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As we get older, we begin to lose muscle mass, which negatively affects our metabolism, causing our weight to creep up despite our best efforts.
Lifting weights is the most effective way to increase your metabolism.
1. Goblet squat and press
Stand with feet shoulder-width apart and hold a dumbbell at chin height in a goblet grip. Drop into a squat then, as you return up from your squat, fully extend the dumbbell overhead. Return to start.
2. Reverse lunge and curl
Standing with feet apart and holding a dumbbell in each hand, step back into a lunge and simultaneously curl both hands to your shoulders. Alternate on both sides.
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3. Bent-over rows with deadlifts
Holding dumbbells in either hand, start with a narrow stance and bend over, keeping your back straight. Row your arms back before releasing and returning upright.
4. Push up to side plank
Start in a high plank with palms on the floor and body in a straight line. Perform a push up then return to plank, twisting your torso and extending one arm toward the ceiling. Return to start and repeat on the other side.
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Nutrition before, during and after sports
In order to optimise your performance and recovery, you need to eat the right foods at the right time.
Approximately two hours before your workout eat a small meal (about 300 calories) high in carbs for energy and containing a low to moderate amount of protein for muscle repair. Avoid fat and fibre.
Example meals include oatmeal with skimmed milk and egg whites or a cup of rice and 50g chicken.
During your workout:
Stay hydrated with water but if you exercise more than two hours replace lost electrolytes by drinking coconut water instead of sugary commercial sports drinks.
Within two hours of your workout, eat a meal high in protein and carbs to help your muscles recover and to replenish your energy stores. Sweet potato with grilled fish and veg or an omelette with avocado toast are good options.
Angela Basset: Making 60 look 20
Angela Bassett recently broke the internet when she posted a picture of herself in a bikini on her 60th birthday.
The 60-year-old actress has long been celebrated for her fit, athletic physique and shares her secrets to maintaining a strong, healthy body, even on a busy schedule.
She works out four to five days a week, doing a mix of cardio and strength training. She works with a personal trainer to keep her accountable so she doesn’t talk herself out of working out.
Bassett, however, chalks her physique up to her healthy, organic diet. “Diet is 85 per cent of the whole thing for me”, she says, and she is regimented and rigorous about her eating. She doesn’t eat sugar, alcohol, bread and dairy and cycles protein, carbs, veggies and good fats.
Bassett’s advice to sticking to her regimen? ‘You have to keep it interesting!’