Angelo Poli from MetPro has some valuable insights on perimenopause and working out—topics that many of our female listeners can relate to. If you’ve been struggling with changes in your body and transitioning to weight/functional workouts, Angelo is here to help!
“Don’t Shy Away from Resistance Training!”
When it comes to approaching perimenopause, Angelo believes that resistance training is the key to the fountain of youth. As we age, our muscle mass naturally decreases, which can lead to changes in body composition. Women, in particular, may be more affected by hormonal shifts. But here’s the exciting part—resistance training can combat these changes! It’s important to remember that everyone is different, so your resistance training routine should be customized to fit your abilities.
“Train with a measure of intensity.”
Intensity looks different for everyone. It could be as simple as taking a brisk walk up a hill with your dog or as challenging as squatting your body weight (or even double). The key is to find your own level of intensity. No matter what level you choose, incorporating resistance training into your routine will trigger hormonal and musculoskeletal responses that help maintain and build lean muscle mass.
“Metabolism shifts as we get older.”
Angelo says it’s not just in your head—metabolism actually does slow down as we age and enter perimenopause. But fear not, there are ways to fight back! Adding some aerobic activity on top of resistance training can make a difference. However, it’s important to remember that exercise alone can’t make up for a poor diet, and quick-fix schemes aren’t the answer. To truly nourish your body and maintain a healthy metabolism, you need to eat clean and fuel yourself properly.
“It’s not a sprint … it’s a long-distance race.”
Angelo advises taking your time and focusing on nourishing your body with clean food. One strategy he recommends is eating more frequently, which is the opposite of intermittent fasting. Turns out, there’s science behind this approach! “In this case, what you want to do is recondition your metabolism to pick up some ground that may have been lost. By eating frequently the right stuff and frequent meals throughout the day can add to your base metabolic rate. It may enable you to consume more calories without gaining body fat,” says Angelo.
But we do need to be mindful of this approach. If we’re eating the wrong things more frequently, like McDonald’s for example, it’s not going to work. But for those who are already eating clean and exercising, this strategy can be really beneficial.
Getting it Right
Many people believe they’re doing everything right when it comes to their diet, but upon closer inspection, Angelo often finds that they’re missing some key elements. Skipping breakfast and having a light lunch, followed by a clean dinner and a small indulgence in the evening isn’t enough to rev up your metabolism. “Overall, their calories are low. They’re managing their carbs,” says Angelo. “They’re eating clean, but they’re not necessarily eating in a way that’s reconditioning or reminding their metabolism to run faster and run faster for more hours of the day.”
Boosting Your Metabolism: The Basics
To speed up your metabolism, here are the basics, according to Angelo.
Eat frequent meals with protein throughout the day, whether it’s plant-based or animal protein depending on your preference.
Incorporate intense, safe resistance training into your routine.
Increase your cardiovascular training as needed to maintain your desired body weight and composition.
Many thanks to Angelo from MetPro for joining us in The Clip Out studio again this week with his excellent advice!