In today’s economy, everyone is cutting costs and the gym membership is often the first to go. However, cutting costs does not mean you have to cut out exercise too. Instead, try going for a run or walk around the block. If you own a bike, go for a ride. If you can make a habit of riding your bike to run nearby errands you will lose weight and save money on gasoline.

Money is not the only thing keeping people from the gym. A lot of people, especially women, admit to feeling embarrassed at the gym. Many are worried that they will look like “beginners” on the machines and others worry that they are too big and will not fit on the machines. Others express intimidation because they look extremely out of shape compared to the many athletes at the gym. Psychological barriers like these can be the most difficult to break down, but it is not impossible.

If you are too intimidated to go to the gym, that is okay. There are excellent alternatives you can do in your own home. Fitness videos, especially cardio, aerobics, yoga, and pilates videos, are excellent tools for losing weight after 40. There are literally thousands to choose from and you should be able to find an intensity level and style that will keep you excited and motivated. If you can afford one, a home gym machine can supplement your cardio workout with strength training. This way, you can build and tone muscle as you lose unwanted weight.

There are also many who are afraid of injury if they begin exercising. They might be afraid of damaging a muscle or joint. There are others who fear a heart attack, low blood sugar, or other serious problem. These are definitely valid concerns, but if you use caution there is no reason why you should not begin a fitness routine.

You should always talk to your doctor before beginning a program for losing weight after 40. If you have a previous muscle or joint issue, you may be instructed to wear a brace or take supplements. If you have previous heart problems, the doctor may suggest a more gradual approach to training. If you have diabetes, you will probably be given a nutrition plan to compliment your workouts. Despite any problems, your doctor will probably tell you that you are doing more damage to your body by remaining sedentary than you ever will by exercising.

One of the easiest, but most common, barriers to overcome is the belief that you do not have the time. The fact of the matter is that you have the same 24 hour day that every other person has, including people in great shape. The difference is that those people have made fitness over 40 a priority. Fitness experts recommend getting up early in the morning for exercise, especially if you often feel fatigued after work. In fact, exercise can increase your energy levels and help you perform better the rest of the day. If you worry about missed time with loved ones, you should try an activity that you can do together such as bike riding, basketball, hiking, or canoeing.

There is a way to work around or get over any obstacle keeping you from exercising. No matter if it is a physical or mental barrier, nothing is more important than your health. Today is the day you need to start focusing on preventing the age and weight related illnesses that plague so many people later in life. If you break down these barriers, you can start living a healthier, stronger, and happier life than ever before.

Scott Fisher is a regular writer on fitness for over 40. Check out his authoritative website for more tips and articles on weight loss for women over 40.

Essentially, when you are journaling make sure you create a detailed record of the muscle group trained, each movement used in that training, and how many reps you performed of each movement. For example, assume one day of your cycle focuses on triceps using arm extensions and dips. Your journal entry would be similar to this: Triceps- Dips (8 reps), Arm extensions (12 reps). Also, note the total time you trained and the time spent on each movement.

The more information you provide, the better you will be able to track your progress. If you are a beginner at fitness over 40, you cannot include too many details. Once you learn how your body responds to strength training, you will know which information is most helpful and you can modify your entries accordingly.

Keeping an exercise journal helps you easily identify when you have overworked a muscle group and make corrections. For example, if you are overworking a muscle group in the beginning of your training session, you may notice you cannot do as many reps later. If you feel unusual pain or need a longer resting period, you ought to be able to see what part of your training session caused the injury. This will help you prevent repeating the injury and causing greater damage.

Your warm up routine should also be tracked, including cardio, weights, and stretching. If your muscle gain is not what you expected or if you are sore afterwards, this could be from an inadequate warm up. You will want to compare periods of substantial progress to period of little or none and see how your warm up varied. Then, you will be able to adjust your routine accordingly.

Most fitness experts agree that you should also chronicle your nutrition, such as protein, carb, and fat intake. This is especially true if you are bodybuilding over 40 because your metabolism is changing. Also, you should note the amount of calories you are consuming and when. If you find that you are not able to build muscle, you may not be eating enough calories to counteract your exercise. If you are putting on extra weight, you may have to decide to eat fewer calories or perform more cardio.

Additionally, there is other information that would be helpful to include. Some experts recommend establishing a numbered rating system to describe your energy level and mental outlook. The morning after you train, record your number. Track how you are feeling so that you can analyze which training methods give you the most energy and motivation. Change those methods which overly exhaust you. As an example, if you find you are too sore the days following a change to your cycle, you may have to lower the intensity of your workout.

It does not matter how much you have researched bodybuilding over 40. No one ever starts with a program that is perfect for them. Champion bodybuilders know they can get maximum results if they use exercise journals to track their progress and adjust accordingly. You can use your journal to create a great fitness plan tailored to your body, your life, and your goals.

Check out Scott Fishers website to read more tips and articles on fitness for over 40 and bodybuilding for women over 40.