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Tuesday, May 6, 2008

Looking Good At 40 | Weight Training Over Forty To Fight Fat

If looking good at 40 is your goal then you need to include weight training as part of your exercise routine. Building and maintaining muscle mass is one of the most important things for fitness over forty.

Did you know that between the ages of 25 and 65 we generally lose between 30-40 percent of our muscle mass? And as we lose this muscle, we lose our ability to burn calories. That is why we gain weight when we age. A woman's body fat percentage usually rises from 25 to 43 percent while a man can expect to see a rise from 18 to 38 percent. That is why people go from being young and fit to old and fat!

Here are the numbers that show why this happens:

35 calories are burned by one pound of muscle each day
2 calories are burned by one pound of fat

It isn't hard to see why the fat keeps on growing.

1/2 pound of LOST MUSCLE each year after 35
1 1/2 pounds of MORE FAT is added each year after 35

This means that one year ago you were burning 15 more calories each day then you are now. And if you don't add weight training to your fitness routine then this trend will continue and you will get fatter.

Everyone needs to have a fitness program that includes weight training. This will increase your muscle mass, increase the amount of calories you burn and help to reverse the affects of aging.

Studies show that weight training will not only increase the length of your life in general, but it will also increase the freedom you have as you age. With a continual decline in muscle mass, the elderly end up too weak to look after themselves and are therefore forced into some sort of assisted living program.

And this can happen at a younger age then you may think. It is estimated that 25 percent of people over the age of 65 can't get dress, bathe, eat or get out of bed without some sort of assistance. This number increase to 50 percent by age 85. But there is a way to avoid this.

Weight training over forty, or at any age, can and will reverse this. Even the elderly can regain their muscle strength with weight training. At any age, muscle cells respond to high intensity weight training. Of course, the younger you start the better. Aerobic training is always thought of when people think of exercise, and it is important, but not as important as weight training over forty.

Looking good over forty can be achieved. It takes commitment and desire to look good and feel good. Weight training over forty will help you reach your goals in more then one way, so add it to your fitness routine and you will be looking good over forty before you know it.

Sunday, March 16, 2008

Looking Good At Forty - What Are You Waiting For?

Looking good at forty is something that you need to take hold of and do now. Too many of us at forty make the mistake of waiting in life until we lose that weight before we buy that new outfit or make ourselves look and feel better. I have also been victim to this thought pattern. I wanted to wait to be completely healthy at forty and it took a while until I thought I was looking as good as other people told me I was.

I kept thinking “I will wait until I am thin, until I buy new clothes, get a new hairdo or go on that beach vacation”. Life is passing us by as we wait so we need to start looking good now, at forty. Do not get me wrong because in past blog spots I have encouraged you to set goals and reward yourself. You still have to set small goals and small rewards. Being healthy and looking good at forty or over is not meant to include total deprivation.

Today, I am talking about the negative thought of never buying new clothes, never updating your wardrobe or your look. That feeling of never being how you want to be, so you just decide not to do anything. Looking good at forty doesn’t mean you have to be perfect or have reached all of your goals(do either of those things happen to any of us?). It just means acceptance of who you are at each stage along the way and looking good at each of those stages. Age shouldn’t matter either. Are you forty, fifty or sixty, even beyond? I plan on looking good at all of those ages.

As we lose weight and tone our bodies at forty, you naturally will decrease your size of clothing. If you continue to wear the cloths that you started out with, you will be become depressed. I know I did. My thought pattern turned to what’s the point? I look the same as I did last month. Your friends and family won’t notice your hard work either. This will also reinforce the thoughts of what’s the point. Those clothes represent how you looked before, not how you look now.

Again, what are you waiting for? Start looking good at forty now. Go shopping today, get a new piece. If you are still not convinced that you want to spend money on yourself, until your plan is complete, then start slow. Try buying shoes. Shoes will never be too big and will increase your self esteem. Try a new hair do, cut or color, this will keep you up and positive.

As you body and lifestyle changes so should your self esteem and how you present yourself. Looking good at forty is fun and you need to start doing it now!

Allison Holt
Fit Over Forty

Friday, February 15, 2008

Hormonal Changes When You Near Forty And Over

It has been a crazy week for me and I apologize for not posting more. But, I am here today and would like to talk about hormonal changes when you near forty and when you are over forty. We all have heard that our hormone levels change, but what changes and what do these changes mean?

These hormonal changes are a bit different for a woman over 40 then for a man over 40. In both, hormones regulate our appetite, energy levels, sexual functions, digestion, metabolism etc. The list is long and that is why hormones are very important to overall health over 40.

Both men and women see drops of 2 very important hormones. Human growth hormone or "HGH", and our sex hormones. They drop on average 14% per decade after puberty. This can lead to "androcline" in men and "menopause" in women. This can lead to osteoporosis in either sex.

Another reaction that the body has to the decline of these hormones is the loss of lean muscle mass. As we get older we lose it and generally replace it with fat. In men, the main cause is a drop in testosterone that is also tied to sex drive.

In women over 40 there is also a drop in testosterone. But more importantly, 5 to 8 years before menopause, women start to see a drop experience a drop in progesterone and estrogen. Estrogen is produced by fat cells, so the bodies response to the drop in its' levels is to increase body fat, mostly around the waist. Progesterone helps the body burn fat and stimulates the thyroid. So, a drop in it leads to a loss of lean muscle mass and possible weight gain.

To combat this both sexes need to step up their fitness programs and review their diets. As we age, we need to do what we can to keep our hormone levels balanced and to counter-act these changes. The Fit Over Forty program deals with these issues head on and I encourage you to get on it today.

You can also supplement your diet to get more of these hormones naturally. Increase the levels of soy and flax seed in your diet. Or pickup a supplement that contains these items. There are many great supplements that can help you regualte your hormones and also have a lot of protein to help combat the loss of muscle mass.

You can also find supplements that will increase your testosterone levels and HGH levels. they do work, but make sure you talk to your doctor or dietician before adding these types of products.

Take care,

Allison Holt
Fit Over Forty

Monday, February 11, 2008

Slowing Metabolism And Aging

A slowing metabolism and aging are tied together. Your metabolism is at its highest when you are young and gradually slows as you age. The most significant slow down begins once you hit you mid-thirties. It will affect you during your Fit Over Forty plan.

The main reason for the slow down is the loss of muscle mass and the decrease in physical activity. So, turn those things around. Get active and stop the loss of muscle mass. Lifting weights or doing resistance training are both great ways to gain muscle mass. More muscle will burn more calories,whether you are at rest or being active.

Calories are the next important aspect of changing your metabolism. Don't starve yourself. This causes your body to shut down and reduce the amount of calories it uses. So if you are only eating 100o calories per day, your body will adjust to that and you won't lose weight. You also need to eat regularly so that your body is always burning calories.

Aim to eat 6-8 times a day and watch what it is you are eating. It has been shown that eating more protein will help. When you eat protein your body releases a hormome called glucagon. This hormone causes your body to release fat into your blood, where it gets used or burned off. So, the more protein you eat, the more fat you will lose.

Avoid refined grains and sugars. There are a lot of foods that have refined grains, such as pastas, breads, cookies, crackers, etc. Eating these types of foods releases insulin into your blood stream. It acts in an opposite way to glucagon. By helping your body absorb glucose (sugar) insulin plays a large part in you gaining weight.

I'm not saying avoid all of those foods, but look for ones that contain less refined grains and more whole grains. Whole grains contain a lot of vitamins and have a lot of benefits including helping with weight loss and the prevention of type II diabetes. Also try to eat a lot of fruit, vegetables and beans. Of course avoid foods high in fat and sugars. Read the labels of products and shop smart. If its not in the house you can't eat it without making an effort to go out and get it.

Metabolism and the way that it changes as we age is something we all have to deal with. But, your actions will affect whether it slows down or if it keeps on burning calories for you. Stay active and include some weight training. Watch your diet and eat whole grain products. Your metabolism is flexible and can be given a boost to keep you in shape and looking good.

We all need a good plan and I suggest that you start with the Fit Over Forty plan. It is a top to bottom complete plan that includes ways to lose weight, gain muscle mass and increase your bone density. Get the plan that was made for an aging body and turn your life around.

Allison Holt
Fit Over Forty

Wednesday, February 6, 2008

Being A Woman Over 40 - Osteoporosis & Low Bone Mass

As we age, many of us will experience changes in our bone mass which will eventually may lead to osteoporosis. Being a woman over 40 puts you in a higher risk group so you need to be vigilant about this. Osteoporosis can lead to serious fractures, and keep us out of action as we heal. It is characterized by low bone mass and loss of bone tissue that may lead to weak and fragile bones. If you have osteoporosis, you have an increased risk for fractured bones, particularly in the hip, spine, and wrist.

Osteoporosis is caused by changes in the body of a woman over 40, that change the absorption of calcium by our body. The leading cause of osteoporosis is a lack of certain hormones, particularly estrogen in women and androgen in men. Women, especially those older than 60 years, are frequently diagnosed with the disease.

Factors that may contribute to bone loss in a woman over 40 include inadequate intake of calcium and vitamin D, lack of weight-bearing exercise, and other age-related changes in addition to lack of estrogen.

Many diet and exercise changes can change the road to osteoporosis. Or at least slow it down. If you are a woman over 40 you will want to follow a diet that contains the appropriate amount of calcium, protein and vitamin D. High calcium foods include milk, cheese, salmon and green leafy vegetables.

Exercise can also slow the process down. Exercises that will help include walking, swimming, and especially weight training. A program such as Fit Over Forty, will start to build lean muscle mass. Lean muscle mass will make your body and bones strong, therefore assisting in slowing down the aging process and the possible onset of osteoporosis.

You need to make sure that you're doing weight bearing exercises, as that works you body out hard and keeps your bones strong. The Fit Over Forty program focuses in on specific exercises and weight training for the building of bone mass and are the ones that I use regularily.

Take care,

Allison Holt
Fit Over Forty

Tuesday, February 5, 2008

Fitness Over 40 Means Commitment to the Plan

One of the most important things to do when you decide to start out on the path to fitness over 40 and changing your life is commitment. You must commit to becoming a new you. If you don't, your old habits will take over. Remember, you have been the old you for a long, long time. It won't be easy to break those habits.

Commitment is key to a successful weight loss and fitness plan. I have written an article on "Commitment To The Plan" and want everyone to read it. Consider it required reading for Fitness Over 40. Here it is :
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The weight loss journey can be long and hard and it can be harder when you are talking about fitness over 40. So you need a plan to help you succeed. Statistics will show you that every successful weight loss plan will include a good nutrition plan and a dedicated exercise plan. It sounds pretty simple, but if you just use those two elements weight loss will always seem to be just around the corner. Fortunately, I've found that there is more to it and what you need to add. Adding commitment to your plan is the underlying key to success. All of these things can be found in a good program, such as "Fit Over Forty" by Jon Benson.

Fitness over 40 is attainable with a solid plan and commitment to it. It's a mind set, a life changing choice, and you will need motivation to change. It can be found in the Fit Over Forty program. Besides a great fitness plan you will also get motivation from people who have done amazing things. I know that one of the best ways to stay committed is to hear about great results from other people. People that you can relate to and gain confidence from by hearing and seeing that their own commitment paid off in amazing results. Now that you have a plan to start on your road to weight loss you first must pick your key elements and then a program to build around them.

Your diet and commitment to it is very important. If you are a woman over 40 you probably lead a busy life. So, start with exploring different diet and food choice options that will fit into your busy lifestyle and budget. Your diet must be able to accommodate you when you are out having fun and be easy to follow so that it is flexible enough for everyday. If you are the type of person that does not like salads, for example, then you must find a plan that does not include salad. Don't include items you don't really like and add more items you do to your diet plan. Eating what you enjoy will make it easier for you to stick to it.

Remember, Fit Over Forty is about changing your lifestyle. Stick to your plan and if you need any help ask me!! I will answer all questions and put the best ones in my monthly newsletter. Sign up if you haven't already.
Take care,
Allison Holt

Monday, February 4, 2008

Being A Woman Over 40 - Dealing With Changes

When you become a woman over 40, your life and body make significant changes. These changes include slower metabolism, hormonal changes, the natural aging process and overall lifestyle changes. Some may ask if all of these things happen to every woman over 40?

Are they myths or facts? I believe that they are facts. These are facts that every woman over 40 faces and has to deal with when she is approaching 40 and when she is over 40. However, the choice is up to you about how to deal with the changes. They are facts but how you allow your body to progress through the aging process is up to you.

There are basically two paths to choose from. By leading a sedentary lifestyle you will be making the choice to take a path that will lead to extra pounds and all of the problems associated with that. It is the easiest and most likely path because of that fact. People generally choose easy and the same can be said for a woman over 40.

But you do have the choice of another path, the path to be Fit Over Forty. You too can face the facts of aging head on and turn them into myths. I encourage you to start the program, Fit Over Forty, as your first step in changing the myth that being a woman over 40 means being overweight. The program is geared to being over 40 and how your body changes.

With the help of Jon Benson and his Fit Over Forty Program, you can reverse the aging process or at least significantly slow it down. The results are in and it does work. You can change your fate today as it's never too late to start.

This week the posts will be dealing with the changes that are faced by all of us as we move into our forties and go beyond. Whether you are a woman over forty or a man over forty, you can be fit and healthy.

Let me help you help yourself. I am here to listen and support you in your quest. I encourage you to sign up today and stay committed to yourself. Fit Over Forty, that's where you want to be.

Allison Holt

Saturday, February 2, 2008

Don't Be A Slave To The Scale

Society has taught us through the media that the almighty scale and the magic number that appears on it is the answer to some sort of question. Like we can all be rolled into one and described by that number. There are millions of charts out there that tell us where that number should be when we are a certain height and age. Don’t let any of them stand in your way to achieving the Fit Over Forty goal. The charts should be used as a guideline at most.

The scale is one of many tools that you should use when you are on your weight loss journey. It is only a tool though, not a true indication of your overall fitness level.
On your weight loss track, keep the scale numbers in check. Weighing yourself daily and being obsessed by the changes in the number can be hard on you mentally. Weight loss is a life long journey, not a short vacation. The scale should be treated as a guide.

One of the other guides you need to use is body measurements. At the start of your journey you should take all of your measurements. Measure your chest, hips, stomach and your thighs and biceps. Monthly you should re-measure yourself. The changes in your inches may be slow but they will also let you know where you are in your plan for fitness over 40.

I believe overall success on your plan should be measured on how you feel. Your health and how you feel should be your check point. When starting a weight loss and exercise program, you will have many ups and down, high and low points. The bottom line is that by being Fit Over Forty you will achieve your ultimate health, and in turn, you will have truly met your goal. Don’t become a slave to your scale.

Take Care,

Allison Holt
Fit Over Forty

Friday, February 1, 2008

Take The Truth Sermon For Fitness Over 40

Here are the hard cold facts about friends, family and your fitness over 40. Your family and friends are nice people and they do not want to hurt your feelings. People are genuinely nice people and do not want to say hurtful things to their loved ones.

If you do not believe me, ask them “Would you describe me as being Fit Over Forty?” If they are like my loved ones, they will gracefully tell you yes or squirm out of answering it. Is this true with your family too?

It is not that they don't know the truth or want to lie to you. They just don't want to hurt you. I am the same way. I will tell myself the truth about myself. But I have a hard time telling others the truth about themselves. Being honest can sometimes feel like your being mean to someone.

That is what the truth sermon is about. You need to have the truth sermon with yourself and the one other person that you trust the most to be honest with you. Take the truth sermon together and be honest to each other. Look at where you are and where you want to be truthfully and what is needed to get there.

If you want to really measure your success take a picture of yourself naked or in your bathing suit. Which did you choose? How comfortable are you seeing yourself naked? Just wondering... lol

Anyhow, pictures are worth a thousand words. So, I suggest that as you are on your quest to be Fit Over Forty, you take pictures on a weekly or monthly basis. You will soon see that your hard work on fitness over 40 is paying off. You will be proud of the pictures and the change they will show.

When I first tried this I was afraid to look at the initial picture. Now I am excited to get all my pictures out and compare the weeks and months. I am proud of my progress at becoming who I am today and the journey I tok to get there. You will be too. Take a leap of faith and start your own journey.

Allison Holt
Fit Over Forty

Tuesday, January 29, 2008

Be Fit Over Forty - Use The Top 10 Tips To Trick Yourself Into Weight Loss

This is an article I wrote that has some great tips. I think everyone will find something in these tips that they can use. You always need to change things up a little bit every now and then to keep your routine fresh. These tips will help.

Here is the article:
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To be Fit Over 40 you need to be able to stay focused and on track to succeed. That is why motivation and staying on your diet and weight loss plan can sometimes be a challenging mind game.

Over the years of trying this diet and that diet I am sure you have found that there are times when it is hard to stay on track then other times when things just seem to go fine. It is during the hard times that we need the motivation and the strength to stay on track.

Sometimes it takes everything you have to do this. There seems to be countless hours that seem to drag on when you are hungry and can only think about food. Well there is help in staying on track and fit over forty.

I have found that you can trick your mind and body into losing weight. You can actually make yourself feel full and get rid of those cravings. You can forget abut food and get back to the other things that need your attention.

I want to share these with you so and have came up with the following list to help everyone stay Fit Over 40.

Here they are:

The Top 10 List Of All Time Weight Loss Mind Tricks:

1. Drink 6 to 8 glasses of cold water per day. You hear this often and for good reason. Most people don't do it. They think they are drinking that much but aren't. So, count out your glasses for a few days and get used to how much water it actually is. Ensure that you drink one glass of water prior to each meal to help fill you up. Also, if it is cold that is even better, as your body will need to burn a few extra calories to heat you back up.

2. Eat something for breakfast and make sure it includes a small portion of protein. Rev up your engine for maximum metabolism burn. This kick start to the day will keep your metabolism high through-out the day. Again it is something you hear all of the time because people ignore it. And just so you know, 2 cups of coffee does not count as breakfast!

3. Carry a bag of carrots or your favorite vegetable with you all of the time to use for emergency snacks when you get hungry. Carrots are my favorite because they are crunchy, they are sweet, they are good for you and you can't really eat too many. Do I need to say anymore?

Click Here To Read The Complete Article



Using just one or two of these tips will help. Don't try to make too many change at once. Like most things, you need to pace yourself. Set yourself up to succeed at losing weight this time!

Bye for now,

Allison Holt
Fit Over 40

Monday, January 28, 2008

Being Fit Over Forty

Being Fit Over Forty is not easy not do on your own. And for a lot of people, including myself, friends and family try to help, but just don't get it. You know how it goes, you tell some friends and family and the next thing you know they are watching everything you eat and giving you funny looks when you eat something 'good'. I can't stand it, so I keep it to myself. That makes it harder, so you need someone to turn to.

Well, that is what I am here for. Tell me, Allison Holt, what you are working towards. Let me know how you are doing and ask me the questions and get the support you need. I can't see you and won't give you any guilt. I will just be here to help, no questions. Just support, more support and some motivation thrown in because we all need it.

So, get started, sign up for my newsletter and follow my blog to fitness and weight loss. Have any questions? Let me know what they are and I will answer them on the blog.

Bye for now,

Allison Holt
Fit Over 40