Getting More Physical Activity as a Senior - How to Lose Weight as a Senior. If you're determined to succeed at losing weight, simply cutting calories won't guarantee success. Physical activity is as essential to achieving long- term weight loss as a healthful diet, according to the National Institutes of Health (NIH). By themselves, neither exercise nor diet can get you to your goal as effectively or as fast as the two of them can together. That's especially true for people over age 5. 8 Tips for Losing Weight After Pregnancy. Load Up on 'Super Foods', Find Time to Exercise, Consider Breastfeeding to Help Shed Excess Pounds. How to use the treadmill effectively to lose weight Walking on a treadmill may seem simple but it can still lead to a number of injuries if you do not follow the. To know how to lose weight in 10 days, read the guidelines given here with workout and diet plan which will help you reduce your weight in just 10 days. ![]() ![]() How To Buy Phentermine If you want to buy phentermine diet pills online, We Can Help: Certified Suppliers Top Weight Loss Clinics (USA) Endorsed By Phentermine.net. Not only is physical activity essential for weight- loss success, the NIH says it's an important factor in maintaining your weight once you've lost the extra pounds. Take comfort in the NIH's use of the words . You don't have to do killer aerobics and lift heavy weights at a gym to drop pounds and keep them off. But you do have to do something, and you have to do it regularly. Anti- Aging Bonus. Researchers have recently learned that regular physical activity can have a powerful effect on age- related declines in metabolism. One study out of Tufts University Center for Physical Fitness found that strength training by itself increased the metabolic rate of postmenopausal women by 1. Not much, you say? If the boost translates to only 1. Regular exercise offers a trifecta of good health: It burns calories, builds muscle, and improves your overall health. Experts on aging say that the body is better able to repair itself and perform efficiently if it is properly conditioned by exercise and good nutrition. And the calorie- burning rewards of exercise are not limited to your workout time. Some research suggests that your revved up metabolic rate stays elevated for several hours after you stop exercising. While weight management may be your number one priority now, think fitness not thinness. Just look at all the other health bonuses experts attribute to being physically active: Regular physical activity reduces your risk of developing: It also can reduce the symptoms of: And it boosts and builds: So how should you get started? It doesn't matter how you begin, just get moving! Any activity is better than vegetating in front of the television. Look for every opportunity you can to stand instead of sit, walk instead of drive, or run instead of walk. Turn your everyday activities into opportunities for physical activity, such as taking the stairs instead of the elevator. Make movement a routine part of your everyday life. Triad of Physical Activity. Recent research has found that when it comes to exercise, you need a combination of three types to reap the most health benefits - - weight training for strength, aerobic exercise for strength and endurance, and calisthenics (stretching, bending, and twisting exercises) for flexibility. Studies have found that extreme physical exertion is no more useful to gaining and maintaining fitness than is moderate exercise. What's more, you place yourself at risk for injury or a heart attack if you're not already in good physical shape. So start off slowly and increase your activity gradually. Get your doctor's okay before beginning a new physical activity if you haven't exercised in years or have a medical condition. The Benefits of Walking. One of the easiest ways to get physically active is to walk at a pace that makes you breathe a little harder and work up a mild sweat for 3. This kind of walking will keep your heart, lungs, and vascular system in good working order and strengthen your bones and muscles. If you just don't have time for a 3. Haven't a clue how much walking that is? Try using a pedometer. It's a small battery- operated gizmo about the size of a matchbox that you attach to your waist so it can monitor your every step. By keeping track of your movements all day, you can easily see how far you've gone and how far you have yet to go to reach your goal. Swim Your Way to Fitness. If you have arthritis that makes some movements painful, swimming is an excellent way to get aerobically fit. It offers some of the same benefits as walking or other aerobic exercises without putting stress on joints that may be unable to repair themselves like healthy joints would. The one benefit swimming can't provide, however, is strengthening bones because it is not a weight- bearing exercise. Wieght Training for Seniors. If you think lifting weights is just for 2. It's a little- appreciated fact that muscle tissue burns more calories than fat tissue does, even when at rest. The more muscle you have, the more calories you burn. Since muscle mass declines with age - - typically about five percent per decade beginning in your late twenties or early thirties - - it's to your advantage to try to increase your muscle mass through strength training. The older you get, the greater the potential benefit. So, as the saying goes, use it or lose it. Research from the United States Department of Agriculture (USDA) recently confirmed that the gradual loss of muscle mass that occurs with age means a decreasing need for calories - - and sometimes a creeping weight gain if you don't lower your calorie intake. The more you can do to minimize the effect of muscle loss, whether it's due to age, inactivity, or both, the easier weight loss will be. But before you start trying to bench- press your own body weight, it's important to distinguish between true weight lifting and strength training. Weight lifting is about bulking up so you can lift heavy weights swiftly. Strength training, on the other hand, is about firming by repeatedly lifting weights in a very slow, controlled way. It's a good idea when you first get started to have a trainer show you exactly how it should be done to avoid injury. Your training can be done with free weights, such as barbells, or with specially designed equipment that works specific parts of the body. You should do a set number of repetitions with each exercise as you slowly progress to your goal. Muscle strengthening exercises should be done for at least 2. Where to Get Started. Don't want to fork over the cash for a high- class health club? Many kinds of organizations, such as the YMCA and YWCA, junior colleges and universities, senior and community centers, and adult and continuing education programs, offer inexpensive classes in sports, exercise, dance, and weight training. The instructors in these classes can help you get the most benefit from exercise while avoiding injury. Attend with a friend; you're more likely to stick with it if you know you have a partner waiting for you. When you're increasing your physical activity, don't drastically cut your calorie intake. Of course, you have to cut calories to lose weight - - just don't get carried away. Fewer than 1,6. 00 calories a day may not leave you with enough energy to make it through a regular day, much less a day filled with more physical activity than you're used to. And make sure 4. 0 to 6. Diets that ban carbohydrates could leave you with a power- draining energy deficit. Do You Need More Protein? It's a myth that you need more protein if you're going to be more active and build muscle. Only serious athletes require more protein than the rest of us, and even then it's not a lot more. Most of us can get all the protein we need in a day - - about 4. Of course, there are other good dietary sources of protein that you can also use to fill your protein needs. So, don't waste your money on high- protein shakes that promise to bulk you up. Be physically active and start a strength- training routine. To learn more about senior health, see: Densie Webb, Ph. D., R. D. Webb also writes about health and nutrition for numerous magazines, including Family Circle, Fitness, Parade, Men's Fitness, and Redbook. She is a regular columnist for Woman's Day and Prevention magazines, a contributing writer for The New York Times, the associate editor of Environmental Nutrition newsletter, and a writer for the American Botanical Council. Elizabeth Ward, M. S., R. D. She is the author or co- author of five books, including Super Nutrition After 5. The Complete Idiot's Guide to Feeding Your Baby and Toddler. Ward is a contributing editor for Environmental Nutrition newsletter and a contributing writer for Web. MD. com. She also writes for publications such as Parenting magazine and The Boston Globe. Weight Loss Results - Before & After Weight Loss Pictures & Testimonials. Before & After - Pictures & Testimonials. Our Health & Weight Loss programs and services will get you to lose weight, feel great, and get in shape. Get Healthy with a weight loss, health & fitness expert personal trainer (in person - in or around the Lutz, Land O'Lakes, Wesley Chapel, Pasco & Tampa Bay Area - Florida). Take Action - Make the most of the Time you have! Whether you want to tone your muscles, lose inches, lose weight, enhance your physique, get stronger, lower your cholesterol or blood pressure, get healthy, learn how to eat better or have more energy .. This client went from a size 1. At the beginning of last year I went on a cruise with my mother and when I got back I looked at the photos we took. I could not believe the person in the photos was me - how had I become so out of shape? I thought I didn't have time to work out but Samantha convinced me that I had to make time and also make the changes in my eating habits to become healthy and lose weight. The time I have spent with Samantha has been one of the best investments I've made in my life - she has inspired me to eat healthier and how to work out effectively to lose the fat I needed to lose without losing muscle. She has shown me a way that I can follow for the rest of my life. I have gone from a size 1. I've lost over 1. I feel better and have more energy than I have in years. I encourage you to give her a call today - don't waste another day! You can do it too with her help.! I actually have energy to play with my kids!! And she is stronger than she has been in her whole life. Nadine at 6. 4 Lost 2 Sizes and is Strong Now! Week Body Transformation Contest- Grand Prize Winner: Ann Coston - Lost 3. Lbs, 2. 4. And at 5. I am in the BEST SHAPE OF MY LIFE! Thank you for this great program, Samantha! And I believe with what Samantha teaches, I can!! I can see the shape of my body has changed, not just about losing weight . I like working out in a group setting with other ladies, gives you the comradery and support; you also challenge each other! She also kicked her soda habit and doesn't even miss it and now works out 5 days a week on her own because she loves the way it makes her feel! Angie Batista Mc. Duffie. 40 years old. Lutz. 5'2. I am feeling SOOOO good about my results! This happened from a stressful job, late night eating and chocolate had become my best friend. That added up to a sugar addiction, mood swings and weight gain. I looked and felt OLD and UGLY and my clothes kept getting tighter and tighter. Every time I looked into the mirror I hated what I had become. I loathed myself and how I looked. I had no clue how to get out of this . I knew I needed help to get myself back. I knew I needed to be educated about what, when and how to eat. I like having a well defined plan and having someone mentor me through that plan. Samantha's ads and testimony on her web site gave me the belief that I would experience success with her. I set very high standards for myself and Samantha set them higher. When I turned 5. 6 in August a week later I called Samantha for an interview. I did not like being asked how I was going to change my life so that I could succeed at her program but I knew I would do whatever I needed to do to get myself back. And I knew that Samantha had the knowledge, skills, talent to assist me on that journey. Her program was absolutely what I needed. I made my commitment not only to her but to myself as well. I can honestly say it was NOT difficult but it took determination, patience and consistent dedication. I did NOT feel deprived; I felt empowered and that is VERY important to me! Being free of my cravings for chocolate within 1 week was amazing! Wahoo! Samantha gave me the tools, education and encouragement to get myself back. She has given me all that I need to go forward in my journey as a strong, healthy, empowered, slim and fit woman. I LOVE who I am and how I look. I even love how I feel after a good workout when I have proven to myself that I can do what seemed impossible just 1. My decision to work with Samantha was a life changing decision. What she taught me has changed how I look, feel and how I will live my life forever. None of my neighbors even recognize me! I felt terrible about myself . I had been a chronic stress- eater and was never one to pay attention to portion sizes. I was suffering from a serious sugar addiction and would snack on cookies and chips late at night. I was completely frustrated . I would make attempts to eat healthier but the sad fact was, I didn. I decided that I HAD to make a change when I saw a picture of myself from a recent vacation and I couldn. I had realistic goals and I was willing to put in the time and effort to lose the weight the healthy way. Samantha was fantastic. She was able to relate to my personal story and actively listened to me. She shared her background with me and I could tell she was confident she could help me achieve my fitness goals. We worked out a plan together and when I left her studio that night I felt that a weight had been lifted from my shoulders. I had confidence that I was going to get the results I wanted and it felt wonderful to regain control. I was truly energized and so excited to put my plan into action with Samantha! I completely kicked my dependence on food for comfort as I followed Samantha. Each week as I saw the pounds melting away, it gave me even more inspiration to work harder. I was transforming my lifestyle and that was a key attribute to my success. I have achieved all my goals and more. My waist size has changed dramatically . Now, I can easily fit into a size 2. I tell Samantha and Chris that they are the best thing that ever happened to me and I mean that from the bottom of my heart! I feel like a totally different person now than I did 6 months ago. I am actually excited for beach season this year and I cannot wait to go bathing suit shopping. I have changed my lifestyle and my entire view on health and fitness. I love the food I eat and I am never hungry! I enjoy exercising now and have all the energy I need to get through the day and more. I feel that I am living to my true potential; I have a healthy body, mind and spirit. I can say that, without a doubt, I feel 1. I did before I started with her. I start each day by looking at myself in the mirror and actually being HAPPY with the person I see looking back at me. Now, I look the way I have always wanted to look and my husband can! I can honestly say that my results have surpassed even my expectations. You have the power to change your life for the better and to maintain an active lifestyle. I will never allow myself to go back to my old habits. I am a new person thanks to Samantha and Chris at Pure Health & Fitness Studios! They've lost a total of 1. Watch Barbara! I am not hungry, I get to eat all the time and in 2 weeks I am already seeing results!! I immediately saw results, I am so glad I decided to work with her. She went down 3 pant sizes in 1. Judy got so healthy with Samantha's program that she was able to stop taking her blood pressure medication. These are the pants she wore when she first met me! She was amazed at how eating healthy could taste so great! She had so much energy and this amazing belief in her own ability to help me be successful. She made me believe that I too could realize my personal goal, with a lot of hard work. I have lost 3. 0 pounds and 5. It’s not just about reaching a number on the scale. I have changed inside; the way I think about food and myself. I’m a different, more confident person now with tons of energy. I have never felt healthier in my life. I have never been more motivated. The old me always gave into temptation. The new me is excited to be alive and feeling good. My clothes are too big! SHE WAS AMAZED HOW EATING HEALTHY CAN TASTE SO GOOD! Samantha not only shows you what’s given her success, but also explains the mechanics behind the exercise and food. Barbara learned how to eat healthy and loved it!“After having a baby, I just couldn’t get the weight off. We’ve learned how to workout, how to eat healthy and enjoy it! They got great results with her but told her that because of her age, she couldn't lose anymore body fat. We really focused on what she inspired us to do and she dropped 1. Karen's clothes are already so much looser after only 6 weeks!“I’ve been going to . The only problem was that work never slowed down. After being overweight for several years, I finally decided to take action, but had no idea how to begin. I thought it. would be a long and difficult process to slim down. It turned out to be much easier than I expected and I have now lost over 4. I’ve never worked with a personal trainer and had quite a few fears. I was afraid it would hurt to lift weights. I was afraid that I would develop big muscles. I was afraid that I would need to work out constantly to lose weight. I was afraid that I would never eat the things that I enjoyed. Well, none of these fears came true. Samantha helped me put everything together and calmed my fears. I learned that I don’t need to be obsessive about exercise or my diet in order to lose weight. I learned how to balance the amount of food I eat with the amount of exercise that I do. I have so much more control of my body now. I feel that I can continue to monitor myself and continue to lose weight. I’m looking forward to the day when I can fit into the size I wore in college! Thank you Samantha, for teaching me how to find balance. Geoff's testimonial continued from article in the paper: Several years ago, I decided that I wanted to begin bicycling again. I was out of shape and had fond memories of my “fit” days in high school when I used to ride my bike everywhere (even after I bought my first car). Back then, my bicycle was not only a means of transportation, it was something fun to do to stay healthy.
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