| If you have browsed through your favorite
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| | our bodies to know that we don't need
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| bookstore lately in search of help in
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| | that energy we have the ability to change
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| succeeding in your quest to live a
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| | that programming through moderate
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| healthy lifestyle or where to start out
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| | consistent exercise spread over 3 to 5
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| on your fitness program, you probably
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| | days a week.
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| walked out more confused then when you
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| | As an important note please do not get
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| walked in. Looking to the internet in
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| | discourage by all of the charts that have
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| many cases is not much more help due to
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| | been published showing that for example
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| the massive amounts of data to sift
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| | you burn 200 calories after doing a
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| through much of which is geared toward
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| | specific exercise for 30 minutes. The
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| those that mother nature still favors.
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| | truth is that your body continues to burn
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| Lastly much of the information you find
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| | calories at an increase rate long after
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| does nothing more than explain why we
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| | you have stopped exercising and as
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| should be working out and staying active,
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| | previously mentioned your body will learn
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| something we have all heard and are well
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| | to burn more calories on daily basis.
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| aware of at this stage in life.
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| | If cost is a concern one of the most
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| For those of us that mother nature does
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| | effective and efficient exercises is
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| not favor quite as much as before we
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| | walking. With a good pair of walking
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| turned 40 we can read all of the fitness
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| | shoes you are ready to go. From walking
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| articles that we want, sign-up for
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| | through the neighborhood, walking on the
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| various programs, getting a training
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| | track at the local school or walking
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| coach and any number of other options,
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| | through the mall during bad weather you
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| but something the marketing gurus fail to
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| | have an unlimited number of options. In a
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| mention is that biochemically speaking we
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| | number of cities malls have started
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| are not programmed to succeed. Mother
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| | opening their doors long before the
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| Nature has started turning off those
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| | stores open to allow patrons to do their
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| longevity signals, the rebuild/repair
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| | walking without the added challenge of
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| signals and no amount of training is
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| | dodging shoppers.
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| going to change that - sorry. The good
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| | Please do not forget or discount strength
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| news is that we can turn these signals
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| | training. In order to maximize your
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| back on and once we have our bodies in an
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| | benefits gained from exercise it is
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| anabolic (rebuild/repair) state we can
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| | imperative that increase your upper body
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| succeed and in grand fashion. The key to
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| | strength. Most exercising provides great
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| turning those signals back on is DHEA
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| | benefits to all of the large muscles
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| which has been proven in numerous IRB
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| | located in our legs, but does little to
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| certified tests to have a profound impact
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| | increase our upper body strength. If you
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| on the aging process and most importantly
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| | are wondering why the importance of upper
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| returning our bodies, biochemically
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| | body strength/training keep in mind that
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| speaking, to a more youthful state. To do
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| | 65% of your muscles are above your waist.
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| this properly please see a use with the
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| | Research has shown that for most people
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| direction of your health professional to
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| | their upper body muscles are the most
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| have your DHEA sulfate levels tested.
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| | underdeveloped muscles they have. As such
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| While a very powerful and critical
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| | moderate training on alternate days
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| component to any fitness program anyone
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| | provides the most benefit as it gives the
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| 40+ DHEA is not a quick fix and please do
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| | muscles the time required to rebuild and
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| not approach it with this mentality.
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| | repair themselves after being stressed.
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| However, take note that it does work and
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| | It is important to note that we are not
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| as mentioned previously there is a lot of
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| | talking about large amounts of weight as
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| data to support this claim. As an example
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| | most people could benefit significantly
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| a year long study with postmenopausal
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| | from weights ranging from 3lbs to 10lbs.
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| women clearly demonstrated increased bone
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| | Get help! If you are a do-it yourself
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| density, improved glucose tolerance,
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| | type person this is one area that it is
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| enhanced feelings of well being,
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| | strongly recommended that you seek the
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| decreased body fat, increased muscle
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| | guidance of an experienced trainer. There
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| mass, improved liver functions and NO
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| | are numerous details about training that
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| side effects.
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| | can only be taught by and experienced
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| Once you shift your body from a catabolic
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| | trainer and most importantly having that
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| (downward spiral) state back into an
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| | feedback during the workout process is
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| anabolic state of rebuild/repair you are
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| | critical. Being able to correct bad form,
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| ready to get to work.
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| | posture, and/or little details of a
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| First and foremost avoid being a weekend
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| | particular exercise is very important
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| warrior. Those individuals that spend a
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| | prior to developing bad habits.
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| couple weekends a month working out
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| | Stretching is often an overlooked but
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| really do more harm than good. In short
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| | very critical component for the success
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| their bodies simply don't ever have an
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| | of any fitness program. Strength,
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| opportunity to increase strength,
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| | flexibility and reduced chances for
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| flexibility and/or stamina and in short
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| | injury are benefits of proper stretching
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| they are putting themselves in a position
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| | both before, after and during your
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| whereby they are much more susceptible to
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| | workouts. Yes, during your workout.
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| injury. Consistent exercise spread
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| | Moving through the complete range of
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| throughout the entire week is much more
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| | motion for a given exercise not only
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| beneficial.
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| | stresses the muscle, but provides the
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| Set goals. Whatever your goals for taking
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| | stretching of the muscles that is
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| up a fitness/wellness program put them in
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| | required for full range of motion. Many
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| writing and just as importantly put them
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| | times people feel that the stretching
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| somewhere that you will see them often.
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| | part of the workout is optional, they
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| Share them with a friend; find yourself
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| | don't schedule time for that part of the
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| an accountability partner; a workout
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| | workout and when sporting some sore
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| partner; or your spouse. By taking this
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| | muscles stretching isn't any fun, but
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| small step you have just greatly
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| | your success greatly depends on this
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| increased your odds of success. Clearly
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| | often overlooked component.
|
| defined goals are a critical step towards
| |
| | Rest and Relaxation are just as important
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| success in any devour. Along the lines of
| |
| | if not more important than the exercise
|
| setting goals, make your goals achievable
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| | part of your routine. It boils down to
|
| and realistic. One of the biggest
| |
| | the fact that your muscles do not grow
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| contributors to people failing when
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| | while you are in the gym. That is where
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| starting out with a new workout regimen
| |
| | they are being stressed, broken down and
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| is discouragement - we are wired to like
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| | tore down due to the stressors of the
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| success. Set some realistic short term
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| | exercises that you are putting them
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| goals that can be stepping stones towards
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| | through. Once you have torn your muscles
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| your bigger long term goals. Remember it
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| | down, they need time to rebuild and
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| is important to see progress and the best
| |
| | repair themselves. For young athletes
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| way to measure that progress is to have
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| | over training is often one of the biggest
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| goals.
| |
| | reasons they are not performing at their
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| Moderation is the key. Moderate
| |
| | maximum potential.
|
| consistent exercise is proven to
| |
| | Armed with the above tips you are much
|
| stimulate your metabolism, promote weight
| |
| | more likely to succeed. Remember to get
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| loss and most importantly reduces your
| |
| | the important nutrients that your body
|
| risk of injury. Remember that you are
| |
| | needs to maintain an anabolic state,
|
| actually reprogramming your body, over
| |
| | maintain a consistent moderate workout
|
| time, to use the calories that you take
| |
| | pattern, find a workout routine that fits
|
| in daily for energy, rebuilding your
| |
| | your schedule and provides adequate
|
| muscles and not storing it as fat. When
| |
| | stimulation for both your upper and lower
|
| we are sedentary our bodies learn that we
| |
| | body, get help from a professional
|
| don't need a lot of that extra energy,
| |
| | trainer/coach, remember to stretch both
|
| the muscles are NOT working and as such
| |
| | before and after your workouts, and
|
| it is much easier to simply store those
| |
| | lastly relax.
|
| calories as fat. Just as we can program
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