Quick menopause weight loss exercise tips

Work out SMARTER, not MORE, to help with menopause weightloss 🤗



Suddenly nothing in your cupboard fits like it used to….!

Even though you may have been working out and eating the way you always have done.

As our estrogen levels decline through the menopause, we can lose energy, power, muscle mass, bone density, and the body can start piling on weight especially around our middles.

We need to trigger the body to act as it did when we had our estrogen.

Now any exercise you can do is great!

But to change our body composition and get rid of the belly fat that we start putting on, we need to be a bit more specific, and polarise our training.

Aim for 3 ‘intense’ workouts per week - like HIIT and Weight Training

.

Alternate these with Active Recovery days where you do things like walking, swimming, Pilates, Yoga.



We need to challenge the body on our ‘intense days’ - break a sweat, push yourself out of your comfort zone a bit.



Then allow the muscles to recover and rebuild on our recovery days - this is actually when the magic happens! We start to shift body composition to more lean, toned muscle and burn away fat.


Check out our membership for menopause specific Fitness, Nutrition, Stress Relief and Weightloss Support here

Sign up for our FREE Menopause Transformation Pack here to get you started on your Menopause Weightloss and Wellbeing journey



Have a good day! 



Sara & Dr. Clare x

Refs:

Marlatt KL, Pitynski-Miller DR, Gavin KM, Moreau KL, Melanson EL, Santoro N, Kohrt WM. Body composition and cardiometabolic health across the menopause transition. Obesity (Silver Spring). 2022 Jan;30(1):14-27. doi: 10.1002/oby.23289. PMID: 34932890; PMCID: PMC8972960.

Dupuit M, Rance M, Morel C, Bouillon P, Pereira B, Bonnet A, Maillard F, Duclos M, Boisseau N. Moderate-Intensity Continuous Training or High-Intensity Interval Training with or without Resistance Training for Altering Body Composition in Postmenopausal Women. Med Sci Sports Exerc. 2020 Mar;52(3):736-745. doi: 10.1249/MSS.0000000000002162. PMID: 31524825.

Marine Dupuit, Florie Maillard, Bruno Pereira, Marcelo Luis Marquezi, Antonio Herbert Lancha Jr, Nathalie Boisseau - Effect of high intensity interval training on body composition in women before and after menopause: a meta-analysis First published: 02 July 202 https://doi.org/10.1113/EP088654