How Strength Training & More Protein Can Change Your Life

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As a 48-year-old post-menopausal woman and cancer survivor, my fitness journey has been quite a rollercoaster. Prior to being diagnosed with cancer, I was a self-proclaimed cardio junkie. I was running and doing high-intensity workouts almost every day of the week. Despite my commitment to staying active, I found myself struggling with sudden weight gain in my mid-40s. However, after my colon cancer diagnosis and months of treatment, I lost a significant amount of weight. Ultimately, I was extremely weak, had no muscle, and basically had to completely rebuild my body. It wasn’t until I recovered from chemotherapy that I discovered the transformative power of strength training for women, and a protein-rich diet.

The Menopause and Weight Gain Conundrum

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For many women in their 40s, weight gain can become an unwelcome guest. As we age, hormonal shifts and a natural decline in muscle mass contribute to a slower metabolism. Unquestionably, this makes it harder to maintain our ideal weight. For me, the frustration of gaining weight even with a balanced, nutrient-dense diet, and a regular cardio routine was disheartening. That’s when I realized it was time for a change.

Why focusing exclusively on cardio is not beneficial for women in their 40s

Cardio is an essential component of any well-rounded fitness routine. However, relying solely on cardio workouts can have certain drawbacks, particularly for women in their 40s.

  • Loss of muscle mass. As we age, our bodies naturally lose muscle mass, a process known as sarcopenia. When you engage in primarily cardio workouts, you’re not directly targeting the preservation and growth of muscle tissue.
  • Reduced metabolic rate. Cardio exercises burn calories, but they do not contribute significantly to building muscle mass. Since muscle burns more calories at rest than fat, having a higher muscle-to-fat ratio leads to a higher metabolism. For women in their 40s who may be experiencing a slower metabolism due to hormonal changes, focusing solely on cardio workouts could make it more challenging to lose weight.
  • Imbalanced fitness. A well-rounded fitness routine includes elements of both cardiovascular endurance and muscular strength. By focusing only on cardio, women might neglect essential aspects of their fitness, such as muscular strength, balance, and flexibility.
  • Bone health concerns. Women in their 40s, especially those who are post-menopausal, face an increased risk of developing osteoporosis. Cardio exercises like running or aerobics can help maintain bone health to some extent. However, they do not have the same bone-strengthening effects as strength training.

The Magic of Strength Training

After conducting my own research, I found that strength training offers numerous benefits for women in their 40s.

  • Combating muscle loss. Strength training helps to counteract this muscle loss by promoting muscle growth. This is vital for overall health and functional fitness.
  • Improved bone health. Strength training helps to increase bone density by stimulating bone-forming cells, called osteoblasts. Moreover, it provides better protection against age-related bone loss and fractures.
  • Enhanced metabolism. Strength training boosts metabolism by increasing muscle mass. Since muscle burns more calories at rest than fat, having a higher muscle-to-fat ratio leads to a higher metabolic rate.
  • Better hormonal balance. Strength training has been shown to have a positive impact on hormone levels in menopausal women. It can help regulate insulin sensitivity, improve growth hormone production, and support a more balanced hormonal state.
  • Reduced menopausal symptoms. Strength training is associated with a decrease in menopausal symptoms, such as hot flashes, mood swings, and insomnia. Exercise is known to release endorphins, which can help improve mood, reduce anxiety, and promote better sleep.
  • Improved body composition. Strength training helps to reshape the body by building lean muscle mass and reducing body fat. This can lead to a more toned and defined appearance.
  • Enhanced functional fitness. As we age, maintaining functional fitness becomes increasingly important for performing daily activities and maintaining independence. Strength training helps to improve functional fitness by targeting and strengthening the muscles used in daily tasks,. These include lifting, bending, and climbing stairs.
  • Reduced risk of chronic diseases. Strength training has been linked to a lower risk of developing chronic diseases, such as type 2 diabetes, cardiovascular disease, and certain cancers. Regular resistance exercises can help to improve blood sugar control, reduce blood pressure, and lower inflammation. These all contribute to better overall health.

My Transformation

Left: My last chemo session, down 26 pounds. Right: 3 months post-chemo, I gained 10 pounds.

When I first made the switch to focusing on strength training and adding over 100 grams of protein to my diet, I didn’t know what to expect. But the results came quickly, and they were incredible. Within a short period, I began to see and feel the positive impact of my new workout routine and dietary changes.

The initial weight gain I experienced might have been daunting for some. However, I soon realized that the extra pounds were actually lean body mass rather than fat. My body was becoming stronger, and my muscle tone was improving. The increased muscle mass was giving my metabolism a much-needed boost. I was starting to lose the stubborn fat that had accumulated during my mid-40s.

More importantly, the transformation went beyond my physical appearance. As I continued to prioritize strength training and protein, I noticed a significant decrease in menopausal symptoms. Gone were the days of constant fatigue and irritability. I was no longer plagued by sleepless nights and restless tossing and turning. My energy levels were soaring, and my overall mood had improved drastically.

Rediscovering Joy in Movement and Strength Training

Moreover, this newfound sense of vitality and wellbeing fueled my motivation to continue exploring the world of strength training. I found myself eagerly anticipating each workout session, eager to challenge my body and push my limits. Gone was the dread that sometimes accompanied my old cardio workouts. Instead was a newfound enthusiasm for fitness and self-improvement.

With my improved sleep and reduced menopausal symptoms, I felt better equipped to handle daily stressors. In short, I found joy in my renewed strength. My personal transformation serves as a testament to the power of strength training.

By focusing on building strength and fueling my body with the nutrients it needed, I was able to create a healthier, happier, and stronger version of myself. And while my journey is unique to me, the potential for transformation is there for any woman who is ready to embrace the power of strength training.

The Protein Power-Up

I also learned about the importance of increasing my protein intake to over 100 grams per day. Here’s some important reasons:

  • Muscle repair and growth. Protein is crucial for muscle repair, recovery, and growth. Women over 40 need protein to support the development of muscle tissue. This is especially important if they’re engaging in strength training.
  • Increased metabolism. A diet rich in protein has been shown to increase metabolism due to the thermic effect of food. This is the energy needed to digest, absorb, and metabolize nutrients. Protein has a higher thermic effect then carbs or fats. This means that consuming more protein can help boost your metabolic rate, which leads to more efficient calorie burning.
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  • Enhanced satiety. Protein has been found to be more satiating than carbs or fats. It helps you feel fuller for longer periods. This is beneficial for women over 40 who are struggling with weight management. By reducing hunger and cravings, a higher protein intake helps support healthier food choices.
  • Better blood sugar control. Protein has a minimal impact on blood sugar levels. This is helpful for women over 40 who are at higher risk of developing insulin resistance or type 2 diabetes. Consuming adequate protein can help maintain stable blood sugar levels and reduce the risk of blood sugar spikes and crashes. This leads to cravings and overeating.
  • Improved immune function. Protein is necessary for the production of antibodies and immune cells, which help protect the body against infections and diseases. Consuming sufficient protein can support a healthy immune system.
  • Better skin, hair, and nails. Protein is essential for the production of collagen, keratin, and elastin. These are the building blocks of healthy skin, hair, and nails. Women over 40 may experience changes in the appearance and structure of these due to hormonal fluctuations.

Final Thoughts

By embracing strength training and prioritizing protein in my diet, I have transformed my body and my outlook on fitness. This journey has taught me that it’s never too late to make positive changes to your lifestyle, and the benefits of adapting your exercise routine and diet to suit your changing needs are priceless.

If you’re a woman over 40 looking for a way to take control of your health and physique, give strength training a try, and don’t forget to power up with protein. You might just find that it’s the key to unlocking a stronger, healthier, and more vibrant you.

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