muscle building Archives - The Fit Mother Project - Weight Loss For Busy Moms 40+

Workouts for Busy Moms: Finding Ways to Fit in Fitness

Erin Coleman — Thu, 14 Sep 2023 01:00:50 +0000

Tied up with work, family, and life commitments? You can still keep up with your fitness with some great workouts for busy moms!

Quick workouts you can do at home or at the office with minimal equipment can help you achieve or maintain the tight, toned figure you desire.

Squeeze in mini exercises at your desk at work, when doing house chores, or while running errands to add extra physical activity to your daily routine.

Keeping your body moving is simpler than you think!

The key is to stay active as often as you can each day, even if it's not a planned workout.

Aim to exercise for at least 20 minutes daily (or most days of the week).

Keep your body moving for at least 45 additional minutes a day and add mini exercises to your everyday tasks.

Work physical activity into your routine based on what your busy schedule allows!

Get started today with these great workouts for busy moms!

These 4 tips will get you on the right track toward your weight loss goals!

Sample Workouts for Busy Moms

If you're looking for highly effective workouts for busy moms, consider the sample exercise plans below!

Circuit Training

To tighten and tone, as well as burn body fat, try this simple circuit training workout for busy moms:

2-Minute Warm-Up

Jog in place or do jumping jacks for 2 minutes to get your muscles warm.

First Circuit

1 minute of rope jumping
15 seconds of rest
1 minute of burpees
15 seconds of rest
1 minute of squat jumps
15 seconds of rest
1 minute of mountain climbers
Move on to the second circuit

Second Circuit (with Dumbbells)

1 minute of squat to press
15 seconds of rest
1 minute of biceps curls
15 seconds of rest
1 minute of triceps extensions
15 seconds of rest
1 minute of standing dumbbell lunges
15 seconds of rest

Repeat Circuits 1 and 2

Repeat the first circuit
Repeat the second circuit
Repeat the first circuit again (optional)
Repeat the second circuit again (optional)

2-Minute Cool Down and Stretch

Jog in place slowly and stretch your muscles for 5 minutes.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

High-Intensity Interval Training (HIIT)

To complete high-intensity interval training, choose from the following list of aerobic exercises:

Walking
Jogging
Stair climbing
Swimming
Cycling
Rowing
Elliptical machine workouts

To complete HIIT workouts, simply:

Exercise at low intensity to warm up for 2 minutes.
Stay at a low intensity or bump up your intensity level to medium for 1-2 minutes.
Switch to a high-intensity pace for 30-60 seconds.
Alternate between low-intensity and higher-intensity bouts of cardiovascular exercise for at least 20 minutes (or longer if you have more time to designate for planned exercise).

HIIT helps tighten and tone your body, as well as burn fat and improve cardiovascular endurance!

This 15-minute HIIT workout can be done at home with no equipment!

Longer, Lower-Intensity Cardio Workouts

On days you may have additional time for workouts, such as when you have alone time or on the weekends, complete lower-intensity, long cardio sessions to enhance fat burning.

Your longer cardio days might be 40, 60, or even 75 minutes in some cases, depending on your time commitment and fitness level.

Keep your pace at a low to moderate intensity, which allows your body to finish longer workouts without “hitting the wall.”

Strength Training Exercises

On resistance training days, or if you'd like to combine strength training with aerobic workouts, consider adding strength-training exercises into your weekly routine.

Use dumbbell weights, resistance bands, or your own body weight as resistance to complete some of the following muscle-specific exercises.

Legs, butt, and calf exercises: narrow-stance squats, wide-stance squats, walking lunges, standing lunges, calf raises, squat jumps, wall squat holds, squat to press with dumbbells, squats with overhead medicine ball throws, resistance-band standing leg raises, and squat kicks
Upper and lower back exercises: dumbbell deadlifts, bent-over reverse flys, bent-over one-arm dumbbell rows, and back extensions
Shoulder exercises: standing upright rows with dumbbells, dumbbell shoulder press, lateral raises, front raises, and resistance band upright rows
Arm exercises: biceps curls with dumbbells, biceps curls with resistance bands, triceps extensions with bands or dumbbells, triceps dips, and triceps kickbacks with dumbbells or resistance bands
Chest exercises: Dumbbell chest press, pushups, dumbbell flys, and resistance band flys
Abdominal exercises: crunches, sit-ups, V-ups, leg raises, oblique crunches, planks, plank jacks, side planks, and shoulder-touch planks

Complete at least two sets of 10-20 repetitions for each muscle-sculpting exercise you choose.

Work each major muscle group at least twice weekly to maximize muscle toning.

You can do abdominal exercise daily, or at least most days of the week, to keep your midsection trim.

Find out why strength training for women over 40 is important to combat muscle loss and promote longevity!

Yoga Workouts

Doing yoga is the perfect addition to weekly workouts for busy moms.

Yoga helps strengthen, tone, and stretch your body.

It reduces stress, minimizes muscle tension, and helps improve your overall fitness level.

Check out these highly-effective yoga workouts and get started today!

Kickboxing Exercises

To change up your usual workout routine and have fun while exercising, try kickboxing at least once or twice a month.

This type of workout tightens and tones your entire body and improves cardiovascular fitness at the same time.

Add a variety of kicks and punches to your kickboxing routines, such as uppercuts, speed bag punches, jabs, hook punches, front kicks, side kicks, and back kicks.

Try an in-person or online kickboxing class to participate in structured kickboxing programs or create your own routine.

Whether you have just 20 minutes, 30 minutes, 45 minutes, or an hour, kickboxing is one of the best toning workouts for busy moms.

Peloton Workouts

If you have a Peloton bike at home (or any type of stationary bike) add at-home cycling to your busy weekly routine.

Peloton offers a variety of cycling workouts to choose from that match your fitness level, time frame, and schedule.

Having a built-in cycling class available to you at home makes it easier for you to avoid skipping workouts.

If you don't have a Peloton, choose apps or online cycling classes to get your blood pumping, tighten, tone, and increase cardiovascular fitness and strength.

Bike outdoors or at a local gym if you don't have a stationary bike in your home.

Pilates Exercises

Pilates is a workout you can do from the comfort of home when it's most convenient for you.

Pilates combines of variety of stretches and toning exercises that elongate and strengthen muscle fibers.

It helps keep energy levels high, tones your body, and aids in healthy weight management.

Try these Pilates exercises once a week or every two weeks as your busy schedule allows.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Activities of Daily Living

Add at least 45 minutes of activities of daily living into your day-to-day routine to keep your calorie expenditure and metabolism as high as possible:

Cook at home
Grocery shop
Do the dishes
Mop the floors
Vacuum the floors
Wash windows or mirrors
Do laundry
Walk the dog
Play outside with your kids
Mow the lawn
Rake leaves
Shovel snow
Garden, pull weeds, or trim shrubs
Organize closets
Clean the garage

The key is to keep your body moving as much as possible and sit down less often.

Doing so keeps your metabolism high and reduces the risk of unplanned weight gain.

Mini Sculpting Exercises

Do mini exercises throughout the day to get or stay toned, as well as boost your body's energy expenditure.

Whether you're at work, at home, or running errands, do the following mini-workouts whenever you have an opportunity to do so!

Squeeze your glutes
Flex your abs
Climb stairs
Do traditional squats
Complete wall squats or sits
Do leg raises
Complete plank holds
Do calf raises or holds
Do pushups
Hold a V-up pose

You can do these exercises periodically throughout the day, not just during scheduled exercise sessions.

Squeeze them in when you're at your computer, while watching television, or when waiting in line at the grocery store.

When combined together, adding mini exercises into your routine here and there can really make a difference in your physique.

Here are some more mini workouts you can do throughout the day at home or work!

Workouts for Busy Moms: Tips for Success!

Workouts for busy moms can make staying in shape simple!

Try the following tips to ensure that daily workouts, activities of daily living, and mini exercise sessions happen every day!

Stick with a Routine

Develop a daily routine based on your schedule and add plenty of exercise and other activities to it.

Go to the bed at the same time each night, wake up about the same time each morning, and exercise at the same time each day (preferably in the morning soon after you wake up).

Set regular mealtimes and schedule specific times of the day to complete activities of daily living (house chores, shopping, cooking, walking the dog, etc.).

Keep a daily journal to track workouts and other activities.

Doing so keeps you accountable for meeting activity and wellness goals!

Change Your Mindset

Changing your mindset can help you stick with doing workouts for busy moms long term.

Prioritize planned exercise and get creative about ways to keep your body moving.

Stand up, climb stairs, do squats or pushups, do crunches, or go for walks every chance you get to keep your metabolism and calorie expenditure high.

Get Plenty of High-Quality Sleep

Sleep is just as important as completing highly effective workouts for busy moms.

Sleep helps keep your energy levels high. It also reduces the risk of weight gain linked with sleep deprivation, since poor sleep can alter hunger hormones in the body and decrease satiety.

In addition to setting a regular sleep schedule, sleep in a cool dark room, keep stress levels low, and avoid alcohol and caffeine late in the day.

Use a white noise machine if you're a light sleeper to improve sleep quality and see a doctor if you struggle with sleep apnea.

Try this simple technique to fall asleep and relax your mind before bed!

Break Workouts Into Smaller Sweat Sessions

If you're too busy to complete 30-minute workouts, break up exercise sessions into smaller 10-minute bouts.

Reorganizing exercise sessions into three or four mini-sessions spaced apart throughout the day is just as effective for improving health and wellness as one longer sweat session.

Track the total number of minutes you exercise in a journal to ensure you complete at least 20-30 minutes of planned exercise most days of each week.

Track minutes spent doing activities of daily living or mini exercise sessions too!

Exercise in the Morning

One of the best ways to start off each day is to get your body moving and your blood pumping.

Even if you just have 10-20 minutes in the morning to spare, sneak a quick workout for busy moms into your morning routine.

Set your alarm clock 15 minutes earlier than usual to complete a quick sweat session before you start the rest of your day.

If you have additional time later in the day, such as during a lunch break, after work, or during kids' activities, add additional workouts or activity breaks in bouts of 10, 20, or 30-minute increments.

Stay Active During Your Lunch Breaks

If you work full time, stay active during your lunch break — even if you have just 10-15 minutes to go for a walk, climb stairs, or do squats.

If your workplace is within walking distance to a healthy restaurant, consider walking to lunch and back to the office to burn extra calories and keep your body moving.

Recruit coworkers to join you!

Stand Instead of Sit Down

Despite a busy schedule, stand up instead of sitting down whenever you have a chance.

Whether you're at work (try a sit-stand desk), watching kids' sports games, or simply hanging out with friends and family, stand up vs. sitting down if possible.

Alternate between periods of sitting and standing often.

Doing so regularly also keeps your blood vessels healthy and reduces the risk of varicose and spider veins in your legs.

Is sitting the new smoking? Learn about the negative effects of sitting and how to reverse them!

Join the Fit Mother Project

The Fit Mother Project is a healthy living program specifically designed for busy moms over 40, so it's the perfect resource for obtaining additional workouts for busy moms.

Upon joining you also receive custom meal plans, recipes, weekly newsletters, health coaching support from medical experts, social support from other fit moms, and more!

The Fit Mother Project has helped millions of busy parents achieve their goal weights, stay healthy, gain confidence, and set a good example for their kids.

Try a Fit Mother Project free meal plan and workout for busy moms to get started on your health journey today!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on workouts for busy moms.

The post Workouts for Busy Moms: Finding Ways to Fit in Fitness appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Weight Training for Women Over 40

Holly Smith, M.D. — Thu, 02 Sep 2021 01:00:58 +0000

When many women think about working out, the first thing that comes to mind is cardio. Weight training for women over 40 is typically the last thing that comes to mind.

Walking, running, biking or high-intensity aerobic workout classes are typically what many women will turn to when starting an exercise program.

Cardio is an excellent way to gain cardiovascular fitness and burn calories.

However, strength training with weights is another crucial part of any fitness regimen.

There is the misconception that lifting weights is only for hardcore bodybuilders, or if you do it, you'll get big, bulky muscles.

But the truth is, strength training is essential for overall health and fitness, body image, weight loss, and injury prevention.

Keep reading to learn how you can get started with weight training for women over 40 today!

Just getting started? Check out these beginner strength training workouts for women!

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Women)

As a busy women, it’s challenging to stay consistent with healthy eating. That’s why we created SuperFuel… the delicious “all-in-one” nutrition shake for busy women 40+ to give your body the protein + key nutrients you need for more energy, fat burning, and muscle building.

Click here to learn more about SuperFuel: the delicious “secret weapon” womens are using to feel energized 24/7 and finally stay consistent with healthy eating. Learn more »

Improving Health With Weight Training

In regards to overall health, strength training has also been found to decrease the risk of chronic diseases such as type 2 diabetes and cardiovascular disease.

Since these diseases are more prevalent in the aging and sedentary population, you can see why strength training is so important later in life.

Strength training also has been shown to improve body image in women.

This psychological benefit of weight training is just as important as the physical benefits.

Being physically stronger and looking good in the mirror are great motivators to continue pushing yourself to your fitness goals.

Discover all the benefits of weight lifting for women!

Burning Calories With Weight Training

While cardio gets a lot of recognition for being a calorie burner, the truth is weight training is just as, if not more, important for weight loss.

As women get older, lean muscle mass tends to decrease, something known as sarcopenia.

This decrease in muscle mass is what causes your metabolism to slow.

However, research has shown that this loss in lean muscle mass is not solely due to aging, but is related more to muscle disuse and a sedentary lifestyle.

One study looking at older individuals that exercised on a regular basis found that lean muscle mass did not decrease, showing that chronic exercise can help preserve lean muscle mass.

The solution then is to weight train to increase lean mass and boost your metabolic rate and calorie-burning potential.

This means that even when you leave the gym, your body will continue to burn calories at a higher rate.

Learn why strength training is important to combat muscle loss and promote longevity!

Components of a Complete Weight Training Program

A good weight training program will include movements to target all areas of the body.

You don’t want to focus all of your strength training on just the upper body while neglecting the legs and core.

A strength training program needs to be comprehensive and target the muscles at different angles and at different intensities to be the most beneficial.

The Fit Mom Jumpstart is a great place to start.

With this three-day program, you will get an introduction to a startup diet and exercise plan to begin you on the road to health and fitness.

As mentioned above, you really need to include a number of different strength and resistance moves to work the entire body.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Weight Training For Women Over 40

Here are some of the essentials to weight training for women over 40.

These have been broken down by muscle group to emphasize the area of the body worked.

Legs

Leg Presses: While the leg press machine does not force you to engage your core as much as free weight exercises such as squats and lunges, it can definitely be an effective leg exercise. This is especially true if you are new to weight training. It will reduce strain on the low back and keep the focus on the quads, hamstrings, and glutes.
Squats (Barbell or Dumbbell): Squats will really target your glutes, quads, and hamstrings and will also force you to engage your core during the full range of motion. Because you are using free weights your smaller stabilizing muscles will be activated to a greater degree than with the machine leg press. Be sure to maintain proper form throughout the movement. You can start with no weight at first and gradually add weight as you perfect your form and gain strength.
Dumbbell Lunges: You can do lunges either by walking across a room, or you can stay in place and alternate legs depending on how much space you have. Again, start out either with light dumbbells or no weight and slowly increase the weight as you build up your leg muscles. Stabilizing your body with one leg during the push-off phase of lunges really activates your glutes and hamstrings to a greater degree.
Romanian Deadlift: This variation of the deadlift is a great way for beginners to master the deadlift form while working the glutes and hamstrings. You can use a barbell, dumbbells, or even kettlebells for this exercise. Calf Raises: It’s important to not forget the calves when performing lower body workouts. Try these with your toes pointed forward, out, and in to work these muscles from all angles and get sculpted calves.

Shoulders

Standing Shoulder Press with Dumbbells: This will target mainly your middle and anterior deltoids, but also your chest, traps, and triceps to a smaller degree. Standing while doing this movement will force you to engage your core muscles as well.
Dumbbell Lateral Raises: Here you will really target your lateral deltoids along with your anterior deltoids and traps to a lesser degree.
Bent-Over Dumbbell Fly: It is important to hit all sides of the shoulder with weight training moves. Here you will target the posterior deltoids to really round out the shoulders and improve your physique.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Biceps

Preacher Curls: This exercise is great because it will strengthen the brachialis muscle or lower part of the biceps. By doing the curls on a preacher bench you won’t be able to swing the arms and use momentum to gain assistance from the shoulders or back muscles. This really forces you to have good form and work only the targeted muscles.
Alternating Supination Curls: By adding a supinating motion to the standard bicep curl you will also work the brachialis and brachioradialis muscles. This will help increase muscle strength and fill out the muscles in your arms.
Hammer Curls: This curl variation will strengthen the biceps and forearm. Again, working the muscles from different angles is crucial to develop balanced strength in fitness.

Triceps

Tricep Kickbacks: This is a simple and effective exercise that will strengthen and sculpt the back of the arms and also your core muscles as you stabilize your body during the movement.
Tricep Rope Push-Down: Many people perform this exercise standing straight up with their elbows locked to their sides. However, to really work all three heads of the triceps muscles, lean your body forward about 30-40 degrees during this movement. Pull your arms down until they form a 90-degree angle with your body and then drive your arms down until they are perpendicular to the floor. This will ensure you are working all three heads of the triceps through their entire range of motion.
Weighted Tricep Chair Dips: Once you have mastered bodyweight chair dips, try the exercise with a weight plate on your lap while you complete this exercise. It will add a new challenge and really build up the triceps muscles.

Back

Bent-Over Barbell Row: This is a great move to target the lats and rhomboids. Contracting and engaging your core while in the bent-over position makes this another perfect exercise to hit multiple muscle groups.
Lat Pull Downs: Another simple lat exercise that gives you a ton of bang for your buck. Make sure not to use body momentum to pull down the bar. Complete this exercise in a slow and controlled manner with a slight pause at the bottom to get the most out of the movement.
Single-Arm Dumbbell Row: Rowing exercises are the best way to strengthen the back muscles, and once again you will be hitting the large latissimus dorsi along with the rhomboids and traps.
Pull-Ups: This is the gold standard for back exercises, and is an excellent way to stimulate multiple muscles in the upper body. The lats are the main muscle worked, however, you will also activate the muscles in the rotator cuff, triceps, biceps, and even the pectoralis muscles in the chest. Many women that are just beginning a workout plan are intimidated by pull-ups, but don’t be! The above exercises will strengthen the back muscles as you work your way up to doing pull-ups. You can modify the pull-ups by using assistance from a pull-up machine, bands, or a spotter.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Building Strength After 40

Building and maintaining lean muscle mass is important at any age, but this becomes even more crucial as women age and lean body mass begins to decline.

Weight training for women over 40 will help you gain muscle strength and allow you to perform everyday activities independently and confidently.

A strong physique will lower your risk for musculoskeletal injuries and strength training can help decrease the risk of chronic diseases such as cardiovascular disease and type 2 diabetes.

Plus having a strong, toned body will have you looking great and feeling like you are in the best shape of your life.

Try adding some of the above weight training exercises to your routine.

You can use these exercises during a full-body workout by choosing one exercise from each muscle group and cycling through.

Or, you can choose to focus on one or two areas in one session and choose two or three moves from each category.

It is important to adapt your workout plan to your level of fitness and comfort.

It is also important to adjust your routine based on your specific goals.

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Weight Training for Women Over 40 appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Workouts for Women Over 50: Trim the Fat and Get Fit!

Holly Smith, M.D. — Tue, 24 Aug 2021 01:00:13 +0000

Want to maintain strength, cardiovascular fitness, and flexibility for years to come? Start with these workouts for women over 50!

Try as we might, we cannot stop time from passing and our bodies from aging.

As women get older, natural shifts in hormones and body composition can lead to overall changes in health and fitness.

Even as early as age 30, women’s lean body mass begins to decrease.

With age comes a decrease in metabolic rate and often weight gain.

Joints become stiffer, flexibility is reduced, and the body can become more prone to injuries.

Don't let these changes stop you from adopting a healthy lifestyle!

Workouts for women over 50 keep these changes in mind while remaining challenging enough to build strength and endurance.

Learn more and get started today!

Thinking about starting a new diet? These diets for women over 50 are well-balanced, nutritious, and sustainable!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

What Makes a Good Workout?

When many women think of exercise and physical activity, the first thing that comes to mind is cardio — things like running, biking, swimming, or using the elliptical at the gym.

While these activities are excellent for strengthening the cardiovascular system, one area that is often overlooked in older women is the importance of strength training.

This doesn’t mean you have to be pumping iron and bodybuilding.

What it does mean is using resistance training — whether it be with free weights, bands, or simply your own bodyweight to build stronger muscles and increase lean body mass.

An increase in lean body mass will increase your metabolic rate and allow you to burn more calories throughout the day.

Additionally, stronger muscles will allow you to perform everyday activities with ease and confidence.

Going up and down stairs, lifting boxes, carrying groceries, or doing yard work are all activities that require strength and endurance.

In addition, research has shown that higher lean body mass is associated with improved bone density, making it a target in reducing osteoporosis.

By putting together a strength and conditioning plan that fits your goals you can maintain the life you love, build a healthier body, and even strive for new goals in your pursuit of fitness.

The Natural Hormone Balancer Busy Women 40+ Are Using For Improved Mood, Sleep, Skin, Stress & Easier Weight Loss

At around 40, most women's hormone levels begin a “rollercoaster' ride, which eventually culminates in menopause. You feel tired all the time. It's hard to lose weight. Your body doesn't respond to diet and exercise like it used to. But now, it doesn't have to be that way for you…

Click here to learn about Balance RX, the 100% Natural research-backed & doctor formulated hormone balancer that actually works (& doesn't require a prescription) »

Where to Start?

For many women that are getting back into exercise, finding the motivation to start can be the hardest part.

The key is to make sure that you choose exercises that you enjoy and that also fit your current level of fitness.

It’s much better to start slowly and work your way up than to overdo things and end up injured and unable to work out at all.

Starting out with just 20-30 minutes a day with some basic stretching and resistance work is a perfect way to set you on the path to continued health and fitness.

For example, here is a 30-minute full-body workout, specifically designed for women over 50 that are just getting back into a fitness program.

Warm-Up for the Workout

Start out with 2-3 minutes of light cardio to get your heart rate slightly elevated.

This could be walking or jogging on the treadmill, using a rowing machine, exercise bike, elliptical, or even just jogging in place.

Arm Circles

Bring your arms up and straight out to the sides.
Make small circles in the air by gently rotating your shoulders forward for 15 seconds, then backward for 15 seconds.
Then make larger circles, forward for 15 seconds, then again backward for 15 seconds.
This will get your rotator cuff muscles around your shoulder warmed up and ready for upper body exercises.

Here are 10 stretches you should be doing every day!

Strength Training Workouts for Women Over 50

For each move, aim for at least two sets as you are first starting, and then try to increase this to three sets as you develop more strength and fitness.

Air Squats

This exercise, using only your body weight, will work your large leg muscles.

Stand with feet shoulder-width apart. Slowly bend your knees and squat down.
Try to come down until your butt is parallel to the floor, however only go down as far as is comfortable.
Push your heels into the ground and stand back up.
Repeat this 10-12 times.

Kneeling Push-Up

This exercise will target your chest and triceps.

Kneel down on a mat in the push-up position, with your hands below your shoulders.
Bend your elbows and bring your chest down as close to the ground as possible.
Try to avoid your back dipping.
Straighten your elbows and push back up.
Repeat this 10-12 times.

Chair/Bench Dips

You can use either a chair or workout bench for this great tricep exercise.

Sit on the edge of the bench with your legs straight out in front of you.
Your heels should touch the ground and your toes should be pointing up.
Place your hands six inches apart from your body and firmly grip the edges of the bench.
Placing your weight on your hands, slide your butt just off the front of the bench.
Bend your elbows and lower your body until your upper arms are parallel to the floor.
Push back up for one rep.
Repeat this 10-12 times.

Seated Overhead Shoulder Press

For this shoulder move, start on a bench with an upright back for added support.

Hold a light dumbbell in each hand at shoulder height with your palms facing away from you.
Keep your core engaged and look straightforward throughout the move.
Press the weights directly upwards until your arms are straight and the weights touch above your head.
Slowly lower the weights back to the start position, pause, then start the next rep.
Repeat 10-12 times.

Standing Bicep Curls

Now let's sculpt those guns!

Stand with feet about shoulder-width apart with a dumbbell in each hand.
Curl the right arm up and then back down to the starting position, then follow with curling the left arm up.
Repeat 10-12 times on each side.

Planking

The ultimate core strengthening move!

Start out laying on a mat with your forearms flat on the ground, elbows under your shoulders.
Engage your core and raise your body up off the floor, keeping your forearms on the floor and your body in a straight line from head to feet.
Keep your abdominals engaged and try not to let your hips rise or drop.
Start out by just trying to hold this position for ten seconds.
Gradually add on time, holding for as long as possible while maintaining good form.

This workout is just one example of a way to put together a quick full-body exercise plan that is low in impact, but great for building muscle and increasing lean body mass.

Try incorporating it into your weekly plan as you start on the road to improved health and fitness.

This full-body workout for women over 50 is easy on the body and helps to strengthen bones and muscles.

Cooldown/Stretch

After any workout, it’s important to end with an easy cooldown and stretch.

Quad Pulls

Stand with your left arm holding a chair for balance and support.
Next, bend your right knee and hold your right foot in your right hand.
Hold for 20-30 seconds then switch to the left leg and hold for 20-30 seconds.

Calf Stretch

Stand with your hands in front of you and touch a wall.
Place the right foot behind you with the toe pointing forward.
Lean forward to stretch the leg muscle, and hold the position for 20 to 30 seconds.
Next, switch legs.

Overhead Triceps Stretch

Raise your left arm to the ceiling, then bend the elbow and bring down the hand until it touches the middle of your back.
Raise your right arm to the ceiling, then bend the elbow until the right hand is touching the left elbow.
Pull lightly on the left elbow to stretch the muscles in the arms.
Hold for 20 seconds then switch sides.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Fat Burning Workouts for Women Over 50

While strength training has been shown to be great for improving bone density and lean body mass in older women, there are numerous other exercises that are important for cardiovascular fitness, flexibility, and balance.

Incorporating aspects in each area of fitness will allow you to form a complete exercise program.

You can also break down your exercises based on your fitness goals.

While it’s great to incorporate activities from each area of fitness-strength, cardio, and flexibility-you may have specific goals that you are looking to address.

For instance, you may be focused more on fat burning rather than muscle building.

In this case, combining slightly more cardio and compound exercises may help you achieve these goals more quickly.

By building muscle and increasing lean body mass, you will be burning more calories at rest as well.

Therefore, fat loss and muscle building are never mutually exclusive.

Any cardiovascular activity that gets the heart pumping is going to allow you to burn calories both during and after exercise.

As women get older, lower impact exercises are a great way to maintain joint health and minimize injury.

Swimming or Water Aerobics

This is an excellent exercise that will work the heart and lungs while giving your lower body joints a rest.

This is a whole-body workout that will work the legs, arms, shoulders, back, and core as well.

Cycling

Either outdoors, at the gym on your own, or during a spin class, you can burn some major calories on the bike.

This is great in improving endurance and working the legs while minimizing stress on the knees.

Walking/Jogging/Running

Even as we age it is still important to continue with weight-bearing exercises as this will also help reduce the risk of osteoporosis.

If you have knee or ankle issues, walking may be a better option.

But there is no reason to not jog or run later in life if you don’t have disabling joint issues.

As long as you have the proper shoes and form, running is a safe physical activity at any age.

Meet Burn RX. The Safe & Effective Metabolism Booster To Help You See Faster Results

Burn RX is for women who are working on losing weight and want to see faster and easier results from their eating & exercise efforts. It helps your body burn more fat before, during, and after your workouts, which will improve your body composition while boosting your energy + metabolism.

Click here to learn more about Burn RX: the powerful & research-backed formulation of 17+ ingredients that improve your metabolism, fat burning, blood sugar, and energy levels »

Additional Strength Training/Muscle Building Exercises

The above cardiovascular workouts are great for improving overall health and burning calories.

As mentioned previously, improving lean body mass with strength training is one of the best ways to increase metabolic rate, burn calories and fat, and ensure lifelong fitness.

Additionally, studies have shown that higher lean body mass is strongly associated with higher bone density in postmenopausal women.

I have listed the following under strength training/muscle building exercises, but these will also burn fat as well.

Push-Ups
Overhead Shoulder Press
Air Squats
Dumbbell Squats
Tricep Kickbacks
Chair Dips
Bicep Curls
Planks

Flexibility/Stretches

Flexibility is another area of fitness that may sometimes go overlooked but is just as important as improving body composition.

Maintaining healthy joints, tendons, and ligaments improves overall health and will allow you to perform everyday activities to their highest level.

Yoga is one great way to improve flexibility. Some other basic stretching exercises you can do at home include:

Seated Hamstring Stretch
Standing Quadriceps Pulls
Standing Calf Stretch
Overhead Triceps Stretch
Standing Hamstring Stretch
Cross Leg Glute Stretch

Balance Training

Finally, balance training is something that especially comes into play as women age.

Having a good balance will help prevent falls and maintain confidence in everyday activities.

Some good balance exercises to start off with include:

Single-Leg Balance

Stand on one leg and try to hold this for 10-15 seconds.
Repeat on the other side.
Each week try to increase the amount of time you are able to hold this position.

Heel to Toe Walks

Walk heel to toe for 20 steps forward.
Then walk toe to heel for 20 steps back.

Foot Taps

Stand in front of a low step with feet shoulder-width apart.
Bring your right foot up to the step then back down.
Repeat 15-20 times on the right, then switch and repeat 15-20 times on the left.

Standing Marches

Stand and bring your right leg up, keeping your knee bent as if marching, and touch your right hand.
Bring the leg back down and switch to the left knee and left hand.
Continue alternating marches for 15-20 reps on each side.

JOIN OUR fit
mother PROGRAM (FM30X)

Fit Mother Project is the first sustainable health & weight loss program designed exclusively for busy mothers just like you...

JOIN OUR FIT
MOTHER PROGRAM

Exercise at any age is essential, but it becomes especially important as women age.

Use these workouts for women over 50 to build lean body mass, improving cardiovascular endurance, and maintaining balance and flexibility.

You'll look and feel better than ever before.

In addition, you will be able to live life independently and continue doing many of the everyday activities you had done at a young age.

Research has shown that physical activity has countless benefits in older women, including decreased risk of osteoporosis, diabetes, and heart disease.

Not to mention it can even decrease the risk of depression and enhance memory and decision making in older adults.

This just goes to show you that age is just a number and optimal fitness can be achieved at any age.

There is no better time to start than today to improve your health for years to come!

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Workouts for Women Over 50: Trim the Fat and Get Fit! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Skull Crushers: Tone Those Triceps!

Holly Smith, M.D. — Thu, 12 Aug 2021 01:00:53 +0000

While there are a number of different exercises that strengthen and tone the arms, skull crushers are one of the best for really isolating the triceps.

Having strong, sculpted arms is the envy of many women.

The underarm area can be a “problem” zone for many ladies, and women are often looking for triceps exercises to tone up this part of their arms.

Don’t let the name scare you away!

The skull crusher only gets the name because if you use a poor form, you could potentially drop the weight on your head.

But when done correctly, skull crushers are an awesome arm exercise that really isolates the triceps.

Here's how to do skull crushers safely and properly.

Keep working those arms with these bicep exercises for women!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Tone The Triceps

Understanding the anatomy of the tricep muscle will help you specifically target this part of your arm while doing any tricep exercise, including skull crushers.

The tricep muscle runs along the back of your upper arm and has three heads — hence the name tricep.

It helps extend the arm at the elbow joint and also acts as an antagonist of the biceps and brachialis.

The triceps also helps to stabilize the shoulder by keeping the head of the humerus in its correct position in the shoulder joint.

When you perform skull crushers, you want to isolate the triceps so that you feel the burn in the back of the arm and not in the forearm or shoulders.

This will help you get strong, toned arms.

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Women)

Click here to learn more about SuperFuel: the delicious “secret weapon” womens are using to feel energized 24/7 and finally stay consistent with healthy eating. Learn more »

How To Do Skull Crushers

Lay on a flat gym bench face up with your legs to each side on the floor or resting on the bench.
You can also lay on a mat on the floor if you don’t have a bench.
Hold a single dumbbell with both hands above your chest, straight up in a vertical position.
Choose a weight that you can do 10-12 reps with.
Start out with a lighter weight until you perfect the form, and then gradually increase the weight as you gain strength.
Bend your elbows and bring the weight down toward the rear of your head.
Keep your upper arms perpendicular to your body.
Also, be sure to keep your upper arms from moving back and forth with the weight as this will move the work into the shoulders instead of focusing it on the triceps.
Bring the dumbbell down until it is in line with the benchtop.
Then slowly extend the weight back up until it is back above your chest.
Repeat for 10-12 reps.

Learn the proper skull crusher form, one of the best triceps exercises for women.

Skull Crusher Variations

Two Dumbbell Skull Crushers

Instead of holding one dumbbell, you can hold a light dumbbell in each hand and bring them together as you perform this exercise.

EZ-Curl Bar Skull Crushers

Some women find it more comfortable to hold a curl bar overhead and perform skull crushers.

However, this can put more strain on the wrists.

Again, the movement is the same. Just hold a curl bar with an overhand grip as you bend your elbows to bring the weight down and back up again with each rep.

Incline Bench Skull Crusher

You can perform this exercise on an inclined bench.

This will target different areas of the triceps than when doing it lying flat.

Tempo Skull Crushers

These are sometimes also referred to as “negative” skull crushers because you emphasize the lowering, or eccentric phase, of the exercise.

Eccentric strength training exercises have been found to increase muscle damage and boost hypertrophy.

To maximize the eccentric phase of the skull crusher, very slowly lower the dumbbells or bar for a slow count of 3-5 seconds.

Pause at the bottom, and then return the weights to the starting position.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Tips For Performing the Perfect Skull Crusher

Lower the Weight Behind Your Head, Not Over Your Face

While it is called a skull crusher, you don’t literally want to crush your skull!

As you bend your elbows, be sure that the weight is moving behind your head and not over your face or forehead.

Not only can this risk dropping the weight on your head, but you also won’t work the triceps muscle as well if your arms are too far out in front of you.

Keep Your Elbows In!

As you lower the weight behind your head, keep your elbows close to your side and pointing straight ahead.

If you flare your elbows out to the side you won’t be isolating your triceps muscles.

Plus, if you find your elbows flaring out, you probably have chosen too heavy of a weight.

This will increase your risk of injury.

Trade it in for a lighter dumbbell to really target your triceps.

Go Slow

The quality of any strength training exercise is always more important than the quantity.

While it may feel like you did more when you can write down a ton of reps, this means little if you have poor form.

Be sure to move slowly through each stage of this exercise so that you really feel the burn in both the lowering (eccentric) and raising (concentric) movements of the skull crusher.

You don't have to use heavy weights when performing skull crushers.

Studies have shown that you can still build muscle with lighter weight, as long as you do the exercise to failure.

So challenge yourself by slowing down the movement.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Crush Your Upper Body Workout

Skull crushers are one of the top tricep workouts out there.

However, a lot of women may have never even heard of this arm toning exercise.

But by adding this move to your upper body routine you will get strong, sculpted arms in no time!

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Skull Crushers: Tone Those Triceps! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Squat Variations: Get Gorgeous Glutes!

Holly Smith, M.D. — Tue, 03 Aug 2021 01:00:55 +0000

Gorgeous glutes are the envy of many women. And, with all of the options for squat variations, you’ll never get bored with leg day!

Having a toned derriere is an attractive trait, however, having a strong and sculpted butt and lower body goes beyond just outward appearance.

Not only are strong legs an outward sign of fitness, but having a powerful lower body is important for all of your day-to-day activities and other workouts.

The squat is the gold standard when it comes to lower body exercises.

By working the large muscle groups in the body, not only do you build strength but also burn some serious calories in the process.

Changing up your squats by adding weight, bands, or turning the squat into a plyo move is an excellent way to add metabolic resistance training into your workout routine.

And just by changing the angle of your feet or isolating one leg at a time, you can target your different leg muscles from all angles.

Incorporating tempo squats into your workouts is another way to promote muscle growth and strength in your glutes and quads while also perfecting your form.

Get your rear in gear today with these squat variations!

Is working out too painful for you? Check out these lower body workouts for bad knees!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Up Your Metabolism With Lower Body Workouts

Most women think they need to do tons of cardio to burn calories.

However, weight training will boost your metabolism and build lean muscle mass.

And, since your quads and glutes are large muscle groups, you will really up your fat-burning potential by performing lower-body resistance training.

A study from the International Journal of Obesity found that women gained more lean muscle mass and lost more body fat with just twice-weekly weight training.

So even with a busy schedule, you can still reap significant fitness benefits by adding strength training a few times a week.

This leg workout includes 5 joint-friendly exercises!

Targeting the Lower Body With Squat Variations

When developing a workout plan, a lot of women will set aside a “leg day” to focus on lower body workouts.

Of course, these strength workouts target a number of different muscle groups, including the quads, hamstrings, glutes, and calves.

Incorporating squat variations is the perfect way to strengthen all of these muscle groups at the same time.

These squat variations will build strength and develop muscular, toned legs.

You can add any number of these squat variations into your lower body workouts as part of circuit training or traditional weight training.

Standard Barbell or Dumbbell Squats

Squats are one of the ultimate lower body workouts because they target your glutes, hamstrings, and quads all at once.

This exercise can be done with a barbell or dumbbell depending on how comfortable you are with the movement.

Mastering a standard squat is the foundation for moving on to other squat variations.

To do a standard squat, stand with your feet hip-width apart and squat your hips down and back while you bend your knees.
You should feel most of the weight in your heels.
Then push back up through your heels to a standing position.
Once you have perfected the technique you can try holding dumbbells by your side to add weight to the movement.
You can stick with dumbbells or if you feel confident can also move to squat with a barbell across the shoulders.
You should always use a spotter, or at least a spotter rack to make sure you are safe doing this movement.
Aim for 8-10 reps.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Squat with Front Kick

Doing a standard squat with an added forward kick at the end will increase your heart rate and turn any strength workout into metabolic resistance training.

Squat down, stand back up, then kick forward with the right leg.
Bring the right leg back, squat again, then kick forward with the left leg as you stand.
Continue alternating sides until you complete 10-15 reps on each side.

Split Squats

Split squats are an excellent way to isolate one leg at a time.

This allows you to really focus on the movement and to fix any strength discrepancies between sides.

Place a chair about two feet behind you.
Place the top of your right foot on the chair while standing on your left leg.
You can clasp your hands in front of you or place them on your hips.
Squat down by bending your left leg until your thigh is parallel with the ground.
Be sure to not let your knee come over your toes.
Press through your foot to stand back up.
Do 15 to 20 reps, then switch to the other leg.

Goblet Squat

While the goblet squat may seem very similar to a standard squat, by turning your toes out you will engage your muscles at different angles while also hitting your inner thighs.

Stand with your feet a little wider than shoulder-width apart, with your toes turned out.
Hold the handle of a dumbbell or kettlebell with both hands in front of your chest.
Squat down, then press through your feet to stand.
Aim for 10 to 12 reps.

Learn more about the goblet squat and its benefits!

Pistol Squat

The pistol squat is a challenging move that, like the split squat, forces you to isolate one leg at a time.

However, this move is made more difficult by the fact that you do not rest your non-working leg on anything.

This is a tough move that takes strength and practice!

Stand with your feet hip-width apart, with your hands in front of your chest.
Lift your right foot forward a few inches off the floor with your foot flexed.
Squat by bending your left knee 90 degrees, holding your right leg in front of you.
If you can’t squat down to 90 degrees, just go as far as you can before pushing back up.
You can even hold onto a chair or wall for support until you master this squat variation.
Do 5 to 10 reps.
Switch sides and repeat.

Plie Squats

It can be tough to find exercises that target the inner thighs or adductor muscles.

Luckily, plie squats do just that.

By changing the angle of your feet you can take a standard squat and completely change the muscles that are activated.

Start with your feet wider than shoulder-width apart with your toes turned outwards.
Bend your knees to lower into a squat until your thighs are parallel to the floor.
Return to start.
Perform 15 reps.

Walking Squats with Bands

Now that you’ve targeted your adductor muscles with squats, you also want to make sure you hit the outer thigh muscles or abductors.

Banded squats are a great move to strengthen not only the abductors but also the glutes and tensor fasciae latae.

To do this move start in a shallow squat position with your legs hip-width apart with a looped resistance band around your thighs just above your knees.
Take one step to the right at a 45-degree angle while staying in a low squat position.
Then step to the left at a 45-degree angle in the same crouch position.
Do 10 steps with each leg.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Jump Squats

Jump squats are a great squat variation that also adds in some cardio as well.

Stand with your feet hip-width apart and your arms by sides.
Bend your knees and lower into a squat, then press through your feet to explosively jump as high as you can.
Land softly on the balls of feet and immediately lower into the next squat.
Repeat this for 10-15 reps.

Pulse Squats

Small pulses are a great way to burn out your legs at the end of a workout, making this move a good “finisher” to add at the end of a workout.

Stand with your feet hip-distance apart and lower into a squat.
Maintain this squat position as you barely lift your heels up and down a few inches to “pulse” while in the squat position.
Continue pulsing for 30 seconds.

Tempo Squats

A tempo squat is when you perform the lowering, or eccentric phase, of the squat with a slower than normal tempo.

So instead of squatting down quickly, you do a slow count of 3-4 seconds.

This is one of the most effective ways to build strength in your lower body.

For example, in a meta-analysis comparing the effects of eccentric and concentric training upon muscle strength and mass, eccentric training was shown to promote increased muscle mass and overall size measurements.

However, tempo squats can also focus on the concentric phase since this has advantages as well.

For instance, by slowing down the squat as you stand up you can focus on any issues you are having with your form during this phase while also increasing time under tension during the workout and enhancing muscle growth.

Since you are focusing more on the quality of the movement, you can use a lighter weight, or even just your body weight, and still get a huge strength-building benefit.

Not only this, but by slowing the tempo you can also improve your squat technique.

There are a lot of different variations with tempo squats since you can change the amount of time you spend lowering down and standing back up.

You can also hold at the bottom of the squat to increase the burn.

If you are reading a workout that includes tempo squats, this is usually signified by four numbers.

The first number is the time (in seconds) spent lowering down into a squat.

The second number is the time to pause at the bottom, while the third number is the time count for standing back up.

The fourth number is how long to rest before beginning the next rep.

For example, 4-1-0-1 means you count to 4 as you lower into a squat, pause for 1 second at the bottom, stand back up immediately, then take a 1-second pause before beginning the next rep.

This video will show you how to do tempo squats!

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Squat Variations: Get Gorgeous Glutes! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Workouts for Women Over 40: A Weekly Plan That Works!

Holly Smith, M.D. — Thu, 17 Jun 2021 01:00:43 +0000

Workouts for women over 40 aren't just about weight loss. You also get the added bonus of feeling great and being stronger and healthier!

Evidence shows that if you are overweight or obese, even a modest weight loss goal of 5-10% of your body weight can have serious health benefits.

This includes improving blood pressure, cholesterol, and blood sugar.

In turn, this will help you decrease your risk of developing chronic diseases.

Weight loss will also improve your body image and energy levels.

Having a lower weight decreases the pressure on your joints. Plus, weight-bearing weight loss workouts will decrease your risk of osteoporosis as you age!

There are numerous reasons why people decide to start working out, but weight loss is the goal that tops that list most often.

But what is the best way to shed those pounds?

Start with these workouts for women over 40!

Don't forget to eat right, too! Check out our Definitive Guide to Healthy Eating for Women!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Weight Loss Workouts for Women Over 40

While there is no one-size-fits-all weight loss plan out there, there is a general formula that the best plans will follow.

Any good weight loss program needs to combine cardiovascular exercise, resistance workouts, flexibility, and balance training.

This is also true when you're talking about workouts for women over 40.

And it isn’t just about exercise!

Adequate sleep, rest, and a solid nutrition program are crucial to lose weight and keep it off.

JOIN OUR fit
mother PROGRAM (FM30X)

Fit Mother Project is the first sustainable health & weight loss program designed exclusively for busy mothers just like you...

JOIN OUR FIT
MOTHER PROGRAM

Your Weight Loss Workout Plan

It is important to have a general plan when working towards any goal.

Weight loss is no different.

If you just randomly try to incorporate different aspects of workouts with no guidance, it’s easy to get off track and lose motivation.

This weekly schedule is a good starting point if you are looking to start on your weight loss journey.

Remember that this is just a blueprint. You should modify the days and workouts to fit your schedule and your level of fitness.

Monday — Full Body Weight Training/Resistance Training

Full body circuit training with weights and resistance is a crucial component in your weight loss program.

Increasing and maintaining lean muscle mass will make your body an efficient calorie-burning machine.

Strength training has been shown to conserve lean muscle mass and decrease fat mass in females.

Plus, you’ll build a toned physique and improved strength. Here is a full-body workout routine you can include in your weekly schedule.

Remember, this is a circuit workout. You want to have minimal rest between each move. Go right from one move to the next.

Squats – Bodyweight or With Dumbbells

Do 15 reps as either air squats or with dumbbells depending on your strength and level of fitness.

Dumbbell Overhead Press

Do 10-12 reps while standing.
Standing will force you to engage your core to a greater degree than sitting with back support.
Maintain good form and posture throughout the movement.

Supinating Dumbbell Bicep Curls

Choose a weight that will allow you to complete 8-10 reps.
Try not to use your back, or swing your arms to use momentum when performing this exercise.
Maintain good form throughout and focus on the supination motion at the top of the movement.

Dumbbell or Barbell Bench Press

Aim for 10-12 reps.
Contract your pecs at the top of the movement and slowly lower the weights down to your chest.
If you do not have a bench you can also do this while lying on a mat.

Bent Over Dumbbell or Barbell Rows

Make sure to engage your core as you aim for 10-12 reps.
You can use an over or underhand grip on the bar or dumbbells.
An overhand grip will work your upper lats, rhomboids, and traps to a greater degree, while an underhand grip will work the lower lats and also recruit the biceps.
If doing this routine multiple times a week, try switching up the grips each time to target the muscle groups from different angles.

Tricep Kickbacks

Aim for 10-12 reps on each side.
Again, make sure to isolate this movement in the triceps.
Do not swing the arms to gain momentum. You will only be cheating yourself!

Elbow Plank

Hold an elbow plank for max time.
Try to increase the duration of your hold each time you do this circuit.
Make sure to maintain good form throughout and avoid arching or bowing the back.
If you break form, you have reached your max time.

After you complete a round of this circuit, take a two-minute break.

Walk around, stretch out the arms and legs, and grab some water.

Then repeat two more times!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Tuesday — Cardio Day!

After an awesome strength training day, follow this up with some cardio the next day to increase cardiovascular fitness and burn calories.

Tailor this to something that you enjoy.

This could be a local spin class, a trail run, swimming laps, or water aerobics.

Anything that gets the heart pumping!

Try to aim for at least 30-60 minutes.

If you are short on ideas, here is a great running interval workout you can try. This can be done on a treadmill or outside.

Warm-up: Run at a light pace for 5 minutes.
Jog 5 minutes at a moderate pace. This is slightly faster than your warm-up pace, but you should still be able to hold a normal conversation.
Recovery Jog for 1 minute
Run 4 minutes at a slightly faster pace. You should feel slightly more breathless than at the previous interval.
Recovery jog for 1 minute
Run 3 minutes at an increased pace from the previous interval. You should only be able to talk in short sentences.
Recovery jog for 1 minute
Run at 2 minutes at a fast pace.
Recovery job for 1 minute
Run 1 minute at a full out sprint
Recovery jog for 1 minutes
Cool Down: Light jog for 5 minutes.

This ladder workout is a time-efficient cardio workout that is great for weight loss and increasing fitness.

Again, this is just an example of a type of cardio workout you can include in your weekly routine.

Learn about the best types of cardio for fat loss and the science behind cardio for WOMEN!

Wednesday — Stretching, Flexibility, and Balance Training

Think of this day as an active recovery day. Good workouts for women over 40 should include some flexibility training.

You can try out a yoga class at your gym, or do some light stretching and balance moves in the comfort of your own home.

Here are some moves that you can use in your weekly routine if you need some ideas.

Mountain Pose

Stand tall with your feet together, shoulders relaxed, and weight evenly distributed through your feet.
Take a deep breath and raise your hands overhead, palms facing each other with arms straight.
Reach up toward the sky with your fingertips.
Hold this for three deep breaths.

Downward Facing Dog

Start on all fours with hands directly under your shoulders.
Move your hands a few inches forward and spread your fingers wide.
Press your palms into the floor and press your butt toward the ceiling, bringing your body into an inverted V position.
Your feet should be about hip-width apart with the knees slightly bent.
Hold for three deep breaths.
Come into a plank position, and then return to the downward-facing dog for another three breaths.

Upward Facing Dog

Start by lying on your stomach with your hands near your shoulders.
Inhale and press your hands firmly into the floor and slightly back.
Straighten your arms and lift your torso up and your legs a few inches off the floor.
Hold for three deep breaths.
Straighten into a plank position, then return to the upward-facing dog for another three breaths.

Seated Twist

Sit on the floor with your legs extended.
Cross your right foot over the outside of your left thigh.
Keep your right knee pointed up.
Then place your left elbow to the outside of your right knee.
Place your right hand on the floor behind you near your lower back.
Twist to the right as far as you can.
Hold this for 30 seconds.
Switch sides and repeat.

Tree Pose

Stand with your arms at your sides.
Keep your weight on your left leg and place the sole of your right foot inside of your left thigh.
Once balanced, bring your hands in front of you in a prayer position.
Extend your arms overhead, separated and facing each other.
Hold this position for 30 seconds.
Lower and repeat on the right side.

Child’s Pose

Sit up on your heels.
Bring your torso forward, and allow your forehead to rest on the mat or floor in front of you.
Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
Hold the pose and take several deep breaths.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Thursday — Full Body Weight Training/Resistance Training

Repeat the circuit workout that you did Monday, or try a workout from the Fit Mother Project’s FM30X program!

Friday — HIIT/Cardio

High-intensity interval training is a great way to burn calories and tone muscles.

Research has shown that HIIT training can be a very time-efficient component to include in workouts for women over 40.

Many gyms offer their own version of HIIT training, and there are many online workouts available that follow this format.

If you would like to try something on your own, try out this workout below.

Warm-Up (4 minutes)

Perform each move for 30 seconds, moving right into the next move.

Once finished, repeat one more time for a total of four minutes.

Jumping Jacks
Butt Kickers
High Knees
Jump Squats

Rest for one minute then start the main set.

Main Workout

For the main workout, you will perform each move for 30 seconds and rest for 30 seconds.

As your fitness levels improve, you can increase the interval to 45 seconds with a 15-second rest.

Alternating Jumping Lunges
Burpees
Alternating Side Lunge with Kick
Mountain Climbers
Side to Side Hops
Plank Jacks
Jump Rope
Tricep Dips

Rest for one minute then repeat.

Cool Down

Do some light walking or jogging and stretching following this workout

Even with the warm-up and cool down this is a time-efficient workout that can be done in under thirty minutes.

This is a great beginner HIIT workout to burn calories and work multiple muscle groups.

This 15-minute HIIT workout can be done at home with no equipment!

Saturday — Rest Day or Full Body Training

You can use today for a rest day.

Or if you are further along in your training, you can add another full-body workout day in here and repeat your workout similar to your workouts on Monday and Thursday.

Sunday — Rest Day

Make sure to include at least one rest day into your weekly schedule.

This will let your muscles recover and rebuild.

It will decrease your risk for injury, and help prevent burnout so you are motivated to start again the next week!

The mid-week stretching day helps with muscle recovery, but this complete rest day will allow for muscle recovery to leave you feeling fresh and motivated for the next week.

You can do some light walking or work around the house, but nothing too taxing on the body.

Enjoy your day off! You earned it!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Lose the Weight and Gain Fitness

The above weekly schedule is a nice blueprint to help guide you along the road to weight loss.

The best workouts for women over 40 include intense and challenging exercises.

Your abilities should improve dramatically as continue through the schedule.

It is important to have varied workouts and combine strength training, cardiovascular training, and flexibility and balance exercises.

In addition, nutrition and smart diet choices will be key to reaching your weight loss goals.

That is why a program like FM30X is so great.

It not only gives you great workouts and community support, but it also includes a simple and easy-to-follow meal plan.

There is no time like today to get started on the road to weight loss!

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Workouts for Women Over 40: A Weekly Plan That Works! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Get Shredded With a Muscle Building Diet for Women

Erin Coleman — Tue, 08 Jun 2021 01:00:08 +0000

With a muscle-building diet for women, you can get the tight, toned body you've always wanted. And muscle building isn't just for men or athletes!

Now more than ever, women are jumping on the bandwagon of building lean muscle to accelerate weight loss, improve body composition, and achieve the figures they desire.

Women benefit from muscle-building diets and drinking protein shakes just like men.

Regular resistance training and eating a well-balanced, protein-rich diet helps:

Improve body composition
Create aesthetically pleasing body contours
Increase metabolism
Decrease body fat
Reduce waist circumference
Make you look years younger

Even if you don’t drop weight right away when following a muscle-building diet for women, you’ll notice improvements in body shape and reductions in fat.

Because muscle burns more calories than fat, even when you’re resting, building muscle boosts metabolism to enhance weight loss over time.

Keep reading and get started with your muscle-building diet for women today!

Maximizing bone density and muscle mass after 40 might be more important than you think. Here's what you need to know!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

The Basics of a Muscle Building Diet for Women

There are numerous dietary components to consider when muscle building and fat loss are your goals.

Determine Muscle Building Calorie Needs

Weight maintenance calorie needs for moderately active and active women, based on the Dietary Guidelines for Americans include:

Ages 19-25: 2,200-2,400 calories
Ages 26-30: 2,000-2,400 calories
Ages 31-50: 2,000-2,200 calories
Ages 51-60: 1,800-2,200 calories
Ages 61 and up: 1,800-2,000 calories

If muscle-building plus weight loss is your goal, aim to consume 1,200-1,800 calories daily, depending on how active you are and your starting body weight.

Fill Your Plate Properly

When dieting for muscle building and fat loss, use the following healthy eating guidelines to fill your plate:

Half full of vegetables
One-fourth full of protein foods
One-fourth full of starches

Don’t forget to consume about 2-3 servings of dairy foods or calcium-rich equivalents daily, fruits, and healthy fats at each meal to round out nutritious menus.

Know Muscle Building Protein Requirements

When you work out regularly, especially if you're training for muscle building, your protein needs are higher than people who are sedentary.

Today’s Dietitian recommends consuming about 1.4-2.0 grams of protein per kilogram of your body weight daily, which equates to 0.6-1 gram of protein per pound of your ideal weight each day.

For example, if your goal weight is 130 pounds you’d need about 78-130 grams of protein daily to build or maintain lean mass and burn fat.

Examples of protein-rich foods and corresponding protein content (provided by the Academy of Nutrition and Dietetics) is as follows:

3 ounces of lean ground beef: 22 grams
3 ounces of skinless chicken: 26 grams
3 ounces of grilled salmon: 21 grams
1 cup of plain low-fat yogurt: 12 grams
1 cup of low-fat cottage cheese: 28 grams
1 scoop of protein powder: 25 gram
1/2 cup of cooked lentils: 9 grams
3 ounces of tofu: 9 grams
1 cup of low-fat milk: 8 grams
1/2 cup of cooked quinoa: 4 grams
1/2 cup of cooked black beans: 7 grams
2 tablespoons of peanut butter: 8 grams
2 large eggs: 12 grams

Choose a variety of proteins to meet your daily needs for muscle building and fat loss.

Watch this video to calculate YOUR daily protein intake!

Choose the Right Protein Powder

Protein powder isn’t just for men.

Women seeking muscle building and even weight loss can benefit from drinking protein shakes.

Various protein powders are available to choose from, including:

Whey
Casein
Egg
Hemp
Soy
Pea
Rice
Protein blends

You might be wondering which type of protein powder is the best for muscle building in women?

Animal-based and soy proteins contain all of the essential amino acids needed to build and maintain lean mass, but combining various plant proteins together can give you similar results.

Studies found that whey protein powder is especially useful for muscle building and post-workout recovery.

During weight loss, research shows that protein enhances fat loss and aids in muscle mass maintenance.

One scoop of whey protein powder generally provides about 25 grams of high-quality protein.

When seeking the best protein powder for muscle building, knowing how the powders are made and what they contain helps you choose one that best matches your needs. For example:

Protein hydrolysates are broken down amino acids that get absorbed quickly by your body
Protein isolates contain about 90-95% protein and are a concentrated protein source
Protein concentrates contain about 60-80% protein and 20-40% dietary fat plus carbohydrates

Be sure to check the supplement facts label for added sugar and other hidden ingredients, and note the total number of calories per serving of protein powder.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Don’t Forget About Carbs and Healthy Fats

Carbohydrates and dietary fat are just as important as protein when following a muscle-building diet for women.

The Institute of Medicine Recommends at least 130 grams of carbohydrates per day for adults.

Aim to consume about 25% of your daily calories from fat when muscle building and fat loss are your goals.

Choose healthy fats like avocados, plant oils, nuts, seeds, olives, and nut butters to stay healthy and lower heart disease and other chronic disease risks.

Excellent sources of fiber-rich carbs for muscle building in women are quinoa, fruit, sweet potatoes, corn, peas, other legumes, brown rice, wild rice, oatmeal, and whole-grain breads, and cereals.

Eat Often Throughout the Day

When muscle building is your goal, it’s important to eat often throughout the day — about every few hours or so.

For example, you might consume three meals plus two or three snacks.

Eating this way helps you build or maintain muscle by keeping your body properly nourished throughout the entire day.

A sample muscle-building eating schedule might include:

Breakfast: 8:00 am
Snack: 10:00 am
Lunch: 12:30 pm
Snack: 3:00 pm
Dinner: 5:30 pm
Snack: 8:00 pm

Create a meal and snack schedule that coincides with the time you wake up in the morning, your work and workout schedules, and the time you head to bed each night.

Choose Nutrient-Dense, Whole Foods

Choose nutrient-dense foods as part of a muscle-building diet plan for women.

Nutrient-dense foods are those that provide your body with a variety of essential nutrients.

Examples include:

Eggs
Lean meats or poultry
Fish and seafood
Soy protein
Fruits and vegetables
Whole grains
Legumes
Nuts, seeds, and nut butters
Hummus
Avocados
Plant oils
Dairy foods or calcium-rich alternatives

Any food combination that provides you with a good balance of protein, fiber-rich carbohydrates, and healthy fats is an excellent choice for muscle building and fat loss in women.

Improve your lifestyle and nutrition by incorporating healthy meals you can eat every day.

Eat Carbohydrates with Protein

Research shows that consuming protein with carbohydrates aids in muscle recovery after workouts.

To optimize post-workout nourishment, you might choose a protein powder shake blended with fruit, yogurt topped with fruit or nuts, a banana with almond butter and plant milk, or grilled chicken with brown rice and veggies.

The Academy of Nutrition and Dietetics recommends ingesting about 20-30 grams of protein after exercise to enhance muscle building.

Try Protein Shake Recipes

Combine your favorite ingredients with protein powder to create refreshing, delicious protein shakes for muscle building.

Blend the following ingredients together to create a custom-made protein smoothie:

1 1/2 – 2 cups of milk or plant milk
1 scoop of protein powder
1/4 cup of fruit OR 1 teaspoon of nut butter OR coffee OR matcha green tea powder
A handful of ice

Use this basic protein shake recipe but plugin ingredients of your choice based on your taste preferences.

When using protein shakes for weight loss, drink them as meal replacements (replace 1 or 2 meals with a shake) or consume smaller shakes between meals.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Sample Muscle Building Diet for Women

When choosing a muscle-building diet plan for women, it’s helpful to have a sample menu in place to guide you through the process. An example includes:

Breakfast

Whole-grain Ezekiel toast topped with nut butter and bananas
Low-fat cottage cheese
Coffee or tea

Snack

Veggie sticks
Hummus

Lunch

Whole grain pasta topped with olive oil pesto sauce
Grilled chicken
Veggies

Snack

A whey protein shake made with protein powder, plant milk, and fruit or nut butter

Dinner

A taco salad made with lean ground turkey, taco seasonings, lettuce, tomatoes, black beans, avocados, and salsa

Snack

Greek yogurt topped with raspberries and walnuts

Find out what and when to eat before a workout to maximize your fat loss and muscle gain.

Which Muscle Building Exercises Should I Choose?

A muscle-building diet alone doesn’t lead to muscle mass gains.

For best results, complete at least 30 minutes of cardiovascular plus strength training exercises daily.

Some of the best full-body muscle-building, fat-burning exercises you can do from the comfort of home include:

Squat to Press

Grab dumbbells or kettlebells to complete squat to presses for a workout that complements muscle-building diets for women.
Stand with your feet about (or slightly wider than) shoulder-width apart.
Squat down until your thighs are about parallel with the floor and when you stand up, complete a shoulder press.
You can also use a medicine ball during the squat to press by throwing the ball up in the air as high as you can at the height of your squat.
Repeat 10-25 times for a total of 3-4 sets.

Lunge to Biceps Curl

Complete a lunge to biceps curl by lunging forward with your right leg until your left knee almost touches the floor.
Complete a biceps curl with dumbbells before you stand back up.
Do the same thing with your left leg and repeat continuously 10-15 times for each leg (3-4 sets).

Deadlift to Lateral Raise

To complete a deadlift to lateral raise, begin in a standing position and hold dumbbells with your arms at your sides.
Slowly bend at your waist, keeping your back straight, until the weights almost touch the floor.
Use your back, hamstrings, and glutes to lift your body back up to a standing position.
Complete a lateral raise and immediately move on to the next deadlift.
Alternate deadlifts with lateral raise 10-25 times for a total of 3-4 sets.

Chest Press to Leg Raise

Complete a chest press to leg raise on a weight bench or while lying down on the floor.
Complete a chest press using dumbbell weights and immediately do a leg raise.
Alternate dumbbell chest presses with leg raise 10-25 times and complete 3-4 sets of the exercise.

Discover all of the benefits of weight lifting for women!

Box Jump to Rear Leg Lift

You’ll need a plyometrics box to complete box jumps to rear leg lifts.
Jump up onto your box, landing with both feet.
When you’re at the top complete a rear leg lift with your right leg (keep it as straight as you can), and softly jump down to the ground.
Jump back up onto the box and do a rear leg lift using your left leg.
Repeat this series of motions 10-15 times for each leg (3-4 sets).

Push-Up to Plank Jack

When you’re ready to really work your shoulders, chest, arms, and abs, try push-ups to plank jacks.
After doing a push-up, stay in the plank position and quickly spread your feet apart and back together (keep your legs straight) before doing another push-up.
Aim to complete 3-4 sets of 10-25 reps of the exercise.

Wall Squats

Find a wall and get into a squat position with your back against the wall and your thighs about parallel with the floor.
Hold the position for 30-60 seconds to work your entire lower body.

Aerobic Muscle Building Exercises

Aerobic bodyweight exercises help you build muscle, burn fat, and tighten and tone up just in time for summer.

Examples of exercises that really get your blood pumping include:

Rope jumping
Burpees
Mountain climbers
Lunges
Jump squats
Alternating jumping lunges
Front to back hops
Side to side hops
High knees
Jumping jacks
Skaters

Change up your muscle building and cardiovascular workout routines often for best results, and make sure to work all major muscle groups at least 2-3 times each week!

Learn why strength training for women over 40 is important to combat muscle loss and promote longevity!

How to Get Shredded!

To increase your chance of maintaining muscle and a healthy weight (and body composition) for life, sign up for a FREE TRIAL of the Fit Mother Project today! When you do you’ll receive:

Motivational support from Dr. Anthony Balduzzi and other health experts
Muscle-building, fat-burning workouts
Custom muscle-building diet plans for women
Social support from a fit mom community
Delicious healthy recipes
Weekly newsletters and much more!

To achieve a fitter, leaner, more aesthetically pleasing physique, join the Fit Mother Project. Get started today for FREE!

Looking and feeling young and beautiful has never been easier!

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Get Shredded With a Muscle Building Diet for Women appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Dumbbell Workouts for Women: You Need More Than the Treadmill!

Holly Smith, M.D. — Thu, 03 Jun 2021 01:00:38 +0000

Are you ignoring dumbbell workouts for women? When many women start a workout program, they often only focus on cardio.

There is the common misconception that strength training is only for men or athletes.

It can also be intimidating for women to walk into a gym and start a weight lifting program, even at home.

The truth is, weight training is essential for women, especially as they get older.

And you can maintain, or even improve, your strength at any age with just a set of dumbbells.

As women age, lean body mass decreases, something known as sarcopenia.

Studies have shown that this appears to be more from muscle disuse rather than just aging alone.

However, regular strength training can help you maintain muscle mass at any age.

Not only will strength training help you maintain muscle mass, but resistance workouts also help improve blood pressure, blood sugars, and other markers of chronic disease.

One study from the International Journal of Obesity even found that women who engaged in twice-weekly strength training programs were able to improve their body composition and decrease their obesity risk.

So what are you waiting for? Get started with dumbbell workouts for women today!

Looking for other ways to spice up your workouts? Try these kettlebell exercises for women!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Dumbbells Are Versatile

The great thing about dumbbell workouts for women is that you can work out at your gym or even from your own home.

So if you are a beginner and want to start slow, dumbbells are the perfect equipment to use.

Plus, dumbbells allow you to perform weight lifting moves safely while still effectively targeting all of your major and accessory muscle groups.

You can utilize dumbbells in traditional strength training workouts, during supersets, or even for core and balance training.

You can even use light dumbbells to enhance your cardio sessions!

So if you are looking to get in great shape and tone up your body, dumbbell workouts for women will get you there.

Try this full-body dumbbell workout for women! All you need is a set of dumbbells and some floor space!

Full-Body Dumbbell Workouts for Women

This full-body dumbbell workout incorporates something known as supersets.

A superset is when you move from one exercise immediately to the next with minimal rest in between.

This technique aims to keep your workouts efficient while still being extremely effective.

There are a few different ways that you can utilize supersets in a workout. These include:

Same Muscle Group (Pre-exhaustion): In a pre-exhaustion superset, you work the same muscle group by starting out with an isolation exercise, and then following this up with a compound movement. In this way, the muscles become “pre-exhausted” in the first set. You then push past this in the second set to help increase muscle growth.
Same Muscle Group (Post-exhaustion): This is similar to the above superset except in the reverse order. This time you start with compound exercises, and then follow that up with an isolation movement.
Opposing Muscle Groups: This is the most common type of superset, where you target different muscle groups. For example, doing a pulling back exercise followed by a pushing chest exercise. This gives the muscles in the first group time to recover while you are working on the second group. Plus, you can get a little more bang for your buck since muscles tend to generate a stronger contraction when preceded by a contraction in an opposing muscle group.
Staggered Supersets: This involves targeting two completely different muscle groups, such as upper body bench press followed by lower body squats.

In this superset workout, the muscles used in each group oppose one another.

For example, in the first set, you hit your large back muscles.

Then, follow that up with a chest exercise.

Perform 8-10 reps of each exercise then move right into the next set.

Start with a lighter weight until you perfect the form in each exercise, then gradually increase the weight to challenge yourself.

You should choose a weight where the last 1-2 reps are tough, but that you are still able to finish with proper form.

Superset 1 – Chest and Back

For this you will do one set of bench press, then move right into the lat pulldown.

Take a one-minute rest after that, then repeat the superset two more times.

Dumbbell Bench Press

Lie back on a flat bench.
Using a medium-width grip, hold the dumbbells straight over you with your arms locked.
Breathe in and begin moving the weights down slowly to your middle chest.
Pause briefly and then push back up to the starting position as you breathe out.
Lock your arms and squeeze your chest in the contracted position at the top of the motion.

Bent-Over Row

Hinge forward from your hips with arms straight while holding a pair of dumbbells down in front of you.
Row the dumbbells up towards your chest, leading with your elbows, then lower them slowly.
Rest for 60 seconds after the final rep, then repeat the superset two more times.

Superset 2 – Biceps and Triceps

For this you will do one set of barbell (or dumbbell) curls, then move right into the tricep pulldowns.

Take one minute of rest, then repeat the superset two more times.

Dumbbell Curl

Hold a pair of dumbbells down in front of you, palms facing forward, and keep your back straight and chest up.
Without moving your upper arms, bend your elbows and curl the bar toward your shoulders.
Slowly lower the bar back to the starting position, straightening your arms completely.

One-Arm Tricep Kickbacks

Start with a dumbbell in each hand and your palms facing your torso.
Keep your back straight with a slight bend in the knees and bend forward at the waist.
Your torso should be almost parallel to the floor.
Keep your upper arms close to your torso and parallel to the floor.
Your forearms should be directed towards the floor as you hold the weights, with a 90-degree angle between your forearm and upper arm.
This is your starting position.
Keep your upper arm stationary and contract your triceps to extend the weights behind you until your arms are fully extended.
Focus on moving the forearms and try not to swing the upper arms.
After a brief pause at the top slowly lower the dumbbells back down to the starting position to complete one rep.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Superset 3 – Lower Body

Dumbbell Squats

Squats are the ultimate lower body exercise.

This movement targets the quads, hamstrings, glutes, and calves to build strong legs.

In addition, this is a very functional exercise as you need to perform the squatting motion in a number of daily activities.

While holding a dumbbell in each hand, lower into a squat, making sure your knees don’t track past your toes.
Go down as far as comfortable, until your thighs are about parallel to the floor.
Try to keep your weight in your heels.
Then explode back up through your heels to a standing position.

Dumbbell Three Way Calf Raises

Stand tall while holding the dumbbells by your side.
First, turn your toes inward.
Press your toes into the ground and lift your heels up.
Lower them down slowly.
Do 10 reps.
Next, turn your toes out 45 degrees and perform the calf raises for 10 reps.
Finally, keep your toes forward, and do another 10 reps in this position.

Superset 4 – Shoulder and Core

Overhead Press

Hold a dumbbell in each hand at the front of your shoulders.
Press the weights directly overhead until your arms are straight, then lower it to the start.
That’s one rep.
After 8-10 reps, lower the dumbbells to your thighs.
Rest briefly and then move on to Russian twists.

Dumbbell Russian Twists

Sit on the ground with your knees bent.
You can place your heels on the ground or let them hover above the ground for an added challenge.
Lean slightly back as you keep your back straight.
Hold a light dumbbell in front of you.
Twist to the left, bringing the weight to your left side.
Then rotate to the right with the weight.
This completes one rep.
Continue alternating sides for 10-20 reps on each side.

By doing supersets, you are making the most out of your workout time.

Instead of taking long rest periods without doing any work, you use the time that you are resting one muscle group to work the next.

Plus, since some of the muscles used in each exercise overlap slightly, you are getting the most bang for your buck!

In addition, research has shown that supersets can also help increase fat burning by increasing calorie burning and energy expenditure even after your workout is over!

This full-body, at-home dumbbell workout for women is a great, quick strength training workout!

Add Dumbbells to Your Cardio

Another great way that you can use dumbbells is to add a light set to a high-intensity or endurance cardio workout.

For example, if you are walking outside or on a treadmill, you can simply hold the dumbbells in your hands as you pump your arms.

You can even do light dumbbell shoulder presses or curls as you walk.

If you have a high-intensity circuit workout planned, you can modify some of the moves to incorporate dumbbells as well to add an extra challenge.

For example, if your HIIT workout includes bodyweight squats, add some dumbbells to increase the resistance.

Just remember to keep the load light in these types of routines since you are working at a higher intensity and still need to keep good form.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Building a Better Body With Dumbbells

If you want to improve your fitness, get stronger, and build a fantastic-looking body, you don’t need a ton of fancy gym equipment.

A simple set of dumbbells will get the job done!

You can target your whole body with dumbbell exercises for women.

Plus, when you incorporate supersets into your workouts you can make your sessions more efficient!

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Dumbbell Workouts for Women: You Need More Than the Treadmill! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Workouts for Women: The Definitive Guide

Holly Smith, M.D. — Tue, 04 May 2021 01:00:43 +0000

Adopting a fitness routine and getting into top physical shape is a goal for a lot of women. But how can you tell which workouts for women are right for you?

It can definitely be tough sorting through all of the information (and misinformation) that we are bombarded with every day regarding workouts and nutrition

So the question is, what really works?

The truth is, health and fitness are not one size fits all.

While eating a nutritious diet and working out is the general blueprint for a healthy lifestyle, there are a lot of different factors that play into this depending on your age, your goals, and your current level of fitness.

And don’t let the online ads fool you! There are no “quick fix” or miracle supplements to get you into the best shape of your life.

If you really want to transform your body and your overall health, it takes dedication to consistent workouts that work specifically for you.

This definitive guide to workouts for women will give you the information you need to develop a plan that you will enjoy and that will challenge you as you embark on your fitness journey!

Make sure you're eating right, too, with our Definitive Guide to Healthy Eating for Women!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Workouts Across the Age Spectrum

Exercising and staying active on a regular basis is one of the best ways to maintain strength, endurance, and to keep your body “young.”

However, the fact is that over time, women will need to adapt their workouts to their bodies’ capabilities.

The “best” workouts for women will be different depending on your age, experience, goals, and current level of fitness.

As women age, hormone levels fluctuate and body composition changes.

Aging and reaching perimenopause or menopause will cause a decrease in estrogen. This leads to decreased bone strength, muscle loss, and a decreased ability to recover from exercise.

Testosterone is another hormone that decreases with age. This is one of the most potent anabolic (muscle-building) hormones that the body produces.

While you may think that testosterone levels are only important for guys, it turns out that this hormone plays a key role in women as well.

When testosterone levels fall, lean body mass decreases, something known as sarcopenia.

Women who are inactive start losing up to 3-5% of their muscle mass per decade after age 30.

But studies have shown that you can maintain muscle mass by performing resistance exercises. This means by being active, you can at least hasten this age-related decline in lean body mass.

Other issues associated with aging, like joint pain from arthritis and overuse injuries, can impact workouts.

By tailoring your workouts to your level of fitness and physical abilities you will avoid injuries and continue to stay active and lead a high quality of life throughout all phases of life.

Find out how YOU can live a long and healthy life with this one simple philosophy.

Women in their 30s

Women in their 30s still have high muscle-building potential and aerobic endurance.

Plus, at this age, your body is still able to recover quickly after exercise.

This means you really aren’t limited as far as the types of workout that you choose. This is a great age to really push your limits and challenge yourself with intense workouts that you enjoy.

Plyometrics and high-intensity intervals are excellent exercises to build aerobic and anaerobic endurance and build strength.

Weight lifting is also important to boost estrogen and testosterone levels and stave off muscle loss and increase bone strength.

Staying physically active in your 30s will set you up for a lifetime of consistent exercise.

This doesn’t mean you have to engage in extreme exercise every day, as your body still requires recovery.

But you can take time on your off days for stretching, meditation, and recovery exercises.

Women in their 30s also have the strength, flexibility, and enhanced recovery to lift heavier weights.

This is important to build a strong core foundation as you age.

When choosing the amount of weight to use, figure out your one-rep max for each specific exercise.

This is the most weight that you can lift if only performing a single repetition. Then for your sets, pick a weight that is about 70-75% of your one-rep max.

If you want to see muscle growth, you need to teach your muscles to overcome increased resistance.

Write down your workouts, and keep track of the amount of weight and reps that you perform during every session.

This will help you keep track of your progress.

Should women lift weights? Discover all of the benefits of weight lifting for women!

Women in their 40s

While 40 isn’t old, this is the age when womens’ bodies start to take a little more time to recover, especially after tough workouts.

This means taking measures before and after workouts to ensure that your muscles are getting the repair that they need.

Warm up and cool down are necessary at every age, but become even more important as you move through your 40s.

Along with muscle strength, flexibility starts to rapidly decline with age.

A dynamic warm-up will get the blood flowing to your muscles and connective tissues, and have you primed for a killer workout.

This is also the age to really focus on mobility and balance.

Stability workouts that utilize equipment like Bosu and Swiss balls will really help you work on muscle imbalances so that you can remain injury free and feeling great.

This will set you up for strong workouts in your 50s and beyond.

Warm up should include some light cardio along with dynamic stretching.

Dynamic stretching during a warm-up has been shown to increase power output when compared to static stretching, and will make your workouts more effective.

Try adding this dynamic warm up session prior to your strength and cardio workouts:

Warm-Up

Start with 5-10 minutes of light cardio.

This can be jogging, rowing, biking, jump rope, or any activity that starts to raise your heart rate.

Follow this with some dynamic stretching before starting the main workout.

Stretches

Inchworm

Start on your hands and feet with your hips in the air in an inverted V position.
Walk your feet as far forward as possible while keeping your legs straight.
Then, walk your hands out, extending your body into a plank position.
Then raise your hips up again into an inverted V.
Repeat 5 times.

Leg Kicks With Arm Reach

Kick your left leg out straight in front of you while reaching for your toes with the right hand.
Then kick your right leg out and reach to your toes with your left hand.
Repeat for 10 reps on each side.

Arm Circles

Stand tall with your arms outstretched to your sides and parallel to the floor.
Make small circles with your arms going forward for 10 reps, then backwards for 10 reps.
Then make larger circles forward for 10 reps, and backwards for 10 reps.

Back and Chest Rotations

Start down on all fours with your knees below your hips and wrists below your shoulders.
Place your left fingertips behind your left ear.
Rotate your upper body to the left, so that your left elbow points up to the ceiling.
Then twist your torso back to the starting position.
Continue for 8 reps on the left, then switch sides and repeat on the right.

Does stretching burn calories and help you lose weight? Learn the truth about stretching and weight loss.

Women in their 50s

Most women will enter menopause in their late 40s or early to mid 50s.

While these hormonal changes will definitely impact your body, this shouldn’t be an excuse for gaining weight or losing strength.

If anything, health and fitness becomes more important for women over 50.

Maintaining aerobic endurance is crucial for women over 50.

The prevalence of chronic diseases like diabetes and hypertension increases with age, and it is essential to be proactive in your health to avoid these health issues.

Combined training with both cardio and resistance exercise not only improves fitness, but can also prevent or lessen the impact of chronic health problems.

Being consistent with your workouts will also help stave off sarcopenia and decrease the risk of osteoporosis that begins to develop in older women.

Weight training is vital, but be sure to remain within your limits.

Avoid unneeded stress on your knees and back, as injuries in these areas tend to be the most common at this age.

As for all ages, a dynamic warm up should be done prior to your workouts, along with a cool down and some static stretching afterwards.

Since static stretches can actually hinder your workouts, you should save these until the end.

At this point you are done with your high power work and can focus more on flexibility and range of motion.

This full-body workout for women over 50 is easy on the body and helps to strengthen bones and muscles.

Women in their 60s

Working out later in life is important for so many reasons.

Exercise promotes healthy living, improved endurance, and decreased risk of injury when performing everyday activities.

Strength training and weight-bearing exercises will also maintain lean muscle mass and bone strength.

Resistance training has been found to be important in supporting muscle growth later in life by slowing the loss of muscle mass.

Falls also tend to become more prevalent at this age, so this is also the time to work on balance exercises that improve proprioception and neuromuscular control.

There are a lot of individual health variables at this age, and you should discuss any medical issues with your doctor before starting a new workout or exercise routine.

This will ensure that all of your workouts are not only effective but also safe.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Best Workouts For Women As You Age

You’re only as old as you feel, and age is just a number, right?

This is definitely true, however this doesn’t mean you should be doing the same intensity or style of workouts at 50 or 60 as you did at 20.

As women age, tendons and connective tissue lose elasticity.

If you try to do too much during workouts, especially high intensity plyometric exercises, you increase your risk of developing injuries that could prevent you from being active at all.

However, this doesn’t mean that you shouldn’t do any type of interval or circuit training as you get older.

These types of exercises should still be included in your workout programs since they promote strength gains and cardiovascular fitness.

You just may need to modify the moves to make them safer.

Women should also incorporate mobility, stretching, and balance exercises.

This makes routines like yoga and Pilates great choices to get in great shape and build a solid core foundation in the process.

You can also use equipment like exercise balls to work on balance and core strength.

Incorporating body weight exercises and using equipment like resistance bands is another great way to stay in shape as you get older while also staying safe in the process.

Learn how to have good balance as you age with these 5 exercises!

Fitness Needs in Men vs Women

Studies have shown that during strength training women tend to convert more muscle to type 1 muscle fibers, while men tend to convert their muscles to type 2a fibers.

Type 1 muscle fibers are also known as the “slow-twitch” muscle fibers.

Type 1 muscle fibers are more efficient over long periods of time, while type 2 muscle fibers are better for short bursts of speed.

This means that women tend to be more resistant to fatigue during exercise, and have better endurance and recovery.

So what does this mean for women setting up a workout program?

Since women’s muscle fibers are more resistant to fatigue, they tend to do better with higher reps.

In fact, studies have shown that women can generally do more reps at lower weight when compared to men.

In addition to doing well with higher reps, women also do well with slower tempo lifting compared to explosive bursts.

So when doing workouts for women, really focus on both the concentric and eccentric phases of lifting.

Not only will this improve your strength gains, but it will allow you to focus on proper form and avoid injury.

Another interesting finding is related to how hormones are stimulated by exercise in women compared to men.

This is important because testosterone levels decrease rapidly in women following menopause, and is one of the reasons why muscle mass decreases even more after this time.

To see a rise in testosterone, women should engage in exercises that are high volume and increase metabolic demand.

For example, one study from Medicine & Science in Sports & Exercise found that a low-volume, single-set circuit produced only a slight increase in resting testosterone after 12 weeks.

However, resting testosterone returned to baseline at 24 weeks of training.

In contrast, a high-volume, multiple-set program produced a large increase in resting testosterone at 12 weeks and an even larger increase at 24 weeks of training.

This means that women should choose full-body exercises with multiple sets to make their workouts more effective.

By stimulating an increase in testosterone levels you can help decrease further lean muscle loss while also increasing muscle growth.

Learn about gender differences in diet and exercise as we sort the myths from the facts.

Nutrition During and Around Your Workouts

Sometimes, it can be hard to figure out when and what you should be eating before and after workouts.

If you eat too close to your exercise session you could suffer from cramps and nausea as your food still digests.

However, if you go too long between eating and a workout you may not even be able to finish the workout.

What you consume before a workout can play a major role in your performance.

Plus, your pre-workout nutrition will also determine how well your body and muscles respond to your training once you are finished.

Women that are trying to lose weight might think that skipping a meal before their workouts is the best way to achieve this goal.

However, that really isn’t the case.

Sure, if you consume fewer calories than you burn, weight loss occurs.

But if you aren’t properly fueled for your workouts, you can’t give a full effort.

This means your training will suffer and you won’t be able to complete your exercises at your maximum effort.

In the end, this means less muscle mass, and a lower resting metabolic rate.

So to get the most benefit from your hard efforts in the gym, you should aim to have a pre-workout snack ideally about 2 to 3 hours before your workout.

Since you need energy, this should be a carbohydrate-rich snack of about 200 to 300 calories.

Also, it doesn’t matter if you’re doing a short intense workout, lifting heavy weights, or planning a long cardio session.

Eating prior to exercising will give you the energy you need for maximum results.

To avoid gut issues while working out, avoid foods that are high in fiber or that contain ingredients such as sugar alcohols that can cause gas and bloating.

For your pre-workout, pick simple carbs that can be digested more quickly, like a banana or toast and jelly.

You can experiment around your sessions to figure out what works best for each of your planned workouts.

After a workout, you want to get your muscles the fuel they need so that you don’t waste all the hard work you just did.

It has been the belief for a while now that the “anabolic window” or time when protein synthesis in muscles is greatest is within 30-60 minutes after a workout.

However, a meta-analysis in the Journal of the International Society of Sports Medicine showed that the window actually lasts from four to six hours.

After finishing a hardcore exercise session your body has depleted its glycogen stores and your muscles are ready to take up whatever fuel it sees.

A food source that contains both protein and carbohydrates is the ultimate form of nutrition after a workout.

A 2021 study found that glycogen synthesis rates were enhanced when carbohydrates and protein were eaten together after exercise compared with eating carbohydrates or protein alone.

Some good choices include a protein shake, peanut butter and an apple, or yogurt and nuts.

Research has even found that chocolate milk has an ideal ratio of carbohydrates, protein, and fat to refuel after tough exercises.

These 7 principles of nutrition are always true, no matter what your diet consists of.

Supplementing Your Fitness

The health industry is filled with supplements that promise just about anything-from bulking you up, to slimming you down, to giving you limitless energy.

But are these products worth the money?

One thing that is important to remember about supplements is in the name itself.

They are simply a supplement to a healthy diet.

No matter how many different pills or powders you consume, you can’t undo unhealthy eating habits.

Supplements are simply there to help fill in any gaps in nutrition that you may have.

As a busy mom, you may not always have the time to consume all of the vitamins and minerals to support your body and immune system on a daily basis.

This is where dietary supplements can come in handy.

Another area where supplements are beneficial is when you don’t have the time after a workout to consume enough protein right after exercise.

Protein shakes and powders are a great option here.

Find out about magnesium supplement benefits as we discuss magnesium for sleep and anxiety as well as weight loss.

Full-Body Workouts

When women are putting together a weight lifting program, one of the biggest decisions is figuring out whether to do full-body or split workouts.

There are pros and cons to splitting up your workouts to target specific body parts versus performing full-body workouts.

Ultimately, the choice will depend on your individual fitness goals.

Target Major Muscles Groups More Frequently With Full-Body Workouts

Full-body exercises are great for a number of reasons.

For one, these exercises enable you to have killer workouts that target all of your major muscle groups.

And when you are utilizing these types of exercises, you can achieve a high level of results in under an hour a day, and as little as three days a week.

This is because you are hitting each muscle group in a single workout session instead of isolating your muscle groups to one day a week.

And research has shown that increasing the frequency of exercising each muscle group can lead to bigger strength gains when compared to isolating muscle groups and only targeting them once a week.

Increase Fitness With Full-Body Workouts

In the past, you may have tried workout programs that had you target specific body parts on each day of the week. For example, one day may have been “leg day” and another day “back and bicep day.”

But studies have shown that full-body workouts can be more beneficial for improving fitness and building muscle.

A full-body workout engages all of your muscle groups during one session and takes many forms — high-intensity interval training (HIIT), high-intensity resistance training (HIRT), bodyweight workouts, or conventional weightlifting.

Full-Body Exercises Help Decrease Muscle Soreness

Not only will these full-body workouts build muscle, but they will also allow you to go into your next workout without being extremely sore from your previous exercise day.

Since you aren’t doing countless reps on one body group, this will allow for better recovery and an ability to give your best effort for your next workout.

Maximize Muscle Building Potential

Full-body workouts are excellent because you are able to make the most out of muscle synthesis after each workout.

For one, you are giving your body enough time to recover before the next full-body workout.

In addition, by not taking off too much time between workouts so that you can hit the best window for muscle building potential.

This in turn will increase lean muscle mass and decrease body fat percentage.

Full-Body Exercises Help Avoid Overtraining

By splitting up your workouts into full-body exercises you can avoid overtraining specific muscle groups.

For example, if you specifically focus on legs one day, there is a higher risk of overtraining as you try to cram all of your leg work into one day.

However, if you are able to do three workouts a week that incorporate full-body exercises, you can focus on all muscle groups simultaneously during these workouts.

By repeating this three times weekly, you will still get in the desired weekly sets and reps without causing excess muscle damage.

This will allow you to lose weight and be able to build a great-looking physique.

This full-body, at-home workout requires no equipment!

Split Workouts

While there are tons of benefits to full-body workouts, there can be downsides as well.

If you don’t take enough recovery between your workout sessions, you can still overtrain and accumulate fatigue.

This can make your workouts less productive.

Another issue with full body workouts is that it is tougher to build maximum strength in specific areas since you are moving from one muscle group to the next.

However, if your primary goal is weight loss and overall strength building, full-body workouts are still going to be the top choice.

Split routines divide workouts into specific body parts or areas of the body.

There are different ways to incorporate routines into your weekly schedule.

Similar to full-body workouts, split workouts have a time and place for their best uses.

The three most common types of splits include:

Working 1-2 muscle groups each day — for example, back and biceps or chest and triceps.
Upper/Lower Split — for example, upper body, then lower body training days.
Push/Pull/Legs Split — for example, pushing muscles are trained one day, then pulling muscles the next, and legs the following.

Split Workouts Can Maximize Strength Gains

If you are only targeting specific muscle groups once or twice a week you will have more energy to push your limits.

It’s unrealistic to push high intensities often without adequate rest, so splits can be a solid option for really maxing out your lifting weight while still giving you enough recovery time between muscle groups.

Splits are fantastic for the lifters that want to vest all of their energy on a daily basis into one or two muscle groups.

If you are specifically looking for muscle hypertrophy, split workouts can be a good option.

Decrease Fatigue Levels

While volume and intensity can highly dictate fatigue, splits are usually a safer bet to manage overall fatigue levels due to the multiple days of recovery in between certain muscle groups and exercises.

Full-body workouts can be a little tougher to manage when it comes to fatigue accumulation if you are doing these exercises three to four times a week.

Split Workout Cons

Split workouts are not always reasonable for lifters with very limited gym time.

Also, if your goal is improving on a particular lift, then splits can be limiting due to lower training frequencies for certain muscle groups/lifts

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

So What’s the Best?

As already mentioned, the best workouts for women will depend on your current fitness goals.

The more specific goals are in nature, then the more specific a program will need to be.

If your goal is to specifically target building bigger muscles, then using some form of split workouts to really focus on these muscle groups would be the way to go.

However, if you are like most busy moms, time is limited. Between your job, family, and other obligations, you need to be efficient and effective with your gym time.

This makes full-body functional workouts a great option.

Unfortunately, we all don’t have hours on end to spend in the gym, which brings up the topic of choosing what’s realistic for your lifestyle.

Oftentimes, when this aspect is not accounted for, this change will come naturally from feeling “burnt out” in daily life while performing one style of training.

Find out how stress is killing us as we reveal some important research about stress.

How Often to Workout?

For moms new to weightlifting, the first step is figuring out how often to train a week.

A review of the scientific evidence has found that to optimize muscle growth, resistance training should occur at least twice a week, and possibly three times weekly.

For women just beginning a new strength training program, you should start with two days and work yourself up from there to make sure you are getting enough rest between sessions.

To reach your full muscle-building potential, research suggests that you should train each muscle 2-3 times a week.

If you have an open schedule and your goal is to bulk up specific muscle groups, you can incorporate split workouts and target specific body parts each day.

For example, Monday could be back and biceps day, Tuesday is chest day, and so on.

If you are like most moms, you are pretty busy and may only have a few days that you can devote to formal exercise.

This may mean doing 2-3 full-body workouts a week to hit every muscle group.

And full-body workouts have shown to be quite effective in building lean muscle mass when done three times weekly.

A study in the Journal of Strength and Conditioning Research found that a training frequency of 3 days per week produced superior results compared to once a week.

No matter which type of breakdown you choose, one of the key things in every workout is to exercise at the right intensity.

This is one of the big determining factors in reaching your highest fitness potential.

When talking about strength training, this equates to the weight you are lifting and the volume (the number of sets and reps).

If you are new to working out it can be tough to figure out what amount of weight you should be lifting to target the optimal intensity.

A study published in the European Journal of Sports Science found that lifting around 80% of your one-rep max leads to significant strength gains.

This is a good starting place to use to make sure you are getting the most out of your weight lifting sessions.

This video will help you create your own home workout plan for weight loss and toning!

Can You Spot Reduce Fat?

A lot of women have “trouble areas” that they want to get rid of.

Unfortunately, no matter how many sit-ups or tricep dips you do, you can’t get rid of a “muffin top” or underarm fat by simple spot reduction.

To lose fat anywhere on your body, you have to burn more calories than you consume.

You may think that cardio is the only way to burn enough calories to lose weight, but that is far from the truth.

Both cardio and strength training are essential.

A full-body resistance workout can burn a significant amount of calories, and the benefits for fat loss don’t stop there.

By building lean body mass you will be increasing your metabolic rate at rest so that you are burning more calories throughout the entire day.

Step one to sculpting those problem areas!

Strength training should include full-body workouts, along with workouts specifically designed to hit your core muscles.

No, you cannot spot reduce fat.

But good core and abdominal work is essential for overall fitness, and to make those underlying abdominal muscles appear once you shed some of the belly fat.

In addition to strength training, you should also incorporate cardio workouts.

By raising your heart rate through aerobic and anaerobic exercises you will be burning calories at a high rate.

Plus, cardio activities will also increase how many calories you burn after your workout, something known as Excess Post-Exercise Oxygen Consumption (EPOC).

The higher the intensity and duration of your workout, the more efficient your body will be at burning calories in the hours following.

Recent research suggests that continuous cardio and interval training produce similar calorie-burning effects, however, interval training can be done in a shorter period of time with the same benefits.

This means that you don’t have to spend hours on a treadmill to add cardio to your fitness routine.

High-intensity intervals and circuit workouts can be just as, if not more, effective at burning fat as long continuous cardio workouts.

These tips will help you lose belly fat fast!

Losing Weight vs Gaining Muscle

When women first start a workout program, they usually have a goal in mind.

Most commonly, this is to lose X amount of pounds over a certain time period.

On the other hand, some moms may already be at their ideal weight and instead want to put on some extra muscle.

More commonly, most women want a combination of weight loss and strength gains.

Again, this is why the “best” workouts for women need to be individualized.

If you are overweight and looking to lead a healthier lifestyle, losing weight is going to be a top priority.

However, in the process of losing weight, you also are going to want to gain muscle.

Body composition and improved muscle mass are key indicators of health, not just the number on the bathroom scale.

If you want that strong, fit body, you need to shed fat without losing lean mass to keep your physique looking great.

This means building muscle at the same time. Losing fat and gaining muscle can really go hand in hand.

Lean muscle mass increases your resting metabolic rate and keeps your body burning fat even at rest.

Plus, strength training will help you not only gain, but also to preserve muscle mass even as you are losing weight.

Losing and gaining at the same time seem counterintuitive.

To lose fat, you need your body to be in a caloric deficit. And to gain muscle, you need a calorie surplus.

However, there are ways to lose fat while still maintaining, and even gaining muscle mass.

The key is to incorporate resistance and weight training along with cardio.

A research study published in Medicine & Science in Sports & Medicine found that the key to losing fat without losing muscle is the combination of both resistance training and cardiovascular training.

This study compared groups that performed either endurance activity, resistance training, or a combination of both.

The results found that the combination group was able to lose about 16 pounds of fat while still gaining 10 pounds of muscle!

This is an example of how increasing lean muscle mass really impacts your metabolism.

By increasing your calorie burn with endurance exercises you will lose weight.

And by also incorporating strength training you will be able to maintain muscle mass.

Find out why strength training is important to combat muscle loss and promote longevity!

Putting On Muscle Mass

If you are already at your goal weight and are strictly looking to put on some muscle, you will want to prioritize strength training.

Aim for six to eight reps each set, doing three to four sets of each exercise.

This will allow you to use heavier weights so that you can really work on muscle building.

While you can do lighter weights with higher reps to build muscle, studies have shown that using heavier weights is superior for maximizing strength adaptations.

But this doesn’t mean you have to completely neglect cardio work.

High-intensity intervals, circuit training, and plyometric exercises are excellent ways to enhance your fitness and build muscle.

While HIIT is typically seen as a great cardio option to burn a lot of calories in a short amount of time, these workouts provide much more.

One study from the University of North Carolina found that HIIT was effective at increasing muscle size and quality in overweight adults.

And don’t forget your diet! As mentioned above, it is important to choose the right types of foods before and after your workouts.

Be sure to consume high-quality protein and carbohydrates after your workouts to aid in muscle recovery and growth after your lifting sessions.

These are the essential building block for muscle growth and will help you get the most out of each and every workout.

How much protein do we need per day? Calculate your daily protein intake!

Proper Form

If you take one thing away from each workout, it should be that quality is more important than quantity.

Ripping off hundreds of bicep curls means nothing if you are throwing you are flailing your arms wildly, or using your momentum to swing the weights up.

Proper form becomes even more important as you get older.

Focusing on posture and slow controlled movements is critical on two fronts.

One is that you will be targeting the correct muscles throughout each exercise.

And secondly, you will decrease your risk for injury.

Try incorporating these free-weight exercises for women into your workouts!

Proper Gear and Equipment

If you are working out at a gym, chances are that they will have all of the equipment necessary to complete your workouts.

You can utilize either machines or free weights, and there are pros and cons to each of these choices.

Free weights are typically the best option for full-body workouts because the movements force you to engage your entire body through the exercises, especially your core.

Using free weights results in more functional movements that you would perform in everyday life.

However, machines have a place in your workout arsenal as well.

For example, if you are coming back from an injury, using a leg press machine may be a better option than doing barbell squats.

With the machine, you are locked in and have less chance of low back injuries.

Lat pull downs and other pulley machines are other examples of great pieces of equipment that really work your muscles, and when done correctly, still engage all of your small stabilizing muscles.

If you aren’t sure how to correctly use gym equipment, always be sure to talk to the fitness staff and trainers.

They will be more than happy to demonstrate the correct movements. Plus, you may get some free training tips at the same time!

It can be difficult to find commitment and motivation for working out. We’ll teach you how!

Staying Safe Outdoors

A lot of moms out there really enjoy exercising outdoors.

The beauty and sounds of nature are an amazing background for some serious workouts.

The outdoors can be a great distraction while you challenge yourself to some intense workouts

While most people think of outdoor activities as being limited to things like running or biking, the truth is you can move virtually any workout outside to break up the monotony of your training sessions.

But, there are some key things to remember when exercising outdoors, especially in extreme temperatures.

Cold Weather Workouts

If you enjoy exercising outdoors, you don’t have to stop in the winter.

But the change of season means that it gets dark earlier at night.

This makes it even more important to stay smart and safe during your workouts.

Still, just because it’s dark outside doesn’t mean you can’t get a great workout.

The early mornings and evenings in the winter are still great times to get in your cardio as long as you’re prepared.

If you are walking or running outdoors before the sun rises or after sunset you should wear a reflective vest or headlamp.

You can even carry a small flashlight so that others can see you.

You also should be prepared for running on icy or snowy sidewalks and roads.

If you know that your route will be a bit slippery, you can equip your running shoes with spikes or cleats.

During the colder days of fall and winter, you should wear layers.

This allows you to remove clothing as your workout progresses and your muscles start warming up.

Choose fabrics that wick moisture away from your skin so you're not exercising with wet fabric hanging off of you.

The inner layer should be a moisture-wicking fabric, so it wicks away sweat and you're not chilled.

The second layer should be a warmer layer, like a long sleeve shirt.

If there is rain or snow you can add a third protective layer, such as a windbreaker.

If you are out for a run or walk you can tie the top layer around your waist when you start to warm up. You can also choose a loop route that comes back by your house or car so that you can leave excess clothing there as you continue your workout. Planning your workouts ahead of time will keep you safe and comfortable during your workouts.

Sweating it Out in the Summer

While spring and summer is a great time to get outdoors, extreme heat and humidity can lead to dangerous health issues including heat exhaustion, and even heat stroke.

Always check the weather forecast before heading out the door so that you are prepared for the conditions.

Getting out in the early morning or late evening is a good option to avoid the hottest parts of the day.

If you plan your workouts before the sun rises you can avoid the sun blasting down on you.

Of course remember that if you are planning a run or ride along roadways, be sure to wear a headlamp and reflective clothing if you are out when it’s still dark.

On hot days be sure to take along hydration or plan pit stops with fluids and electrolytes.

Becoming dehydrated will not only hamper your workout efforts, but can lead to dangerous health situations.

If the heat index is dangerously high, you should consider keeping your workout indoors.

When exercising outdoors in the summer, it is important to know the signs of heat exhaustion so that you can stop and receive help before it progresses to heat stroke.

Signs of heat exhaustion include cool and clammy skin, nausea, vomiting, a rapid heart rate, or feeling faint or dizzy.

If you notice any of these symptoms, stop your workout immediately and seek medical attention.

Heat stroke is a true medical emergency and results in hot and dry skin, lack of sweating, a throbbing headache, and even loss of consciousness.

Outdoor workouts are an excellent way to change up your routine and get in great aerobic shape.

Taking steps to keep yourself safe will keep you healthy enough to continue these workouts.

And no matter what time of the year you are working out, always be sure to tell your family and friends where you will be and what time to expect you back.

This will add another layer of safety to your workouts if things don't go as planned.

Get the whole family active with this awesome backyard workout!

Sample Workout Plan For Fit Moms

OK, so we’ve talked about the general approach to workouts, but a lot of busy moms out there like to have their workouts planned out so that they can plan around their already crazy schedules.

Making a schedule of your workouts will not only keep you accountable, but it will allow you to plan out your days so that you keep enough time to recover between your training sessions.

Here is a general blueprint for what a typical week should incorporate.

You can move around the days to fit your schedule, but you should have at least 48 hours between your weight lifting sessions to ensure proper muscle recovery.

Monday: Full Body Resistance Workout
Tuesday: Rest
Wednesday: HIIT Workout
Thursday: Stretching/Balance Workout
Friday: Rest
Saturday: Full Body Resistance Workout
Sunday: Endurance Cardio (Run, bike, walk, swim, etc)

There is no better time than now to transform your health and your body.

Incorporating a balance of workouts that utilize resistance training and cardio you can target every muscle group with an intensity that will raise your metabolism.

This will help you achieve a healthy weight while also building a fit and powerful physique.

You can tailor these workouts for women to your own individual schedule and can choose workouts that you actually enjoy!

No matter what your age or current level of fitness, there is a workout plan for all the awesome moms out there!

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Workouts for Women: The Definitive Guide appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Spring Workout Plan: Spring Into Fitness!

Holly Smith, M.D. — Thu, 08 Apr 2021 01:00:30 +0000

Spring has sprung, which means warmer weather and longer days. Together, this makes it the perfect time to start a new spring workout plan!

Exercising outside is one of the best ways for women to improve their cardiovascular health and build a strong toned body.

Research has shown that exercising outdoors may account for some of the psychological benefits of exercise for women as well.

On top of that, studies have shown that people who combine outdoor with indoor physical activity report more positive emotions and well-being associated with exercise.

But, this can be difficult in the ice, snow, and freezing winter temperatures.

And the oppressive heat of summer can make exercise tough as well!

The spring weather is the perfect middle ground between the extreme heat of the summer and the bitter cold of winter.

There are numerous ways to enjoy the spring months while enhancing your strength and endurance.

You can get creative with your current workouts to reinvigorate your fitness routine or try some fresh, new workouts.

Ready to build your spring workout plan?

Want to lose 20 lbs before summer? Check out these 12 tips for quick weight loss!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Utilize Playground Equipment for Your Own Circuit Workout

Exercising outdoors doesn’t have to just mean walking, running, or biking along a trail.

While these are great cardio activities, mixing it up with some strength and resistance activities will really spice up your spring workout plan.

One way to get creative with your workouts is to take a lesson from your kids and get out on the playground!

Most parks have equipment that you can use to create a challenging circuit workout.

These circuit workouts will get your heart pumping as you build strength while sweating outdoors.

Warm-Up

Jog around the park for five minutes to get your heart rate up and muscles primed for your workout.

Follow this up with some dynamic stretches and then jump into the main workout.

Pull-Ups

Hang from a pullup bar or monkey bars and pull yourself up until your chin is higher than your hands.
If there is no bar available, you can do these using a tree limb.
If you can't do a full pull-up, try using an underhand grip and do chin-ups instead.
Aim for 5 reps, but if you can only do one to start that's OK!
Each week you will gain strength and be able to increase your reps.

Side To Side Bench Hops

Find a park bench that doesn’t have a back and stand to one side of it.
Place a hand on each side of the bench.
Bend at the waist and knees and jump your body to the opposite side of the bench.
Land on both feet and then quickly jump back to the other side.
Repeat the hops back and forth as quickly as you can for 30 seconds.

Tricep Dips

A lot of parks will have a set of parallel bars to use for this exercise.
Raise yourself above the parallel bars and then lower your body until your upper arms are parallel to the ground.
If there are no bars available you can do tricep dips on a bench or step.
Aim for 10-12 reps.

Alternating Step Up Lunge

Place your left foot on a park bench so that your hip, knee, and ankle are all bent 90 degrees.
Drive through your left foot and jump up as you switch feet in the air, landing with your right foot on the bench, and your left foot on the floor.
Continue alternating legs with each rep until you complete 8-10 reps on each side.
Repeat the circuit 3-4 times.
Finish off with a cool-down jog around the park for five minutes.

This backyard workout will improve your strength, cardio, flexibility, and mobility. And, it requires NO EQUIPMENT!

No Equipment Park Circuit

Even if your park doesn’t have any equipment you can still create an amazing spring workout plan that will work your whole body.

Warm-up as above with five minutes of jogging around the park.

Then move on to the main circuit.

Squat Jumps

Stand in an athletic stance with knees slightly bent and feet shoulder-width apart.
Squat down until your thighs are parallel to the ground and then jump as high as you can.
Land as softly as possible and then jump back up to repeat.
Aim for 12-15 reps.

Mountain Climbers

Start in a push-up position with your hands under your shoulders.
Drive your right knee to your chest and tap your right foot to the floor then quickly move it back to the starting position.
Then repeat this on the left.
Continue alternating legs back and forth as quickly as you can for 30 seconds.

Push-Ups

Start in a plank position, with your shoulders over your wrists and legs out behind you.
Contract your abdominal muscles and keep your back straight.
As you lower and exhale, bend your elbows outward to the sides.
Aim for 10-12 reps.
If your form starts to falter or if you can't perform a full push-up, you can start by doing these on your knees.

Bear Crawl

Start on your hands and knees and then lift your knees so they’re at a 90-degree angle and hovering about an inch off the ground.
Keep your back flat as you move one hand and the opposite foot forward while staying low to the ground.
Continue walking forward like this as fast as you can for a set distance.
You can start with 10 meters and work up to farther distances as your fitness improves.

Burpees

Bend down and touch your hands to the ground.
Now shoot your legs out behind you fast so you end up in the top position of a pushup.
Perform a push-up, and then reverse the motion quickly and come back up.
Then start right into the next rep.
Try to do 10 reps as fast as possible.

50 Yard Sprint

Right after finishing your burpees, sprint 50 yards as fast as you can to finish the circuit.
You should feel the burn at this point!
Repeat the circuit 3-4 times.
Finish off with a cool-down jog around the park for five minutes.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Get Out on the Track

Running in the spring is one of the most rewarding exercises.

You can build your cardiovascular endurance and lower body strength all while enjoying the great outdoors.

But running the same routes and doing the same workouts every day can become boring.

Another thing to keep in mind is that knee problems are a common issue in female runners.

This is because of the difference in anatomy between men and women.

The larger angle between the hips and knees (also called the Q angle) can lead to higher levels of stress on the knee joints.

By incorporating core exercises along with moves that strengthen the hamstrings, glutes, quadriceps, while on the track can help avoid some of these common issues.

This will cause increases in musculature, bone mineral density, and tendon and ligament strength in the hips, knees, and ankles.

One way to do that is to add a full-body track workout to your spring workout plan!

Full Body Track Workout

Run 400 meters
Perform 20 walking lunges, then turn around and do 20 more back to the starting line
Run 400 meters
Hold a forearm plank for as long as possible until your form starts to falter — aim for 30 seconds and try to improve on this time as your core strength improves
Run 400 meters
Perform 20 push-ups
Run 400 meters
Perform 30 air squats

You can shorten or lengthen the run intervals based on your current level of fitness.

For a real challenge, try to repeat the circuit 1-2 times.

If you want to add an extra challenge and your track has bleachers, head to the stairs after your full-body workout for a stair “finisher.”

Sprint up the stairs 8 to 10 times.

Walk down after each sprint up to catch your breath before sprinting back up to the top.

Learn about all of the research-proven benefits of a 30-minute walk!

Interval Track Workouts

If you want to rejuvenate your runs, track intervals are a great option.

Not only will this add variety to your workouts, but it will also enhance your aerobic and anaerobic fitness.

Plus, the flat and rubber track surface is easier on your joints than running on uneven ground or a treadmill.

Warm-up
Run hard for 400 meters (1 lap around the track)
Recover by jogging or walking 400 meters
Repeat six times
Cool-down

If you are new to running, start with 100 meters, which is about the length of a straightaway. Then recover for 100 meters.

As you build up endurance and speed, increase to 200 meters, and then to 400 meters.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Ladder Workout

Another fun and effective track workout is to increase the intervals up a ladder, and then shorten the intervals as you go back down.

Run 100 meters, then recover with a 100-meter walk or jog.
Next, run 200 meters, then recover with a 200-meter walk or jog.
Run 300 meters, then recover with a 300-meter walk or jog.
Finally, run 400 meters, then recover with a 400-meter walk or jog.
After finishing the 400-meter run, repeat the circuit, but work your way back down the ladder with the 300, 200, and 100-meter intervals.

JOIN OUR fit
mother PROGRAM (FM30X)

Fit Mother Project is the first sustainable health & weight loss program designed exclusively for busy mothers just like you...

JOIN OUR FIT
MOTHER PROGRAM

Make the Most of The Spring Weather

The spring is the perfect time to get outside and enjoy the warmer temperatures and fresh air.

Even if you feel like you have lost your motivation to exercise, a spring workout plan can help you feel rejuvenated about your health and fitness again.

Running, biking, hiking, and walking are other awesome cardio workouts in the spring.

Plus, the sounds and colors of spring will motivate you to up your fitness game.

This is the time of year that is also perfect to get outside with your family.

You can get out in the backyard and kick around a soccer ball, throw a baseball around, or come up with fun games with your kids.

Exercising outdoors gives you a new perspective on your workouts. Some days you may not even feel like you are working out!

New circuit workouts and running routines also will break up the monotony of your normal exercises.

It can be discouraging when you get stuck in a fitness rut.

Luckily, spring is the perfect season for you to get started on a new fitness challenge.

Varying your workouts and getting creative with new routines will reenergize you and get you excited about fitness again.

This spring workout plan will remind you that the playground and track aren't just for the kids!

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Spring Workout Plan: Spring Into Fitness! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

muscle building Archives - The Fit Mother Project - Weight Loss For Busy Moms 40+

Workouts for Busy Moms: Finding Ways to Fit in Fitness

Sample Workouts for Busy Moms

Circuit Training

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

High-Intensity Interval Training (HIIT)

Longer, Lower-Intensity Cardio Workouts

Strength Training Exercises

Yoga Workouts

Kickboxing Exercises

Peloton Workouts

Pilates Exercises

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

Activities of Daily Living

Mini Sculpting Exercises

Workouts for Busy Moms: Tips for Success!

Stick with a Routine

Change Your Mindset

Get Plenty of High-Quality Sleep

Break Workouts Into Smaller Sweat Sessions

Exercise in the Morning

Stay Active During Your Lunch Breaks

Stand Instead of Sit Down

Join the Fit Mother Project

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

Weight Training for Women Over 40

Just getting started? Check out these beginner strength training workouts for women!

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Women)

Improving Health With Weight Training

Burning Calories With Weight Training

Components of a Complete Weight Training Program

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

Weight Training For Women Over 40

Legs

Shoulders

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

Biceps

Triceps

Back

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

Building Strength After 40

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

Workouts for Women Over 50: Trim the Fat and Get Fit!

Thinking about starting a new diet? These diets for women over 50 are well-balanced, nutritious, and sustainable!

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

What Makes a Good Workout?

The Natural Hormone Balancer Busy Women 40+ Are Using For Improved Mood, Sleep, Skin, Stress & Easier Weight Loss

Where to Start?

Warm-Up for the Workout

Arm Circles

Strength Training Workouts for Women Over 50

Air Squats

Kneeling Push-Up

Chair/Bench Dips

Seated Overhead Shoulder Press

Standing Bicep Curls

Planking

Cooldown/Stretch

Quad Pulls

Calf Stretch

Overhead Triceps Stretch

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

Fat Burning Workouts for Women Over 50

Swimming or Water Aerobics

Cycling

Walking/Jogging/Running

Meet Burn RX. The Safe & Effective Metabolism Booster To Help You See Faster Results

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

JOIN OUR fit
mother PROGRAM (FM30X)

JOIN OUR FIT
MOTHER PROGRAM

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

JOIN OUR fit
mother PROGRAM (FM30X)

JOIN OUR FIT
MOTHER PROGRAM

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!