Over 40 Fitness Guide » weight loss over 50

How Stress Can Affect Your Weight

Rodney — Wed, 30 Dec 2009 08:58:44 +0000

Here’s a sobering question for you – Can stress really make you fat?

Absolutely! As feeble humans we have evolved in such a way that stress causes a near immediate reaction in our bodies. Do you remember the last time you got a fright? I mean REALLY got a fright, do you remember the immediate reaction you had as you jumped as a response to the fear?

This reaction is called your fight or flight response and it is responsible for the release of a whole host of hormones into your system.

So what happens when you’re chronically stressed? If your body is constantly releasing these stress hormones into your body it can have a drastic and catastrophic effect.

When hormones such as cortisol are released into your body they force your body to decide whether to fight what has caused the reaction, or run away. If you are permanently stressed out due to work or family commitments the hormones unleashed on your system can play havoc with your metabolism, your blood sugar levels and your blood flow.

All of these changes can then cause you to gain weight, no matter how closely you’re sticking to your diet. There are even some types of weight loss products now that specifically target the market of ’stressed out dieters’.

As I already said, chronic stress can have a serious impact on your weight. Now it’s time to get down to the nitty-gritty and I’ll tell you how it can affect you.

Your metabolism - Firstly stress will have an impact on your metabolism because cortisol slows it right down; even if you are still eating the same amount of food your body won’t burn it off as quickly, leading to weight gain.

Food Cravings - Because you are stressed and feeling low your natural resistance to junk food will be at an all time low. Who doesn’t love a bar of chocolate or some ice cream when they feel down or stressed out?

This is one to watch for because everyone has their own brand of comfort food when they feel off. You really need to try to stave off the temptation though, obviously the more junk you eat the more weight you’ll put on!

Blood Sugar Levels - When you are stressed out are you prone to mood swings? Just want to crawl into a corner and cry? This is likely caused by a change in your blood sugar brought on by stress.

Prolonged stress is even linked to hyperglycemia (too much sugar in the blood) and metabolic syndrome (a combination of medical disorders that increase your risk of cardiovascular disease and diabetes). None of these side effects are particularly pleasant so this is why you really need to keep an eye on your stress levels, especially while trying to lose weight.

So the moral of the story is that you should look after yourself as a whole while trying to lose weight. If you are suffering from chronic stress, try to find a way to relax.

Possibly try out some yoga classes or just something that you find always calms you. We can’t lead a stress free life all the time but for a fitter, healthier and slimmer you, try to relax as much as you can, when you can.

How to Lose Belly Fat? For Men & Women Over 40

Rodney — Fri, 19 Jun 2009 05:33:15 +0000

If you have noticed that you are a bit wider around the waist than you used to be then you are part of a growing epidemic called abdominal obesity.

Over the last decade, the cases of people over 40 suffering from abdominal obesity have more than doubled. This number continually increases because an estimated 78% of all middle aged men and women lead sedentary lifestyles. This problem is compounded by poor diet.

However, you can look better than ever and get head turning six-pack abs through simple, but proven, fitness and nutritional changes.

Warning Signs

If your midsection is showing more bulge these days, you should know the serious health risks associated with abdominal obesity.

Researchers have learned that a high concentration of abdominal fat is typically a result of a diet containing carbohydrates with a high glycemic index and too many fats. This dangerous equation can lead to heart disease, diabetes, and is even suspected to be the cause of some cancers.

Studies have also shown that people who suffer from abdominal obesity are 25% more likely to suffer from migraines. Countless middle aged men and women are plagued with weight-related back problems that prevent them from performing everyday, basic tasks and they risk losing their independence.

On the other hand, men and women over 40 who have made the fitness, nutritional, and lifestyle changes needed to get a flat tummy are predominantly free of obesity and age related health concerns. These people tend to be healthier which results in fewer doctors’ visits, lower prescription costs, and a longer life span.

You can have the same success, no matter what your age, genetics, gender, or body style. You have the same ability to build muscle as you did in your youth. The exercises that kept you lean and tone at 20 will keep you lean and tone at 50. As you age, you should have even greater motivation to eat right and workout.

Therefore, as long as you do the right exercises, followed by the right nutrition and lifestyle, you should have that six-pack that will make everyone stop and stare.

What Not To Do

There are a lot of so called experts out there that will tell you how to get fantastic abs, for a fee. The truth is that there is no gimmick or fad out there that will get you long-term fitness and a six-pack.

This is because gimmicks and fad products promise you great results without making positive changes to your physical activity and eating habits.

Additionally, pills and other miracle remedies are often dangerous and can cause long term damage to your kidneys, liver, and endocrine system. The point of fitness over 40 is to get your body into a healthy condition that will support and lengthen the rest of your life.

You also have to use caution when exercising because not all exercises were created equal. Some exercises can cause serious injury to your back, which may already be weakened after carrying extra abdominal weight for a decade or more.

In general, an exercise that forces you to arch you back should be avoided. Some of these include hanging leg raises with an arched back, lying flat straight leg lifts, straight leg sit ups and feet-supported sit ups.

The problem with the later two is that when you are in the starting position flat on the floor you are forcing your back into an unnatural position. Always remember to keep your pelvis pitched forward in a very slight hunch.

Also, exercises on machines, such as ab machine crunches, put your back in a compromised, unstable position and you should avoid these as well.

Try to avoid exercises that are inefficient. For example, when you begin your routine simple crunches will probably give your abs a good workout.

However, as you become fit you will need to add more resistance than a simple crunch can provide.

Also, avoid torso twists because these do not adequately build abdomen muscles and they do not burn very many calories.

Finally, many people only focus on the rectus abdominus muscles which are the muscles that can be visibly seen in a six-pack. This is a mistake.

It is important that you give this muscle group an excellent workout, but you must also exercise the other muscles in your abdomen and back to get the full effect. Your back and abdomen muscles help you maintain good posture. Good posture will help your back remain strong for many years and has a fantastic impact on appearance.

When you hold your body in the proper position, it emphasizes muscle tone and a lean abdomen.

The Right Exercises

Now that you know what not to do, it is time to focus on the right movements that will get you a fantastic set of abdominal muscles.

The right movements are the same no matter if you want ripped abs or just a lean, tone appearance. The difference is how much resistance you add to your workout.

Some of the best exercises are ones that use your lower body as the source of resistance. For example, many people have great success with hanging leg raises and hanging knee raises but remember to keep your back in a hunched position.

Other exercises that are the most effective can be done at home or at a gym with simple equipment like dumbbells and an exercise ball.

Ball crunches and ball hip flexions work out both the rectus abdominus group and the supporting abdomen muscles.

Lying leg thrusts, abs scissors, reverse crunches, abs wheels, and alternating crunches can be done almost anywhere.

If you prefer a gym, decline bench leg thrusts, bench crunches, and the cable rope crunch will give you good results.

Also, abs bicycle exercises where you alternate your knees and elbows are fantastic and burn many calories.

You may also be surprised to find many other exercises that do not focus on the abs will give you an amazing abdominal workout. For example, squats, lunges, dead lifts, and multi-joint presses all focus on other muscle groups.

However, these movements require core stability that forces the abs into a flexed or crunched position with great resistance. This is especially so for front squats and renegade dumbbell exercises.

Remember that the most effective workout focuses on muscles groups from different angles. Also, there is no set amount of time that will guarantee results. In addition to you normal workout, you will probably want to include 5 to 10 minutes that are devoted to your abs.

In the beginning, you may have to workout the full 10 minutes and decrease the time as you get toned. Also, do not exercise your abs everyday. Your abs are no different than any other muscle, they need rest in order to repair and build new mass.

Keep in mind that no matter how much you strengthen your abs, you will not have the look you want unless you also address unwanted fat through cardio and good nutrition. You might be surprised to find out that many people are getting the defined abs they want through intense training, but those abs are not visible through layers of unwanted fat.

Adding a cardio workout to your program will help burn calories and eliminate extra fat. Nutritionally, many people have had better results when they include only complex, low-glycemic carbs, reduce fats, increase lean proteins, and stop alcohol consumption.

The best way to get fantastic washboard abs abs is to begin a well-rounded fitness program that includes the right exercise movements, good nutrition, and positive lifestyle changes.

There is no cookie-cutter plan out there that will work for everyone. Your body type and fitness goals are unique. The best workout program is one that is well researched and suited to your needs.

As you design your fitness program, focus on information that encourages natural methods of weight loss and health that support your over 40 fitness goals. The Truth About Six Pack Abs e-book was written by a certified nutrition specialist and personal trainer.

The book emphasizes achieving fantastic abdominal strength at any age through simple exercises and good nutrition. He discusses the causes of abdominal obesity and benefits of free weights versus machines.

Additionally, he details specific exercises that are fantastic components of any abs fitness routine. You can use The Truth About Six Pack Abs as a valuable guide on your journey to an extraordinary physique. Click here to learn more…

The Best is Yet to Come: How to Live Stronger, Longer, and Happier with an Over 50 Exercise Program

Rodney — Tue, 02 Jun 2009 12:14:57 +0000

It is very normal to take your body for granted, most men and women do. In your youth, you probably neglected and mistreated your body and it never failed you.

A couple of decades ago, you could probably work for 12 hours straight, devour a pizza, and spend the evening in front of the TV and know that your body would be in great condition for a game of tennis that weekend.

However, it was only a matter of time before the mistakes of your past began to take their toll.

You might have noticed a new crick in your back as you carry in the groceries, possibly your jeans seem to creep up a size each year, or perhaps you are concerned with the increasing number of prescriptions accumulating in your medicine cabinet.

If you suspect these are warning signs of more serious problems yet to come, you are right. However, today is a great day to reclaim your health and freedom by beginning an over 50 exercise program.

Exercise Can Save Your Life and Independence

As you age you are increasingly more at risk of losing your health, independence, and even life.

82% of people who die from coronary heart disease are over 50, the average age for men being 64 and for women 70.

Obesity rates are the highest they have ever been and 60% of all obese senior citizens will suffer a critical or fatal illness related to their weight, including uncontrolled diabetes.

Recently, studies have shown that the number of Alzheimer’s and other age related dementia cases have swelled to all time highs.

However, it is not only your body and mind that suffer from poor health. Right now you enjoy the ability to complete basic tasks like grocery shopping and laundry, but every year, you lose 2- 5% of your muscle strength and 2- 3% of your bone density.

After age 70, this decline accelerates. As this deterioration progresses, you will not be able to complete these fundamental tasks and you will lose your independence.

There is a much better health and happiness outlook for the men and women who exercise over 50. These people have a proven ability to actually increase bone density and muscle mass.

Exercise can help you raise your High-Density Lipoproteins, known as “good cholesterol”, and lower your Low-Density Lipoproteins, known as “bad cholesterol”, and your blood pressure.

In addition to improving your cholesterol, it strengthens your heart, lungs, and cardiovascular system. A 30 minute workout each day can cut the risk of heart disease by 40% in women and over 55% in men.

Also, it takes 40 more calories per pound each day to support muscle mass versus fat.

The natural muscle growth that occurs with a good exercise regiment greatly reduces your risks of obesity related problems. Additionally, this muscle growth will give you the strength to function independently well into your 70s or later.

Components of a Good Exercise Program

Considering that 78%- 90% of retirees and senior citizens lead overly sedentary lifestyles, any exercise over 50 is a great achievement.

However, if you want to ensure your continued health and happiness, then you need to develop a well-rounded exercise program that includes some portion of cardio, strength training, and flexibility workouts.

Everyone has different exercise needs depending on their current health, body style, and fitness goals. Therefore, there is no one exercise plan that will work for you.

However, here are some examples of exercise components that have worked for others.

Cardio is a proven way to fight heart disease and obesity and is a vital exercise for women over 50 and men over 45.

It is also believed that the increased blood flow helps to improve cognitive abilities. The amount and intensity needed for your cardio workout is unique to your body, but most people have had greatest success when they maintain their target heart rate for 30 to 90 minutes.

Your target heart rate is calculated by subtracting your age from 220 and taking 50-70% of that number. If you are just beginning to exercise, your target heart rate will be on the lower end of that range than later when you are more fit.

In today’s tough economy, many people have left pricey gyms and are getting their cardio at home by jogging, swimming, and cycling. The more adventurous get their cardio through rock climbing, rowing, and kick boxing.

Many people who’ve had significant fitness success recommend finding a cardio workout that is fun and will motivate you to keep exercising.

Strength training builds muscle mass, reduces fat, and gives you strength to perform your everyday tasks longer.

Many people devote 90 minutes or more to their strength training routine.

Your body is broken into muscle groups, such as abs, biceps, and back.

The American Heart Association recommends that you perform a minimum of 8 to 10 exercises per muscle group.

Strength training experts typically focus on only one or two muscle groups each day and make sure their entire body has been exercised before beginning a new cycle. The more popular, but intense cycles are 3 and 4 day cycles.

However, 5 and 10 day cycles give you more time to focus on a single body part each day.

Strength training can be done at home or at the gym. At the gym, you will have access to a wide range of weights and press, curl, and rowing machines.

However, many fitness buffs argue that the good old fashioned dumbbells, barbells, and bench presses that you can do at home are just as effective. How you work out and your cycle times will depend on your fitness goals.

Flexibility exercises are often overlooked, but fitness enthusiasts know that they help prevent joint and muscle pain and increase agility to prevent injury from an accidental fall.

Pilates is growing in popularity as a flexibility exercise, but yoga and tai chi are also very effective workouts.

If you are looking for something more fun, you might be surprised to know that some of the world’s best over 50 body builders recommend dancing.

How to Build Your Exercise Program

As you read earlier in this article, every person’s fitness needs vary on their body, lifestyle, and goals.

This is why you will have less success if you follow only one cookie-cutter exercise plan, versus if you incorporate components of several plans to suit your unique needs.

The best way to do this is to study what worked for others. Learn about the methods they used and decide if those methods support your needs and objectives.

The more cases you study, the more you will be able to personally tailor your workout plan to you.

This is why the e-book Fit Over 40 is such a valuable guide. The book is a collection of stories from 52 men and women who have become excellent fitness role models.

In the book, you will read about each person’s unique exercise plan and nutrition. You will also get to learn a little bit about their backgrounds, their personal journey towards becoming healthy, and how they stay motivated.

You can use the unique experiences in these books to prepare for your own journey towards fitness. Within each story you will learn the different cardio, strength training, and flexibility techniques that helped each person succeed.

Study each method and use that information to create your personal exercise program. If you begin a well-researched exercise program tailored to your specific needs, you will be taking the most important steps to ensuring your health and happiness for years to come. Click here to learn more…

Find Your Fountain of Youth by Achieving Fitness Over 50

Rodney — Tue, 02 Jun 2009 09:35:40 +0000

As you spend time with others your age, you may have noticed that you all have something very important in common. You are not as young as you used to be.

However, you may have noticed that some men and women over 50 are more youthful than others.

Perhaps some of your friends are suffering from high cholesterol, heart attacks, arthritis, obesity, neurological disorders, and a general lack of energy.

Meanwhile, a few of your peers may still seem full of vigor and as healthy as they were in their 30s. Chances are they have learned a valuable lesson that is your key to staying youthful.

Nothing can stop the natural progression of time, but you can control how your body ages by focusing on fitness over 50.

When a sedentary person ages, they put themselves at high risk for age-related illnesses, loss of independence, and early death.

Most people begin to lose muscle mass after their 30s and sedentary people lose about 2% of their muscle strength every year after age 50. This muscle loss has many dangerous affects such as weight gain, lethargy, and unusual strain on the heart.

In fact, men over the age of 45 and women over 55 who get little or no exercise have a 70% higher risk of death from heart attack than those who exercise at least 3 times a week.

The loss of muscle is compounded by the 3% bone loss that occurs annually after age 50, especially for women. Weak muscles, weak bones, and extra weight can be a lethal combination.

For example, a study of elderly people showed that 90% of all sedentary people will suffer an accidental fall. 42% of those falls will result in a hip fracture or other serious injury that requires full-time care and takes away the patient’s independence.

On the other hand, people who practice over 50 fitness are still capable of improving their muscle mass, bone density, mental processes, and overall health.

A study by the University of Wisconsin examined sedentary people, aged 56 to 87, who began a light aerobics routine and were observed over a 6 year period.

Their results were compared to a control group that remained sedentary. The newly active group had a bone density increase of over 2% and a 23% increase in muscle strength. The active group reduced their risk of heart attack by 46%.

The study on accidental falls, above, also followed an active group that performed light Tai Chi three times weekly. Of this group, only 30% suffered a fall of which only 2% resulted in an injury.

In yet another study, it was demonstrated that the increased flow of blood to the brain and natural nerve stimulation improved cognitive abilities. As a result, doctors theorized that exercise may reduce the chances of Alzheimer’s by 38%.

It’s Never Too Late for Fitness

These amazing statistics should not be ignored. If you want to increase your chances of living into your 80s, 90s, or later, then you need to focus on fitness.

If you want to spend your later years independent, free to live life to the fullest, then now is the time for prevention. It is never too late to start.

If you make fitness a priority in your life, you will regain the stamina, strength, agility, health, and overall happiness you had in your younger days.

While any increase in activity is an excellent step, total fitness over fifty requires a plan that includes different types of exercise, good nutrition, and positive lifestyle changes.

First, let’s discuss an exercise plan.

A good exercise plan includes cardio, weight training, and flexibility training. The proportions of each that you will need to become fit depends on your body and personal fitness goals.

Cardio workouts increase your blood flow, which strengthens your cardiovascular system and burns calories.

Many people have had great success doing cardio workouts such as jogging, spinning, aerobics, and rock climbing.

If you are new to cardio, you may want to begin with a brisk walk and work your way up to a jog. If you have joint issues, cycling, swimming, and canoeing are all lower-impact cardio workouts.

Your weight training program greatly depends on your fitness goals. In general, weight training greatly builds muscle and taxes your bones to make them denser.

If you want to get the sculpted physique of a bodybuilder, your program will have to be more intense than if simply want to improve muscle tone and strength.

Weight training is typically done by focusing on one muscle group at a time or no more than two muscle groups on any day. Each day you focus on a new body part or parts until you have completed a cycle that includes a day of rest.

The more successful body builders typically stick to basic movements such as curls, the benchpress, and barbells. However, there have been those who have had just as much success using weight machines like the leg press and rowing machine.

Finally, flexibility exercises put focus on stretching and balance. Some of the more classic flexibility exercises are yoga and tai chi.

However, belly and ballroom dancing are also excellent for flexibility. These movements keep your muscles prepared for more intense exercises and they help improve joint stiffness.

It is also believed that these exercises promote mental health because of their relaxing, centered nature.

Nutrition & Lifestyle

Exercise is a powerful way to make your body healthier. However, your total fitness plan should include good nutrition and positive lifestyle changes.

Just as everyone’s exercise needs vary, so do nutritional needs. Your recommended calorie intake, along with protein, fat, carbohydrate, and fiber needs, will vary according to your individual body, fitness goals, and level of activity.

Also, many people have had success by changing their eating habits from 3 large meals daily to 5 or 6 smaller meals throughout the day.

Lifestyle changes may seem an unusual component of a total fitness plan, but they are as essential as exercise and nutrition.

Your focus on fitness will be more successful if you eliminate, or at least reduce, your consumption of cigarettes, alcohol, or other substances that injure your body.

Also, many people recommend reducing areas of stress that cause a lack of motivation, poor nutrition, and generally promote poor health.

Many of the men and women over 50 who have won awards for their healthy bodies insist that a positive mental outlook is the most essential part of a winning fitness plan.

Building Your Fitness Plan

Every person is different, so there is no cookie-cutter fitness over 50 plan out there that will work for you.

Rather than beginning with trial and error, you should research what has worked for other men and women over 50. Study as many cases as possible.

Make sure you pay attention to methods that worked for them, as well as methods that did not. Use that knowledge to build a unique exercise plan that will help you achieve your goals.

Fit Over 40 is a fantastic e-book that will help you develop your personal fitness plan. This e-book is a compilation of 52 true and amazing fitness stories of men and women between the age groups of 40 and 80.

Each person in the book shares their personal exercise plan, nutritional habits, and the lifestyle changes they made on their journey towards health. These people come from many different backgrounds with different motivations but they all reached the same goal.

You can reach that goal too if you use their experiences to create your path to a healthier, more youthful you. Click here to learn more…