By Mary Bush
On average, a woman gains between 25 and 35 pounds during
her pregnancy. During labor and immediately after
delivery a new mother might shed 10 to 15 pounds of that.
This leaves from 10 to 25 additional pounds of weight left
on the new mom's "new" body. It can be a source of great
shock, disappointment, frustration, and despair to a woman
to discover that after giving birth she can no longer fit
into the clothes she wore prior to the pregnancy.
Losing weight after pregnancy is not a fool's errand, but
neither is it an easy errand; it requires patience, a
realistic attitude, a positive outlook, and when it comes
down to it " persistence and dedication. A realistic outlook
by any means is to expect to lose no more than 1 or 2 pounds
per week. For an extra 10 to 25 pounds, then, that can take
anywhere from 2 months to 2 years.
There's no quick fix to losing weight after pregnancy " not
a sustainable and lasting one, at least. So the best way to
succeed is to start out with realistic expectations for the
time frame in which to achieve your results and with the
commitment to seeing the process through, however long it
may take.
Now that you have the right mental attitude, let's go over a
few suggestions for ways to get rid of that unwanted weight
postpartum:
Don't start right away: Contrary to the "do it now"
mentality you're normally advised to live by, when you've
just given birth, your body needs time to adjust to the
changes it's undergone over the preceding 9 months.
Remember, you are not "returning" to the state you were in
before your pregnancy; you're in a new state you've never
been in before. You are in the body of a new mother, and
this body needs time to get used to this new way of being.
Avoid weight-loss dieting of any sort for a good three
months after delivering. Don't worry about exercise so much
as just being sure you remain active and moving around. You
can use your menstrual cycle as an indicator of when your
body is ready to take on a more intentional program of diet
and exercise; when it normalizes, you're ready to go.
Start slow: Your body is still healing from the pregnancy, and
diving headlong into a heavy-duty exercise regimen may be
too much of a shock to your newly-adjusting system to do you
any good at all. Walking around the block or the park with
your baby is an excellent way to begin, and it primes your
body exquisitely for taking on more extensive and intensive
exercise at a later date.
Set yourself up for success: That means keep your
kitchen stocked with fresh and healthy foods, particularly
snacks, so when you feel the urge to eat something, you have
only suitable options around. Several smaller meals throughout
the day will serve your ends far better than just 2 or 3 large meals.
And don't try and starve yourself. You'll do no good to your new
baby that way, and you'll invariably find yourself binging sometime
later on to compensate.
Have patience with yourself. The period of time following
pregnancy is already exhausting and exasperating enough, on
so many levels. Don't burden yourself further with guilt,
shame, and unrealistic expectations.
Shedding excess weight after pregnancy is not an easy task,
but it can be done. Every body is different. Rather than
comparing your rate of postpartum weight loss to that of any
other new mother, focus on sticking to the slow and steady
path to the long-lasting results you crave: a body that
glows more than it ever did during or before you got
pregnant.
Thursday, 8 January 2009
Wednesday, 7 January 2009
Ways to Shape A Child's Brain Development
By Michael Byrd
When and how to use methods for better child brain
development is important; many recommend computer programs.
According to experts however, it may be too late if the
window of opportunity to enhance a child's brain development
has ceased.
It is always good to begin even before the baby is born up
to the time of his or her third birthday. This is the most
crucial period in the child's brain development and
determines its ability to learn for the rest of their life.
It may appear unusual to begin even before a child is able
to read, write or reason, but there are studies to back this
and it has shown that all these skills begin to develop even
before a child goes to kindergarten.
In the latest research published in Developmental Medicine
and Child Neurology [Vol. 42: 174-181], doctors studied 56
babies, as young as 5 days old, and gave them a diet
supplement of omega 3 fish oil fatty acids and DHA.
The set of babies that were given DHA showed significantly
higher cognitive and motor skills, as compared to the other
set of babies (those without fish oil supplements) based on
the "Mental Development Index."
Doctors have concluded that an early dietary supply of fish
oil with DHA is needed at an early age to assure improved
performance and mental development for full term babies.
Research on premature babies, that was published in the
Clinics of Perinatology, . [Vol. 22(1):157-75], established
that babies who are not born full term also benefit from
fish oil. Those given omega 3 fatty acids with DHA as
supplements definitely had improvement in their cognitive
and visual development.
These are just a few of the many research findings that have
proven the secret to a child's brain development is
providing it with enough omega 3 and DHA.
DHA consists of rich long-chain omega 3 in the brain tissue.
Roughly 95% of these lipids can be found during birth and
develops to be a part of these tissues even inside the
uterus and continues during the first year of life.
So it does make sense for pregnant women to consume more
fish and get a supplement of fish oil. This is a good way to
build a good foundation on a child's brain development from
the very start and will surely be a big factor to determine
its intelligence and ability to learn in the future.
Subsequently, make sure that you breast-feed your child
during the first year. Sufficient amounts of omega 3's can
come from breast milk.
Research that was published in the American Journal of
Clinical Nutrition illustrated that even moderate amounts of
dietary fish oil with DHA will radically elevate breast milk
content. [Vol. 40, 780-785]
These research results on brain development were enough to
convince my wife to use fish oil while she was pregnant and
while nursing our children. She also started giving
supplements of salmon oil to our children while they were
just six months old.
From the capsule, it went to the spoon, then to their
mouths. And now, we get remarks from people telling us how
smart they are and they have high test scores to prove it.
But the best part is they are happy and healthy children
too. Try fish oil on your kids and you will be thankful you
did.
What you just learned about omega 3 oils and your health is
just the beginning. To get the full story and all the
details, check us out at our (http://www.omega-3.us) fish
oil website.
When and how to use methods for better child brain
development is important; many recommend computer programs.
According to experts however, it may be too late if the
window of opportunity to enhance a child's brain development
has ceased.
It is always good to begin even before the baby is born up
to the time of his or her third birthday. This is the most
crucial period in the child's brain development and
determines its ability to learn for the rest of their life.
It may appear unusual to begin even before a child is able
to read, write or reason, but there are studies to back this
and it has shown that all these skills begin to develop even
before a child goes to kindergarten.
In the latest research published in Developmental Medicine
and Child Neurology [Vol. 42: 174-181], doctors studied 56
babies, as young as 5 days old, and gave them a diet
supplement of omega 3 fish oil fatty acids and DHA.
The set of babies that were given DHA showed significantly
higher cognitive and motor skills, as compared to the other
set of babies (those without fish oil supplements) based on
the "Mental Development Index."
Doctors have concluded that an early dietary supply of fish
oil with DHA is needed at an early age to assure improved
performance and mental development for full term babies.
Research on premature babies, that was published in the
Clinics of Perinatology, . [Vol. 22(1):157-75], established
that babies who are not born full term also benefit from
fish oil. Those given omega 3 fatty acids with DHA as
supplements definitely had improvement in their cognitive
and visual development.
These are just a few of the many research findings that have
proven the secret to a child's brain development is
providing it with enough omega 3 and DHA.
DHA consists of rich long-chain omega 3 in the brain tissue.
Roughly 95% of these lipids can be found during birth and
develops to be a part of these tissues even inside the
uterus and continues during the first year of life.
So it does make sense for pregnant women to consume more
fish and get a supplement of fish oil. This is a good way to
build a good foundation on a child's brain development from
the very start and will surely be a big factor to determine
its intelligence and ability to learn in the future.
Subsequently, make sure that you breast-feed your child
during the first year. Sufficient amounts of omega 3's can
come from breast milk.
Research that was published in the American Journal of
Clinical Nutrition illustrated that even moderate amounts of
dietary fish oil with DHA will radically elevate breast milk
content. [Vol. 40, 780-785]
These research results on brain development were enough to
convince my wife to use fish oil while she was pregnant and
while nursing our children. She also started giving
supplements of salmon oil to our children while they were
just six months old.
From the capsule, it went to the spoon, then to their
mouths. And now, we get remarks from people telling us how
smart they are and they have high test scores to prove it.
But the best part is they are happy and healthy children
too. Try fish oil on your kids and you will be thankful you
did.
What you just learned about omega 3 oils and your health is
just the beginning. To get the full story and all the
details, check us out at our (http://www.omega-3.us) fish
oil website.
Tuesday, 6 January 2009
Cholesterol Normal Range - How To Stay Healthy
If you have worked hard over the past few months to lower
your cholesterol levels, you want to ensure that you keep it
within the cholesterol normal range that is considered
acceptable. Simply put, in order to stay fit as you age, you
will want to continue to monitor your cholesterol levels,
eat a proper diet and exercise regularly.
Once you have determined which diet is helping you control
your cholesterol normal range, stick to that diet with
determination. Snacks now and then are not completely off
limit, as long as you don't indulge excessively. Your
primary problem might have been over eating the bad choice
foods. So resist the temptation of falling back into
unhealthy habits, and continue the good work.
To keep within cholesterol normal range your exercise
routine should be kept up too. Getting used to daily
exercise is not easy initially and once you start missing
your exercise sessions, you may find yourself getting back
to your old routine. So every time you feel like missing a
session, recall how hard it was to make exercise part of
your daily routine. Also, a bit like your diet, do exercises
that you will enjoy (or dislike least if you really are
averse to exercise). Check with your doctor if you are
starting exercise for the first time.
It's important to maintain a routine of good health habits.
Even though you have successfully gotten into a cholesterol
normal range for the time being, there is still the
possibility it can rise again. Remember how good it feels to
have your health and vitality back whenever you're tempted
to cheat.
If you are one of those people who find it hard to maintain
cholesterol normal range levels, consult your doctor for
some medication. Not all cholesterol levels can be lowered
easily. Sometimes medication is necessary, especially when
cholesterol is produced in excess in the body. It's also
necessary when you've had a heart problem, and when natural
ways to reduce cholesterol take too long.
Poor diet could hinder the effectiveness of any medication
you take, so make sure that you maintain a good diet along
with intake of medication to lower cholesterol. By
maintaining a cholesterol normal range, it is also good for
the heart, and keeps you fitter and younger for a longer
time. In fact, most doctors that prescribe medication will
insist that you combine a healthy lifestyle with the
medication rather than rely totally on medication.
In order to have a healthy cholesterol normal range, you
must exercise and eat only healthy cholesterol friendly
foods that you enjoy. When you balance the correct foods
with exercise you will find that you not only look better,
but feel better as well.
your cholesterol levels, you want to ensure that you keep it
within the cholesterol normal range that is considered
acceptable. Simply put, in order to stay fit as you age, you
will want to continue to monitor your cholesterol levels,
eat a proper diet and exercise regularly.
Once you have determined which diet is helping you control
your cholesterol normal range, stick to that diet with
determination. Snacks now and then are not completely off
limit, as long as you don't indulge excessively. Your
primary problem might have been over eating the bad choice
foods. So resist the temptation of falling back into
unhealthy habits, and continue the good work.
To keep within cholesterol normal range your exercise
routine should be kept up too. Getting used to daily
exercise is not easy initially and once you start missing
your exercise sessions, you may find yourself getting back
to your old routine. So every time you feel like missing a
session, recall how hard it was to make exercise part of
your daily routine. Also, a bit like your diet, do exercises
that you will enjoy (or dislike least if you really are
averse to exercise). Check with your doctor if you are
starting exercise for the first time.
It's important to maintain a routine of good health habits.
Even though you have successfully gotten into a cholesterol
normal range for the time being, there is still the
possibility it can rise again. Remember how good it feels to
have your health and vitality back whenever you're tempted
to cheat.
If you are one of those people who find it hard to maintain
cholesterol normal range levels, consult your doctor for
some medication. Not all cholesterol levels can be lowered
easily. Sometimes medication is necessary, especially when
cholesterol is produced in excess in the body. It's also
necessary when you've had a heart problem, and when natural
ways to reduce cholesterol take too long.
Poor diet could hinder the effectiveness of any medication
you take, so make sure that you maintain a good diet along
with intake of medication to lower cholesterol. By
maintaining a cholesterol normal range, it is also good for
the heart, and keeps you fitter and younger for a longer
time. In fact, most doctors that prescribe medication will
insist that you combine a healthy lifestyle with the
medication rather than rely totally on medication.
In order to have a healthy cholesterol normal range, you
must exercise and eat only healthy cholesterol friendly
foods that you enjoy. When you balance the correct foods
with exercise you will find that you not only look better,
but feel better as well.
Diet....The Dirty Word
Hi Readers…..
How have you been doing? Checking in with you to see how your “ME TIME” is going. Did you incorporate fun moving, healthy eating, and increased water????? Just a little food for thought and speaking of food, that is just what I want to address today.
DIET…THE DIRTY WORD
I developed an acronym for the word DIET and how it affects each and everyone of us.
D: Depressing
I: Illogical
E: Extreme
T: Taxing
How many times have you heard someone say they are on a DIET!!!! The media has once again hit us with sooooo many to choose from….Low Carb, No Carb, High Protein, Low Protein, No Protein, No Carb, No Fat, High Fat, Low Fat, All Soup, All Vegie, All Meat, No Meat, All Fruit, All Shake, No Sugar, Fake Sugar, Low Calorie, High Calorie, Eat for the blood type, Eat for the body type, Eat for the hormones, and for goodness sake…do not mix carbs, proteins, and fats together! Wow, this makes even my head spin. No wonder we as people are so confused about how to eat, what to eat, and when. Friends…..eat for health…how easy is that? Throw the DIRTY WORD out the window and implement a healthy NUTRITION PLAN that says YES…EATING IS GOOD! It is all about food selection. Eating 5/6 small meals per day is key to keeping your metabolism on fire. Restriction of the GOOD STUFF (FOOD) means Retention of FAT!!!
How have you been doing? Checking in with you to see how your “ME TIME” is going. Did you incorporate fun moving, healthy eating, and increased water????? Just a little food for thought and speaking of food, that is just what I want to address today.
DIET…THE DIRTY WORD
I developed an acronym for the word DIET and how it affects each and everyone of us.
D: Depressing
I: Illogical
E: Extreme
T: Taxing
How many times have you heard someone say they are on a DIET!!!! The media has once again hit us with sooooo many to choose from….Low Carb, No Carb, High Protein, Low Protein, No Protein, No Carb, No Fat, High Fat, Low Fat, All Soup, All Vegie, All Meat, No Meat, All Fruit, All Shake, No Sugar, Fake Sugar, Low Calorie, High Calorie, Eat for the blood type, Eat for the body type, Eat for the hormones, and for goodness sake…do not mix carbs, proteins, and fats together! Wow, this makes even my head spin. No wonder we as people are so confused about how to eat, what to eat, and when. Friends…..eat for health…how easy is that? Throw the DIRTY WORD out the window and implement a healthy NUTRITION PLAN that says YES…EATING IS GOOD! It is all about food selection. Eating 5/6 small meals per day is key to keeping your metabolism on fire. Restriction of the GOOD STUFF (FOOD) means Retention of FAT!!!
Stay Healthy!
Darla
Monday, 5 January 2009
How To Prevent Chronic Bronchitis
Chronic Bronchitis, as the name suggests is a lifelong
condition therefore it is best to stop the progression of
the disease in its early stages. An attack of bronchitis
starts as acute bronchitis, it is a generalized inflammation
of airways and commonly shows with the following symptoms:
-Frequent bouts of coughing, which may or may not be
accompanied by chest tightness.
-Affected person gasps for oxygen.
-Extreme tiredness.
-Fever may also be present.
-Pain may occur after bouts of prolonged expectoration.
This continued over a long duration may manifest as chronic
bronchitis if not checked in time.
The first and most important step is to recognize the
irritant and take measures to eliminate it. Exposure with
irritants like dust should be avoided at all costs. Smokers
should quit on smoking before the condition gets out of
hand.
Additional preventive measures include:
-Those predisposed towards regular bronchitis attacks like
chain smokers should avoid areas of heavy air pollution and
dust.
-Always wear shielding clothes and mask when working in a
dusty environment.
-Be extra careful during seasonal changes as the number of
bronchitis attacks increase in this period.
-Be sure to take up a fixed schedule of physical activity.
-Cover mouth and nose when going out in cold climates so
that the person does not breath in cold air as cold air is
known to worsen the situation.
-Be careful when taking drugs for other minor niggles as
some drugs can add to the problem. Always consult your doctor.
-Include high quantities of salubrious vitamins like vitamin
A and C.
In case of an exacerbation of bronchitis here are
the things that you can do to ease the distress:
-Start taking in steam inhalations to loosen the mucous so
that it can be easily coughed out.
-Avoid excessive usage of drugs that decrease the cough as our
aim should be to cough out as much mucous as possible.
-Use steroidal inhalers breathers if necessary.
-Another preventive step to take is limit the intake of food
stuff that increase the production of cough like sugary food
stuff, dairy and fat laden products.
-Also be punctual with annual vaccinations against flu.
-Keep good personal hygiene and always clean hands before
any meal.
condition therefore it is best to stop the progression of
the disease in its early stages. An attack of bronchitis
starts as acute bronchitis, it is a generalized inflammation
of airways and commonly shows with the following symptoms:
-Frequent bouts of coughing, which may or may not be
accompanied by chest tightness.
-Affected person gasps for oxygen.
-Extreme tiredness.
-Fever may also be present.
-Pain may occur after bouts of prolonged expectoration.
This continued over a long duration may manifest as chronic
bronchitis if not checked in time.
The first and most important step is to recognize the
irritant and take measures to eliminate it. Exposure with
irritants like dust should be avoided at all costs. Smokers
should quit on smoking before the condition gets out of
hand.
Additional preventive measures include:
-Those predisposed towards regular bronchitis attacks like
chain smokers should avoid areas of heavy air pollution and
dust.
-Always wear shielding clothes and mask when working in a
dusty environment.
-Be extra careful during seasonal changes as the number of
bronchitis attacks increase in this period.
-Be sure to take up a fixed schedule of physical activity.
-Cover mouth and nose when going out in cold climates so
that the person does not breath in cold air as cold air is
known to worsen the situation.
-Be careful when taking drugs for other minor niggles as
some drugs can add to the problem. Always consult your doctor.
-Include high quantities of salubrious vitamins like vitamin
A and C.
In case of an exacerbation of bronchitis here are
the things that you can do to ease the distress:
-Start taking in steam inhalations to loosen the mucous so
that it can be easily coughed out.
-Avoid excessive usage of drugs that decrease the cough as our
aim should be to cough out as much mucous as possible.
-Use steroidal inhalers breathers if necessary.
-Another preventive step to take is limit the intake of food
stuff that increase the production of cough like sugary food
stuff, dairy and fat laden products.
-Also be punctual with annual vaccinations against flu.
-Keep good personal hygiene and always clean hands before
any meal.
The Butt.....read on.....
Good Evening Readers….
Let’s talk about the BUTT…no, not but…I mean the backside, bootie…yes…BUTT. This is a subject ALL women love to discuss. Hence the famous question “Do these pants make my butt look too big?” Let me start by saying thank goodness all women are built in beautifully unique ways giving character to each of our personal backsides. I will also share that there is no such thing as spot reduction. So when you point to your BUTT and say I want that gone….sorry, you have to look at the whole picture. Fitness is a head to toe achievement. Now, moving on….I will share some exercises that will firm up the bootie in addition to your nutritional and cardio program. Take into consideration the muscles making up the Gluteus (Butt)…Gluteus Maximus, Medius, Minimus, and Piriformis, and the direction they take on the body. The Gluteus Maximus…the large muscle of the butt is a hip extender (takes your leg backward)…any exercise that extends the hip such as running, butt blaster, lunges, etc will benefit the backside. The Glutes Medius, Minimus abduct the femur (leg), so exercises that involve taking the legs out to the side benefit these muscles…the seated abduction machine is great for isolating these muscles. The opposing muscles (adductors – which are worked by taking the leg back to the mid line of the body) are also isolated and benefited by the seated adduction machine. OK ladies you know the machines that everyone tends to avoid because you feel like you have to cover your crotch…or OMG…the whole world is staring at me sitting in this contraption. Throw those ideas out the window and start isolating these muscles correctly. Adjust the machines to a challenging weight, and FOCUS…even place your hands the side of your bootie to help you feel the contraction as you push the weights out…and yes into a split like motion…for crying out loud….no one is looking…work the damn things. Now, move to the adduction machine, place your hands on your inner thighs and repeat the same focused contraction taking your legs back together. Moving on to the lovely Piriformis…an external rotator of the leg. Cable machines are good too work the Piriformis as you can play with the leg angle. Also, this wonderful muscle assists in leg abduction, so guess what….when you are working your Medius and Minimus, the Piriformis is along for the ride. All of us want to achieve the APPLE BUTT, and applying a healthy nutrition and fitness program will get us to the Genetic Apple we are all supposed to have.
Train On and Stay Healthy!!!!
Darla
Let’s talk about the BUTT…no, not but…I mean the backside, bootie…yes…BUTT. This is a subject ALL women love to discuss. Hence the famous question “Do these pants make my butt look too big?” Let me start by saying thank goodness all women are built in beautifully unique ways giving character to each of our personal backsides. I will also share that there is no such thing as spot reduction. So when you point to your BUTT and say I want that gone….sorry, you have to look at the whole picture. Fitness is a head to toe achievement. Now, moving on….I will share some exercises that will firm up the bootie in addition to your nutritional and cardio program. Take into consideration the muscles making up the Gluteus (Butt)…Gluteus Maximus, Medius, Minimus, and Piriformis, and the direction they take on the body. The Gluteus Maximus…the large muscle of the butt is a hip extender (takes your leg backward)…any exercise that extends the hip such as running, butt blaster, lunges, etc will benefit the backside. The Glutes Medius, Minimus abduct the femur (leg), so exercises that involve taking the legs out to the side benefit these muscles…the seated abduction machine is great for isolating these muscles. The opposing muscles (adductors – which are worked by taking the leg back to the mid line of the body) are also isolated and benefited by the seated adduction machine. OK ladies you know the machines that everyone tends to avoid because you feel like you have to cover your crotch…or OMG…the whole world is staring at me sitting in this contraption. Throw those ideas out the window and start isolating these muscles correctly. Adjust the machines to a challenging weight, and FOCUS…even place your hands the side of your bootie to help you feel the contraction as you push the weights out…and yes into a split like motion…for crying out loud….no one is looking…work the damn things. Now, move to the adduction machine, place your hands on your inner thighs and repeat the same focused contraction taking your legs back together. Moving on to the lovely Piriformis…an external rotator of the leg. Cable machines are good too work the Piriformis as you can play with the leg angle. Also, this wonderful muscle assists in leg abduction, so guess what….when you are working your Medius and Minimus, the Piriformis is along for the ride. All of us want to achieve the APPLE BUTT, and applying a healthy nutrition and fitness program will get us to the Genetic Apple we are all supposed to have.
Train On and Stay Healthy!!!!
Darla
Training Your Body After Your 40th Birthday
By Ricardo d Argence
They say that age is just a number, but when it comes to
work outs and staying in shape that age factor is a definite
factor in how you will approach your fitness regimen. Some
people want to say that they are over 40 and they use their
age as an excuse for not maintaining a healthy lifestyle and
a regular workout routine.
Regular exercise and staying fit are very important no
matter what your age. If you approach weight training, diet
and work outs the correct way you can maintain a remarkably
healthy and fit body for many years, regardless of your age.
There are many benefits of both weightlifting and
bodybuilding. You can reshape your body, become healthier,
increase bone density and weight loss.
It is well known that individuals who partake in regular
physical fitness tend to have a better outlook on life, and
are balanced emotionally, mentally and spiritually. Exercise
also causes the brain to release endorphins which increase
happiness and the feeling of wellness.
Let's start with some basics, being over 40 means that you
do need to make a few concessions in your workout routine,
but it does not mean that you have to be a victim of false
notions about aging. As we get older, our muscles and joints
are less limber and this means that adequate stretching and
warm up prior to exercising is very important.
A time frame of 15 minutes is needed for stretching routines
so you can increase flexibility and lessen the chance for
muscle pain, sprains or other damage. Your muscles will
become better conditioned the more complete you stretch.
Next is a 15 minute cardio portion on a treadmill,
elliptical, stair master, or a bike. You don't need to strain
yourself when doing this exercise; instead, you just want to
increase your heart rate slightly and continue to tone and
stretch like before. This exercise will let your body know
that you are serious about doing some work.
If you are doing circuit training or a free weight routine,
have a quick run through without the stress of heavy
weights, and then follow this brief warm up by doing reps
with the appropriate weights,the next step should be to work
out with light weights.
When using the pyramid system, you add reps but use less
weight, then you start adding weight and decreasing the
reps, which is how a lot of the bodybuilders do their
workouts. Pay constant attention to your posture. This
method of weightlifting has great success for those who want
to add muscle and bulk to their bodies. Even if it means
decreasing the weights or the amount of repetitions, correct
posture must be your main consideration. This maximizes your
results and reduces your risk of injury.
You should be training with weights at least four days per
week and each session should be no more than 30 to 45
minutes. One could repeat a cardio workout to wind down
after lifting weight. This also give your heart and lungs
strength.
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natural bodybuilding program, the Muscle Gain Truth No-Fail
System and achieve the best results in a few weeks.
They say that age is just a number, but when it comes to
work outs and staying in shape that age factor is a definite
factor in how you will approach your fitness regimen. Some
people want to say that they are over 40 and they use their
age as an excuse for not maintaining a healthy lifestyle and
a regular workout routine.
Regular exercise and staying fit are very important no
matter what your age. If you approach weight training, diet
and work outs the correct way you can maintain a remarkably
healthy and fit body for many years, regardless of your age.
There are many benefits of both weightlifting and
bodybuilding. You can reshape your body, become healthier,
increase bone density and weight loss.
It is well known that individuals who partake in regular
physical fitness tend to have a better outlook on life, and
are balanced emotionally, mentally and spiritually. Exercise
also causes the brain to release endorphins which increase
happiness and the feeling of wellness.
Let's start with some basics, being over 40 means that you
do need to make a few concessions in your workout routine,
but it does not mean that you have to be a victim of false
notions about aging. As we get older, our muscles and joints
are less limber and this means that adequate stretching and
warm up prior to exercising is very important.
A time frame of 15 minutes is needed for stretching routines
so you can increase flexibility and lessen the chance for
muscle pain, sprains or other damage. Your muscles will
become better conditioned the more complete you stretch.
Next is a 15 minute cardio portion on a treadmill,
elliptical, stair master, or a bike. You don't need to strain
yourself when doing this exercise; instead, you just want to
increase your heart rate slightly and continue to tone and
stretch like before. This exercise will let your body know
that you are serious about doing some work.
If you are doing circuit training or a free weight routine,
have a quick run through without the stress of heavy
weights, and then follow this brief warm up by doing reps
with the appropriate weights,the next step should be to work
out with light weights.
When using the pyramid system, you add reps but use less
weight, then you start adding weight and decreasing the
reps, which is how a lot of the bodybuilders do their
workouts. Pay constant attention to your posture. This
method of weightlifting has great success for those who want
to add muscle and bulk to their bodies. Even if it means
decreasing the weights or the amount of repetitions, correct
posture must be your main consideration. This maximizes your
results and reduces your risk of injury.
You should be training with weights at least four days per
week and each session should be no more than 30 to 45
minutes. One could repeat a cardio workout to wind down
after lifting weight. This also give your heart and lungs
strength.
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