Many people believe that the rapid deterioration of the human body as we reach old age is inevitable. While this is partially true, most of this is the result of a transition to a sedentary lifestyle.
Recent scientific studies show that muscle can actually be maintained quite well all the way up to the age of 85 years old.
So how do you maintain muscle and body composition through old age?
Resistance training puts stress on the muscle to that it can be repaired to become stronger and if your diet is right, you can actually gain muscle volume which makes you appear decades younger.
How do I get started?
Well first you will want to join a local gym or build a home gym that can suit both the upper and the lower body. Then you need to construct a workout program that can target important muscles that will develop into the new you.
There are many different programs and rep ranges to work with so my advice is to pick one and stick with it for a period of time before you try another one.
You will also want to work in the 3-5 rep range for strength and the 6-10 rep range for gaining muscle. So keep that in mind when choosing a program.
If you are a beginner, I recommend a 5×5 program. 5 sets of 5 reps for each exercise. However, there are many other programs that work very well for beginners.
If you are interested you may want to check out this Old School New Body fitness system review. It is a diet and exercise program developed by an older couple who have managed to completely take control of the aging process:
The key to success with any workout program is consistency. Actually use the workout routine as a routine part of your lifestyle. Like brushing your teeth every day, you should take care of your health everyday.
If you find working out routinely a huge challenge for you, try just taking a walk every day until it becomes a habit. Once you see the results, you will naturally want to start increasing the intensity and adding a solid weight training program into this routine.
One of the main reasons people workout is to achieve great aesthetics. Me along with many others, aspire to push our bodies to adapt and build muscle. Achieving a great physique not only requires hard work and discipline, but the knowledge of exercise science and nutrition.
Don’t just jump right in and begin consuming a limitless amount of useless supplements. Try to learn about the things that really work before even considering a supplement.
A large portion of my knowledge comes from great fitness Youtube channels such as flexforall2. Then you have fitness programs like the Adonis Golden Ratio which has some good advice and tools to attaining the ideal proportions of a great “Adonis” like physique. Just remember to do the fact checking on your own before blindly believing everything you hear.
Once you attain a decent level of know how you can begin putting ideas to practice. There are a variety of lifting programs out there that get the job done. As a beginner you should make sure you include all of the basic compound lifts in your program (e.g squats, deadlifts, and bench press.) As you gain a solid foundation of muscle you can start to look at areas that are falling behind and begin to target them more. For example, I my chest is small in proportion to my arms so I throw in more chest exercises into my program to make up for it.
Nutrition is also very important. Never do a dirty bulk where you indiscriminately eat as many calories as you can. This will likely result in too large of a surplus and you will start to gain too much fat. Stick to a high protein diet with a low-moderate surplus relative to your BMR and enjoy the muscle gain without much fat. Then to get shredded all you will need is a few weeks to a month of cutting.
Barre fitness is a relatively new fitness trend that is really gaining popularity – mainly because it is proving to provide good results. Barre workouts primarily focus on the lower body resistance, but also includes some upper body. These workouts help produce a healthy and lean body composition.
When you sign up for a barre class, you can expect to workout in a large open space with mirrors. Generally, you won’t have to wear shoes or socks when performing the workout. However, some people like to wear the socks with grips on them like a yoga or Pilates class.
What to expect in a Barre Class
The workouts are typically under 1 hour including warm-up and warm-down sessions. Barre fitness is designed for a variety of fitness levels and body types. People who have received their barre certification are able to properly teach the right techniques in a multi-level class environment. This means they will be able to modify some of the movements for beginners and show advanced movements for the more experienced. A good instructor will most likely have their certification and will be able to give you the safest and most effective workouts.
Below is an excellent 40 minute barre workout video you can try at home!
One of the main contributors to the increasing obesity rates in the US and around the world is the abundance of misinformation and false promises flooding the diet and fitness industry. People who have the intention and motivation to lose weight are often discouraged after following overly bland diets or diets that are just to strict and limiting. Losing weight can be made much more simple if we can overlook all of the fad diets and false promises and look at the science of what actually works. For the 99% of people who don’t actually have a thyroid problem and are otherwise healthy, you will lose weight if you are burning more calories than you are consuming. This can be accomplished by consuming less calories than it takes for your body to maintain it’s current weight or by consuming the same amount of calories it takes to maintain your current weight and adding in some additional exercise to lower your overall caloric intake. With this in mind – here are the top 3 ways to lose weight fast:
- Construct a flexible diet plan – Flexible dieting can best be described as eating both healthy foods and foods you enjoy. The first thing you are going to want to do is calculate your TDEE (Total Daily Energy Expenditure) – a simple google search for TDEE calculator will do the trick. This will use your body weight. height age, and activity levels to give you the estimated amount of calories your body needs to maintain its current weight. You will then take this number and aim anywhere from 100 calories to 400 calories less (depending on how fast you want to lose weight) than the total. The base of your diet should be composed of protein (meats, eggs, dairy, etc) and the rest will naturally be composed of carbs and fats. I recommend keeping the fat lower just to make it easier to manage your caloric intake – 1g of carbs = 4 calories and 1g of fat= 9 calories. Remember to keep everything balanced, you don’t want all of your carbs from sugars but there will be room for some goodies. However, try to focus on less calorie dense carbs first (e.g. pasta, rice, fruits and vegetables). The remaining calories can be filled with foods you like to enjoy.
- Exercise - To improve overall health, strength, and body composition, your primary exercise should be from resistance training (weights). This will not only allow you to burn calories during the exercise session, but your body will continue to burn more calories when repairing muscle tissue. The result will be fat loss, muscle gain, and the ability to consume more calories without gaining fat. Weight training will ultimately result in a healthy and fit body as opposed to loss in muscle tissue and an unhealthy appearance.This doesn’t mean you should completely ignore cardio – try to incorporate cardio at least 1-2 times per week for its health benefits. You can also use cardio as a tool to manage your caloric balance. For example, you eat 300 calories over your goal you can aim to burn those 300 calories during a cardio session somewhere in the following days.
- Motivation - Probably the best way to lose weight fast is motivation. Because without it, weight loss is not possible. There is no magic pill that can make you lose weight without any effort. Motivation is what keeps you from consuming too many calories too often and from missing too many workouts. There are different things that motivate people. You can get motivation by getting spouse or family members to move alongside you, you can find inspiration from pictures and videos of healthy/fit people, etc. However, the best motivation will come from the results you see of yourself. Once you feel better and more confident, you will want to keep going and you will find that its is all just part of your routine and not an inconvenience to follow a balanced and flexible diet and exercise lifestyle.
Check out these awesome tips by Bodybuilder and fitness competitor, Jamie Eason:
Extraordinary body-sculpting benefits of Vaser Liposuction near Nottingham
Experts regard vaser liposuction as the most powerful way to target stubborn pockets of fat to create a slim, muscular physique. Vaser, which stands for Vibration Amplification of Sound Energy uses an ultrasound-assisted instrument to deliver targeted pulses of energy through an efficient probe that prevent any collateral side effects from ultrasonic waves, which can produce uncomfortable side effects. Vaser is also called high-definition liposuction or hi-def lipo for short.
Bespoke benefits for body-sculpting goals
Skilled surgeons can create six-pack abs for men or “turtle tummies” for women, and the staff at the Selston Cosmetic Clinic have performed the procedure more than 900 times with spectacular results. Body-shaping benefits include the following details:
- Ultrasound helps to target fatty deposits around abdominal muscles, breasts, upper backs and hips and flanks.
- The Vaser probe liquefies fat with precise targeting so that surgeons can sculpt the appearance of certain areas.
- Surgeons use minimally invasive incisions so that postoperative infections, side effects or complications very seldom occur.
- More than 70,000 Vaser procedures have yet to produce serious complications.
- Surgeons can deposit fat cells to areas that need building up to sculpt the desired appearance.
- Patients return to normal routines with 7–10 days.
Patients report their experiences in astonishing detail
The procedure carries none of the risks of general anesthesia, and liquefied fat is either drawn off by suction and massage of the treated area or through natural excretion. The ultrasound process for liquefying fat doesn’t damage surrounding muscles, blood vessels or nerves, and patients can have the procedure completed at the clinic without an overnight stay in hospital.
Patients are astonishingly candid about their experiences. Interested people can read complete descriptions from satisfied patients at the WeWomen.com forum or watch a professionally filmed video of the process at the shared-module website. These resources attest to the simple nature of the procedure, and patients typically report less bruising and pain, better results and faster recovery times, which often only take a few days.
The most efficient and gentle way to remove unwanted fat
There are many choices for losing weight or removing fat, but few of them offer the ability to target specific areas, lose weight from stubborn arms, legs, inner thighs, necks and chins and cause minimal risks of bleeding, postoperative infections and anesthesia complications. The Vaser Lipo gentle approach causes almost no disturbance to sensitive structural tissues. This technique is not only gentle but also improves skin retraction so that skin develops the tightened look that usually takes strenuous exercise to get.
Reference: Selston Cosmetic clinic
For me, it has always been tough to meet my daily vegetable intake goals on any given day. I am not a huge fan of eating vegetables dry and it just isn’t very convenient for me to prepare a vegetable based meal – especially if I don’t really enjoy or look forward to it. There is an excellent solution to this problem that I unbelievably overlooked for years – a Juicer. I seriously look forward to using it everyday because:
- I can prepare my fruits and veggies very quickly
- The drinks I have made so far are delicious
- I look forward to using it everyday therefore I am consistently getting my daily fruits and veggies (micronutrients)
Choosing a Juicer
You are probably now ready to look for the best juicer to help lose weight and for very good reason. There are many great models that are available depending on your needs. When shopping for mine, I looked at the amazon reviews to narrow down my top choices and then pick the one that is best suited for me. Since I only make juice for myself and at one serving at a time, I went for a smaller and less expensive model. However, some people like to prepare more juice at once. In this case you would go for the larger model.
Recommended Fruits and Vegetable Requirements
Vitamins and minerals are crucial for those looking to get into shape and maintain good health. I recommend getting 2-3 servings of fruits and vegetables each day. It will not only improve your overall health, but it will improve your performance in the gym. Not being a fan of vegetables, I have found that throwing spinach into my juicer with whey protein and fruit tastes great. Since I’ve been much more consistent with my fruit and vegetable intake, I honestly feel that my performance is improving as well as my energy. That said, you shouldn’t need my testimony to discover that fruits and veggies are good for you. This has been fact since the beginning of man. Get your fruits and veggies. And if you’re like me, get a juicer to ensure that you can get those veggies.
Building a home gym is a great way to get in shape for those who dread going to their local gym every day. Home gyms are extremely convenient, and can be just as effective as a commercial gym if done properly. So what gym equipment will get you closest to achieving your goals?
I would consider a power rack one of the best pieces of gym equipment you can get because they provide a safe way to complete a large variety of different exercises. Most importantly, you can do the “Big 3” when it comes to lifting weights: Squats, Dead lifts, and Bench press. Many power racks even have a bar up top that allows you to do chin ups, or pull ups.
Power racks are also ideal in terms of safety. A good power rack will have adjustable bars that can catch the barbell if you fail a rep.
Olympic Size Barbell
Without this essential piece of gym equipment, your power rack will basically be useless. A barbell will allow you to do a variety of workouts like bench press, shoulder press, curls, squats, deadlifts, and more. Given that you can train every part of your body with a barbell, it will be an essential addition to your home gym.
In order to maximize the amount of exercises you can do, you will need a bench. Ideally, you want a bench that is able to do incline, flat, and decline. An adjustable bench will greatly increase the amount of exercises you can do. Look for a quality bench that provides a lot of stability.
All of the above pieces of equipment will be pretty useless without some Olympic size weight plates. You can buy these individually or by the set (much cheaper this way).
A good set of dumbbells will basically complete your home gym. It will greatly increase the amount of exercises you can do. Some exercises include: curls, dumbbell flys, military press, lateral Raises, dumbbell rows, tricep extensions, and much more.
This is not a totally necessary piece of gym equipment but it is good to have. It can definitely add a variety of exercises to your arsenal. Be sure to get a curl bar that will be compatible with your weight plates.
Cardio Equipment of Your Choice
When it comes to cardio, it is important to choose a piece of equipment you enjoy the most. Some people prefer a stationary bike over a treadmill, or vice versa. Maybe you like the elliptical the best to burn those calories. Choose the one that you can see yourself doing for a long period of time. This will allow you to stay more consistent and help prevent you from dreading your workouts.
These are some of the best pieces of gym equipment you can have for a good home gym. You will be able to complete a huge variety of exercises within the convenience of your own home.
The Paleo diet is becoming increasingly more popular for those who are looking to improve their body composition and overall health. This diet is based on the premise that you will only eat commonly available foods like our ancestors did many years ago. These foods include things like fish, vegetables, eggs, nuts, and fruit. If you are strictly following the paleo diet, you cannot eat any grains, dairy products, or any other processed foods.
So does the Paleo diet really work? The answer is yes, programs like paleo burn, and other variations of Paleo work wonders on people, but not necessarily for the reasons you may think. The primary reason is the fact that the foods are less calorie dense, and more filling. It is more difficult to overeat when following the Paleo diet compared to other diets that aren’t as filling. Additionally, it tends to be easier for people to diet properly when a program is laid out for them.
One of the downsides some people find with the Paleo diet is that it can sometimes be tough to follow strictly. Our society revolves around eating foods in social gatherings so sticking to Paleo foods can prove to be difficult for many. Also, you have to be willing to cut out dairy and grains, which may prove to be a tough task for you.
Is the Paleo Diet Necessary?
It is up to you to decide whether the Paleo diet is the most optimal one for you to follow. You will absolutely burn fat following this diet, but you need to consider whether or not you can stick with it in the long term for the best results. It is common for people to take on a diet like this and get great results, only to eventually revert back to their previous habits and gain all the weight back. You might find a more flexible diet approach with a controlled energy intake, fiber, vitamins, and adequate protein easier to follow. After all, it is overeating that causes the creation of adipose fat tissue. Eating some higher calorie foods you enjoy every now and then shouldn’t be a problem if you are eating at a calorie deficit in the long term.
The best diet is always one that you personally can stick to consistently in the long term and still get the results you want. For some people, the paleo diet is a great way to eat the foods they enjoy, and get the results they want at the same time. For others, it might be difficult to cut out dairy products and grains, making it difficult to maintain the diet in the long term.
You have been working your butt off trying to lose weight. You have reached your goal weight, but there is that one area where the fat just won’t disappear. Is liposuction a good idea?
First of all liposuction is a cosmetic procedure. It also falls under the name “suction-assisted lipectomy” or even “lipoplasty”. If you are thinking about it as an option, you should understand that liposuction is not a form of weight loss. It is only design to remove stubborn fat areas that just won’t respond to exercising and dieting. In other words, it is to be treated as the ultimate last resort if you are really intent on removing the fat areas.
Some of the most common areas targeted for the liposuction procedure are:
- Inner Thighs
- Love Handles
Liposuction is a great option for those who want to remove just a small amount of fat tissue in a certain area. It can be a real confidence booster for many people who are self-conscious about those problem areas. It is not an option for those looking to lose a large amount of fat. The procedure itself is time tested and safety has improved dramatically over time, but just like any other such procedure, it is surgery and there are risks involved. If you choose this route, be sure you get n authorized and well qualified surgeon. For example, if you are looking for liposuction Michigan, perform the search online and look for reviews and customer before/after pictures from each surgeon before making a decision.
Choosing a surgeon based on the lowest price might end up being the most costly choice. There is such thing as a good surgeon at a lower price, but when shopping around, just be sure you don’t put your body on the sale rack.
Some of the unsatisfactory outcomes include:
- Incomplete lipo where it is difficult to tell if there was even anything done
- Excessive lipo which leaves an unnatural look for body proportions.
- Asymmetrical or uneven results
- Abrasions in the skin
- Huge scars
So just be careful when choosing a surgeon if you decide to take the surgical route.
When setting weight loss goals a lot of people want to know – how much should I weigh for my height. How much you should weigh depends on a few different factors such as your height, weight and age. One method of determining your ideal weight is to use the Body Mass Index (BMI). Whilst this is a fairly accurate way of determining how much you should weigh it is not perfect as it doesn’t account for muscle mass, which is one of factors that should be taken into account.
Often people wonder if there is a correlation between their age and how much they should weigh. There is no definitive answer to that question as everyone has a different physiological make up and will be at different levels of activity and fitness at different points of their life. Whilst it is assumed that as people get into middle age they will weigh more as generally they will be less active this often isn’t the case as diet is a much bigger factor in weight maintenance than exercise.
Coming back to the BMI scale – The BMI scale gives you a point score that is based on your weight and height. There are four classifications in the BMI scale -
Underweight – Your BMI score is less than 18.5
Normal Weight – Your BMI score is between 18.5 and 24.9
Overweight – Your BMI score is between 25 and 29.9
Obese – Your BMI score is 30 or more
If you’re curious as to what your BMI score is there are many good calculators online. They are not as accurate as visiting a doctor would be however as they don’t take other factors into account. They are simply using your weight and height together. It should be anyone’s goal to be in the normal range of the BMI scale. This will at least ensure that you are at less risk from weight-related diseases. The best way to achieve an ideal weight is with a balanced diet consisting of good quality food and taking regular exercise.