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From a man's thirties to his sixties, the average body fat level of an American man often doubles from 18 to 36 percent. In that same time period, the average body fat of an American woman can go from 33% to 44%. Why is this It's very simple, we naturally lose muscle as we age and each pound of muscle will burn approximately 50 calories a day while maintaining it. We also learned that the only place in our body where we burn fat is in our muscle. Less muscle burns less fat. Well then we should age gracefully and live with it. No way! What can we do about it?
Simple we must exercise. But I am not talking about walking or climbing stairs. Those are very good and should be done as much as possible. But if you really want to lose weight and keep it off, we should add resistance weight training. Yes lifting weights. When we train resistance, we help preserve our body's muscle, preserving our fat-burning capabilities.
The best part is that you can be any age to start. In fact, statistics show that the biggest recent increases in exercise that included weight training have been men and women over 50. It is not necessary to have some type of advanced physical condition. If you are a beginner or a professional, young or old. You are ready and you can start today. As with any exercise or weight loss program, be sure to check with your doctor first.
Simple we must exercise. But I am not talking about walking or climbing stairs. Those are very good and should be done as much as possible. But if you really want to lose weight and keep it off, we should add resistance weight training. Yes lifting weights. When we train resistance, we help preserve our body's muscle, preserving our fat-burning capabilities.
The best part is that you can be any age to start. In fact, statistics show that the biggest recent increases in exercise that included weight training have been men and women over 50. It is not necessary to have some type of advanced physical condition. If you are a beginner or a professional, young or old. You are ready and you can start today. As with any exercise or weight loss program, be sure to check with your doctor first.
Here are eight tips to help you get started.
1. Join a gym:
Exercising at home has too many distractions and creates too many excuses. The hardest part is getting there for each exercise. Once you are there, you become part of the environment.
2. Exercise in the morning:
If possible, exercise in the morning. More than 90% of people who exercise regularly exercise in the morning. When you exercise in the morning, it will "speed up" your body's metabolism throughout the day.
3. Find the motivation:
Today your work, family, stress, nothing seems to be going well. The last thing you have is the energy for an intense exercise session. Before you start exercising, take a couple of quiet minutes to clear yourself.
4. Don't overdo it:
Many people go crazy their first week in a gym and wake up with muscles that hurt and never knew they had. Go at your own pace. Get someone at the gym to guide you through some programs.
5. Keep a journal:
Some of the most successful athletes write down everything they do.
6. Hire a personal trainer or coach:
if you can afford it, find someone to teach you and show you the ropes.
7. Stretching, Weight training, Cardio. 1-2-3:
Always stretch first to warm up, then do at least 20-30 minutes of light weight training and end with Cardio (walking, jogging, climbing stairs, etc.)
8. Eat a small meal.
Never exercise on an empty stomach. grab a protein bar or fruit and eat it 15-20 minutes before your workout. A recent study showed that more intense work was done when this was done.
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