Add Muscle to Lose Fat

As the New Year approaches, people make resolutions about weight loss and most of them start a low- calorie diet in January to accomplish this goal.  By the end of February, if they can hold out that long, some people will have lost a significant amount of weight and will return to their old eating habits.  "Let's face it, we are creatures of habit".  However, when they begin eating the same things they did before starting their diet, they quickly find the scales zooming past their original weight, and wonder, "what is happening to their body"?

The above scenario happens millions of times each year.  At any given time more than half our adult population is dieting, only to be disappointed with the results when they return to their normal eating habits, and here's why.  You have to add muscle in order to lose fat.

On a typical low-calorie diet over 25 percent of the weight loss comes from muscle and this is detrimental to maintaining weight loss in the long-run because muscle is key to having a high resting metabolism (the calories your body burns just to survive).  Think of it like this; if you were an automobile, your muscle mass would be the engine that provides the power for your movement, and the bigger the engine the more fuel you consume.  Just as in this illustration, the more muscle mass you have the more calories your burn on a daily basis.

Adding muscle mass has a two-fold effect of increasing both physical capacity ( a larger engine), and resting metabolism (daily caloric requirements for survival).  Thus, the more muscle mass you have the more calories you burn both when you are active and when you are at rest.  And your muscle's favorite fuel at rest, and during low intensity activity is body fat.

So, how do I add muscle your ask?  Here's the answer, research clearly demonstrates that regular strength training can add muscle to your body at any age.  Results of studies show that people who engage in a strength training program 2 to 3 times each week that addresses all the major muscle groups on average gain 3 pounds of muscle and lose 4 pounds of body fat in a 3 month period. As a result of the increased muscle development and energy requirements of strength training, they increase their daily caloric requirements by approximately 15 percent.  For the average person that's equivalent to burning an extra 250 calories each day.

As you can see from the above, the best approach to long-term weight loss and an improved body composition is to add muscle, and the best way to build muscle is by regular strength training.  If you are convinced that this is the way you want to lose weight while improving your strength, checkout my strength training routines at Forever Fit and Firm.

Two Stretches for Lower Back Stiffness

Ever get up with a stiff back?  If so, try these two stretches below after a 10 minute walk to warm-up your muscles.

Lower Back Stretch

Lie on your back, and fully extend your body.   Bend your knees, and bring them in front of you to a position where you can reach them with your hands.  Firmly grasp your knees, and gently pull them toward your chest until you feel the stretch in your lower back.  Hold that position for 30 seconds.  Breathe normally.

Hip and Oblique

Lie on your back, and fully extend your body.  Bend your knees and bring your feet close to your butt.  Place one ankle over the knee of the opposite leg.  Slowly rotate your body in the direction of your crossed leg, while keeping your shoulders flat on the floor until you feel the stretch in your hip and oblique.  Hold this position for 30 seconds then, relax and do the other side.  Breathe normally.

Strength training is the best form of exercise you can do to maintain your muscle mass and strength as you age.  Trust me, I'm in my 50s and I strength train 3 to 4 times each week, and I'm as fit and strong as ever.  You can download my strength training programs by clicking on this link: Forever Fit and Firm.

Two Exercises For a Strong Mid-Section

Having a strong mid-section is key to preventing lower back pain.  Add these two exercises to your fitness program to really strengthen your abdominal and lower back muscles.

 Planks

Planks are good for strengthening and developing your abdominal and lower back muscles. Position your elbows on the floor directly beneath your shoulders, and fully extend your body flat on the floor. Now, in one motion raise your entire body off the floor with your back completely flat. Tighten your stomach, and hold this position for at least 30 seconds. Relax for 15 seconds, and repeat this exercise 10 more times

Vertical Knee Raises

 

Vertical knee raises strengthen and develop your abdominal and lower back muscles.  Position yourself on the machine to where your weight is resting on your elbows and your lower back is firmly pressed against the back rest.  This is your start position.  Exhale while slowly bringing your legs toward your chest and keeping a slight bend in your knees.  Lift your legs to slightly higher than parallel to the floor, and inhale while slowly returning to your start position.  Start with 2 sets of 15 repetitions.

Strength training is the most important type of exercise for maintaining your muscle mass, and improving your strength as you age.  Download my complete strength training programs for beginners to advanced level by clicking on this link: Forever Fit and Firm.

A Positive Mental Outlook is the First Step to Good Health

I believe a positive state of mind is the first and most important step in your journey towards good health.  You have to rid your mind of all the negative images you have of aging.  Your body conforms itself to the mental image you hold of yourself.  Envision yourself becoming weak and frail as you age, and this is what you will become.  Imagine yourself strong and full of life and this is what you become.

For example a certain man who I see regularly working out at the gym always complains of the aches and pains of getting old.  He is my age but he looks and moves like a man 20 years older.  He works out regularly, but his body is conforming to the negative image he has of the aging process.

Your body completely rebuilds itself every 11 months.  This means every cell in your body is replaced each year.  Whether your body rebuilds itself with strong healthy cells or weak unhealthy cells starts in the way you think about yourself.  Think of yourself as strong and healthy,  and your body will replace old weak cells with strong and healthy cells.

Think about this; medications do not heal your body, they only aid your body in healing itself.  Positive and healthy thoughts are more powerful in the healing process than any medication you could ever take.  Thus, a fitness program built on a belief in your continued strength and fitness level as you age is core to  reaching your health and fitness goals.

Positive thinking not only works in your health and fitness but also in all areas of your life.  You tend to draw those things into your life that you think about the most .  Ever notice how people who complain a lot always have more to complain about?  And on the contrary, people who are thankful always have more to be thankful for?  It’s called the Law of Attraction.

The Law of Attraction works like this:  You attract things and conditions into your life that you believe to be true.  If you believe that you catch a cold every year at a certain time, you will catch a cold every year at that certain date until you change your belief about it.  Try this experiment.  Think of someone you do not like, a person who just rubs you the wrong way.  Now, start good thoughts for that person.  Do this every day and watch how your attitude toward that person changes and how their attitude toward you changes.

This is how I develop and keep a positive outlook in my life.  I start each day with what I call my coffee time with God.  I spend 15 minutes reading something inspirational while having my coffee and then I spend 15 minutes in silent prayer and meditation.  In my prayer I thank God for my life, health, and strength and I ask for His guidance in all my ways.  I meditate on all the blessings and the goodness God brings into my life.  I release any animosity I have towards anyone and send them my blessings.  I can’t put into words how wonderful I feel after this 30 minute ritual.  I can only recommend that you try it and see the wonders it will work in your life.

After a positive mental outlook, strength training is the most important form of exercise you can do to stay healthy and strong as you age.  Download my beginners to advanced level strength training programs by clicking on this link: Forever Fit and Firm.

Two Exercises to Develop Arm Strength

You can develop strong, nice looking arms at any age.  Try these two exercises as a part of your strength training program.  Do 2 sets of 10 repetitions at a resistance with which the last 3 repetitions are hard to complete with proper form.

Alternating Dumbbell Curls

Alternating dumbbell curls strengthen and develop the biceps -muscles in the front of your arms- and forearms.  Hold a dumbbell in each hand (palms toward your body) at your side, position your feet shoulder width apart, slightly bend your knees, and hold your chest high.  This is your starting position.  Slowly curl one dumbbell rotating your palm outward toward your shoulder squeezing your bicep at the top of this motion.  Slowly return to the start position, and repeat with the other arm.  Your breathing pattern is to exhale as you curl up and inhale as you return to start.

Cable Triceps Press

The triceps press strengthens and develops your triceps - muscles in the back of your arms.  Find the rope that has a ball on each end, and attach it to the cable machine a little above your head.  Step back about a foot from the rope, position your feet shoulder width apart, and bend your knees slightly.  Grasp the rope tightly with your hands resting on the balls.  Bend your elbows to where your forearms are just above parallel to the floor and lift your up chest.  This is your start position.  Slowly press your hands down until your arms are fully extended and then slowly return to the start position.  To get the full effect of this exercise, it is very important to keep your elbows still at your sides throughout the movement.  Breathing pattern is to exhale as you press down and inhale as you return to start.

Regular strength training is the most effective way to preserve your muscle mass and increase strength as you age.  Checkout my beginners through advanced strength training programs by clicking on this link: Forever Fit and Firm.