|
Home / Fitness / Weight Loss
The Over 40 Fitness Equation: Input vs. Output
By:tracy cooper
The fitness goal of the over 40 fitness crowd is to simply begin moving your body on a daily basis become smart on feeding your body the way it needs to be fed.
Our goal with movement is to get in the habit of producing blood flow every day. The body movement possibilities are endless. List the possibilities in your environment. The gym is only one of many.
Incorporate resistance exercises at least 3 times a week. Think compound exercises. Think major muscle groups. Think push pull. The pushing motion works your shoulders, chest and triceps. Pulling activities work your back and biceps.
For your lower body, carrying your body weight on a flight of stairs is usually good resistance for phase 1. Walk up and down stairs, one at a time, then every second stair, then every third stair. Slow and safe, then speed up. Eventually, if so motivated, you can sprint up stairs like a professional.
Shoot for intensity vs. time on station. The over 40 crowd, including me, does not have time or stamina to spend 1 to 2 hours at the gym.
Therefore, spend 20 minutes of intense exercising with zero rest or limited rest in between sets. Get a burn, go for the burn, push to muscle failure, whether on free weights, machines, or using your body weight with different angles of pushups, setups, pull-ups, dips, or body weight squats.
Combine aerobic with resistance training not on purpose, but as a result of your intensity and the working of your large muscle groups.
No rest between sets increases your aerobic effect. For those of you who can run. Then run. Many of us cannot run. So we must utilize the many other large muscle groups to create aerobic benefits.
Keep it simple, your routine must be fun and you must must forward to it. Try to find camaraderie in your training program.
Workout with partners, workout in classes, compete at places where groups of people are training, gym, courts, parks, tracks. If no groups are available, strap on your ipod and train with Van Halen.
Remember, this is Phase 1. Phase 1 gets you moving and involved in the fitness process. You must get moving and into a routine before we advance into the intermediate and advance training stages (phases 2 and 3). Once started, the Fitness Lifestyle becomes your routine.
On the input side of the equation, stop the work place happy birthday celebrations and junk food fests. Just say No! Give the birthday person a hug instead.
Plan and pack for your daily snacks the night before. After 40 years, 3 meals a day, that's over 40,000 eating events, we should all be experts at forecasting our eating patterns and hunger periods.
Buy your almonds, sunflower seeds, assorted nuts, beef jerky or any protein bar or MRP at the discount stors on the weekends. You know one apple and one plum isn't going to cut it for snack time.
Stop inputting into your non-value added nutritional items. Stop the diet cokes. Chew gum, not a Butterfinger. Drink water or green tea. Your body is a machine and a work of art. Be nice to it.
Go from 3 meals per day to 6 feedings per day. Eating is fueling your body, not satiating your hunger desire. Keep your evening meal for savoring and romantic cuisine experimentation.
Don't count calories. Later in your Fitness Lifestyle, you may want to track calories. Right now, start walking the walk. Work on your snacks, reduce the big meal syndrome, cutout the daily happy desserts, and these small steps will set you on a course of change.
In conclusion, start your physical movement anywhere and everywhere. You don't need a gym, just start moving your body. Use your body weight if that's the only resistance you have. Plan your snacks, start feeding your body six times a day, and begin saying no thanks to the multitude of desserts. You will begin seeing and feeling results in no time.
Train smart!
Digg
del.icio.us
Blink
Stumble
Spurl
Reddit
Netscape
Furl
Article keywords: Fitness, Over 40, Health, peak performance, fitness coaching, fitness lifestyle
Article Source: http://www.articles2k.com
Master Lifestyle Fitness Coach, MBA, International business expert, and amateur bodybuilder. I have trained international clients and busy people from all walks of life. Please visit our group at
CoopdawgSports.com
|
|
| Top Weight Loss Articles |
|
|
- 2). How To Drop Weight and Become Healthier Using These 7 Simple Everyday Life Tips? By : Monty Lee
These days more and more people are getting intellectual instead of physical jobs. Sitting in the office chairs all-day long has become a norm for many of us. Stress, busyness and rush make us forget about regular food and stuff our stomachs with cheeseburgers and sodas, which don’t do anything good for our bodies.
As a result of such crazy life rhythm, we rarely find time for exercises, gyms or balanced nutrition.
|
- 3). Is there Any Hoodia in that Hoodia Weight Loss Product? By : Richard Keir
Copyright 2006 Richard Keir
Gotten any email spam lately with a 'warning' about buying fake Hoodia products or Hoodia products with a variety of fillers?
Of course, they assure you that THEIR product is 'the original product.' It may be the original product, whatever that might mean, but the chances of it containing Hoodia are pretty close to zero.
|
- 4). The Difference Between Liquid Hoodia And Hoodia Pills By : Rand Hanes
For those interested in taking hoodia, they will be presented with a choice between pill and liquid forms. As with any natural supplements taken, there are certain distinctive differences between liquid and pill forms of consumption. Similarly to taking multivitamin supplements, hoodia in liquid form is more expensive but has been shown to assimilate into the body system faster and have a greater amount of the substance used by the body than when it is taken in pill form.
|
|
|
- 6). 8 Ways To Create Balance To Achieve Lasting Weight Loss By : Meri Raffetto
Need to lose weight? Dreading the thought of another diet program? You don’t have to follow diets to lose weight. There are many people discovering this for themselves and they are the ones who are finding long term weight loss apposed to short term fixes. The key to weight loss is finding the right balance of what you eat, what you think, and what activity you do.
|
|
|
- 8). Weight Loss Myths Exposed By : Kim Beardsmore
It probably won’t come as a surprise to hear there is a great deal of confusion around nutrition. In fact, many people reading this article will have only a scant idea about the different food types and what our body actually needs to keep healthy.
One of the simplest systems I’ve encountered is this. If the food tastes good, then it has to be ‘bad’ for you! And then there’s its counterpart, “If the food tastes ‘bad’ then it must be ‘good’ for you”.
|
- 9). Your Anchors & How They Keep You From Your Weight Loss Goals By : Kelly Burris
Anchors are the reasons that attach you to any behavior. Your anchors originated from extremely strong repetitive memory associations, which are triggered by your five senses of hearing, vision, smell, taste, and touch. You are constantly being anchored in different ways through out your life. For example, when you hear a certain song and it brings back a memory of a certain person, or a place in time, this is an audio anchor or an anchor triggered by your sense of hearing.
|
- 10). Overweight and Dying - Mummy Stay With Me A Little Longer By : kacycarr
Scientists have now discovered that skeletal frame humans are more vulnerable to bouts of anxiety than that of oversized happy porkers that at the time of study were found to be less prone to depression in their recent research.
Then in the same article a snippet revealed how a 16 year study stated that slim people are more confident and content, surely this is a great factor for happiness denoting a safe healthy life.
|
| New Weight Loss Articles |
|
|
- 2). Fat Consequences In Children By : Mark Kimathi
As the world battles with an epidemic that is proving difficult to manage and showing signs of becoming a costly affair, our children are getting caught in the cross fire. Adult onset diabetes, weight loss surgery and weight loss medication for children is not exactly what parent had in mind when planning for their posterity.
|
|
|
|
|
|
|
|
|
- 7). Why Herbal Weight Loss Is A Highly Effective And Natural Diet By : Clive Jenkins
Before ingesting any herbs as part of a herbal weight loss programme it is important to check they are recognized medically as been safe for human consumption. There are some substances which should not be consumed, as they contain highly toxic properties which are potentially very dangerous for our vital organs.
|
|
|
|
|
|
|
|
|
