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Fit over 40 review

How can you be Fit over 40

Last week I turned 40 and as part of the process of reaching another one of those ages with a 0 on the end I decided to take a look at what I should do differently with my health and exercise. Yes, I know, age is just a number and it is more important to treat your body well, but there are health and fitness issues that will make a difference in exercise, for example we produce less testosterone naturally as we get older so it is more difficult to gain muscle

Fit over 40 Part one

Jon Benson describes his struggles and successes and how he was able to transform his body and health. And further Jon lays outs some great principles

• BodyWorks: Strength & Strategy
• Inner Fuel: The Taste of Health
• I Can See The Valley: New Hills, New Horizons
• Begin and Believe
• Post-40 Training Tips

Fit over 40 Part Two

This is where Tom Venuto of Burn the Fat Feed the Muscle fame kicks in. Tom Goes through the five pillars of Anti Aging:

• Pillar 1: Weight & Strength Training
• Pillar 2: Aerobic Training
• Pillar 3: Learning To Be Flexible
• Pillar 4: Lifelong Nutrition
• Pillar 5: Recovery and Renewal

After going through this and helping us realize what a big part the mental game is in getting fit we now have a well rounded process for getting, keeping, and improving lifelong health.

Conclusion of Fit over 40 Review

Fit over 40, I believe is a great read and reference book for almost anyone over 40 years old. In comparing Fit over 40 to Burn the Fat Feed the muscle, I find that this book is less in the actual workout regimen but is much better in role models. It is always easy in popular culture to find the freaks, the people over 90 that do triathlons, or the young kid that swims the English Channel. But what about the rest of us? How about the people to old to be pro athletes (although the book has a couple) but still young enough to be incredibly fit and healthy?

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Manuka Honey

A couple of weeks ago my wife was suffering from a bronchial infection (she is great health research for me) and she heard about some stuff called Manuka Honey. I went to the local health food store and they told me there that Manuka honey is very popular and good for chest and breathing problems as well as other stuff. I bought a bottle of unpasteurized Manuka Honey for $26 (expensive!) and my wife used it. This weekend I seem to have picked up a bit of a cold and my wife has been giving me tea with the Manuka honey in it and it is good. I think it is helping but my own anecdotal evidence is not very fair so I found some info from a company called Honeymark and this is what they say: Active Manuka Honey is used as a natural, therapeutic agent, both internally and topically on the skin. Apitherapy, the name given to treatment with honey and other bee products, has been used by many different cultures throughout history. Such uses are now being rediscovered by a modern world in light of new research into the properties and uses of Manuka Honey. Why Manuka Honey? Honey has been known for its healing properties for thousands of years. The Ancient Greeks and Egyptians used it and so have many other cultures through the ages. Even up to the second world war, honey was being used for its antibacterial properties in treating wounds. With the advent of penicillin and other antibiotic drugs in the twentieth century, doctors and other medical professionals were under the misconception that medicine was more effective than honey. Active Manuka Honey has been considered a remedy for many health conditions since ancient times. Manuka Honey is unique to New Zealand and contains non-peroxide antibacterial agents which can inhibit the growth of bacteria that cause slow healing wounds.

Medical Research on Manuka Honey

Dr Peter Molan, Associate Professor of Biochemistry at the University of Waikato, has proven the natural antibacterial properties of Active Manuka honey during a decade of research at the university's Honey Research Unit. The Honey Research Unit has a very informative website which is essential reading for anyone interested in the applications of this incredibly diverse natural resource.

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Lower Back Exercise For Core Strength

Many people looking for core strength neglect lower back exercise while focusing on the abs. This is a huge mistake as the muscles of the back are vital for core strength. If you are undertaking any kind of workout program or even for normal day to day life, the back must be strong to avoid back injuries.

Why You need Lower Back Exercise

The first thing to say when we consider lower back exercise is that especially if you have current back pain or a recent injury or medical condition you should consult with your doctor or physiotherapist before undertaking any exercise program. While gentle stretching and controlled movement is generally good for healing back injuries, intensive exercise is usually better postponed until your pain is gone. Also, there are many causes of back pain and some require more rest than others. Yoga as Lower Back Exercise Many of the forms and postures in yoga training are a perfect lower back exercise for improving the flexibility and strength of the back. There are many different muscles in the back and if any of them are neglected, as they often are if we do not perform regular stretching exercises in all directions, they become tight. This can lead to distortion of the spine (causing back pain) or injuries when these neglected muscles are suddenly called into action.

• pelvic tilt (not strictly a yoga pose but you will find it on many yoga sites)
• knee to chest (pawanmuktasan)
• supine twist (supta matsyendrasana) or half spinal twist (ardha matsyendrasana)
• cat (marjariasana)
• cobra (bhujangasana)
• downward facing dog (adho mukha svanasana)

It is important to do them all because they have different and complementary actions on the spine. In other words, they balance each other out.

Lower Back Exercise - Watch your posture

Move into each position slowly and be sure to follow all of the instructions, noticing especially the correct position of your head. You can hold each position for 2-3 minutes. You will probably find that you can comfortably increase the stretch once or twice while you hold, as your lower back exercise muscles become accustomed to the pose.  

This is your opportunity to learn the “world-class” Back Pain relief secrets that only a handful of lucky people even knew existed a short time ago…including the “super-advanced” skill, know-how and techniques. It is called the Miracle Back Pain Cure.

Keep in mind that yoga exercises should never stress the muscles or the spine. Do not try to stretch to your limits. You should be able to breathe freely without constriction at all times during your lower back exercise program.

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Foods to Gain Muscle

What are the foods to gain muscle? I wrote a few posts last week that were about how to gain muscle and how to do weight workouts to gain muscle. One of the things that I kind of glossed over were the foods that you need to eat to gain muscle. Lots of this may just be a recap for lots of people but it is important to know what foods help you gain muscle and what your diet should look like.

Foods to Gain Muscle - Protein

The building block of all muscles is a combination of amino acids (the building blocks of protein) and water. If you look at that as part of your diet then you need to eat lots of protein. Here I want to stress lean protein, you know fish, chicken, lean beef, not Kentucky Fried Chicken or deep fried fish. The amount of protein that you need is about 0.5 grams of protein a day per pound of bodyweight. This is a very contentious issue in bodybuilding circles but unless you are lifting very hard and taking muscle stimulants (steroids) then your body really does not need more protein than this. Come back and ask again as you train for your first Mr Olympia.

Foods to Gain Muscle - Carbohydrates

To get that hard earned muscle you need to take in lots of carbohydrates. Even if protein is the building blocks of muscle, carbohydrates are the foods to gain muscle for energy. Your body needs carbohydrates as an energy source and I really believe that fruits and vegetables as opposed to excessive breads and potatoes and rice are the way to go. Everything in moderation I guess but I find that if you are eating more vegetables and fruit you are going to get more nutrients at the same time.

Why bodybuilders are fat

So what happens if you do not eat enough of those foods to gain muscle, carbohydrates and then workout? Well your body when starved will take in energy by breaking does the fat that it can find and the muscle that is available so you have to be careful to not undereat or you will lose that hard fought muscle mass.

What about eating fats?

Fats are a necessary evil in your system. Actually, some fats are an essential foods to gain muscle. There are nutrients in fats but mostly your body will not be able to break down most fat into glycogen as it is far easier to have your body break down carbs and protein into glycogen instead. So your body just stores that fat as fat after partially breaking it down.

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Potassium and Weight Loss

Did you know that potassium is classified as a metal? Strange as it sounds, your body needs this metal – it’s an essential mineral that occurs in abundance in your body. Roughly 95% of your body’s potassium is stored within your cells. It’s called an electrolyte, like sodium, calcium, magnesium and chloride, because it conducts electricity when dissolved in water.

Potassium and Electrolyte Balance

It’s very important for our bodies to maintain the correct amount of potassium. A deficiency can manifest itself as muscle weakness, fatigue, irritability, confusion or heart problems. Potassium is often loss through sweat, which is why athletes drink electrolyte balancing drinks – to replace loss potassium and other electrolytes. The same is true of alcohol consumption, so down a sports drink after a night of drinking too. This mineral can have a big impact on your weight through indirect means. It won’t cause fat to magically melt away, but it will support some bodily processes that your body must go through for weight loss. One thing potassium does is contribute to healthy muscles. Healthy muscles are able to contract correctly, heal after injuries, and grow with the correct exercise techniques. This is important because muscles are 24 hour calorie burning machines. The more you engage your muscles, the stronger and bigger they’ll become – making them burn more and more calories whether you’re actively trying to or not. Muscles take up a lot of energy (calories) just to survive. Fill your body with more muscle mass, and fat will naturally start being reduced. Another thing potassium will do is assist your body in converting food into energy.

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Evil Halloween Candy

Those little Halloween candies looking at you from the bowl, little, bright colored and just jumping up with the sweet chocolate that you know that you love so much are very very evil. You know you want one, you yearn for one or two but as you try you just can not say no....or can you?

Halloween candy Calories

Halloween candy is some of the worst stuff that you can eat. It is small so you do not worry too much about the calories (even if you eat 20), it is high in saturated fat, and there is so much around at this time of year that it is hard to avoid. In fact it would be hard to find an office building anywhere in america that does not have a few bowls of Halloween candy lying around on November 1st. Here are the calories for some Halloween candies: Nestle's Crunch - Fun Size 3 bars=210 calories Peanut M&M's - Fun Pack 2 bags=80 calories M&M's - Fun Pack 2 bags=180 calories Snicker's - Fun Size 2 bars=160 calories Milky Way - Fun Size 2 bars=150 calories Kit Kat - Fun Size 2 bars=100 calories Hershey Chocolate Bar - Fun Size 1 bar=90 calories/ 5grams of fat Reese's Cup - 1 cup=80 calories Butterfinger - Fun Size 1 bar= 100 calories Twix - Fun Size 1 bar= 80 calories York Peppermint Pattie - 1 pattie=70 calories Twizzlers - 1 treat size pkg= 45 calories Almond Joy - 1 snack size bar = 90 calories Milk Duds - 1 treat size box = 40 calories Butterfinger - 1 snack size bar = 100 calories Milky Way - 1 snack size bar = 90 calories SweetTarts - 1 treat size pkg. = 50 calories 1 Tootsie Pop - 1 pop = 60 calories 1 Tootsie Roll - 1 small roll = 13 calories Note: Calorie content is based on 1 serving of Halloween snack or fun size packages, not full size servings found in the candy aisle. If you are not worried about all of these extra calories over the next week that is fine, but if you would like to avoid Halloween candy and the calories that they offer here is a few tips. 1. Change the way that you think about the little Halloween candy. Most of us will associate these candies with childhood and that carefree feeling, instead think of them as something that will raise your blood sugar and make you jumpy. 2. Eat properly so you can stay away from Halloween candy. If you keep yourself on track for eating then avoiding the Halloween candy is easier because you will not be hungry. 3. Only buy the Halloween candy that you do not like. What may be tough for someone to resist may not be too hard for you to resist.

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How to Increase Metabolism

This great article from Sheri Strykowski about metabolism boosting foods  and how to increase metabolism that is sure to have you nodding your head in agreement but there are a few that will probably be new to you as well. Here are 10 metabolism boosting foods that will increase your metabolism and help you lose weight by boosting metabolism I have made comments in bold just to highlight some of my own opinions on how to increase metabolism.  Stoke your metabolic fire and burn calories faster with diet-friendly foods and beverages. Post this list on your fridge next to the photo of you in your "skinny jeans" and make a copy to bring with you the next time you shop for groceries. Just remember: Calories count, portion control rules and there's no substitute for a well-balanced diet and regular exercise. So get moving!

How to Increase Metabolism

1. Water - A new study seems to indicate that drinking water actually speeds up weight loss and is a great way how to increase metabolism. Researchers in Germany found that subjects of the study increased their metabolic rates (the rate at which calories are burned) by 30 percent after drinking approximately 17 ounces of water. Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Drinking enough water will also help keep you from mistaking thirst for hunger. So drink up! Make sure that you are starting your day with a big big glass of water and drink throughout the day not just all at one time. 2. Green Tea - Studies show that green tea extracts boost metabolism and may aid in weight loss. This mood-enhancing tea has also been reported to contain anti-cancer properties and help prevent heart disease. It's also a trendy drink among weight-conscious celebrities. You may Have already seen my green tea articles but this may be one really fantastic herb and it tastes nice too! 3. Soup - Eat less and burn fat faster by having a bowl of soup as an appetizer or a snack. According to a Penn State University study, soup is a super appetite suppressant because it's made up of a hunger-satisfying combination of liquids and solids. In the study, women chose one of three 270-calorie snacks before lunch. Women who had chicken and rice soup as a snack consumed a n average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water. I used to joke that soup is not a meal but it really does fill you for very few calories and remember that when you eat a food with a lot of taste it really will satisfy. 4. Grapefruit - The grapefruit diet is not a myth. Researchers at Scripps Clinic found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds. The study indicates that the unique chemical properties in this vitamin C-packed citrus fruit reduce insulin levels, which promotes weight loss and boost metabolism. NOTE: If you are taking medication, check with your doctor about any potentially adverse interactions with grapefruit. Grapefruit, because of the soft peel is a nice alternative to an apple of orange and study after study of the last 30 years has shown that it can really help burn fat. 5. Apples and Pears - Overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn't add fruit to their diet, according to re searchers from the State University of Rio de Janeiro. Fruit eaters also ate fewer calories overall. So next time you need to satisfy a sugar craving, reach for this low-calorie, high-fiber snack. You'll feel full longer and eat less.  

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How do muscles get bigger?

How do muscles get bigger is important to anyone lifting weights or playing sports. Getting bigger muscles is the top priority of anyone working out with weights. Lets look at how your muscles get bigger and then you can figure out what it will take for you to increase your muscle gains. If you have ever wondered how do muscles get bigger? Then this will answer your questions.

Muscle hypertrophy - how do muscles get bigger

Muscle hypertrophy is when your muscles cells get thicker. You muscle cells will thicken but not lengthen and it is still up in the air as to whether your muscles cell will actually split or divide to get larger. The best way to cause muscle hypertrophy is to put pressure on your muscles so that they expect to need to push more weight. Another form of muscle building is Muscle Hyperplasia and this is the actual splitting of muscle cells. Anyone that has seen a giant bodybuilder has to wonder if we all have the same number of cells

Resistance training

Resistance training is doing weights. this is really how do muscles get bigger. It is just about that simple. What you really want is to make yourself stronger by making your body more able to handle heavier and heavier weight for at least four reps. Power lifters as you have probably seen in the Olympics are not the biggest guys and that is because their goal is to lift the most weight for exactly one rep. To fool your muscles into thinking that they have to be able to lift more weight they will need to do a few reps at the higher weight. Your body will then get used to this higher weight by increasing the strength of the individual muscle cells

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Pregnancy and Smoking: The Facts

Pregnancy and Smoking are very dangerous for you and your baby. Your doctor will have told you that pregnancy and smoking are not a good mix, if you didn't already know. But at the same time you may know of people whose parents smoked who seem perfectly normal and healthy. Maybe your own mother smoked when she was pregnant with you. So what is the problem? Unfortunately statistics show that if a woman smokes during pregnancy the baby is much more likely to suffer from certain issues. This doesn't mean that every child will be affected in an obvious way. Maybe you and your friends escaped - but maybe you would have been even healthier if your mothers had been non-smokers.

Scary Pregnancy and Smoking Facts

The facts about pregnancy and smoking can be scary. The time when you are newly pregnant or thinking about starting a family is an excellent opportunity to stop smoking because you have this extra motivation. Your doctor and probably your family too will support you even more than they would at other times. Take some time to think about these risks if you are considering quitting. The problems with pregnancy and smoking begin before you are even pregnant. Smoking affects fertility in both men and women. So if you both smoke and you want to start a family, it would be a great idea to quit together now. How does smoking harm a fetus? From the moment of conception, the growing fetus is nourished by nutrients and oxygen passed to it in the mother's blood through the placenta. Smoking reduces the amount of oxygen in the blood and replaces it with poisonous carbon monoxide, so less oxygen reaches your baby. At the same time, some of the other toxins in smoke are carried in the bloodstream and can affect the healthy functioning of the placenta. Because of these factors, there is more chance of something going wrong during the pregnancy. The issues with pregnancy and smoking mean that women who smoke are more likely to have a miscarriage or a baby who dies in the womb.

Facts about Pregnancy and Smoking

If the baby survives to birth, some of the effects of pregnancy and smoking on a newborn include

• lower birth weight
• more chance of premature birth
• twice the risk of sudden infant death syndrome ('cot death')
• twice as likely to be hospitalized in the first 8 months of life
• more likely to suffer from ear infections, bronchitis and other diseases.

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Juice Fasting Recipes

A lot of juice fasting recipes are available on different online sites as well as in published cook books. Juice fasting recipes aim to help you on your journey as you engage yourself in a detoxifying process for a healthier body.To start off, you need to know the basic procedures as well as the necessary equipment needed in order to make delicious and healthy fruit and vegetable juice right in the comforts of your own home. Here is a list of some of the things you will need before proceeding to the juice-making process.

• A dependable juicer that can effectively extract the juices from your chosen fruits and vegetables
• A peeler will be necessary if you are someone who does not like to include fruit or vegetable skins on his juice drink.
• Knife to help you cut and slice fruits and veggies
• Food spatula to help you scrape off your juicer from left over chunks or froth of fruits and vegetables that you wish to incorporate in your drink.
• Drinking glass
• Ice cubes
• Garbage receptacle

If you have all the necessary tools, you can now start making these three easy-to-make juice fasting recipes.

Juice Fasting Recipes : Apple-Celery Juice

Apple is known for being rich in Vitamins A and C which are natural antioxidants. It aids in proper digestion and cleanses the harmful toxins found in your colon. It is also rich in potassium that helps correct fatigue and body weakness caused by electrolyte imbalances. On the other hand, celery promotes good kidney function to help excrete body toxins in the form of urine. It is also known for its natural calming properties that relax your brain and body.

Ingredients:

• 3 medium-sized apples, seeded
• 2 stalks of celery, finely diced
• Honey to taste
• Ice cubes

Preparation:

1. Thoroughly wash the apples and celery stalks in running water.
2. Slice the apples in quarters and remove the seeds to avoid the occurrence of bitter taste.
3. Finely dice each celery stalk.
4. Run the apples and celery stalks on the juicer.
5. Using a spoon, remove the foam or froth prior to pouring your juice down to your drinking glass.
6. Add honey to taste.
7. You can also add ice cubes.

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