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Jumpstart Your Metabolism After 40 With This Mega-Results Workout, Trainer Says

If you're in the 40-and-up crew, listen up!
FACT CHECKED BY Alexa Mellardo

Not feeling the love from your metabolism as you age? You're certainly not alone. I receive many complaints from friends and new clients that getting into shape after 40 feels much more difficult than it was in their 20s and 30s. Growing older means losing lean muscle mass—aka sarcopenia—which causes your metabolic rate to slow down. That's why it's necessary to be as active as possible and not fall into a sedentary rut—both your muscle mass and metabolism depend on it! To help you get up and moving, we've put together a mega-results workout that'll help you jumpstart your metabolism after 40.

Before we get into these ultra-effective moves, let's go over a few pointers. In order to kickstart your metabolism, you'll need to eat a diet high in lean protein and vegetables, and strength train on a regular basis. Muscle is the fountain of youth that keeps your metabolic rate up, so you want to do everything in your power to build and maintain it.

If you're in the 40-and-up crew, listen up! Here's a workout you can implement into your weekly schedule to jumpstart your metabolism after 40. Perform 3 to 4 sets of the following exercises. And next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Dumbbell Goblet Squat

dumbbell goblet squat
Tim Liu, C.S.C.S.

Kick off your Dumbbell Goblet Squats by holding one dumbbell in a vertical fashion in front of your chest. Keep your core tight, push your hips back, and squat down until your thighs are parallel to the floor. Rise up ¼ of the way, then back down, and then drive through your heels and hips to stand back up, flexing your quads and glutes to finish. Complete 3 to 4 sets of 10 reps.

Related: The Worst Exercise Habits That Are Aging You Faster, Trainer Says

Cable Row

wide grip cable row exercise to jumpstart your metabolism after 40
Tim Liu, C.S.C.S.

For this next movement, grab the attachment on a seated row machine, and place your feet firmly on the footpad. Pull the handle out, then completely straighten your legs. Keeping your chest tall, drive your elbows back towards your hips, squeezing your back and lats hard to finish. Straighten out your arms, and get a good stretch in your shoulder blades before performing another rep. Perform 3 to 4 sets of 10 to 12 reps.

Dumbbell Split Squat

trainer demonstrating dumbbell split squat to jumpstart your metabolism after 40
Tim Liu, C.S.C.S.

Begin this exercise by holding a pair of dumbbells and getting into a split stance with one foot forward and one foot back. Lower yourself all the way down until your back knee touches the floor, then push yourself up using your front foot. Perform 3 to 4 sets of 10 reps on one leg before switching over to the other.

Related: This 10-Minute Visceral Fat Reducer Is What Your Belly Needs at 50, Trainer Says

Hand-Release Pushups

hand release pushup
Tim Liu, C.S.C.S.

For this move, assume a pushup position while keeping your shoulders in line with your wrists and your back straight. Keep your core tight and glutes squeezed, and lower yourself under control until your whole body is on the floor. Once you've reached the bottom, take your hands off the ground, then place them back to push yourself up. Flex your triceps and chest at the top to finish before performing another rep. Complete 3 to 4 sets of 10 reps.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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