A common fitness myth that often needs debunking is that of your metabolism slowing as you age. As if somehow, magically, your body starts using fewer calories to do stuff as you add years on to your total, making it every increasingly hard to shift the extra pounds you’ve added around your middle.
A new study has shown that after you hit about 20 your metabolism stays pretty much constant right through to about 60, only then do we see a slow decline in metabolic rate. And even then, it’s pretty slow.
So why is it harder to lose weight as we age?
Think back to your teens and early 20s. Chances are you walked a lot more, possibly played sports, you went out more and generally you were a lot more active than you are now. As we age and the responsibilities and demands on our time grow, it becomes ever more likely that you are less able to maintain as highly active a lifestyle as you once had. So while your basal metabolic rate stays pretty much constant (adjusted for any weight changes that occur), your NEAT levels decrease substantially, lowering your overall metabolic rate and making it easier to put on pounds and harder to shift them.
This is why staying generally active is a massive factor for fat loss. Hitting your 10000 steps, taking the stairs, finding an active hobby and all the rest play a massive role in your progress and in helping you maintain the body comp you want.
It’s easy to look at an exercise, meal, day, or measurement and label it as being good or bad, but we need to exercise a little caution because, often, we look at these things without context.
We see someone doing a particular exercise in their workout without an understanding of the bigger picture (goal, experience, injury history etc) and label it a waste of time when it may make perfect sense when viewed as part of the bigger picture.
Or we look at one set of measurements (weight, circumferences) and label them good or bad without recognising the progress already made. 1 data point doesn’t tell much of a story without context, which is why we should be taking regular measurements as early as possible to help us gauge progress on a fat loss goal. Without context, any measurement is just a number.
Remember, context matters.
Here’s a great core exercise you can do almost anywhere with just a band.
The band walkout helps you develop the ability to resist twisting against the changing load offered by the band.
Set up with your feet, hips and ribs facing forward, holding the band at arms length directly in front of you. Make a triangle between your torso and arms, then maintain that shape as you step out, away from the anchor point, without allowing the band to pull your hands out of position.
Make sure to drive off the inner foot.
Squeeze your glutes on each step and keep your pelvis slightly tucked towards your belly button.
If you struggle to keep your hands in front of you, bend your elbows and bring then a little closer. This reduces the lever length and lowers the twisting load that you have to resist.
Make sure to do both sides…