THE ESSENTIAL WORKOUT FOR WOMEN OVER 40 TO LOSE WEIGHT

It’s time to look better than when you were 30

You can modify this to go as long as you like, but as it is, this program gives you three full months. And if you do follow it to the letter you can easily lose 20kg in 12 weeks in a very healthy way. This plan is so powerful at shedding weight, you should take it easy and see how you can get yourself into an exercise routine where your body pulls you forward to progress – versus busting your ass every time you are in the gym.

THE LATEST WORKOUT FOR WOMEN OVER 40 TO GET IN SHAPE

Women and men are very different. The following situation has prompted me to share this sample workout.

ESSENTIAL WORKOUT FOR WOMEN OVER 40 LOOKING TO GET INTO SHAPE.

FoodQuantityProteinFatCarbsCalories
Eggs
3 Whites, 1 whole egg
15
3
0
 
Chicken
400g
80g
5g
0
 
Lentils
100g
25g
 
30g
 
Cashews
50g
7g
15g
15g
 
1 Banana + 1 Apple
Medium
 
 
50g
 
Sauteed veggies such as eggplant, tomatoes, carrots and pumpkin.
400-500g
0
0
5g
 
Whole Grain Rice
50g
4g
0.5g
37g
 
Total Grams
 
131g
31.5g
137g
 
Total Calories
 
524
283.5
548
1355.5

MIXED VEGGIES RECIPE

Slice a bunch of these into small pieces and put them in a large pan, season it and cook on very low heat. Put a lid on top while you’re cooking. The tomatoes will release their own juices adding moisture and allowing it to cook better. You don’t need to add oil, just spices. These vegetables are virtually all fibre. The calories they contain are considered to be negative calories in that your body burns more through the digestion process than the calories this quantity would have.

FORMING NEW EATING HABITS

Use this meal plan and action plan below to get an idea of the eating habits you need to have healthy energy and lose weight at the same time. In the action plan below, you can see how the food is divided over the course of the day. You can substitute the chicken for red meat or fish twice per week. Flavouring your food is important, but it is best to stay away from sauces, such as ketchup because they are full of sugar and fat that will hinder  your goal of losing weight. 

Spices are king. Garlic, turmeric and oregano are all great spices and healthy for you. Salt is not your enemy but don’t overdo it and best to use natural sea salt, or the pink himalyan sea salt when possible. Your water intake should be no less than three litres per day, but try to drink a minimum of four litres per day. It is recommended that you drink three large glasses of water as soon as you wake up.

Preparing food ahead of time will make your life easier. Cook once at night for the following day or two.   

DAILY ACTION PLAN

Many training plans lack a daily action plan. With this training program, you will have three morning-sessions of cardio exercise and three training sessions in the gym, normally in the afternoon or early evening, more information on that after the action plan.  

Here is the daily action plan you can follow. This plan also lets you know when to eat what, and when not to eat. The daily action plan covers six days as you will do cardio exercises and gym training on alternate days.

  • Action 1: Wake Up
  • Action 2: Three glasses of water, or if you are a coffee drinker then black coffee
  • Action 3: Fast Exercise Routine such as cardio
  • Action 4: Meal 1: Eggs + 1 Banana (Breakfast)
  • Action 5: Meal 2: Lentils, Rice + Mixed Vegetables (Lunch)
  • Action 6: Meal 3: Chicken + Mixed Vegetables (Afternoon)
  • Action 7: Meal 4: (if necessary) Cashews + 1 Apple (Pre-Training Snack)
  • Action 8: Training Workout on Training Days
  • Action 9: Meal 5 Post Workout Meal – Chicken, Rice + Mixed Vegetables (Dinner)
  • Action 10: Rest + Sleep

TRAINING PROGRAM

A good training program for women to lose weight consists of two parts; cardio exercise and weight training using light weights and high repetitions. This exercise program is designed for three months.

THE FIRST MONTH OF CARDIO FOR WOMEN

In the first month, it is best to simply go for a 20-minute walk and increase your pace as you become accustomed to exercise first thing in the morning. You can always use HIIT (High Intensity Interval Training) where you increase your speed for one minute and return to your normal brisk pace. Fasted HIIT cardio will really help you shed unwanted kilos. As a suggestion, your cardio days can be Monday, Wednesday and Friday.

THE SECOND MONTH OF CARDIO FOR WOMEN

By the second month, you should be ready to add some intensity to your morning cardio workouts. Your cardio workout will now take around 40 minutes, three times a week and include the following exercises (or what you can do of them) after your 20-minute walk. Only do what you can and allow your body to progress naturally.

ExerciseSetsReps
“Bird Dog” Exercise
4
20 each side
Side Planks
4
30 seconds each side
Middle Planks
4
30 seconds
Alternate Leg Extensions
4
15 each leg
Standard Crunches
4
30

GYM TRAINING DAYS

As already mentioned, your gym training days will alternate between your cardio days. For example, these training days could be Tuesday, Thursday and Saturday. Your training sessions in the gym should never exceed an hour. I recommend around 45-50 minutes of training, which is enough. Most people who spend too muchtime in the gym are usually distracted. Focus on what you are going to do and get it done. 

As always, if you ever feel you are at your limit during the first month, stop where you are and be done for the day. Your body will grow into being able to complete all the exercises. You can reduce the number of repetitions and sets when you are just starting. You should always start by using light weights and you can add a little weight as your body adjusts. 

Training Day #1

Pecs, Front + Side Deltoids, Triceps ExerciseSetsReps
Rotator Cuff Warm Up on Cable Machine – Very Light Weight
3
20
Shoulder Rotation Warm-Up (Backwards & Forwards)
2
20
Incline Dumbbell Press
4
15
Dumbbell Side Laterals
3
15
Tricep Push Down
2
15
Cardio on Elliptical Machine
 
25 mins

Training Day #2

Rear Deltoids, Biceps ExerciseSetsReps
Cardio on Elliptical Machine
 
10 mins
Wide Grip Pull Downs (Warm Up Set)
1
30
Wide Grip Pull Downs (Working Set)
4
15
Dumbbell Row Laying on Incline Bench
3
15
Seated Cable Row
3
15
Dumbbell Hammer Curls (Standing)
4
15
Cardio on Elliptical Machine
 
20 mins

Training Day #3

Legs ExerciseSetsReps
Cardio Warm Up on Elliptical Machine
 
10 mins
Squat Mobility Warm Up
1
20 sec
Side Planks
1
1 min
“Bird Dog” Exercise
4
10 each side
Bodyweight Bench Squat
2
20
Goblet Squats
4
15
Leg Extensions
4
15
Barbell or Machine Hip Thrust
15
15
Seated Leg Curl
3
15
Standing Calf Raise (Hands on Wall)
3
20

LOSING THE FEAR OF GETTING STARTED

Those exercises may come across as overwhelming if you are completely new to any form of gym exercise. In actual fact, these exercises are very common and any decent gym with professional staff will be able to show you how to complete each exercise properly.

This program is designed to be light on your body so that you can grow into it. The right nutrition and fasted cardio will help you lose weight. Training with light weights will help you tone up, and gradually increasing the pace only when your body is ready will help you avoid injuries.

Learn more about improving your health, fitness and nutrition, get your paperback book version of Fitness Secrets by Anthony Hill, best-selling author and Head Coach at Over 40 Health & Fitness. Your Lifebook to help you keep fit, healthy, build motivation and live well.

Lose Ugly Fat – While You Eat the Foods You Love!
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ANTHONY HILL, FOUNDER

Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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