... and you're still holding onto the Freshman 15.
Your fitness fix: Get in a routine.
Most recent college graduates are more worried about finding a job and living on their own than they are about their metabolism. But the experts we talked to stressed how important it is to start now. "You want to redefine your quality of life," says Pagano. "Exercise and nutrition should become part of the structure of every day." If you don't have the money or desire to join a gym, there are plenty of other ways to get fit. Pagano suggests going back to physical activities you enjoyed in high school and college -- like organized sports.
Because you're young, you can pack a lot of calorie burn into a short period of time and it will keep your metabolism up for the rest of the day. If you want to drop weight, Trink suggests high-intensity metabolic circuits where you move from station to station doing exercises that combine strength and cardio.
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If you're in your 20s ...
... and you want more definition.
Your fitness fix: Work on your posture.
"Women in their 20s generally have a much different goal than older women," explains Trink. "They're going out, and they want to look good in their clothes." He says that correcting your posture will automatically make you look longer and leaner -- and help you work out better. "It is the fastest way to improve body composition," he says. "You want to identify dysfunctional movement patterns -- very few of us move optimally." A personal trainer can evaluate how your body moves or holds itself incorrectly and teach you how to fix your posture before developing a workout that's ideal for you.
Trink also suggests learning the basics of the gym -- like squats, lunges, presses and pull-downs -- when you're in your 20s. He emphasizes that if you have these in your wheelhouse, you'll be more successful both on your own and in class situations.
Most of us have an arsenal of serums and creams to fight wrinkles -- so why aren't we taking the same all-in approach when it comes to tackling another major pitfall of aging: a slowing metabolism?
According to the Center for Disease Control, the average American woman gains almost a pound a year after age 20, meaning that the fear of turning 40 and being stuck with an extra five, 10, or even 20 pounds is perfectly legitimate. And the longer you wait to develop a fitness strategy, the harder it's going to be to get rid of the pooch.
While hormones are part of the equation, especially as your body changes during different phases of life, your weight is within your control. "The reason we get weaker and out of shape as we get older isn't so much about biological factors as it is about lifestyle factors," says Dan Trink, Director of Personal Training Operations at Peak Performance in New York City. "If you stay active, you'll have a strong, healthy body your whole life."
Trink, along with all the experts we spoke with, believes that it isn't about adding specific exercises to your routine as you age -- it's more about adjusting your workouts to your changing lifestyle and hormonal profile. "A lot of the training for different age groups is going to be similar," says Maria Pagano, RD, exercise physiologist and Tier 4 Personal Training Manager at Equinox. "But the reasons behind it are different."
Whether you're looking to amp up your routine to get rid of a few pesky pounds or you haven't worked out in years, it's never too late -- or too soon -- to start. "At any age, the risks of being sedentary far outweigh the risks of pulling a muscle," says Trink. "Getting to the gym is much safer than sitting in a chair for the rest of your life."
You heard the man. Now, are you ready to get off your couch and onto a treadmill? See the best workout for your age now.
