If You Are Over Age 40, This Book Is For You

Wednesday, April 16, 2014

The Mental and Physical Aspects of Living a Healthy and Fit Life

Recently I spoke to a group of people at an Active Adult Community about the mental and physical requirements of staying healthy, fit, and firm over the age of 50.  I explained that they had to incorporate the following three things into their lives to do so: a positive mental attitude, a fitness program built on strength training, and a healthy diet designed around balance and moderation.

I feel as though I’m qualified to speak on the subject because I’m an ACE certified personal trainer with over 20 years of experience in the health and fitness industry.  Most importantly, I’m 55 years old and healthier and fitter than I have ever been in my life.  So, I can speak on this subject not only from scientific facts, but also from my experience (proof in the pudding).

A Positive Mental Attitude
I think a positive mental attitude about aging is the first and most important step to staying healthy, fit and firm as you age.  I believe the mental vision you have of aging is what you become.  Your body renews itself every 11 months, and that means every cell in your body is replaced.  I think that if you visualize yourself as becoming weak and frail as you age, your body conforms to this image over time.  Contrarily, if you imagine yourself as healthy and strong as you age, your body continues to renew itself according to this vision.   I always visualize myself as healthy and strong.

A Fitness Program Built On Strength Training
I believe strength training is the most important form of exercise you can do to stay healthy, fit and firm if you are over the age of 50.  Beginning in your 40s you naturally start to lose muscle mass, and if you don’t do anything to combat this process you can lose as much as a pound of muscle each year.  This is not good because muscle is that active component of your body that burns most of the calories you consume.  Also, muscle is what gives your body that fit and firm look.

Strength training has been proven to minimize and in some cases to reverse muscle loss due to aging.  Therefore, I recommend that you build your fitness program on strength training.  A good strength training program should consist of exercises that target all the major muscle groups and should be performed 2 to 3 times each week.  I’ve been weight lifting all of my adult life and I’m as strong and muscular as I’ve ever been.

A Healthy Diet Built Around Balance and Moderation
I was asked by one of the attendees if they could eat fried chicken?  I responded by saying that you can eat anything you desire if you do it in balance and moderation with everything you eat. 
I believe balance and moderation in your diet is the best solution to long-term weight management.  If you balance the amount of protein, carbohydrates and fat in your diet and practice portion control you can eat what you want.  Fad diets don’t work in the long-term because they are too restrictive as to what you can and cannot eat.

To practice balance and moderation in your diet you have to know the following two things.  First, how to classify foods into their basic sources of protein, carbohydrates, and fat.  Secondly, how to calculate your serving size.  If you master these two things then you can eat healthy anywhere. 

Qivana's Metaboliq nutritional system is the best I've ever used at creating a healthy balance in your eating habits.  This system was created by Dr. Donald K. Layman, a professor of nutrition at the University of Illinois based on over 30 years of research in the study of the human metabolism and obesity.  You can find out more about this amazing system by clicking on this link:.Metaboliq

Tuesday, April 15, 2014

Weight Lifting is Key to Keeping a Firm Body as You Age

I get asked my age a lot, and when I tell people that I'm 55, the next question is always, how do you stay so fit and toned?  My answer is, by weight lifting 4 times each week.  By weight lifting, I mean lifting at a resistance and intensity that I can barely complete my last repetition on each exercise.  Exercising at that intensity is really the key to getting firm and staying that way, especially as you get older.

I see far too many people wear themselves out by doing hours of cardio each week, and very little weight lifting.  And, when they do lift weights, they exercise with a resistance that's too light to produce results.  You've seen them, they are doing their weight lifting routine while carrying on a conversation with their friends (and they wonder why they see very little results).

When you lift weights, you must have enough resistance to overload your muscles to the point of exhaustion, that place where you find it difficult to do one more repetition.  When you exercise like that, your muscles are worn to the point where they must be repaired  by your body and consequently, they are made stronger. 

Combined with the the right balance of protein and carbohydrates to refuel after your workouts, your body starts to firm-up no matter what age.  Qivana's Metaboliq System is what I use to refuel after my workouts.  I've been in the fitness industry for over 20 years and this is the best balanced eating plan I have ever used and recommended.  Find out more about these amazing products by following this link: Metaboliq.

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Tuesday, February 4, 2014

Balance and Moderation is the Answer to Long-Term Weight Loss

I've been searching the web recently for credible information on exercise and fitness.  I'm amazed at the huge number of programs promising dramatic results in as little as 15 days.  I'm a certified personal trainer, fitness author, and competitive natural bodybuilder and I know better than to subscribe to one of these programs, but the general public does not.

While achieving dramatic results from your fitness program in a short period of time is possible, the probability of sustaining your results for a long time is very unlikely.  It takes me 16 weeks of intense exercise and very strict dieting to get ready to compete in a bodybuilding competition, and I cannot sustain that peak physical condition for very long.  So, buying into those quick fix programs is a waist of your money, because you can't keep up the effort it takes to sustain the results for the long-term.

Staying healthy and fit is a lifetime effort which is most easily accomplished through balance and moderation in your diet combined with regular exercise.  The quick fix approach is just a short-term answer to a long-term problem.

Recently I've found the best weight maintenance system I've seen in my 20 years in the health and fitness industry.  It's called the Metaboliq Lifestyle System developed by Dr. Donald K. Layman.  Dr. Layman's research in obesity and weight loss has proven that balance in your diet is the only long-term solution to losing weight and keeping it off.  You can find out more about this amazing system by following this link: Metaboliq.

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Saturday, January 25, 2014