Getting Fit As A Baby Boomer Over 50

Getting fit over 50. Health tips, exercises, weight loss and fitness plans. Information on type 2 diabetes, heart disease, high blood pressure, health conditions and concerns.

A Health, Fitness and Weight Loss Blog
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Infomercial Gadgets for Losing Belly Fat are Crap

Jul 21, 2014
Fat-Belt-3 Do not waste time and money on crap that does not do what it says it will. If you want to lose weight around your stomach ab crunching gadgets are not your best option. Read on and find out why.



What You Thought You Knew About Losing Belly Fat Is Wrong

By Jon Allo

Have you seen those television advertisements and full-page magazines ads promising that you can lose belly fat with an incredible abs cruncher device? They usually have some muscle bound person showing how easy it can be when using their new gadget.

As much as you may want to on your stomach and as appealing as it may seem to take 10 minutes each day shedding your spare tire, it just does not work that way.


You Cannot Just Lose Belly Fat.

If you just work on your abdominal muscles, you can tighten and tone these muscles, which is good in and of itself. However, the fat in your stomach area does not disappear by toning abdominal exercise alone. Do not let that stop you from exercising at all. The secret of how to lose belly fat is to build your large muscle groups: legs, chest and back.

Muscles require a lot of energy to maintain. The more muscle you have to maintain, the more energy that is required. Where does it get that energy? From your blood stream. Where does your blood stream get the energy?

From several different places.

Your body gets its immediate energy from the sugar already in your blood. However, it uses that up very quickly during heavy use, like exercise. Then your liver releases a supply of glucose into the bloodstream and rapidly used within approximately 10 minutes of heavy work or exercise.

Now comes the interesting bit. The next place your body takes sugar from is your fat because it the easiest place to make and convert to energy or sugar. However, it does not necessarily use the fat right from where the muscle is being worked on. It takes it from all over your body
.


Best Exercise to

Although doing 30 minutes on a belly buster device will build and strengthen your abdominal muscles, it will not help you to lose belly fat. You may possibly lose some inches, but that will be your muscle toning up not just fat burning off.

This kind of equipment can help you can help you lose a few inches and strengthen your body but it is not reasonable to expect it to burn the fat just on your belly. You can include strength training with this type of equipment, but you need to do overall strength training to lose belly fat.

The best way to lose the fat around your stomach is to build the large muscles in your body like your legs, back and chest muscles. This will help burn the belly fat because a good workout for more than 20 minutes begins to burn fat overall.

Do you want to know more on how to get a flat belly? Are you confused about healthy eating and do you want to know the best workout techniques to get the results you want? For nutritional tips, the best exercise programs, fitness motivation and the whole recipe for fat loss with safe, natural and proven methods please visit How To Get Flat Abs Fast




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7 Exercises to Tone a Saggy Ass

Jul 18, 2014

woman in underwear showing her saggy ass
Sick of your sagging posterior? If you are looking for some quick and simple to perform exercises to tone your bottom that work, this is your article. Regularly performing the following 7 exercises will get your gluteus maximus firm, toned ... and noticed.


Barbell Deadlift Hip Thrust

This is a marvelous exercise for tightening your tail section. Load a barbell, and position it on the floor right over your feet. Using an overhand grip and your hands a little wider than shoulder width, grab the bar. Without bending your back, rise up from the waist and thrust your hips forward. Squeeze your posterior as you do so, and return the bar to the floor while keeping it as close to your body as you can.


How to Do a Barbell Hip Thrust



Basic Dumbbell Deadlift

Performed the identical way as the previous exercise, you can do this with hand weights, which are lighter if a barbell is just too much for you.

Single Leg No-Weight Deadlift

Keeping your arms at your sides, lift your right foot behind you. Bend your knees so that your lower leg is parallel to the floor. While bending forward at your hips, lower your body as far as you can go. Hold for a couple of seconds, and then return to the standing position. Alternate legs and repeat.




Single Arm Swing

Extend your hand straight out in front of you while holding a dumbbell. Bend your knees and hips until your back creates a 45-degree angle with the floor. Swing your arm and dumbbell between your legs. Make sure you keep your arm stiff and straight, then push your hips forward and straighten your knees, while swinging the dumbbell and your arm back up to the starting position. Repeat, changing hands, and using both hands if you need to.



The Clamshell

Get down on the floor, lying on your side. Position your knees and hips to form a 45-degree angle. Keeping your heels together in constant contact, raise your upper knee as high as you can. Keep your lower leg on the floor, return to the starting position, and switch sides to blast your buttocks and tone your ass
.




Knee-Ins

Lie on your left side, propped up on your left elbow. Bend your knees 90 degrees in front of your body. With your right hand behind your head, bring your right knee up towards your chest, and your right elbow down towards your knee. Then extend your right leg behind you while pointing your toes and squeezing your rump. Do 10 or 15 reps, switch sides and repeat.


Plié Squat

A basic Barre exercise, the plié squat is great for tightening your posterior. Standing in front of a stable counter or chair with your feet approximately shoulder width apart, turn your toes out. Place one hand on the back of your chair or counter, while simultaneously raising the other above your shoulder. Keep your elbow close to your head, and push up onto the balls of both feet with your knees slightly bent. Straighten legs and repeat, then switch sides.




Take care and be well.

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How to Stop Perceiving Exercise as Negative

Jun 21, 2014
middle aged women exercising in a pool The nutritional nightmares in today's normal diet can make you inactive and sloth-like. It has you viewing exercise as something you would rather avoid. Your body is the most amazing machine ever created. A machine that tends to become accustomed to whatever type of activity habits you program it with. A human body at rest tends to stay at rest, and a human being in motion tends to stay in motion. Here are a few ways to stop seeing exercise as something negative, so you can begin to live a happier, healthier and longer life.

Start scheduling your exercise first thing in the morning when you wake up. This proves to lead to better health patterns and improved daylong productivity. It is hard to look upon your daily or weekly exercise as something you would rather avoid when you begin to do more and feel healthier.

Exercise consistent for 17 to 21 days. Your mind is the most gifted computer ever designed. Also, it takes two and a half to three weeks to program your supercomputer.

After that time, which may be shorter for some and longer for others, your exercise regimen has become a habit. You no longer have to look upon it as something you dread. It moves from the emotional state to a pre-programmed and automatic activity.

An incredible benefit of exercise activity is that it cuts down your stress, anxiety and depression . So by exercising, you will have a better attitude about exercising! Start small and be honest with yourself. Slow build the amount of daily and weekly physical activity you receive. You will start to see your perception of exercising begin to improve over time.

When you have clear fitness goals with a workout plan for your desired results, you will see improvements much faster.
One of the greatest ways to think positive about exercise is to see results. Losing a couple of pounds or inches has a dramatic effect on how you view exercise and physical activity.

Phone a friend to give yourself a better attitude towards exercise. Research has shows that involving someone else in your exercise program holds you accountable. You become more consistent with your physical activity. This begins to produce results, which will definitely put a smile on your face.

Exercise helps deliver and maintain excellent heart health. Helps you reach a healthy weight. Regular physical exercise tends to increase longevity. Living longer and healthier should definitely be on everyone's to do list.


Take care and be well.

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How to Boost Your Energy

Jun 18, 2014
picture of a battery charger Envision if boosting your energy were as simple as changing a battery. Afternoon slumps and nighttime exhaustion reversed. Waking up refreshed, not drained, would be a sure thing. Boosting energy is a bit more complex than this, since there are many reasons for feeling fatigued. Sometimes, a health issue is responsible, although other times, stress and anxiety are triggers. More often than not, lifestyle and daily habits are the guilty parties.

If your energy is feeling depleted, try adopting habits like these for a boost:

Exercise on a regular basis.


Exercise moves nutrients and oxygen through your body and its effects on the brain helps to lessen the feelings of fatigue. A University of Georgia study showed test subjects felt 64 % less fatigue doing low-intensity exercise 3 times a week.

Watch what you eat.

Sugary foods give you a short-term boost and then send you crashing. Instead, choose high fiber, lean protein, quality dairy, and plenty of fruits and vegetables.

Drink up.

Water is the healthiest way to stay hydrated, so try to keep caffeinated drinks to a minimum. Caffeine may give you a quick boost, but it can also backfire. Energy drinks can make you feel restless, and they may increase blood pressure.

Practice good posture.


Slouching can make you feel tired. That is because poor posture strains muscles. When sitting, rest both feet flat on the floor and keeping your back against the chair and your knees level with your hips. When standing, keep equal weight on both feet, your knees relaxed, belly and buttock muscles tight. Put your shoulders back just a bit, but make sure to keep them relaxed.

Get enough sleep.


Lack of sleep can be a serious problem, so much, so that the Centers for Disease Control have called it an epidemic. Almost half of people in the U.S. do not get enough sleep and only half of those do something about it.


How To Amplify Your Energy Level Video




If changes like these do not improve energy levels, plan to see your doctor. Testing done to rule out issues like low iron in the blood, diabetes, or a thyroid problem. Your doctor may check your vitamin B level too. When these levels are low, fatigue is common. Do not up your vitamin B intake on your own, though. Unless your levels are low, vitamin B is will not boost your energy much.


Take care and be well.

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Bodyweight Training What it is and How To Videos

May 11, 2014

a cartoon man showing how to to do burbees
Bodyweight training is a type of exercise that requires no equipment. It uses your bodyweight to boost your fitness. It is a versatile way to build muscle, improve cardiovascular fitness, and balance plus more. This article will look at the pros and cons of bodyweight training and listing some of the best bodyweight moves.



The Benefits Of Bodyweight Training


Bodyweight training is one of the most flexible forms of fitness training and has a range of unique benefits listed below:


1. Versatility: Bodyweight training is versatile and there are hundreds of different bodyweight exercises out there. Bodyweight exercises to achieve a wide range of health and fitness goals.



2. No Equipment Required: Bodyweight training requires little or no equipment allowing for a cheap, quick and convenient workout.



3. Workout Anytime & Anywhere: Bodyweight training does not have time or location restrictions. Learn a few bodyweight exercises then perform them anytime and anywhere.



4. Suits All Fitness Levels: Bodyweight training is simple in nature allowing those with little fitness the ability to use them. However, the intensity of bodyweight training is adaptable for any fitness level.


5. Low Impact: Bodyweight training places very little pressure on your joints. They are fitness exercises to keep fit even if you suffer from an inflammatory disorder or joint pain.





The Drawbacks Of Bodyweight Training


Bodyweight training has plenty of benefits. Yet, there are some limitations to this form of exercise highlighted in the list below:

1. Muscle Building: While bodyweight training builds muscle, it is not as efficient as free weights.

2. Muscle Power: If you want to develop explosive muscle power, you need to be lifting heavy free weights. Bodyweight training alone will achieve this fitness goal.

Top 5 Bodyweight Exercises

Now you know about the pros and cons of bodyweight training. Have you decided it is right for you? If so, look at some specific bodyweight exercises. The list below highlights five of the best bodyweight moves:

1. Bodyweight Squats: Bodyweight squats target all the muscles in your legs. To perform bodyweight squats, follow the instructions below:

a. Stand with your feet a shoulder width apart.

b. Bend your legs until your butt is parallel with your knees.

c. Straighten your legs and return to the starting position.

d. Repeat steps b-c for as many reps as you can manage.




2. Burpees: Burpees are a classic cardio bodyweight exercise that strengthen and tone a range of muscles in your body. To perform burpees, follow the instructions below:

a. Bend your knees and put your hands on the ground, making sure that they are a shoulder width apart.

b. Kick your legs out behind you and slowly bend your arms until your nose touches the ground.

c. Slowly straighten your arms, kick your knees back in, then stand up and jump up in the air.

d. When you land, repeat steps a-c for as many reps as you can manage
.





3. Planks: Planks are deceptively simple looking but one of the most effective core strengthening exercises out there. To perform planks, follow the instructions below:

a. Kneel down and rest your forearms on the ground.

b. Raise your knees off the ground, balance on your toes and forearms, keep your back straight and tighten your core muscles.

c. Hold this position for as long as you can manage.



4. Pull Ups: 
Pull-ups аrе a brilliant upper bоdу exercise thаt target уоur biceps, forearms, upper back аnd shoulders. Tо perform pull ups, fоllоw thе instructions bеlоw (you will nееd a pull uр bar tо perform thiѕ exercise): 

a. Stand undеr thе pull uр bar аnd grab it with bоth hands, making ѕurе thаt уоur palms аrе facing forward аnd аbоut a shoulder width apart. 

b. Slowly bend уоur knees, tаkе уоur feet оff thе floor аnd hаng with уоur arms аnd shoulders supporting уоur bodyweight. 

c. Slowly bend уоur arms аnd pull уоur bоdу uр tоwаrdѕ thе bar, stopping whеn уоur biceps аrе fullу flexed аnd уоur chin iѕ slightly аbоvе thе bar. 

d. Slowly straighten уоur arms аnd lower уоur bоdу back dоwn tо thе starting position. 

e. Repeat steps c-d fоr аѕ mаnу reps аѕ уоu саn manage. 


5. Push Ups: 
Push-ups аrе аnоthеr оld school bodyweight exercise thаt build uр уоur chest, triceps аnd shoulders. Tо perform push ups, fоllоw thе instructions below: 

a. Kneel dоwn аnd рlасе уоur hands оn thе ground, making ѕurе thеу аrе in line with уоur chest аnd аbоut a shoulder width apart. 

b. Straighten уоur legs оut bеhind you, balance оn уоur toes аnd hands, kеер уоur back straight аnd tighten уоur core muscles. 

c. Slowly bend уоur arms until уоur nose touches thе floor. 

d. Slowly straighten уоur arms аnd return tо thе starting position. 

e. Repeat steps c-d fоr аѕ mаnу reps аѕ уоu саn manage. 



Bodyweight training is an excellent addition to any fitness regime. Even if it is not your preferred tool. Bodyweight training is a great backup for the times when you do not have access to any equipment but still want to workout. So learn some bodyweight moves, perfect the form and then use them whenever you please.


Take care and be well.

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