IT IS ALL ABOUT MUSCLES FOR WOMEN OVER 40!

No surprise that we are experiencing changes in in muscle mass and strength after menopause!

Here is a link to the research article that talks about it.

But you still want to look toned over 50?

What if the only way you know how is EAT LESS AND EXERCISE MORE!

Therefore:

• You are doing cardio 5-7 times a week
• You are eating less calories and low carbs
• You are not seeing results
• You are tired and always hungry
• You have no idea what to do or scared of #liftingweights
• You are simply confused and blame your age

IS THAT YOU? TELL ME!

WHAT IF EATING MORE AND EXERCISE LESS OR SMART WILL GIVE YOU THAT TONED LOOK THAT YOU ARE SEARCHING FOR?

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  SOME INTERESTING FACTS ABOUT BUILDING MUSCLES
  There's a common myth: A pound of muscle weighs more than a pound of fat. But a pound is a pound — whether you're talking about 16 ounces of bricks or pennies. However, muscle ​does​ take up less space than fat. You can have more muscles and weigh more on a scale but appear smaller.🏋️‍♀️🏋️‍♀️! That is how you build that toned look!!!!!!!!! Yes, when you lift weights and have adequate nutrition, you will have that toned look that you want!

So if you finished a diet but you do not look toned, it is only because you did not spend time to train your muscles to "show up". It is a process and it takes time and enough nutrition. Usually, dieting (calorie deficit) and muscles do not go together. That is another topic.

• 
  MORE ABOUT MUSCLES: Muscle is denser than fat, which means it takes up less space (think about the difference between a pound of rocks vs. a pound of puffy marshmallows). In fact, muscle actually takes up around four-fifths as much space as fat.💪💪
• 
  Since it is denser, muscle does actually weigh a tad bit more than fat in volume. On average, the density of fat is 0.9 g/mL, while the density of muscle is 1.1 g/mL.
• 
  1 pound of resting muscle will burn 30 to 50 calories daily compared to fat, which burns no calories. According to the National Council on Strength and Fitness, is that muscle tissue — at rest — will burn approximately 6 calories daily per pound, while fat burns 2 to 3 calories daily per pound. Muscle: 2, fat: 0.
  
  This is my favorite part of #liftingweights since I am not a big fan of cardio. Anyone here can join me?
  
  If you are a woman who is tired of doing countless cardio without getting any results then - add intentional strength training. What do I mean when I say intentional - progressive overload. Not sure what it means - no worries - I will cover this topic some other time.
  
  Keep in mind is that Just because you take a group class with dumbells, it does not mean you will be building muscles.
  
  When we are approaching your menopausal stage, we are losing our muscle mass, which leads to lower Resting Metabolic Rate (RMR), which in turn leads to weight gain. (See this research article for more details). The good news is if you stick to a regular strength-training regimen, you might expect to gain approximately 2 to 4.5 pounds of muscle mass over the course of several months and to boost your resting metabolism (RMR) by up to about 30 calories per day.
  
  The good news for all of us who love their food is that MUSCLES LOVE FUEL - THEY LOVE THEIR PROTEIN AND CARBS THE MOST.
  
  Currently, I am in maintenance and muscle building phase so if you follow me on IG, FB or you are in our Well Women's Community for Women over 40, you will hear me talking about my progress and my lessons. Here is a link to join!

QUESTIONS?????

You may contact me at choosemovement@gmail.com