Monday, September 24, 2012

5 Ways For Men Over 40 to Immediately Begin to Get Fit

Increasingly men over forty are becoming concerned about their health, overall well-being and longevity. Awareness of heart disease and concern about our physique and appearance peaks our curiosity as to how we might actively begin to change and become fit. Fortunately, we can begin to take steps immediately to look the way we desire and feel healthy as we engage in a regular fitness regimen.
Regardless of your current physical condition there are several important considerations to your overall holistic approach to good health and becoming physically fit.Take some time to think through what you really want. Do you want a six pack to impress the woman of your dreams or do you want to actively pursue a healthy lifestyle in your diet and physical exercise program in order to combat poor health.
Obesity is rampant in our culture and needless to say a killer. Poor habits produce an undesirable lifestyle that affects not only how we feel about ourself at the deepest levels but also how we appear to those we desire to be in relationship with. The good news is that all this can change and as it does it will ultimately increase our level of self-confidence and overall physical and psychological health.
1. Diet - This may take some time to adjust but well worth it. There are many interesting findings due to recent scientific research about diets that will prove valuable to your goals and reaching the results you desire. Read some books, get informed and take action.
2. Rest - A good nights sleep that is deep and fulfilling is a great commodity to me personally. When I sleep well I am energized for the day ahead and psychologically I am at my peak. Don't underestimate this as somehow insignificant to good health.
3. Choose a fitness program - Fitness programs can be a great guide and provide us with structure that enables us to exercise in a holistic approach empowering us to reach our goals for our body. You don't have to join a gym to have a great fitness program.
4. Determine your goals - Goal setting and achievement should be included in your daily approach to fitness. Make them written, measurable and clear. When you accomplish one or more of your goals celebrate it as a victory. This will empower you to set increasingly higher goals and keep you forward looking.
5. Never Give Up - If you have tried a fitness regimen in the past but stopped at some point you might be tempted to have a defeat mindset and wonder if you end up the same as before. Take courage and begin to take the position of never giving up. I mean never, never, never giving up.
It might be helpful to enlist a friend to join you in your fitness routine or even simply to talk to you about how well you are accomplishing your goals. Another perspective from a supportive friend can be very encouraging and lead to greater determination thereby strengthening your resolve.

Monday, September 17, 2012

Change Your Fitness Regimes Or Fitness Can Fade Fast

Most of us accept the idea that there will be a decline in our fitness regimes as we get older, now research that's been widely reported has found precisely when that drop off speeds up - at age 45. The good news is that healthy habits can hold off the decline, which means that keeping your weight under control, exercising regularly, and not smoking are simple, natural behaviors to slow the inevitable.
Living a healthy lifestyle has proven, yet again, to be of value when it comes to living longer and healthier. But you have to work for it, not just once in a while but all the time, every day.
Of course as the population ages and the numbers carrying too much weight continue to rise, this latest work on cardiorespiratory fitness may well change the way experts think about aging and fitness. We also know that despite the well-publicized health risks, almost 43.4 million U.S. adults smoke cigarettes.
The subjects in this most recent work included 3,429 women and 16,889 men from as young as 20 to as old as 96 who took part in the Aerobics Center Longitudinal Study and completed from 2 to 33 health exams from 1974 to 2006.
The lifestyle variables used were body mass index, and subjects' reports of their aerobic exercise and smoking behavior. Cardiorespiratory fitness was assessed using a maximal Balke treadmill exercise test.
The reductions in cardiorespiratory fitness didn't appear in a straight line, but rather after the age of 45 the slope got much steeper.
Increases in body mass index, less physical activity and smoking accelerated the downward trend. Poor cardiorespiratory fitness is tied to an increased risk of early death, just as improvement is related to lessening the risk of early death from all causes.
The take home message is this - if you want to stay fit and healthy after 45, you need to keep your BMI on the low side, be physically active on a regular basis and do not smoke.
"We've known that, as you age, your aerobic capacity goes down, and the exercise physiology literature indicates it's a linear relationship. We found that this is not the case," explains study author Andrew Jackson, who is professor emeritus of health and human performance at the University of Houston.
"It makes sense to me. When things aren't working right, we tend to go down at faster rates. This was true for both men and women [although the rate of decline was faster for men than for women]."
What this means is that taking care of yourself could make you younger than your years. Living a healthy lifestyle in your 30's and 40's, and sticking with it, gives you higher aerobic capacity as you age.
This is believed to be able to turn back the clock in terms of the age you might have expected health problems to come on - improved fitness holding off troublesome diseases into your 70's, 80's, perhaps even the 90's.
Exercise is the key according to Dr. Suzanne Steinbaum, director of women and heart disease for Lenox Hill Hospital in New York City (also a spokesperson for the American Heart Association).
A study by both the American Heart Association and the Social Security Administration found the exercise keeps people younger biologically than they are chronologically. "Exercise is the most potent medication around, and the Social Security Administration agrees with me."

Monday, September 10, 2012

How to Get Rid of Belly Fat Fast and Easy

"Frustrated With That Stubborn Belly Fat?"
Excess belly fat, more than any other excess body fat, has been linked to an alarming number of diseases. Most recently, it has been linked to decreased lung function, several cancers, stroke, heart disease, type-2 diabetes, and other serious ailments.
No matter what you hear, there is no magic pill, diet or routine that will only zap belly fat. All fat loss occurs through our metabolism and depends on the amount of calories we consume versus what we use. The good news is that studies have shown that belly fat is the first fat to be targeted during weight loss. Due to the type of fat stored and the body's ability to burn this type of fat first, it is likely that you will burn a higher proportion of belly fat than fat from anywhere else. By joining a fitness center you will have the convenience you need to jump start your fat loss!
So what can you do to beat belly fat? Have a sound diet and fitness plan. Studies clearly show that a diet rich in whole grains (instead of refined white flour grains), five or more servings of fruits and vegetables, lean protein, and low-fat dairy is better able to help the body burn stored fat. The replacement of whole grains for refined grains has been shown to boost the body's glucose response rate, making it a critical component of a dietary change. Look for packages that say 100% whole grain or 100% whole wheat. Always read the ingredients for these things. If it has white flour (bleached or unbleached refined flour) put it back!
You also need to incorporate activity into your life. One of the most proven ways to consistently do this is to join a health club, like a 24/7 fitness club. It takes 3500 calories to burn 1 pound of fat. You can create a fitness plan that aims to zap 1-2 pounds per week and increases your overall metabolic rate -- which will make your body burn more calories while you rest.
As usual, the best advice is to combine diet and exercise to take the pounds off at a healthful rate. Changing habits will sustain a long-term weight loss, and prevent the dreaded yo-yo effect.
In good health...

Monday, September 3, 2012

Emotional, and Physical Health During Job

As the economy continues its deep downward spiral our collective emotional stress level is spiraling upward, according to a Gallup-Healthways poll out this week. The report is believed to be the most extensive report to date on how the health of the economy impacts our emotional health. The report encompassed nearly all of last year, includes more than 350,000 participants, and is ongoing.
An article in USA Today provides a breakdown of the report, including how each state fared in the recent poll. The poor emotional health rating also translates to poorer mental and physical health. People suffering from stress are more likely to experience high blood pressure, sleep disorders, depression, and a number of other illnesses.
When money becomes an issue, people with ongoing physical, mental, and emotional issues often don't get the care that they need.
So, what can you do to nurture your mental, emotional, and physical health during your job search and tough economic times? Here are a few tips to get you started:
Nurture Your Mental Health During a Job Search
  • Limit your daily intake of bad news. Our moods are greatly affected by economic news. According to the survey, on days when bad economic news loomed - plunges in the Dow or the posting of high jobless claims - our emotional health took a beating. Stay informed, but don't gorge on bad news.
  • Focus on what you can control. Create a strategic plan for your job search. Focus your energy and efforts on improving your job skills and your search strategies. Establish a daily and weekly routine. Establish concrete goals.
  • Continue learning. Read for pleasure, education, and self-improvement. Learn a new skill. Update current skills. Become an expert on topics related to your industry or passion.

Nurture Your Emotional Health During Your Job Search
  • Have realistic expectations. Realize that a job search can easily last from 3 months to a year in this market. Work and hope for the best, but understand that a lengthy search may be in store.
  • Spend time with family and friends. Don't isolate yourself from friends and family. Our connection with others is important to our overall emotional well-being. Use the additional time available during periods of unemployment to reach out and connect with others more often.
  • Pursue a hobby. Recharge your emotional batteries by taking time off from your job hunt to pursue activities you enjoy. Taking a break to enjoy a hobby provides a respite from the intensity of your job search.
  • Improve the lives of others through volunteering. Volunteering offers innumerable benefits. In addition to the social good we can accomplish by volunteering, research