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Alright, team, let's talk about a topic that hits close to home for many of us as we hit the big 4-0: losing those pesky love handles and shedding some excess weight. But fear not, because today we're diving into the nitty-gritty of calorie counting and fat loss, specifically tailored for the over-40 crowd. So grab a cuppa and let's get started on this journey to a healthier, fitter you!
Understanding Caloric Needs: Now, before we get into the calorie counting business, let's quickly touch on the basics. You see, losing fat boils down to one simple principle: creating a calorie deficit. That means burning more calories than you're taking in. Easy, right? Well, not so fast. There are a few factors we need to consider first. Factors Influencing Caloric Needs: A few things come into play when figuring out how many calories you need to ditch that spare tire: 1. Basal Metabolic Rate (BMR): This is basically the number of calories your body needs to keep the lights on while you're chilling like a villain. And guess what? As we age, our BMR tends to take a nosedive. Blame it on the ageing process – it's like our bodies decide to go on an energy-saving mode! 2. Activity Level: Now, this one's a no-brainer. The more you move, the more calories you burn. But as we get older, it's important to adjust our activity levels to match our abilities. No shame in taking it easy, folks. 3. Muscle Mass: Ah, muscle – the secret weapon in the battle against the bulge. You see, muscle burns more calories than fat, even when you're just chilling on the couch binge-watching your favourite show. So, it pays to pump some iron and build those muscles. Calculating Caloric Needs: Alright, time to crunch some numbers. There are a few ways to figure out how many calories you should be chowing down on: 1. Total Daily Energy Expenditure (TDEE): This fancy term basically means the total number of calories you burn in a day, including your BMR and all the moving and shaking you do. You can use online calculators or equations to work out your TDEE – it's like your own personal fat-burning magic number! 2. Caloric Deficit: Now, here's the fun part. To lose fat, you've got to eat fewer calories than your TDEE. But don't go overboard – a moderate deficit of around 500 to 750 calories a day should do the trick. Slow and steady wins the race, folks! Caution: If a calorie tracker tells you you are in a calorie deficit BUT you cant lose weight then you aren't in a calorie deficit and you will need to adjust the calories. Don't get too attached to the numbers, a calculator can only tell you so much. It doesn't know you're personal requirements Practical Tips for Fat Loss After 40: Alright, now that we've got the basics down, let's talk turkey – or rather, veggies and lean proteins. Here are a few practical tips to help you on your fat loss journey: 1. Eat Nutrient-Dense Foods: Think fruits, veggies, lean meats, and whole grains. You know, the good stuff that's packed with vitamins and minerals – none of that processed junk! 2. Watch Your Portions: Ain't nobody got time for super-sized meals. Keep an eye on your portion sizes and don't overdo it – unless you want to end up feeling like a stuffed turkey! 3. Protein Power: Protein is your best mate when it comes to losing fat. Load up on chicken, fish, eggs, and beans to keep you feeling full and satisfied. 4. Get Moving: Time to dust off those trainers and get moving! Aim for a mix of cardio and strength training to torch those calories and build some muscle. 5. Chill Out: Stress can wreak havoc on your waistline, so take some time to relax and unwind. Whether it's yoga, meditation, or just kicking back with a good book, do whatever floats your boat. Conclusion: So there you have it, folks – the lowdown on losing fat after 40. Remember, it's all about finding the right balance and making sustainable changes to your lifestyle. No crash diets or extreme workouts required – just good old-fashioned common sense and a dash of determination. But hey, if you're feeling a bit overwhelmed and need some extra guidance on your journey to a fitter, healthier you, why not book a discovery call with one of our expert coaches? They'll be more than happy to lend a helping hand and steer you in the right direction. So go on, give it a go, and let's toast to a healthier, happier you! Cheers!
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Conquer Your Core After 40! [Free Guide]
Forget flimsy six-packs - we're talking functional powerhouses here! Welcome, to your guide to building a strong, stable core that empowers you to conquer any challenge, from grocery bags to grandchildren and beyond. Growing Younger your one-stop shop for fitness, nutrition, and accountability, is here to ditch the backaches and unveil the inner athlete hiding within you. This guide is your cheat sheet to crafting a core of steel that will support you in everything you do. Why a Strong Core Matters: Beyond the "flat abs" fantasy (although, hello, confidence boost!), a strong core offers a treasure trove of benefits: Improved posture: Say goodbye to slouching and hello to upright confidence! A strong core supports your spine, preventing aches and pains. Boosted stability and balance: From navigating uneven terrain to mastering yoga poses, stable core keeps you grounded and sure-footed. Reduced risk of injury: Strong core muscles protect your back and reduce the risk of injury, especially in everyday activities. Confidence boost: Feeling strong and in control of your body is an amazing feeling! So How can you get the Free Guide? Well we are real people and love real interactions, so all you need to do is email [email protected] and in the Title put : 'Conquer Your Core After 40! [Free Guide]' I will then send it over in a PDF. Have a great day! Do you ever wonder how elite athletes maintain their motivation day in and day out?
The truth is, they face the same struggles as the rest of us. The key difference lies in their ability to harness motivation effectively. Whether you're aiming to shed pounds, tone up, or manage injuries, staying motivated is essential. Here's how you can do it: 1. **Invest in a Coach:** Accountability is crucial, and a coach provides just that. Consider Jane, a 45-year-old executive juggling a hectic schedule. Despite her best intentions, she struggled to prioritize workouts and maintain consistency. However, upon enlisting the help of a personal trainer at Growing Younger Fitness Studio, Jane found newfound accountability and guidance. Her coach tailored workouts to her needs, tracked her progress, and provided invaluable support, keeping her on track toward her goals. (Book a discovery call here) 2. **Celebrate Quick Wins:** Our brains thrive on immediate rewards. Meet John, a 50-year-old father determined to reclaim his fitness. After just two weeks of regular workouts, John noticed increased energy levels and improved mood. His coach applauded his dedication and highlighted his achievements, boosting his motivation further. By acknowledging small victories along the way, John felt inspired to continue his journey towards optimal health. 3. **Set Short-Term Challenges:** Short-term goals inject excitement into your fitness journey. Take Sarah, a 55-year-old retiree looking to improve her strength and flexibility. She embarked on a six-week challenge at Growing Younger Fitness Studio, focusing on core stability and mobility. While the challenge provided initial motivation, Sarah knew the real test lay in maintaining her progress afterward. With her coach's guidance, she developed a sustainable post-challenge plan, ensuring her efforts yielded long-lasting results. 4. **Make It a Habit:** Consistency is key to success. Meet Mike, a 48-year-old professional recovering from a knee injury. Initially hesitant to return to exercise, Mike committed to a structured rehabilitation program under his coach's supervision. Despite facing occasional setbacks and bouts of low motivation, Mike persisted, gradually building momentum. Over time, his workouts became ingrained habits, and he found joy in his newfound strength and resilience. 5. **Track Your Progress:** Monitoring your workouts, nutrition, and sleep patterns provides valuable insights. Consider Lisa, a 42-year-old mother striving to strike a balance between work and wellness. By diligently logging her meals, workouts, and sleep quality, Lisa identified patterns affecting her energy levels and motivation. Armed with this knowledge, she made informed adjustments to her routine, optimizing her performance both in and out of the gym. 6. **Utilise Planning Tools:** Plan your meals and workouts in advance to stay on track. Meet David, a 49-year-old entrepreneur with a hectic schedule. By prepping his meals and scheduling workouts in advance using apps like MyFitnessPal and Google Calendar, David eliminated guesswork and minimized decision fatigue. With his nutrition and training regimen seamlessly integrated into his daily routine, David felt empowered to prioritize his health amidst his busy lifestyle. 7. **Focus on Consistency:** Strive for steady progress rather than occasional perfection. Take Mark, a 47-year-old weekend warrior passionate about cycling. While Mark occasionally pushed himself to the limit during intense training sessions, he recognized the importance of recovery and consistency. By adopting a balanced approach to his fitness routine, Mark avoided burnout and injury, ultimately achieving sustainable long-term gains in strength and endurance. Embrace the Journey: Achieving your fitness goals isn't solely about motivation; it's about commitment and resilience. By implementing these strategies, you can navigate challenges with confidence and emerge stronger than ever. Chris Cooper - 'The days when you feel the LEAST motivation are the days you'll get the BEST results." Stay consistent, stay focused, and enjoy the journey towards a healthier, happier you. Let's Chat! You've read the tips, digested the science, and maybe even felt a spark of excitement about turning back your metabolic clock. But where do you go from here? That's where I come in! I'm passionate about helping people like you reclaim their metabolic mojo and embrace a healthy, vibrant life at any age. We offer free discovery calls where we can delve deeper into your unique goals, challenges, and lifestyle. Booking your call is easy! Simply click the link below to choose a time that works for you. It's completely free, with no pressure to commit. Let's chat, connect, and ignite that metabolic fire together! Remember, you're not alone in this. I'm here to be your partner, your cheerleader, and your metabolic guru. Let's turn back the clock, one delicious bite, one invigorating workout, and one empowering conversation at a time. Here's to a healthier, happier, and more vibrant you! P.S. Don't forget to share this post with your friends and family who might be facing similar metabolic challenges. Together, we can create a community of empowered individuals who are taking control of their health and well-being! Are you tired of shaky steps and wobbly wobbles? Wishing you could tackle hills without feeling like a mountain goat in stilettos?
Welcome to your guide to strong, steady legs that empower you to conquer any climb, literal or metaphorical! Growing Younger your one-stop shop for fitness, nutrition, and accountability, is here to ditch the wobbly knees and unveil the confident adventurer hiding within you. This guide is your cheat sheet to building those sturdy limbs that will carry you wherever you dream. Why Strong Legs Matter: Beyond the aesthetic (hello, toned thighs!), strong legs offer a treasure trove of benefits: The Key to Strong, Steady Legs: Forget endless leg presses! The secret weapon for over-40 leg-toning is compound exercises. These bad boys work multiple muscle groups at once, giving you more bang for your buck. Think squats, lunges, step-ups, and deadlifts – they'll sculpt your quads, hamstrings, glutes, and calves like magic. ✨
If you would like the FREE guide complete with the science, videos and detailed instructions email your request for the guide to [email protected] Put FREE Leg GUIDE in the title. Now LETS CHAT I'm passionate about helping people like you reclaim their metabolic mojo and embrace a healthy, vibrant life at any age. We offer free discovery calls where we can delve deeper into your unique goals, challenges, and lifestyle. Think of it as a personalised roadmap to your metabolic revival. We'll discuss:
Unlock the Secret to Effective Weight Loss with Type 2 Diabetes: Actionable Tips Backed by Research3/21/2023 Losing weight can be a challenge for anyone, but it can be especially difficult for people with type 2 diabetes. In addition to the usual obstacles, such as busy schedules and temptation, managing blood sugar levels can be a unique challenge. However, with the right approach, it is possible to lose weight and manage diabetes effectively. Here are some tips to help you get started:
Consult with your healthcare teamBefore starting any weight loss program, it is important to talk to your healthcare team. This includes your doctor, nurse, dietitian or diabetes educator, or one of the coaches at Growing Younger They can help you create a plan that is safe and effective for you, taking into account your individual needs and health status. Actionable Tips:
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Menopause is a natural part of a woman's life and can bring about a range of physical and emotional changes. These changes can be difficult to manage, but regular exercise can make a significant difference in managing symptoms and improving overall health and well-being. In this blog post, we'll explore the emotional benefits of exercise for menopause, backed by scientific evidence.
If you are struggling: Here is a special invitation to Join Our Master Your Metabolism Programme Our Master Your Metabolism programme can help you achieve the results you desire! Here are some benefits you can enjoy:
The Power of Whey Protein for People Over 40: Tips for Choosing a High-Quality Brand
As we age, our bodies require more protein to maintain muscle mass and support overall health and wellness. While there are many sources of protein available, one of the best options for people over 40 is whey protein, a complete protein derived from milk that contains all nine essential amino acids. So why is whey protein such a powerful supplement for people over 40? Here are just a few of the benefits: Promotes muscle growth and repair: As we age, our muscles naturally begin to break down and lose mass. This can lead to a number of negative health outcomes, including increased risk of falls, fractures, and chronic diseases. Whey protein has been shown to be highly effective at promoting muscle growth and repair, making it an essential part of any fitness or wellness routine for people over 40.In fact, a study published in the Journal of the American Geriatrics Society found that older adults who consumed whey protein supplements for 6 months saw significant improvements in muscle mass, strength, and function compared to a control group who did not consume the supplements. Supports immune function: Another key benefit of whey protein is its ability to support immune function, which can become compromised as we age. One study published in the Journal of Nutrition found that older adults who consumed whey protein supplements had higher levels of glutathione, an antioxidant that plays a critical role in immune function and disease prevention. May help to reduce inflammation: Chronic inflammation is a common problem among older adults and is associated with a number of chronic diseases, including heart disease, diabetes, and Alzheimer's disease. However, whey protein has been shown to have powerful anti-inflammatory properties, which may help to reduce the risk of these and other age-related health issues. For example, a study published in the Journal of Dairy Science found that older adults who consumed whey protein supplements had lower levels of C-reactive protein, a marker of inflammation, compared to a control group who did not consume the supplements. Can aid in weight loss efforts: Finally, whey protein may also be beneficial for people over 40 who are looking to lose weight or maintain a healthy weight. One reason for this is its high thermic effect, which means that it requires more energy to digest and absorb than other macronutrients like carbohydrates and fat.In addition, whey protein has been shown to increase feelings of fullness and reduce cravings, which can help to promote healthier eating habits and reduce overall calorie intake. When it comes to choosing a high-quality whey protein supplement, there are a few things to keep in mind. Look for a product that is low in sugar and other unnecessary additives, and opt for a powder rather than a pre-mixed shake to avoid excess calories and artificial flavors. It's also important to consider your individual needs and goals when choosing a product, such as the level of protein content and the blend of different types of protein. By incorporating a high-quality whey protein supplement into your daily routine, you can reap the many benefits that this powerful supplement has to offer. So why not give it a try and see how it can help you achieve your health and wellness goals as you age? If you need help in terms of your health and fitness book in a FREE discovery call here Popcorn Power: How This Delicious Snack Can Help You Shed Pounds and Keep Them Off for Good2/23/2023 Popcorn has long been considered a favorite snack food for moviegoers and casual snackers alike. But did you know that popcorn can also be a great aid in weight loss, especially for those over 40? As someone who has personally lost 20kgs and kept it off for 14 years by incorporating popcorn into my diet, I can attest to the benefits of this versatile and delicious snack.
One of the key reasons why popcorn can help with weight loss is due to its low calorie content. A serving of air-popped popcorn contains only around 30 calories, making it an ideal snack for those looking to control their calorie intake. In comparison, a serving of potato chips can contain over 150 calories, and a chocolate bar can contain up to 500 calories. But it's not just the low calorie content that makes popcorn a great choice for weight loss. Popcorn is also a high-volume food, which means that you can eat a lot of it without consuming a lot of calories. This is due to the fact that popcorn is made up mostly of air, which means that a single serving can fill up a large bowl. Another reason why popcorn is beneficial for weight loss is due to its thermic effect. The thermic effect of food refers to the amount of energy that your body uses to digest and metabolize the food that you eat. Some foods have a higher thermic effect than others, which means that they require more energy to digest and metabolize. This can help boost your metabolism and burn more calories. Popcorn is a high-fiber food, which means that it has a higher thermic effect than many other snack foods. When you eat a serving of popcorn, your body has to work harder to break down the fiber and digest the kernels. This means that your body burns more calories during the digestion process, which can help boost your metabolism and aid in weight loss. In addition to its low calorie and high-fiber content, popcorn is also a great source of antioxidants. Antioxidants are compounds that help protect your cells from damage caused by free radicals, which are unstable molecules that can contribute to the development of chronic diseases like cancer and heart disease. Popcorn contains higher levels of antioxidants than many fruits and vegetables, which makes it an excellent addition to any healthy diet. It's important to note, however, that not all popcorn is created equal. Pre-packaged microwave popcorn can be loaded with unhealthy additives like artificial flavors, preservatives, and excessive amounts of salt or butter. Instead, opt for air-popped popcorn or lightly seasoned popcorn that you can make at home. This way, you can control the amount of salt and butter that you add, and avoid any unhealthy additives. In conclusion, popcorn is an excellent snack food for those looking to lose weight, especially for those over 40. With its low calorie, high-fiber, and antioxidant-rich qualities, popcorn is a great addition to any healthy diet. So next time you're looking for a guilt-free snack, pop up a batch of air-popped popcorn and enjoy all the benefits it has to offer. Starting a fitness journey can be daunting, especially if you're over 40 and have been out of shape for a while. But the truth is, it's never too late to get started on the path to a healthier, happier you. In this article, we'll dive deeper into each of the seven easily actionable tips to help you overcome the feeling of being too lazy to start your fitness journey and achieve your goals.
Start Small When you're just starting your fitness journey, it's important to start small. Doing too much too soon can lead to burnout or injury, which can set you back even further. Instead, start with small, achievable goals. For example, you can aim to take a 10-minute walk around the block each day. As you get stronger and more confident, you can gradually increase the intensity and duration of your workouts. Starting small also helps you build momentum. By accomplishing small goals, you start to build the confidence and motivation you need to tackle bigger challenges. According to a study published in the Journal of Behavioral Medicine, starting small and gradually increasing the intensity of your workouts can improve exercise adherence and overall physical activity levels in sedentary adults over 50 years old. Find an Exercise You Enjoy: Exercise doesn't have to be a chore. In fact, it's easier to stay motivated when you're doing something you enjoy. The key is to find an exercise that feels fun and rewarding. This could be anything from hiking to swimming to dancing. If you're not sure what you enjoy, try different activities until you find something that feels good. And don't be afraid to mix things up. Doing the same workout every day can get boring, so try to incorporate different activities into your routine to keep things fresh. A study published in the Journal of Aging and Physical Activity found that older adults who participated in a variety of physical activities reported higher levels of enjoyment and adherence to their exercise programs. Set Achievable Goals Setting goals is essential to staying motivated, but it's important to set realistic and achievable goals. If you set goals that are too ambitious, you may get discouraged and give up. Instead, start with small, achievable goals and celebrate your successes along the way. For example, you could set a goal to walk for 30 minutes three times a week. Once you've achieved that goal, you can set a new goal, like running a mile or lifting a certain amount of weight. According to a study published in the American Journal of Preventive Medicine, setting specific and achievable goals can improve exercise adherence and increase physical activity levels in middle-aged and older adults. Remember, the key is to focus on progress, not perfection. It's better to make steady progress towards achievable goals than to strive for perfection and fall short. Keep a Workout Log Keeping a workout log can be a powerful tool for staying motivated. When you write down your workouts, you can see your progress over time. This can be a powerful motivator, especially when you're feeling discouraged. Your workout log can be as simple or as detailed as you like. You can record the type of exercise you did, the duration, the intensity, and how you felt during and after the workout. According to a study published in the Journal of Sport and Exercise Psychology, keeping a workout log can increase exercise adherence and improve performance in older adults. Get Support Starting a fitness journey can be challenging, but you don't have to do it alone. Getting support from friends, family, or a personal trainer can be a game-changer. A personal trainer or coach or programme like Growing Younger can provide guidance, motivation, and support to help you achieve your goals. They can also help you develop a personalized exercise plan that's tailored to your needs and goals. A study published in the Journal of Aging and Physical Activity found that older adults who received support from a personal trainer reported higher levels of exercise adherence and physical activity. If you prefer to exercise with a friend or family member, find someone who shares your goals and schedule regular workout sessions together. Having someone to hold you accountable and provide encouragement can make a big difference in your motivation and adherence to your exercise routine. Make Fitness a Priority To succeed in your fitness journey, it's important to make fitness a priority. This means setting aside time each day for exercise and making it a non-negotiable part of your routine. One way to make fitness a priority is to schedule your workouts at the same time every day. This helps you establish a routine and makes it easier to stick with your plan. You can also make exercise a part of your daily routine by incorporating physical activity into your daily activities. For example, you could take the stairs instead of the elevator or walk to the store instead of driving. A study published in the Journal of Geriatric Physical Therapy found that older adults who made exercise a priority and scheduled it into their daily routines were more likely to adhere to their exercise programs and achieve their goals. Seek Help from a Coach at Growing Younger Finally, if you're struggling to get started on your fitness journey, don't be afraid to seek help from a coach at Growing Younger. Our experienced coaches can provide guidance, support, and motivation to help you achieve your fitness goals. Our coaches can help you develop a personalized exercise plan that's tailored to your needs and goals. They can also provide nutrition guidance and help you make lifestyle changes that support your health and wellness. A study published in the Journal of Strength and Conditioning Research found that working with a personal trainer can improve exercise adherence and performance in older adults. In conclusion, starting a fitness journey can be challenging, especially if you're over 40 and have been out of shape for a while. But by following these seven easily actionable tips, you can overcome the feeling of being too lazy to start your fitness journey and achieve your goals. Remember, it's never too late to start, and with the right mindset, support, and guidance, you can achieve a healthier, happier you. Tennis elbow can be a debilitating condition that limits your daily activities and leaves you in constant pain. Fortunately, there are several exercises and treatments that can help you manage and overcome this condition. First and foremost, it's important to understand the underlying causes of tennis elbow. As mentioned, it's often caused by repetitive use of the forearm muscles and tendons. This can occur in any activity that requires repetitive gripping or twisting motions, such as tennis, golf, gardening, or even using a computer mouse. In some cases, tennis elbow can also be caused by a sudden injury or trauma to the elbow. One of the most effective treatments for tennis elbow is rest and ice. It's important to avoid activities that aggravate the condition and give your body time to heal. Applying ice to the affected area can help to reduce pain and inflammation. In addition to rest and ice, there are several exercises that can help to strengthen the muscles and tendons in your forearm and alleviate the pain associated with tennis elbow. Here are some general exercises that are beneficial for tennis elbow:
It's important to remember that these exercises should be done under the guidance of a medical professional or physical therapist, as they can be harmful if done incorrectly. In addition to these exercises, there are several other treatments that may be beneficial for tennis elbow, such as physical therapy, bracing, and medications. Your doctor can work with you to develop a personalized treatment plan that is tailored to your needs. In conclusion, tennis elbow can be a frustrating and painful condition, but with the right treatment and care, it is possible to manage and overcome it. By incorporating exercises and other treatments into your routine, you can find relief from the pain and get back to doing the things you love. If you need help why not reach out to our team and workout a plan to get on the path to recovery. |
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February 2024
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