5 Tips for Women in Their 40s to Tone Up and Re-gain Their Energy

As women enter their 40s, hormonal changes like declining estrogen levels can lead to muscle loss (muscle atrophy). Without resistance training and adequate protein intake, this muscle loss is replaced with fat, leading to:

• Lower energy levels

• Cravings for sugary snacks

• Overeating and weight gain

This cycle can feel frustrating, but there’s a solution.

The Solution

1️⃣ Resistance Training:

• Boosts metabolism to burn more calories at rest.

• Preserves muscle to prevent fat gain.

• Tones your body and improves strength.

👉 Aim for 2-3 sessions per week with compound movements like squats, deadlifts, and rows.

2️⃣ High-Protein Diet:

• Repairs muscle and keeps you fuller for longer.

• Reduces cravings and stabilizes energy levels.

• Target: 1.6-2.2g of protein per kg of body weight daily.

🥩 Examples: Chicken, fish, eggs, steak, mince, and protein shakes.

3️⃣ Whole Foods for Hormonal Balance:

• 80% whole, nutrient-dense foods (sweet potatoes, veggies, avocado).

• 20% flexibility for treats to keep your diet sustainable.

Why This Works

This approach helps you:
✅ Build and maintain muscle.
✅ Boost metabolism and energy.
✅ Reduce cravings and prevent fat gain.

Start Your Transformation

At Elite Physiques, we help women in their 40s regain their strength, energy, and confidence with personalized programs.

📧 Email: christianjosephides@gmail.com
📞 Phone: 0430781257
📸 Instagram: @elitephysiques.elwood

💪 Let’s make your 40s your strongest years yet!