Including how JLo got abs in her 40s!
.) While it drops another 1 to 2 percent from the first small dip in your twenties during this decade, that's not really going to catch up to you for another decade or so. Estrogen levels can start to drop for some women in the late thirties as fertility diminishes, but less estrogen isn't an issue until you are well into your forties. And you can still cash in on your growth hormone production for now too.
After warming up, do each of the following moves for one minute: high knees , plank squats , knee repeaters , and dead bugs . Rest for one minute, then repeat the circuit two more times; cool down. As much as you may want to throw a crunch into the bunch, don't. "Crunching and twisting movements can make any separation worse because they repeatedly open and close the abdominal muscles," Haley says.
There's not much you can do on your own about the loss of estrogen, but a surefire way to boost growth hormone is to go hard at the gym. "Moderate- to high-intensity programs with multiple sets, high reps, short rest intervals, and exercises that target multiple large muscle groups at one time produce substantial acute growth hormone responses," says Nicholas Ratamess, Ph.D.
As for muscle loss, it's somewhat preventable. "If you're staying physically active and lifting weights, you should be holding on to about the same muscle mass you had in your thirties," Dr. Peeke says. Research in the journalsuggests that cardio can also be effective at helping you pack on muscle or maintain it.
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