You certainly don’t require scientists to tell you that as you age, your metabolism slows down. An average woman can gain 1 and a half pounds every year in her adult life – which is enough to put on 40-plus pounds when she reaches her 50’s, that is if she doesn’t fight the roller coaster of stress, hormones and muscle loss that unites to slow down her fat-burning engine.
But, despite these conditions, there are effective power moves that can build strong, lean muscle tissue – the crucial factor to a good metabolism. Begin today, and you can sleep better, feel firmer, have more energy, and you can notice your clothes getting loose in as little as two weeks. You can perform them anywhere without the use of equipment.
Begin with 1 set of each. As the level of your fitness improves, work up to five sets of every move before moving to the next exercise to burn up to 300 calories.
Plank Walk Tuck Reach
Stand with your feet together, and arms rose over your head. Pivot at the hips and bring your hands to the floor, making sure legs are straight. Walk to a plank position. Jump your feet to your hands, landing in a tucked position; jump back again to plank position. Walk with hands towards your feet and stand. Repeat everything at a hard intensity for about 30 seconds.
• Do this in 1 set. Take a break for 30 to 60 seconds.
X Switch Jumps
Stand with your feet together. Jump and then land in diagonal swing with your right leg at a forward 2 o’clock position and your left leg at the back in the 8 o’clock, without letting your right knee extend past ankle. Jump again and landing with your left leg in a forward 10 o’clock position and right leg at the back in the 4 o’clock. Repeat everything at a breathless intensity for around 30 seconds.
• Do this in 1 set. Take a break for 30 to 60 seconds.
Bear Crawl Escape
Get in a plank position with your wrist in line with your shoulders, and then slowly bend your knees and bring them beneath your hips with your heels lifted. Making sure to keep knees off the ground, moving a fast pace in this position from side to side and then front and back.
Repeat everything at a breathless intensity for around 30 seconds.
• Do this in 1 set. Rest for 30 to 60 seconds.
