Your metabolism isn’t broken—it’s just different than it was at 25.
At AMP Personal Training, we work with high-performing adults over 40 who want to feel lean, strong, and in control of their health. One of the most common concerns? “My metabolism is slowing down.”
Good news: it’s not all downhill after 40. But your approach to weight management must evolve.
Why Metabolism Changes With Age
After 40, several factors begin to affect how your body processes energy:
- Natural loss of muscle mass (sarcopenia)
- Hormonal shifts (testosterone, estrogen, thyroid)
- Reduced daily activity levels
- Poor sleep and increased stress
These don’t mean weight gain is inevitable—but they do mean you need a smarter plan.
5 Strategies to Support a Strong, Efficient Metabolism
1. Lift Weights to Maintain (or Build) Muscle
Muscle is metabolically active tissue. It burns calories at rest, supports insulin sensitivity, and is key to long-term fat loss. Resistance training is non-negotiable for anyone over 40.
2. Prioritize Protein at Every Meal
Protein supports muscle retention and helps control hunger hormones. We coach clients to aim for 0.8–1.2g of protein per pound of lean body mass daily, spread across meals.
3. Use Walking and Zone 2 Cardio to Burn Fat Efficiently
Low-intensity cardio improves mitochondrial function and fat utilization—without burning you out. Daily walks and 2–3 sessions of steady-state cardio work wonders.
4. Improve Insulin Sensitivity with Smart Nutrition
Avoiding frequent blood sugar spikes keeps fat storage in check. Limit refined carbs, increase fiber, and include protein and healthy fats in every meal.
5. Don’t Under-Eat for Too Long
Drastic calorie restriction can slow metabolic rate and increase muscle loss. We help clients fuel enough to support energy, performance, and fat loss—without burning out.
The AMP Metabolism Method
We don’t guess—we assess. Our team helps you:
- Build a personalized strength + cardio plan
- Optimize nutrition for your body and lifestyle
- Support hormones and recovery through better sleep, stress management, and habits
No crash diets. No endless cardio. Just smart, sustainable progress.
Want to reset your metabolism and feel strong again? Book a free strategy session and let our team build your personalized metabolism plan.
AMP Personal Training | Science-Backed Coaching for Adults Over 40 in Nassau County
