Dieters who maintain a food diary lose two times as much weight as people who maintained no records, based on a recent study by Kaiser’s Center for Health Research. But while keeping a diary holds you responsible for how you treat your body it differs from sticking to a healthy eating routine. Personal trainers advocate these strategies to keep you stimulated and inspired to work out.
Join a fitness program
Transfer your thinking to be like an athlete, from the couch potato attitude. This might seem like a huge challenge, but it is not quite as huge of a jump as you may believe. There is nothing more inspiring or occasionally even frightening than than running a 5k. If you’re going to do it then enroll early and devote yourself to a fitness plan that can get you in shape by race day.
Establish clear goals
Establish clear and precise goals, and as you progress toward your target, you will see a ripple effect beginning to happen and things will fall into place in your work, home life and health. The target does not even need to be an organized race. Perhaps it is an assignment to fit into that bikini or into an old pair of jeans buried in your closet. Whatever it’s is, define it, write it down and revisit it.
Get your workouts in, no matter the time of day. Many committed fitness enthusiasts do it every day before the sun comes up or late at night when the children are in bed. Take a seat with your weekly program and try and get in an hour workout daily.
Consider joining an online community or a social media site with nutrition specialists and fitness trainers to get the support from others attempting to slim down and maintaining a healthful eating and exercise routine. Those who get this type of online support are proven to lose three times more weight than individuals going at it alone.
So begin thinking of yourself as an athlete and you’ll start to reap the benefits of a fit, toned physique.
Building Muscle As You Grow Older
The challenge with muscle mass is the fact that after age 40, it begins to fall every year. At 50, the drop off picks up with added speed (yikes!). Thus, if you are not beginning with plenty of muscle in the first place, it is not difficult to see by the time you hit the the age of 50, you might have lost as much as 50% or more of your muscle mass. Quite disheartening, eh?
On the upside however, you have still got time to impede the loss of muscle mas and even build new muscle mass for years to come. Exercise is job #1 to preserve muscle mass. To stave off sarcopenia, the age-associated muscle deterioration that is the muscle equivalent of osteoporosis, the most effective strategy is a two-pronged exercise routine. Alternative resistance training to build and fortify muscles, with aerobic work to improve the flow of blood to the capillaries, building endurance and bringing more oxygen to the muscles.
The Role of High Protein Food
Although an ideal quantity of high quality protein you should eat daily to be able to preserve long term muscle mass has not been definitively confirmed, you can approximately estimate your daily necessities based on the following equation: Take your body weight, split it in half, subtract 10. The resulting number provides you with the approximate quantity of protein you need to be eating daily. Thus, for instance, should you weigh 160 pounds, then half of that’s 80, minus 10 = 70 grams of protein to distribute over the course of a day’s worth of meals. In a nutshell, to slow muscle deterioration, especially for those over 40, high quality protein is really your weapon.
Some food suggestions
If you’re going to eat meat, ensure it’s all-natural chicken or grass fed steak. And when you eat eggs, search for all-natural pasture raised or free range eggs. While poultry and meat are helpful in building muscle, it is also possible to get high quality protein from non-meat sources. A few great sources of non-meat proteins comprises of black beans, all-natural white beans, chickpeas, lentils and leafy greens like spinach, kale, broccoli and asparagus. But my favorite source of protein for building muscle mass is Whey Protein from grass fed cattle. If you would like to get an increase in your protein needs first thing in the morning, include one scoop of Whey Protein powder in a smoothie.
Follow these simple guidelines and you’ll be building muscle in no time!