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Breakthrough Fitness

How Much Exercise Is Too Much When It Comes To Weight Loss?

The vast majority of our clients at BTF are over the age of 40. Trying to lose weight after 40 is far different than we were in our 20’s. Back then we were young with youthful hormones. This allowed us to blast and blitz our body without really doing much damage.

Things change. And what do we do when things change? We adapt.

A few things have to happen to lose weight after 40.

  • We need to eat like adults.
  • We need to promote or at the minimum preserve muscle mass at all costs. We do this with strength training.
  • We need to exercise/move as much as possible – cardio.
    • This doesn’t have to be HIIT training/circuit training.
    • I like this style of training because it maximizes time.

So, when does too much exercise become too much?

When exercise is too intense and wears you out, you will tend to move less afterward. This is the main reason we don’t program training to failure in our strength programs.

If you train in a way that breaks your body down, you’ll be less likely to be active 24-48 hours after the session.

This applies to strength training and cardio. High intensity interval training (HIIT) or circuit training is great, but it can’t be everyday. Long, slow jogs are fine, but too many miles pounding the pavement will have negative effects on recovery, sleep and your joints.

So, as we age we want less body crushing workouts and less inactivity.

Here is what I suggest:

  • 2-3 days of strength full body strength training days.
  • 2-3 circuit training days using lighter weights, bodyweight and a variety of training tools that help make training fun.
  • As much low intensity walks, hikes, rucks that you can do.

I LOVE a 30-45 minute strength training session followed by a 30-45 minute walk (when I have the time).

A review of what we need to do to lose fat:

  • Eat like an adult. Eliminate the processed foods, sweets and extra alcohol that doesn’t need to be in your diet. Start adding more vegetables and water. Make sure protein is at every meal.
  • Build and preserve muscle through strength training.
  • Burn a moderate amount of calories daily (500-700) instead of trying to kill yourself one day and resting the next.

Keep moving,

Coach Dom