Losing this muscle directly affects your metabolism as muscle burns more calories at rest than fat.
Changes in your hormones play a big part as well.
Women experience additional metabolic changes when going through menopause as their estrogen levels drop.
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Resistance training also helps improve your insulin sensitivity, which helps your body process carbs more effectively.
Squat down until thighs are parallel to ground.
As you stand up, curl the weights to shoulders, then press overhead.
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Reverse the movement to start.
8-12 reps.
For beginners:Use lighter weights or no weights at all until you get the movement pattern.
Engage core throughout and keep spine aligned.
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Hinge at hips, swing the kettlebell between legs.
Thrust hips forward to swing the weight up to the chest.
Let the kettlebell fall as you hinge again.
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15-20 reps.
For beginners:Practice hip hinge without weight first.
When ready, use a lighter kettlebell and focus on hip power, not arm strength.
Glutes do most of the work, and your back must stay flat.
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Do each exercise for 45 seconds with 15 seconds rest between movements.
Choose modified exercises like wall push-ups instead of floor push-ups or supported planks.
Repeat 8-10 times, then 5-minute cool-down.
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As you get better, increase the intensity of brisk intervals or shorten recovery periods.
For beginners:Start with 30 seconds of brisk walking and 2-3 minute recovery periods.
During brisk intervals you should be breathing hard but still able to talk a few words.
Do 12-15 reps of the first exercise, then 12-15 reps of the second with no rest in between.
Rest 60-90 seconds after both exercises, then repeat for 3-4 rounds.
For beginners:Reduce reps to 8-10 per exercise and extend rest periods to 2 minutes between supersets.
Use modifications for challenging exercises.
Sleep quality usually improves within the first few weeks as your body gets used to exercise.
You will have more strength in everyday movements like climbing stairs or carrying shopping.
After 3 months:Resting metabolic rate increases can be measured, burning 100-250 more calories daily.
Body composition shows big improvements with visible muscle definition and reduced waist size.
Blood work may show improved glucose handling and cholesterol profiles.
Recovery between workouts becomes faster, allowing for more varied exercises.
Many people report less joint pain and improved mobility at this stage.
After 6 months:Your metabolism is back to what it was 5-10 years ago.
Exercise becomes a natural part of your lifestyle rather than a chore.
Visible body composition changes plateau, but internal improvements continue.
Bone density scans often show improvements especially from the resistance training.
Many people experience a huge improvement in posture and reduced back pain.
The cumulative effect of consistent training creates lasting metabolic adaptations that even persist on rest days.
