You may want to bet on cardio. Well, it is good for the heart, but not as effective in solving your problem. Increase the level of declining growth hormone helps the load on the rapidly shrinking muscle fibers, ie strength training. But keep in mind: do not drive yourself, work calmly with the iron and do not forget about the importance of recovery after training.
It’s all about the muscles
Have patience – a systemic approach is important here, not abrupt exhausting weight loss in the hope of preserving the result forever. Recall: a decrease in hormone levels in middle age leads to a gradual decrease in muscle mass. Your goal is not so much to lose fat, but to give a second life to the muscles with dumbbells and barbells. And do not overeat.
source : Ukrgate
