Let’s be honest: Aging can bring some rough shocks to deal with when it comes to your body. In fact, one of the hardest things about to 40’s gain weight so easily, and it is a time consuming effort to lose it. But we are here to save your 40s and beyond with body weight training it will help you lose 10 pounds by the age of 40. Stay dedicated to this routine, and you will watch the weight go down!
Maintaining a healthy lifestyle at this stage of life sometimes takes a backseat from the many obligations that arise. Challenging careers and family responsibilities make it much more difficult for you to make yourself a priority and stay dedicated to a fitness plan. If you expect to lose 10 pounds by 40, you need to take good care of your body, from what you do to how it performs. Strength training and cardio regularly.
An underrated training tool that we will emphasize today is bodyweight training. It’s a great way to burn calories and increase your daily physical activity. Not only is it low stress, but it can be done anywhere and will help you build muscle.
Let’s start you weight loss travel with this bodyweight workout. Here are exercises you can complete each week. Perform the following 3 to 4 sets of back-to-back moves, and get ready to lose 10 pounds at 40.
Pushups with Elevated Legs start with you taking a push-up position; your hands should be shoulder width apart. Lift your feet up, and place them on a firm surface such as a bench or box. Keeping your chest high and core tight, lower yourself down while maintaining control until your chest hits the ground, then raise yourself up by pushing your palms up. Flex your triceps and chest at the top to finish. Do 3 to 4 sets of 10 to 15 reps.
To do a Chin-Up, start by reaching for the bar just outside shoulder-width apart with your palms facing you. Hang completely from the bar, and pull your shoulders down. Next, pull your body up onto the bar so that your chin is clean, squeezing the lats and upper back. Be sure to lean back slightly, reaching from your sternum rather than your chin as you rise. Lower yourself back into a full hanging position before doing another repetition. Complete 3 to 4 sets of 6 to 8 reps.
To do this exercise, place your back foot on the bench, and step forward. Lower your body completely. Go halfway up, then down again, and up again, flexing your quads and glutes to finish. It counts as 1 rep. Complete 3 to 4 sets of 10 reps for each leg.
Side Plank with Rotation begins by forming a side plank position with your shoulders parallel to your elbows and your feet stacked on top of each other. With your core tight and glutes squeezed, take your upper arm and twist it under your body in a scooping motion to the other side. Twist your elbows, and squeeze your shoulder blades to finish. Do 3 to 4 sets of 10 reps for each side.
Start the V-Up by lying on your back with your hands above your head. Your legs should be fully extended. Press your lower back into the floor, and begin the movement by lifting your legs straight up and reaching your hands toward your feet. Tighten hard at the top, then lower yourself using the controls, and return to the starting position. Complete 3 to 4 sets of 10 to 15 reps.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim