As you know, there are endless ways to workout in 2019 so it’s nearly impossible to know what actually works and what’s a complete waste of your time.
Unfortunately, the majority of workouts out there do NOT produce good results in busy women over 40. I realize that’s not breaking news but I had to state the obvious just in case.
So, I decided to make things very simple for you by creating a done-for-you cheat sheet showing you the fastest and most effective ways to transform after 40. Over the past 10 years we’ve trained hundreds (and hundreds) of busy adults over 40 so we’ve had the opportunity to learn first hand what are the most effective training methods for them.
And yes, after 40 you do need a more specific training protocol to get great results. Just going for a run and performing a generic group fitness class will not be effective after 40. Oh, and lets not forget about gym memberships. Gym memberships are cheap for a reason and that is because they lack the specialized coaching, support and accountability needed for the best results possible.
Below is the cheat sheet on how to train smart after 40 to ensure you get the lasting results you’re looking for…
#1 KNOW YOUR BODY (GET ASSESSED)
A proper body assessment is the first step for all busy adults over 40. Sure, you can easily skip this step and dive head first into a workout but it won’t end well. As most adults have learned, you’ll end up injured and/or in a life long plateau.
You need to know EXACTLY where your body is today to ensure you know what you should be focusing on. Stop guessing and hoping you know what your body needs and have a real fitness professional assess you so you know without a doubt where you are and what you’ll need.
#2 FULL BODY STRENGTH
After 40 you’ll need to train more muscles so the last thing you need are boring machine based strength workouts. When you sit on a machine and focus on ONE muscle group at a time your body is screaming for more. Every strength exercise you do should be addressing more than one muscle group, if you want the best results possible. Sure, machines are cozy, convenient and simple to use but don’t let that fool you. If you want results you’ll need to master the exercises that make the biggest impact and believe me when I say sitting on machines is anything but effective.
Not to mention more sitting is the LAST thing your back and hips need right now.
#3 FOCUS ON JOINT FRIENDLY CARDIO WORKOUTS
As we’ve all learned or will learn soon, sometime after 40 injuries last much longer and take forever to heal sometimes. So, the last thing you want after 40 is a new injury from a careless high impact workout. Many will ignore this advice and work through the injuries but you’ve at least been warned. If you want amazing results after 40 you’ll have to limit your injuries since they will ruin your forward progress. As we always say, train smart and know what is safe for your body. And yes, knowing what your body needs starts with an assessment (see #1).
#4 ENJOY A SHAKE (OR JUICE) ONCE A DAY
One of the primary issues we see with busy adults over 40 is that most of them are missing the key nutrients required for optimal health. So, if you want better results you’ll need better nutrients and having a shake or glass of juice every day is one of the easiest ways to advance your health and fitness.
#5 AVOID SITTING, WHEN POSSIBLE
Sitting is one of the primary issues with busy adults over 40. The more we sit the more stiff, rigid and weak we become. So when it’s possible stand to avoid the long list of issues that come with sitting. If you’re at home watching TV we highly recommend you by a Rebounder (high quality mini trampoline) so you can lightly bounce while you watch. Research has shown rebounding (jumping on a mini trampoline) has a long list of benefits and is easy to do. This one small hack will make a tremendous upgrade in your health if you’re consistent with it. Do a quick search on Amazon and you’ll see Rebounders are very affordable and easy to use in your home.
And yes, I laughed the first time I heard about an adults jumping on mini trampolines until I did further research and found out I was the ignorant one.
#6 GET A COACH
If you want to get from where you are today to your end fitness goal (strength, toning, stamina, core, etc.) the faster and more effective way to do this is by hiring a real coach. As most of us have learned the hard way, it’s hard to be your own coach. Even the most experienced trainers and athletes have a coach in their corner since they know that it’s hard if not impossible, to coach yourself. And when I say coach I mean someone who KNOWS your body. Someone who’s assessed your body and knows exactly what you should do to get the best results possible.
I hope this quick cheat sheet was helpful in painting a simple and realistic picture on how you can transform after 40. Sure, there are a ton of other steps but the 6 steps above are a great place to start!
Oh, I do have some great news…
I’ll be releasing my 6-week accelerated online training program for busy adults in their 40s, 50s and 60s this spring. I’m calling this program the “Accelerated Fit After 40 Program™ since I created this program specifically for busy adults over 40 who are struggling to LOOK and FEEL their best. I designed it for those who want faster results, without wasting their time on ineffective workouts and subpar coaching.
After 12 years of research and thousands of hours of live coaching I’m now ready to place the absolute best training programs and exercises onto a beautiful private online platform. And yes, I’ll be providing these online clients with top notch coaching the whole time to ensure failing isn’t an option.
I’ll be accepting 10 people into this program this spring so please email me at firstname.lastname@example.org if you want on the waiting list. I’ll do a brief phone call with each person to ensure they’ll be a good fit for this program. I wish I could take more than 10 people but I’ll need to limit the number accepted into the online program to ensure I can properly coach and serve them.
I’ve done all of the hard work for you and spent over a decade of my life researching, testing and designing a program to produce amazing life changing results so you’ll just have to commit to putting in a little work.
Oh, and if you’re already a Fuse client I wouldn’t recommend you do online program as well since it would be far too much information 🙂
More details coming soon…
Enjoy your day!