Fitness Tips

It doesn’t matter how often you workout or how you prefer to get your sweat on, any person who has been in the fitness world for some time will tell you that there are a few golden rules that you should follow when it comes to working out.

No matter how hard to train, if you fail to follow these basic rules, chances are that you will not see the results that you are hoping for. Get ready, because here are the golden rules of working out

1. Choose a workout that you enjoy

There is no point signing up for 12 weeks of painful bootcamp if you are genuinely going to hate it. Look for a workout that inspires you to keep training and that you genuinely enjoy. Sure you may not enjoy every moment of it, but overall you should look forward to your workouts.

2. Do cardio

If you’re into strength training it can be all too easy to forget your weekly cardio. Experts suggest making sure that you do at least 20 minutes of challenging cardio, three times a week. If you are trying to lose weight then doing up to 60 minutes of vigorous cardio, five times a week is about the maximum you should be doing.

As we age, our metabolism slows down and belly fat becomes more difficult to lose. After 40, it’s much easier to lose muscle mass and water weight than actual fat. For this reason, those of us over 40 have to work a little harder than someone in her 20’s to get a toned stomach. It can be done, though—just ask Cameron Diaz! Here are some proven tips to get a flat stomach after 40.

Tip 1: Modify your dinner menu.

Switch up your dinnertime dining options to include more protein and fewer carbohydrates. Our blackened sockeye salmon with a small green salad is a great example.

Tip 2: Each a diet rich in fiber.

Fiber can help you fight fat, feel more full, and lose weight. Fiber is a component of some carbohydrates that cannot be digested. It pushes through our system and cleans it out along the way. Try a bowl of apple cinnamon oatmeal for breakfast and Skinny Quinoa with Black Beans for dinner.

1. Weight loss

Men who are obese are probably inadvertently lowering their testosterone counts. There seems to be a strong correlation between obesity and having a low testosterone count. Men who are able to lose weight will steadily improve their testosterone at the same time. They should also manage to enjoy all sorts of other health benefits in the process. Obese men also find it somewhat more difficult to exercise. Since exercise can also have a positive effect on one's testosterone, weight loss can help men with their testosterone directly and indirectly.

 A variety of resistance exercises can be used to train the pectoralis major muscle.

What is resistance training?  It is the type of exercise that causes the muscles to contract against an external resistance with dumbbells, bands or your own weight.  These exercises when done correctly are expected to help you build up your strength, tone, mass, and/or endurance.

In the bodybuilding world or for more hardcore training, most prefer dumbbells, barbells on bench or free weights.  People interested in just toning should not shy away or be frightened to use free weights.  You may see quicker and/or better results using dumbbells or by weight training.

Exercises for chest workouts include bench pressing (using dumbbells, barbells or machines at various angles such as decline, incline and flat where the hips are above, below and level with the head respectively).  Pushups, flyes (using dumbbells or machines at either flat or inclined angles), cable crossovers or dips are great exercises for pecs, as well.

“To eat is a necessity, but to eat intelligently is an art.” ~~ La Rochefoucauld

The proper nutrition will not only give you energy, it will reduce risk of injury and;  therefore, help you reach your goal.  The true secret to weight loss is–make small changes each and every day and you will slowly (but surely) lose those extra pounds. The key is to forget about instant results and settle in for the long run. Another way to do this is to focus less on a target weight and more on making healthy choices each day to reduce your calories.

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Understanding exactly what you need to do is your first step.  Learn basic steps to lose weight, know how to set realistic goals and follow simple tips for making healthy lifestyle changes.  Your goals need to be specific, measurable, attainable, realistic and tangible. Your first step is determining if you really need to lose weight.

A candidate for weight loss may have the following characteristics:

• A BMI of more than 25
• A Waist-Hip ratio of higher than .8 for women and higher than 1.0 men
• An Abdominal Girth measurement of more than 35 inches in women and 40 inches in men

Other indications of why you may feel you may need to lose weight is the annoying feelings of tight clothes, being out of breath while doing simple activities, or stepping on a scale for the first time in a while.

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The first order of business when considering an exercise regimen, whether it is for a weight loss diet, or as part of a physical fitness routine, is to consult your physician. Remember, the object is to improve your health, not damage it.

Many people, especially those 40 and over, are taking to the gym in an effort to recapture some of that physical fitness they may have lost over the years whether due to childbearing or from simple neglect because of a demanding job. Yet, some of them have reservations as to whether it is possible to get fit over 40. Well, the answer to that is a resounding yes! Gyms are packed with over 40 bodybuilding enthusiasts; many of them women—yes, there are fit women over 40.

The key to being successful at your exercise regimen, whether it is as part of a diet, or just to get fit is to take things slowly, especially if you are new to it. Start out with a moderate goal—something that is reasonably attainable—and work your way up from there. Nothing is more discouraging than choosing an unattainable goal early on and falling short.

Although it may be difficult for some, try scheduling your workouts for the same time each day. This will acclimate the body to the regimen and make it easier for you to attain your weight-loss goal. However, if you are not a morning person, resist the temptation to schedule your sessions for the AM.