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