Will You Get Fat After 40?

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Will You Get Fat After 40?

Believe it or not, it is possible to stay fit as you get older. Find

out how much you'll weigh in two, five and 10 years — and learn how

to stave off those extra pounds.

by Kalish

Beginning a new exercise program can be daunting at any age. But

after hitting the big 4-0, many women say they have a particularly

hard time voluntarily working up a sweat. Laure, for example, has

good intentions when it comes to working out, but the 43-year-old

Lifetime Online community member admits that she dreads how long it

will take to get fit again. " When can I reasonably expect to see

some results? " she wonders.

Not to worry. Though it's true that metabolism and muscle slowly

start to wane when women hit their mid-30s, " the main roadblock to

getting into shape from the late 30s onward is psychological, " says

Miriam E. , Ph.D., director of the Center for Physical Fitness

at Tufts University. " Women tend to believe that their bodies have

stopped cooperating. But you can still lose fat and build muscle at

40, 50 and beyond — and end up stronger and more toned than you were

in your 20s. " If that's not motivation enough, Dr. , who is

about to turn 40 herself, says, " exercise becomes even more

important as we age. It's key to preventing osteoporosis, diabetes,

cardiovascular disease and a number of other health problems. "

Here's our guide to getting fit again, no matter what your age.

Go slowly.

" Aim to exercise for only 15 or 20 minutes at a time in the

beginning, " suggests one Lifetime community member, " or if that's

too much, do even less. " Short workouts can still do a world of good

for your mind and body. In one recent study, a group of sedentary

women were put on a program of 20 minutes of aerobic exercise plus

20 minutes of weight training, three times a week. " After eight

weeks, they lost an average of 3.1 pounds of fat, built 2.5 pounds

of muscle, lost 1.3 inches on their hips, and increased their

strength by 60%, " says study author Wayne Westcott, Ph.D., fitness

research director at the South Shore YMCA in Quincy,

Massachusetts. " They also increased their energy and self-

confidence, and their clothes fit better — all without dieting. " As

you get stronger, try to add five minutes a week to your sessions.

This slow-but-sure approach prevents injury and beginner burnout — a

huge hurdle for exercisers of all ages.

Lift and learn.

Many women shun strength training in favor of more heart-pounding

activities. As a result, they miss out on a fabulous fat-busting

strategy. " I'm getting great results by adding strength training to

my workouts, " reports Lifetime community member Trish Ann. " I wasn't

making any progress before, but I'm kicking butt now! " The reason:

Muscle revs up metabolism. " Extra muscle means additional calories

burned — even when you're at rest, " explains . " This more than

makes up for any metabolic slowdown you might experience in your

40s. " And there's no need to do lots of sets when you lift. " One

challenging set of 10 to 15 repetitions is just as effective as

three sets, " says Dr. Westcott.

Drink up.

Starting around age 40, your body is less capable of detecting

thirst. So if you rely only on a dry mouth to tell you when to

drink, it's likely that you're well on your way to dehydration.

Westcott recommends 12 glasses of water on days you exercise; drink

at least four of these during your workout. And try to drink at

least eight on other days.

Break it up.

Too busy for a straight half-hour at the gym? Squeeze exercise in

whenever you can. One 10-minute walk at lunch and another after

dinner add up to a solid 20 minutes of aerobic activity for the day.

Climb a couple of extra flights of stairs instead of taking the

elevator and you'll reap even more health benefits. " You know you're

working hard enough, " says , " if you feel warm and you're

breathing a bit faster than normal. "

Get support.

" On Saturday morning my neighbors come over and we all lift weights

together and catch up on each other's lives, " says . Go to

Lifetime Online's Message Boards for tips on how to stay motivated.

You may even find a fitness buddy who will lend you support. As one

woman notes, " [it's] like going to a health trainer, nutritionist

and positive mental attitude coach all in one! "