How building muscles can boost your metabolism and help you lose weight during peri & menopause
As you age, several changes are happening in your body; your metabolism (the rate at which your body uses calories) slows down, you lose muscle mass, and you retain and gain more fat.
During perimenopause and menopause most women find it very challenging to lose fat (especially around the midsection) and maintain a healthy weight.
Incorporating weights into your exercise routine will pay dividends for years to come.
Weight training helps you to increase muscle mass, which speeds up your metabolism, can regulate insulin and store glucose as energy instead of storing it as fat, and is an important component for longevity.
Most women have been taught that cardio is the only way to burn calories and to lose weight. The truth is that cardio exercises can increase stress and cortisol in the body causing you to hold onto fat instead of shedding it. Therefore, milder forms of exercise such as yoga, Pilates or weight training are better alternatives.
The optimal functioning of your metabolism is an integral part of your weight loss journey during perimenopause and menopause.
How much weight should you be lifting
I know that some women are afraid to lift weights because they think they might get bulky. While that may happen, it will take an awful lot of weight training and a disciplined approach for you to bulk up. I have been using weights for over 20 years and if you know me, I am not a bulky person (see my video).
My suggestion is to start small and slow, if a two pound weight is all you can lift right now, then two pound weight it is. As you continue to use the weights, you will start training your muscles and you will know when it is time to increase to three, four or five pounds.
You can start using your weights two to three times per week for 15-30 minutes. Do two to three sets of eight for the upper body and gradually increase from there. Choose different variations, it might be easier to start with your upper body and then move to the lower body.
The key is to always listen to your body and only do what feels comfortable. In the attached video, I demonstrated a couple of simple.
Leave me a comment about your experience with weights or if you want to start using weights and you are looking for some tips 😀👍🏽🙏🏾
In Good Health,
Deon
DISCLAIMER: This information is not intended to provide medical advice. The purpose is to provide education and broader understanding to my readers. Always seek the advice of your qualified healthcare provider before making any dietary or lifestyle changes. I do not recommend or prescribe, or recommend changing dosage or discontinuing, any prescription medications or pharmaceutical drugs.
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