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.

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

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

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

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.

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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

Fit Over Forty

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

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