What are the Roadblocks To Weight Loss Over 40?

This article will help you explore the roadblocks that may have stopped you from getting fit or derailed your fitness plans. You’ll learn what to do if you feel out of shape, can’t fit exercise into your schedule, are worried about cost, or simply don’t know where to start.

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What If I’m Out of Shape?

Everyone begins somewhere, and the sooner you start, the further ahead you’ll be before you know it. According to scientists, as little as one week away from exercise can cause a sharp downturn in your level of fitness. But don’t worry if it’s been longer than that. Scientists also say that as little as 30 minutes of walking, five times a week, can boost your fitness levels in no time. Here are two simple strategies that will get you going again.

Strategy #1: Start Slowly

Just as you wouldn’t run a marathon without training, you shouldn’t jump into a high-intensity exercise program all at once. Start slowly, maybe by just walking around the block. Adding three short minutes a day, if you walk five days a week, will have you bumping yourself up in 15-minute increments every week.

When you’re ready, try adding some resistance training. Aim to lift weights at least twice a week until you get accustomed to the exercises. Stick with moderate repetitions (such as 15 per exercise) and make it heavy enough to feel, but not so heavy that you can’t complete all 15 reps. Over the next few months, gauging how you feel, increase the weight and the number of workouts per week.

Strategy #2: Join a Fitness Challenge

Fitness challenges are a fun way to get motivated, learn from others, and boost one another during your respective fitness journeys. To find them, try your local gym, community centre, or check out online fitness sites. 

Supplement companies and dieting websites also hold contests to help you get in better shape. January is the most popular time to join a fitness challenge, followed by the spring and summer months, but any time you’re ready is the perfect time to start.

You may be intimidated about going to the gym after such a long time away, but taking the first step is the biggest hurdle. Joining up with others who also may have let their fitness slip is a great way to get back into the swing of things. You can negotiate the experience together as a group and share thoughts, feelings, motivations, and ideas along the way.

What If I Don’t Have Time?

You make time for what’s important to you, and not taking care of you is a way of telling yourself that you’re not that important. Make yourself, and your health, a priority.

Getting fit and staying healthy can make you a happier, calmer, and more balanced person overall. When you make the time for your workouts, you’ll be more productive and confident, less stressed and depressed, and more energized. Here are two strategies to help you get it done.

Strategy #1: Set Appointments with Yourself

Things that are a priority tend to get done. Your exercise needs to be scheduled, just like any other critical appointment. You wouldn’t dream of missing an important meeting or doctor’s visit, so you shouldn’t miss your workouts, either.

Blocking off the time you need to exercise makes it a real thing. Once you put it on the calendar, it becomes important and everything else fills in the time slots around it. Try making a standing appointment with yourself and the gym, or even with your home workout setup, and see how easy it is to develop the habit of sticking to it. Later, we’ll explore how to make either, or both, of these workout habits a constant reality with structured workout plans.

Strategy #2: Do More Efficient Workouts

This is one instance where multitasking is not a bad thing. Watching your favorite television shows while walking on the treadmill? Great! Reading a book while pedalling on the recumbent bike? Fantastic. These are just two of many ways to take care of business.

Doing compound movements at the gym can also accomplish a lot in a short amount of time. Compound movements are exercises that require the use of several muscle groups at once to complete the movement. For example, push-ups will use your chest muscles, but also your shoulders, triceps, abdominals, and other muscles in your core.

Another option is to try some circuit training. Circuit training involves doing about 8 to 10 exercises, alternating which muscles you’re working at each “station.” You’ll likely also do some form of cardiovascular exercise between the resistance exercises like step-ups, jump rope, biking, and more. You’ll not only work the muscles of your entire body, but if you keep up the pace, you can incorporate cardio at the same time.

If all else fails, give your daily movements an extra boost: park farther away from your office, take the stairs, learn to fidget, and become extremely inefficient with your movements (like getting up repeatedly to take a single piece of paper out of the printer). These small activities can add up to a surprisingly large amount of extra movement throughout the day, taking you even further in your larger fitness goals.

What If I Don’t Have the Money?

There are many ways to get in a workout without spending a lot of money. These days, there is a wide variety of options at your fingertips, making it even easier to start a fitness program. Even if your budget is a bit tight, check out these strategies to try out a workout free or at a nominal cost.

Strategy #1: Home Workouts

Now, more than ever before, we have ways of getting in shape without leaving the house and certainly without having to go to the gym. Go online! Check out YouTube for free programs and tutorials. Or you can find other guided workouts and training series for very little investment. Simply look up “bodyweight workouts” and you will immediately have many options at your fingertips.

Also, don’t forget the great outdoors. You can always walk, run, or bike and throw in some push-ups and crunches for an effective, yet free, workout.

Strategy #2: Group Training

When you have to go it alone, things can get expensive, but when you team up with other people who share your fitness goals, things suddenly become much more affordable (and fun!).

Training with a group is also great if you don’t know exactly what to do, need a little boost in motivation, or need some accountability. If you want to step things up a notch, consider hiring a personal trainer with two, three, or four friends. Splitting the cost among the entire group can make this kind of training affordable, and you can learn a lot while still getting plenty of individualized attention and instruction.

What If I Don’t Know What I’m Doing?

You don’t have to know what you’re doing to get started. In fact, it’s almost a certainty that nobody knows what they’re doing when they first embark on their fitness journey! It’s a learning process, and everyone goes through it. The important thing is simply to start.

Strategy #1: Learn from Watching

Imitation is the sincerest form of flattery, and that holds true in the fitness arena as well. When you’re just starting out and everything seems unfamiliar, you may want to start with something easy, like a treadmill or elliptical machine. While using that machine, you can observe how others are using the equipment around you and then try to copy their movements.

Try to emulate the movements of someone who clearly knows what they’re doing based on their fitness or experience level. If you’re up to it, you can ask them what they’re doing and how.

Another great way to learn is by watching videos online. You can type an exercise into any video streaming site (such as YouTube), and a host of selections will explain how to do the exercise. Keep reading for a broad range of exercises and proper techniques in the later chapters.

Strategy #2: Invest in a Trainer

If your budget allows for it, investing in a knowledgeable, experienced trainer is one of the best things you can do to attain your fitness goals. A trainer can help you navigate your way around a gym and teach you which exercises to perform for each muscle group and the proper way to do those exercises.

A little-known secret is that everyone gets intimidated at a new gym. That’s where a trainer becomes invaluable. Not only will they take the mystery out of the whole process, but more importantly, they’ll ensure that you learn the proper use of machines and practice the correct form when doing your exercises.

What If I’m Not Motivated Enough?

If you’re not feeling motivated enough to work out, that’s probably due to not having a strong enough “why.” Here are a couple of simple strategies to help fire up your motivation.

Strategy #1: Finding Your “Why”

What is a “why”? Well, let’s begin by imagining a journey with no destination in mind. How will you know when you get there? How will you know if you’re on the right path?

The Japanese concept of ikigai can help you find your purpose and your why. Its literal translation is “a reason for being,” and it starts with you determining your values, your passions, your personal mission, your strengths, and your weaknesses. 

Think about these principles to find your “why” for your fitness goals. Do you want to stay healthy so you can play with your grandchildren? Maybe living on your own is important and you want to be self-sufficient for as long as possible. Whatever your reasons, use them to propel yourself into action whenever your motivation flags.

Strategy #2: Accountability Partners

Saying your goals out loud, especially when you commit to them in front of others, makes them real. When you’re held accountable by a friend or loved one, you persevere simply because you don’t want to let anyone down. Yes, it would be bad enough to let yourself down, but the possibility of losing face and disappointing others is extra motivation to keep working toward your goals until you accomplish them. Remember, where there’s a will (and a why!), there’s a way.

Should You Take Supplements For Weight Loss?

If you require a little extra help to shed pounds, you might consider trying natural supplements that support weight loss.

Certainly, a person cannot rely on a single food or supplement to burn fat. They should also decrease their calorie intake and increase physical activity. However, when used as part of a healthy diet and lifestyle, natural fat burners may accelerate weight loss by either increasing metabolism or decreasing appetite.

Traditional approaches to weight loss cannot be substituted by natural supplements. However, they may help people burn slightly more calories every day, gradually increasing weight loss.

Resurge is of the most popular weight loss supplements that promise to help you shed pounds and sleep better. Because studies have shown that sleep deprivation is associated with deficiencies of growth hormone and elevated levels of cortisol, both of which contribute to obesity.

While other supplements promote nutritional factors, meal replacement forms, appetite suppression, or similar effects, Resurge boosts your body’s metabolism by increasing your core temperature. However, before making any purchases, you might want to read some Resurge reviews because the supplement industry is rife with scams.

It should be noted that pills or supplements only work when combined with a healthy weight-loss diet. Supplements are ineffective on their own and are hardly a solution to obesity. 

Besides, it’s always best to talk with your doctor before you start taking a supplement, especially if you already take medications, have health concerns or are pregnant.

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