As you age, your body undergoes many natural changes. Some of these may be harder to accept than others, such as loss of muscle mass and a slower metabolism. At 30 you lose anywhere from 3% to 8% muscle mass every 10 years, which is called sarcopenia. As a result, your metabolism slows down, which is why it’s so important to stay as active as possible as you age. We’re here to help and round out the turbocharger to do sports routine for a faster metabolism after 40.
Strength training and lift weights is a necessity to include in your training. Weight lifting is especially helpful in building and maintaining muscle and increases your metabolism. The majority of your exercise should consist of compound movements that activate more muscle groups, challenge you, and burn more calories than your typical cardio workout.
So if you’re looking for a faster metabolism after 40, you’ve definitely come to the right place. Check out this turbocharger routine below and don’t miss out The 6 Best Exercises for Strong and Toned Arms in 2022, Your Trainer Says.
For this first exercise, you’ll be standing in front of the kettlebell and your legs won’t hurt the weight. Push your hips back and squat low enough to grab the kettlebell. Make sure your shoulders are in line with the handle and your torso is straight. Keep your core tight and shoulders down and grab the kettlebell by pushing through your heels and hips. Stand tall and bend your glutes at the top. Before performing the next repetition, change the movement to lower the weight. Do 3 sets of 10 repetitions.
Prepare for this next step by placing a pair of dumbbells in front of you and placing your feet on a stable surface. Keeping your core tight, hips high, and chest high, lower your body under control until your chest is an inch or two off the ground. Then push yourself back up, flexing your upper shoulders and triceps to finish. Do 3 sets of 10-15 reps.
Begin by grasping the pull-up band with your palms facing away from you, just behind your shoulders. Lean back slightly and use your elbows to pull the bar down toward your sternum, squeezing the bands at the bottom of the movement. Push up on the way up, keeping tension in your lats. Give a good stretch at the very top of the movement, allowing the shoulder blades to rise before completing the next repetition. Do 3 sets of 10-12 reps.
Start your dumbbell moves by grabbing a set of dumbbells and placing your foot on a bench or firm surface. Make sure your chest stays high and your core is tight as you push into and away from the heel of your front leg to lift off. At the top of the movement, flex your quads and glutes, then lower with control before completing the next rep. Do 3 sets of 10 reps on one leg before moving on to the other.
For this last exercise, position your body on the back extender so that your thighs are on the pad and your ankles are against your bottom. Push your hips back and lower as if you were doing a hinge. Give your hamstrings a good stretch at the bottom, then come back up and squeeze your glutes to finish. Do 3 sets of 15-20 repetitions.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles read more