by Gymnast reveals what you need to do and eat to lose weight.
With summer approaching, most of us have already started thinking about what diet and exercise regimen to follow to get the summer body we’re looking for.
According to personal trainer Sarah Lindsay, the secret to weight loss for women approaching or past middle age is very specific, and the method to achieve the goal may seem…unconventional.
The 43-year-old personal trainer has previously represented Megali
Britain has competed in three Olympics as a figure skater and currently runs luxury sports brand ‘Roar’ with her husband, runs 4 gyms – three in London and one in Dubai – and a platform success online workout.
Workout videos of gymnast Sarah Lindsay:
She points out that three-quarters of the women she trains lead perfectly normal lives and that more than half of them are approaching or already in menopause. According to the famous sports guru, for women over 40, the key to weight loss is to lower your “metabolic age”, a term used to describe the efficiency of our body, especially our system. digestive. .
The qualified fitness trainer explains that as we approach middle age, increasing muscle mass is by far the best way to maintain a fit and healthy body because muscle dramatically speeds up our metabolism. . “By increasing your muscle mass — with a few changes to your diet and a commitment to regular weight training — you can lower your metabolic age by transforming your body,” she says.
Do not reduce your calorie intake
According to Lindsay, in middle age, it’s a good idea to eat as much as possible to get all the nutrients you need without gaining weight. If you want to gain muscle (and therefore increase your metabolism), you can eat more calories. Just make sure the extra foods are healthy vegetables or lean protein.
In fact, you may need to increase your calorie intake to ensure you’re getting enough protein. Proteins provide amino acids, which are the structural and functional building blocks of cells, hormones, tissues and organs. If we don’t eat enough, we may not be able to keep up with the maintenance our bodies need to stay metabolically healthy and, yes, youthful.
steak for breakfast
“I recommend eating protein (meat, fish, eggs or tofu and legumes) with every meal. Personally, I don’t understand why people shudder at the thought of eating a juicy steak for breakfast – it’s just a healthier version of sausage and bacon,” says Lindsay.
The popular cereals, on the other hand, are a poor choice for breakfast – they’re high in sugar and carbs, which your body struggles to process morning after morning. It’s certainly better to make eggs or grill a steak – and accompany it with some vegetables.
Carbohydrates at breakfast
At noon your body will be awake and will therefore be able to manage the carbohydrates you consume. Lunch is therefore the ideal meal to include your carbohydrates – rice, bread or potatoes
Fish for dinner
It is good that our dinner is relatively light, so that our digestive system does not have to work hard at night so that we can sleep more easily.
According to the famous personal trainer, our digestion also tends to slow down with age, so we must learn to “listen” to our body and not overload it. If we eat red meat and/or eggs for breakfast and lunch, we will eat white meat or fish later in the day.
yes chocolate
The famous gymnast insists on not depriving yourself of foods that bring joy and pleasure, while she confides that she herself eats a little dark chocolate every day after her lunch.
However, she shares an important tip when it comes to sugar intake: there is a narrow window (about 20 minutes) right after strength training where our muscles are perfectly absorbing glucose in any form as they try to replenish the reserves lost during sport.
So you can use this “window” as an opportunity to enjoy a sweet treat without negatively affecting your metabolism. In particular, Lindsey recommends her clients bring a protein shake or smoothie with them to consume post-workout. However, according to her, if an occasional muffin or dessert gives you too much pleasure, the best time to eat it is right after a workout.
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