Many people fitness is in order to shape, is for that a small waist, for that waistline, for that s-shaped body. However, we often hear that after the young age is old, fitness will not have much effect, so is it really so?

It's true that it's not as good as it used to be if it's relative to when you were younger. But that doesn't mean it can't be shaped, it just becomes harder. This is because testosterone is produced at its highest level when a person is young, and then testosterone is produced less and less as you get older. And testosterone is the key to building muscle and getting in shape.

If you want to get in shape at this age, you have to be persistent, and only after a few years of consistent fitness will the results be noticeable. Eating and sleeping well every day, coupled with weight training, is the only way to get in shape as fast as possible. Although it is already difficult to shape up, but there are still a lot of people in this age group still have a great body? Schwarzenegger, Uncle Jeff, etc. are representatives of this.

possibleAnswer you in the affirmative.，effectiveIf you do the following, you can not only shape up, but also make your(human) bodyappearyounger！

I. What changes will take place in the body of a woman in her forties

When women reach this age, often the body's muscle mass is drastically reduced and lost at a rapid rate, resulting in loose, inelastic skin, and the body can lose water very quickly, resulting in very dry skin;

Meanwhile the bodyEasy to accumulate fat, in particular.Hips, abdomen, back of arms, inner thighs, backThese areas tend to accumulate fat;

So shaping up we're going to do it in two ways.First, lose excess fat, and second, improve muscle mass.It is a great way to boost muscle metabolism, lock in more water, and maintain beautiful muscle definition;

Second, the right way to open for women in their forties to shape up

Aerobic training is needed to lose excess fat, so I have arranged the following aerobic training, you can choose according to your preference, heart rate you need to know, training in the aerobic range, fat loss is the fastest;

Aerobic is optionalJumping rope, running, climbing, rowing machine.If you feel bored, you can practice the following moves:4-6 sets of 12-20 reps per movement, about 4 times per week;

Movement 1: Crawling in place

Movement 2: Mountain Running

Movement 3: Open and Close Jumps

Movement 4: Deep Squat Jump

Fat loss at the same time need to target women's buttocks, back, thighs, arms shaping training, so arranged the following shaping moves, work out!12-18 reps of each of the following moves, 4-6 sets of each move, 3-4 times per week;

Movement 1: Glute Bridge

Movement 2: Deep Squat

Movement 3: Arm Flexion Extension

Movement 4: W Stretch

Fitness workouts can keep you in shape at a muscular level, but if you want your skin to look young, then you have to get your anti-aging elements from food, and below I willAnalyze your diet for anti-aging；

Third, women want to stay young diet tips

Women who want to stay young need to do two things.antioxidant, anti-glycation.So how do you do both! This is something that exercise can't do for you, it can only be helped by food;

1、Anti-oxidation

Our life needs oxygen, but at the same time bring is called oxidation, you have seen the apple was cut, cut half of it there, after a while turned yellow, that process is called oxidation, people are getting older is the process of oxidation, this process, you can understand as steel rust, the oxidation of people is the process of rust;

That's why we need to consume substances that can be antioxidants from foods that contain vitamin E and vitamin C, respectively, so that our skin does not oxidize so quickly, like putting a coat of paint on the outside of the antibody;

vitamin ESources: Fish oil, vegetable oils, soybeans and their products, green beans, red beans, black sesame seeds, walnuts, duck eggs, garlic, spinach, carp and shrimp;

vitamin CSources: bananas, apples, oranges, grapes, dragon fruits, kiwi fruit, mangoes, etc., prickly pears, etc;

2, Anti-glycation

Excessive glucose intake brings about glycation, which you can understand as the process of scorching, which is when the skin becomes brittle and inelastic;

care for sb.antiglycationIf you want to reduce your sugar intake, eat a diet rich inFoods for myostatin.. Foods that are rich in myostatin are things like eel, chicken, and tuna, which will make your collagen more potent, so you need to eat them regularly.

The two vitamins that are also needed to fight glycation areVitamin B1 and Vitamin B6, here are food sources of vitamins;

Vitamin B1There is pork, eel, brown rice, buckwheat, soybeans, liver, and chicken;Vitamin B6Just a lot of fish from the sea, tuna, salmon, all kinds of nuts, and all kinds of meat, vegetables, bananas, and garlic are particularly abundant;

summarize

Women after the age of 40, more need to manage their own body, because a good body is everyone can have, do not care about the size of the age, as long as you do the above requirements, adhere to, with the beauty, then young 20 years old, really is not a dream Oh!

I am a fitness instructor, my members in the main group is about 40 years old women, and even a lot of them are close to 50 years old, do not have any concerns, this stage of fitness shaping is not only no problem, but also has a lot of advantages!

Women over 40 and young girls in the fitness modeling is not very different, you are most concerned about the aging problem is not the main factors affecting the fitness modeling, if you have to say a little bit of influence then it is for the fitness after the body repair to be slower than when young!

And the impact is more due to long-term life stress and bad habits lead to the body bloated, too much fat is the factor that affects the shape, so often middle-aged women to shape the first step is first to reduce fat, which is more or less all exist, and then the second step is to shape.

And the advantages of starting fitness and sculpting at this stage of a middle-aged woman's life are in the following areas:

1: More energy

Women in their 40's start working out with more energy because they know that the years are not going by and they will love their bodies more than they did when they were younger, so they will change themselves for the better with a lot of enthusiasm.

2: Plenty of time and more focus

This stage of the women will specialize in giving themselves time to do this thing, will take this thing as a cause to look at, no little girl's impetuous mentality, as long as the beginning will be seriously focused on doing it.

3: Good economic foundation

After you really start to fitness, you know, it seems like a sport that does not cost money, in fact, quite costly, once you start to fitness shape, a variety of diet and nutrition to keep up, a variety of supplements, protective gear, fitness clothing, private tutoring, and so on, and so on, the cost of the expenses is not a small amount of money!

And middle-aged women already have a certain financial base in this regard, which can be very good for their body building to provide a good follow-up guarantee to make themselves perfect.

4: More perseverance and persistence

Middle-aged women fitness more perseverance, will not easily give up in the middle, decided to change after a long time will persist and take it as a companion to their own lifelong career to do, many middle-aged women through the fitness to change their own examples abound, and some of them to the old still maintain a good figure!

50-year-old fitness goddess Liu Yelin, most often said that women fitness is never too late!

Fitness sculpting for women over 40 is recommended to start with the following:

01:Whether or not you have a small stomach, aerobic training, aerobic training can first of all burn calories, play a role in fat loss, so that you can maintain a slim figure and also improve cardiopulmonary capacity, promote blood circulation and many other benefits!

The prerequisite for shaping is that your body fat rate should be low, and the fat on your body should be less, otherwise, even if you are shapely, you will not look beautiful if you are covered by a layer of fat. Suggestions: Keep the habit of morning exercise in the morning, running, jumping rope, doing exercises, playing ball, dancing, HIIT exercise can be.

02:The so-called shaping, is to do strength training, so that you have straight shoulders, waistline, buttocks and so on, this is what every woman wants to become, but many women now the general concept of the existence of problems

Thinking that strength training is something that old men do, and that if you do it yourself, you'll be afraid of turning into a big guy like them and becoming King Kong Barbie, in fact, this kind of thinking is completely overthinking!

Men and women constructed into, the body endocrine hormones are different, you are very difficult very difficult to practice into the boys like the block like an elementary school student want to test Tsinghua, girls practice strength will only make you become skin tight, body bumpy and shapely, become sexy and temperament.

03:It is important to maintain a good diet while exercising, as many middle-aged women accumulate too much fat due to long-term dietary problems, especially on the belly and sides of the abdomen

So we must control our diet while working out, we can't eat as indiscriminately as we used to, and eating in a controlled manner doesn't make you eat less, but better and selectively.

Recommendation:

• 1, less oil, less sugar, food processing to steam, boil the highest priority, if frying, it is recommended to use olive oil.
• 2, the staple food as far as possible to coarse grains, such as corn, sweet potatoes, potatoes, brown rice, oats, purple rice, millet and so on.
• 3, protein supplementation should be in place, more beef, chicken, fish, seafood-based.
• 4, eat more fresh fruits and vegetables, but do not eat too sweet fruits, such as grapes, lychee, sugar cane, pomegranate, peach, jujube, persimmon and so on.
• 5, less drink all the sweet drinks, mainly white water, if you want to drink some flavorful can consider black coffee, skim milk, etc..

A good diet is the foundation of a good body to maintain a good figure, through the exercise down the mountain (body), to keep through the diet to keep yo~

04:Another factor for women to get fat and out of shape is irregular work and rest, which I believe most people recognize, just one point, you can not get up early, but must not night

Stay up late will affect the secretion of insulin, insulin and fat storage signal, you will find that people who often stay up late are fat, and bad skin, poor mental health, decreased immunity and other various problems. So keep to shape do not stay up late.

Finally, I would like to share a set of at-home sculpting moves for middle-aged women:

Chest training:

Kneeling posture 俯卧撑:

• Keep your knees on the ground and your hands at your sides, slightly wider than your shoulders.
• Keep your back straight in a straight line, don't collapse your back
• Inhale as you lower and exhale as you lift.
• 8-12 reps per set 3 sets total

Upper incline pushups:

• Get a stool or something taller and lay down on your hands.
• touch the ground with one's toes pointed (idiom); to stay on one's toes
• Keep your back straight. Don't collapse.
• Inhale as you lower and exhale as you lift.
• 8-12 reps per set 3 sets total

Dumbbell Flyers:

• Lie on a yoga mat and hold dumbbells in both hands, opening them to two sides
• Don't bend your elbows too much, just keep them at a slight angle of flexion
• Combine your hands like you're hugging a tree, but don't touch them together.
• Lean in on the exhale, inhale on the return
• 8-12 reps per set 3 sets total

Incline pushups:

• Find a stool or a bed extension or something higher up.
• touch the ground with one's toes pointed (idiom); to stay on one's toes
• Keep your back straight. Don't collapse.
• 8-12 reps per set 3 sets total

Remember to stretch after your workout

Let the small arm as shown in the picture against the wall or column and then keep fixed, the other hand to keep the body stable, and then the body to the opposite direction of the slight rotation so that the chest has a sense of stretching, hold for about 30 seconds, one side of the finished for the other side!

Back training:

Set of door drop downs:

• Hang the elastic on the door frame.
• Clamp your feet on the edge of the door to hold it in place and don't let it swing back and forth.
• Hold both ends of the band with both hands and pull down to the collarbone position then hold for 1 to 2 seconds and return.
• Then keep repeating the drop down
• Exhale to pull down, inhale to return
• 12-18 reps per set 3 sets total

Bent-over one-arm row:

• Stand naturally with your feet shoulder-width apart.
• Keep your feet on the elastic band, knees slightly bent, and grab the ends of the band with both hands.
• Bend forward about 45 degrees, keep your back straight in a straight line, don't arch your back!
• Pull the elastic band upward with one hand to our abdominal area.
• Exhale to pull up, inhale to return
• Alternate left and right hands (do 3 sets of 20 reps per side counting as 1 set)

Dumbbell hard pull:

• Hold dumbbells with both hands on either side of your body
• Bend your hips and knees at the same time, lower the dumbbells below your knees (keep your back straight during this process, do not arch your back)
• Exhale to pull up, inhale to lower
• 8-12 reps per set 3 sets total

Superman stood up:

• Down on the yoga mat.
• Legs naturally spread shoulder-width apart
• Arms and legs simultaneously push up and clench your back.
• Exhale and inhale.
• 8-12 reps per set 3 sets total

Back stretching: find a wall with both hands on the wall, press down, let the back have a sense of stretching at the same time to maintain about 15 seconds

hip and leg training

Unarmed deep squats:

• This is the foundation to be mastered, and the following movements of the deep squat are built on it
• Be sure to keep your movements correct and standardized
• Bend your knees and hips, keep your body straight and don't arch your back, keep your hands on the front side of your body to keep it stable.
• Keep your feet and body in a straight line and don't feel like planting forward
• Squat down and inhale, get up and exhale
• Do 3 sets of 12-18 reps each

Deep squats in front of the neck:

• Hold dumbbells with both hands in front of your chest
• squat
• Squat down and inhale, get up and exhale
• Do 3 sets of 8-12 reps each

Dumbbell Arrow Squat.

• Keep your legs standing back and forth
• At the same time, bend your legs and squat down, keeping the angle of bending your legs close to 90 degrees after squatting.
• Keep your back straight throughout, squat down and exhale and inhale.
• Alternate between left and right leg, one side done and the other side done
• Do 3 sets of 8-12 reps on each side.

Butt Bridge:

• Lie on a yoga mat with your hands naturally at your sides
• Spread your legs naturally.
• Lift and tighten your hips, hold for 1-2 seconds and then return
• Exhale and inhale.
• Do 3 sets of 8-12 reps each

Elastic band split leg

The main exercise is the gluteus medius muscle, this movement can be very good to improve the buttock depression, make the buttocks more full, highly recommended!

• Lay on your side on a yoga mat
• Put elastic bands or elastic loops over the tops of your knees
• Keep your body neutral, spread your thighs outward, and switch from one side to the other.
• Do 3 sets of 20 on each side, 2 sides count as one set.

Hip and leg stretches:

The complete set of programs has been given to you, the rest depends on your own efforts, the heart is not as good as action, let yourself move is the most important thing!

In addition, many friends may not have elastic bands or dumbbells at home, you can go to my personal home page in the "window" to see, which has already selected a suitable model for you, you can buy!

I do not count an example, born in 81 years, this year 39 (40) years old like this. 24 years old on 120 pounds, since a fat does not return, reduce fat has been no good body. 32 years old after giving birth to a child, the figure is more close to ruin. Tummy thigh waist is completely a pile, many years did not wear jeans (╥╥╥╥╥╥╥╥╥╥╥╥╥╥╥!)

34 years old began to fitness training strength, learning nutrition, the first two years do not understand the diet, every day wild training, the stomach still can not go down, very distressed, after learning the concept of diet, dietary control of fat, exercise tight muscle. In the past 5 years!

Fitness is all about the two words "perseverance" and a scientific and nutritious diet to ensure a good physical condition. "Adhere to" refers to the regular year-round exercise arrangements, such as 2 times a week, has been a few years, rather than 15 times a month, the next month to rest for a month. You must learn a little bit about diet, otherwise it is useless to just exercise.

I've written up my 5 year fitness and weight loss process for anyone interested in reading it. Go for it, it's okay to be a little older, the key is to take action! And welcome to join me in getting thinner and more beautiful!

Hi, very happy to answer your question!

Forty-year-old women now fitness is certainly shaping the effect, because this actually has little to do with the age at which the fitness is carried out, before continuing the topic, let's look at a set of pictures together!

Can you tell how old she is? She's in her fifties! You heard it right, isn't it looks like the body of a woman in her twenties or thirties, maybe more than some ladies in their twenties or thirties. This is the result of her usual adherence to fitness exercises, you will still doubt your forty years old fitness has no molding effect? Foreign also a 81-year-old "grandmother", after a long period of fitness, simply can not let people imagine her real age, took a lot of bodybuilding awards. In fact, in reality, perhaps around you, such a big age of "fitness hot mom" is also more and more, which is people pay more and more attention to the results of the fitness movement.

So why does fitness exercise make a person younger and more fit?

It has been scientifically proven that working out changes the structure of a person's DNA making them look younger, so let's analyze the positive effects of working out on our bodies.

During fitness exercises, our blood circulation is increased, improving our blood pressure situation, protecting our heart, the elasticity of our blood vessel walls is increased, and none of the bad stuff in our blood will build up somewhere! We sweat a lot, which is a very healthy sign, sweat takes away things like dead skin bacteria from the pores of our sweat pores, and at the same time moisturizes our skin, which will make it look more radiant and cleaner. When we do strength exercises, our muscles are exercised, and the muscles under the skin are no longer atrophied and flaccid, but a tight and full state, so that the skin also bid farewell to flaccidity and wrinkles accordingly!

It is important to realize that wrinkles and bloat are the key factors that make a person look aged! We change our muscular condition and enhance our fitness level through strength exercises, while performing cardio exercises, which also burns our body fat, and since then, the word bloat is far away from us.

At the same time, fitness is also having an impact on our temperament, we will be more confident, more full of spirit, the inner temperament, and the outer form positively affect each other, we will be in the fitness movement more and more young!

So, ladies in their forties, there is absolutely no need to worry about age, hang in there and you will see a change!

This is my sharing on whether you can still have a sculpting effect on fitness at forty, I hope it can help you, if you like it, please add a follow, thank you!

Of course it works, you can look at Auntie Xue in Love in the Dark and Rainy, or you can look at this one below

When you talk about kung fu actresses after tea time, the first thought is probably Michelle Yeoh.

Of course, Yang Ziqiong is the most desperate one among the female fighting stars. Once with Hong Jinbao shooting from is more than ten meters on the jump, not at all ambiguous.

But today we are talking about this one is called the successor of Michelle Yeoh, she is Yang Li Jing. Maybe you will say who is Michelle Yeoh?

Maybe the 80's afterward know that she played Mo Chou in "Iron Teeth, Copper Teeth, Ji Xiaolan". It may be a sudden realization.

Yes that's her, and she's also known for her dedication in the entertainment industry. There have been reports of martial arts instructors getting real while instructing a move and ending up with a mouth full of blood, only to spit it out after the move was completed.

Although she rarely shows her face and has few works out now, she has developed her hobby into a career in fitness, which is something else again!

Now 46 years old, Yang Li Jing still maintains the perfect goddess temperament, while needing to pass 3 hours of practice every day. Martial arts has always been unable to let go of her first a period of fighting training

This side kick is a direct hit to the vitals.

Every move shows the martial arts skills of the year.

According to Yang Li Jing herself, in addition to yoga, she has been maintaining martial arts skills, in order to have better movies and TV series cooperation, she always maintains the best state of waiting for the right time, daily are through the exercise, inversion, yoga, boxing to keep in shape, good maintenance of her face has not left any traces of age is called the model of the goddess of agelessness.

Life may be about being ready, for the future, for better or for worse, we live to die, but never fear the future.

It is said that the goddess doesn't have a significant other at the moment, why is it that such a nice girl has no one to love and protect her and pamper her.

Perhaps the real man of the hour is waiting ahead, and I hope Yang Li Jing will find her other half to collect happiness soon.

I am 43 years old. Worked out at the gym for over 6 months, regular strength exercises for all areas, have a waistline and can see abs. My body fat percentage is 15%. Not into the gym before, one or two times a week night running 6 kilometers, every day roll abdominal, abdominal wheel, free hand deep squat, adhere to two years. 40 years old is not too late, the key is to adhere to.

46-year-old me. Keep running, keep running, don't stop until, leave everyone else behind!

I'm 49 and have been practicing yoga on and off for about 10 years. Last year I couldn't find my waist and started to get motivated to do yoga with intention and add equipment. The waistline was obvious in a few months. The first half of this year, basically practiced at home, but the amount of exercise is not enough, too forgiving to themselves, and now start running the gym again, about 3⃣️ times a week . Usually after the yoga class, and then practice half an hour of equipment. The effect is very good.

40 years old, 168 high 106 weight, swimming 1 clock tread water half a clock, hula hoop 40 minutes, plate support 10 minutes, which is practiced every day, insisted on 3 years, the other occasional pull pull strength jump rope sit-ups, not for weight loss is to like to move, two or three days do not move wherever it is difficult!

😊