Gameplan For Women On Getting In Shape At 40 And Beyond

Gameplan For Women On How To Start Getting In Shape At 40 And Beyond

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Are you afraid you're going to be fat, frumpy, and 50? Here's what to do.

Have you ever had a moment when you looked in the mirror and almost didn't recognize the person looking back at you?

Well, it doesn't have to be like that.

Sometimes, we seem to forget about ourselves due to our busy lifestyle trying to juggle work and family that seems to get busier year after year.  

In turn, this often makes it harder for women to think about how to start getting in shape at 40 because they feel it's almost too late. 

As you age, your metabolism starts to slow down.

When compared to your 20's, you’ll more than likely burn 300 calories less as you go through your 40's.

Add in a crazy hectic work schedule and it's no wonder you can't find time to eat right let alone workout.

Just Need a Plan

Losing weight and how to start getting fit after 40 is possible though.

And it’s doable as long as you have a plan in place.

It may be tough at first considering that we are nurturers by nature, spending time taking care of others before ourselves. 

Yet, there’s a way to nurture ourselves even when we think it’s near impossible.

But nothing comes together if you don’t have a plan.

For example, if your days are usually busy, you can challenge yourself to get up earlier than usual.

I know this is difficult if you consider yourself a night owl vs a morning person, but getting up early will allow you extra time to yourself.

If the whole house is up at 8 AM, get up an hour earlier.

You can utilize that one hour block to fit in a quick home workout.

It doesn’t even have to last the entire hour.

You don't need to spend a ton of time or drag yourself to the gym to get in shape.

This article will cover some common mistakes that lead to an unhealthy lifestyle and reveal how to start getting fit after 40 instead:

women walking exercise

Not Mixing It Up

When you go for walks, don't just meander and maintain the same speed every time.

Why not challenge yourself and change course. Do you know any hills close by?

Walk up and down it. Even a slight incline will burn more calories.

And as an added bonus, it will also tone your backside.

Now if you don't have this type of terrain nearby, then change up your pace from time to time to maximize your walks.

Sometimes, getting a fitness watch that tracks your distance and heart rate will help you stay motivated and aide in your weight loss efforts.

Not Pushing Yourself

Believe it or not, the body is far more capable in most cases than our mind gives it credit for. 

You’ll be surprised how much you need to push yourself and still be alright.

With that being said, you'll only have to make small changes in order to start feeling better and seeing improvement. 

If the gym seems intimidating, then hire a personal trainer to get you started if you can afford it.

Likewise, there are resistance bands you can get that will give you a great workout you can do at home.

They come with 5 increasing levels of difficulty so you can start out slow and then be able to challenge yourself as you get stronger.

poor eating habits

Poor Eating Habits

Unfortunately, the busier our lives get, the harder it seems to eat right.

When you have a crazy schedule and a family to feed, it's easy to see why fast food and already prepared processed foods are go-to items.

However, with a little planning, you'll be able to make better choices.

Meal prepping is the key.

Plan out your meals and snacks for the week, then make a grocery list. 

Ideally, choose meals that can be cooked in large quantities so you'll be able to freeze for later use.

An instant pot is a great way to make delicious recipes that yield multiple servings.

Choose a day that is most convenient for you and cook and prepare your snacks and meals. 

Luckily, you can order containers that will make this easy to store and carry with you.

Snacking Too Much

The concept of eating every couple of hours to keep your metabolism going has been debunked by numerous research studies

In fact, so has the old adage that breakfast is the most important meal.

Actually, eating 5 or 6 small meals a day only keeps your blood sugar and insulin levels high.

And when these levels are elevated, you will never burn fat and lose weight.

Keto After 40

You should listen to your body and only eat when you're hungry, not because you're suppose to.

Try to have at least 12 hours between your last meal the night before and your 1st meal the next day.

Even better, take it a step further and try intermittent fasting

This is a great weight loss tool that is simple and best of!

Not Sticking With It

As with anything, consistency is the key.

Just because you miss a workout or have a cheat meal, don't let this be a reason to abandon all your efforts.

Enlist help from your family and friends for support and encouragement.

Better yet, see if someone will join you on this journey.

That way when one of you doesn't feel like working out, the other can step in for the needed motivation.

Put Down The Heavy Weights

Contrary to popular belief, you don't have to lift heavy to gain muscle.

This will actually put you at risk for injuring your tendons, joints, and ligaments.

Instead, use bodyweight exercises such as lunges and squats

If you add weights, make sure you start out with light ones and only increase when you feel strong enough.

relying on hand weights

Not Wearing The Right Shoes

If you’re looking for shoes, find ones that are made for the type of workouts you want to do.

Whether you'll be increasing your walking or maybe taking up running, finding the proper fit is important.

There are specialty stores that can help with this and most of them will let you try them out a spell to see if they work for you.

They do tend to be more expensive, but the health and comfort of your feet can't be of looked. 

With that being said, you can also rely on trail and error, so long as they support you and give you the best comfort possible.

Not Getting Enough Sleep

This goes without saying, yet most of us don't get the necessary amount.

Believe it or not, 7 to 9 hours of sleep a night is optimal for a great workout...even if it consists of walking.

Even losing a few hours of shut-eye will not only affect your workouts but also your performance at work.

You must take steps to ensure quality sleep every night.

Try to go to bed at the same time, stop eating at least 2 hours (ideally more) before bedtime, and quit using all electronics devices 3 hours before lights out.

Now if you are one of those who practically fall asleep with your phone in hand, then try blue light blocking glasses to protect from the LED light emitting from your device.

This light signals the brain to stay awake and will make sleep elusive.

Also, your bedroom should a sanctuary for you to recover in from your hectic day.

Have a comfortable bed with soft sheets that you'll want to crawl into.

Keep the temperature cool and the room dark which will also help induce sleep.

A well-rested night will yield great results in your workouts and throughout your entire day.


As women, we are often pulled in all different directions, while being expected to keep it together and look great.

Luckily you are strong and your body and mind are built to take on challenges. 

Now is the time to accept them and conquer your weight loss and fitness goal.

Use these strategies to make the second half of your life the best part of your life.

Just remember to stay positive, be consistent, and take it at your own pace.

You can absolutely be fit at 40 and beyond.