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Defying the "Middle-Aged Spread": 4 Ways to Fight Metabolic Changes as You Age

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Defying the "Middle-Aged Spread": 4 Ways to Fight Metabolic Changes as You Age

Ever heard of the “middle-aged spread”?

It’s what can happen when you hit your 30s/40s and your metabolism starts to change.


In a nutshell, your body starts to gain fat because of shifting hormones and the aging process.


Despite what you have read (and maybe even felt): gaining weight as you get older is not inevitable!!!


We’ve put together a list of 4 things you can start doing (today!) to fight "middle-aged spread" — even if you’re still in your 20s.


Because the sooner you get a headstart, the better.


1) Move more. Studies show that as you get older, you move less — both during your everyday activities and in your workouts.


That’s why it’s so important to start a regular exercise habit with activities you enjoy and find hobbies that keep you active.


2) Keep your muscle. It’s normal to lose muscle as you get older, but it’s not inevitable.

With regular strength-building workouts (at least 2x a week), it’s not only possible to KEEP your muscle as you get older, but even REBUILD it.


This helps keep you strong and active, plus it stokes your metabolism.


At Method3 Fitness, our TOA (Training the Older Adult) certified coaches understand the importance of addressing muscle loss and aging. They are trained to create tailored plans specifically designed to combat muscle loss and help you maintain strength and vitality as you age.


3) Eat enough protein. As people get older, they often skimp on their protein intake. Aim for 10% to 35% of your total daily calories — and go for the higher side if you’re active.


To make sure you get the MOST out of your protein intake, spread it out over the course of the day since studies show that to be more effective. 


4) Make it a lifestyle. As you get older, the way your cells metabolize fuel naturally slows down. 


The bad news is there isn’t a lot you can do about this, BUT… studies show this has only a minor impact compared with lower activity and muscle mass!


The best thing you can do is follow a healthy lifestyle: get 7-8 hours of sleep a night, manage your stress levels, stay active, and eat a healthy-whole-foods-based diet.


Remember: it’s not the big steps you take occasionally that have the biggest impact on your health and fitness. It’s the little things you do every single day.


Make it an amazing day,

The Method3 Fitness Team


If you’re ready to keep things simple and focus on what works, our San Jose personal fitness trainers are here to help you find a sustainable, simple route to your goals.  Fill out the "Request More Information Now" box above to receive your free consultation with our caring San Jose personal fitness trainers OR call us 408-371-1212 to connect.  We're looking forward to talking with you!

Method3 Fitness is conveniently located in San Jose.  Our team of personal fitness trainers serve clients in Los Gatos, Campbell, Willow Glen and other surrounding Bay Area cities.   

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The Method3 Fitness blog is updated weekly by our San Jose personal fitness trainers. All content is designed to improve the way you move, eat, and think so you can achieve your goals and live stronger for today. Check back here each week and LIKE our Fan Page, to stay up to date on the latest tips, strategies and methods to get active, gain energy and get healthy again!


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