If you’re a female over 35 who wants to lose body fat & gain strength, here’s what you need in your workout routine!
I’ve been in the fitness industry for 18 years now!
I’ve seen so many mistakes…
You rely solely on cardio
You don’t prioritize nutrition or try to out-train a bad diet
You skip from plan to plan
The list continues!!
Plus, what you did in your 20s does NOT work the same in your 30s, 40s and beyond!
Use this as a reference guide to structuring your fitness plan & optimizing fat loss, muscle gain and overall health!
If you’re new here – then hi, I’m Allison!
I help women Look, Feel and Function at THEIR personal best using a whole body, functional medicine approach to health. Without using extremes or cookie cutter approaches, I provide the framework AND the support needed to create optimal energy, balanced hormones, and a body that you feel comfortable and confident in! CLICK HERE for details on how to work with me.
CARDIO: This includes any aerobic exercise that raises your heart rate. This is great for heart health & overall metabolism, while burning calories to help support weight loss.
STRENGTH TRAINING: While cardio burns calories, it does not raise your metabolism post workout. The cool thing about strength training is that your metabolism stays elevated AFTER you train! A higher metabolism can support fat loss goals! Strength training is also what creates that “muscle tone” most people desire!
NUTRITION: Just as the image says…THIS is where you SEE the majority of the change with your body composition! We need to be fueling properly to support fitness performance AND your physique goals.
HABITS & CONSISTENCY is where most people struggle. They might have these components, but they lack the accountability and structure to do it more than a few weeks at a time. As a health professional, I work 1:1 with my clients to create a plan that will encompass all these pieces that is realistic while getting them results!
Other Fitness Components such as Mobility (joint range of motion) Flexibility (muscle and soft tissue range of motion) and proper recovery is also very important. Without a strong stable foundation of your body, you won’t be able to run, lift weights etc. to your best!
PROGRESSIVE OVERLOAD is a technique where you are slowly increasing the intensity (through reps, weight, speed) over time, so that the body does not adapt and can you guessed it…keep progressing!
Lastly, SUPPLEMENTATION falls into the Nutrition and Recovery Pillar. Many people have a nutrient-poor diet and heavy training requires certain nutrients like protein, omega fatty acids, B vitamins etc. for performance, energy, recovery and more! These should all be done on a personalized basis.
If you’re a female over 35 who wants to lose body fat & gain strength, here’s how to create an ideal workout routine:
Note: These are generalized ideas. PLEASE work with a professional to find the right plan for you!
Most women:
1. Don’t strength training with enough intensity
to challenge your body and promote muscle growth.
2. Do too much steady state cardio – it might burn calories but it doesn’t do anything long term for your metabolism.
3. Do moderate state workouts, focusing only on calories burned
These do not promote muscle growth or fat loss – so you’ll just be spinning your wheels.
➡️ When creating your own routine, ask: What do I enjoy? What is a challenging yet realistic amount of exercise/week?
➡️Remember: Scheduling days off is crucial to fitness performance, balancing hormones, reducing overall stress and improving recovery. It’s best to wait at least 24 hours before strength training the same muscle groups.
➡️Make sure you LIKE your workouts and can STICK WITH your routine. If it’s not enjoyable or realistic, chances are you won’t stay consistent with it.
➡️Seek out a trainer or coach to give you new ideas. Take a class or find a new circuit to try. Sit down with your calendar and pencil in specific times to exercise, like any other appointment.
I don’t just tell you what to do for exercise – I actually guide you through how to create a routine that’s realistic for YOUR life.
LASTLY: Your PHYSIOLOGY affects PHYSIQUE.
Lifestyle choices are important, but if you aren’t paying attention to your hormones & internal health, you will be spinning your wheels, lacking progress & be frustrated!
WHAT TO DO NEXT:
With my holistic approach, I take your WHOLE health into consideration. When I work with a client, I look at their health with a root cause approach, aiming to connect the dots between physiology, lifestyle and your wellness, so you can stop wondering “why”.
From there, I provide a comprehensive recommendations, along with accountability coaching, testing recommendations, and community support, to ensure progress and sustainable results!
If you’re tired of guessing and want to finally get into a consistent exercise routine (without spending hours in a gym), contact me below for a complimentary consult. Let’s discuss your goals & a game plan, so you can get results that actually last!
