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Exercise Seniors
What are the best foods to eat to lose weight fast (along with exercise)and still not be hungry?

I am getting older and wish to drop about 40 to 50 lbs. Should I lift weights or walk ? . I have a bad knee (arthritis) and can’t walk for that long without it being very painful. And, is there a web site for seniors who want to begin a weight lifting program?. I know this is a lot but I just can’t seem to find out any other way.

You should do a combination of lifting weights and walking for maximum fat loss!! If walking for long periods hurts you, consider breaking it up, like walking a little in the morning, in the afternoon, and in the evening.

As far as food goes, some good foods to lose weight and still be full are whole wheat toast with a little peanut butter, bananas, almonds (just the serving size), plain oatmeal with fruit or peanut butter mixed in, lean proteins like chicken and fish (not breaded) It’s also best to eat 5-6 little meals throughout the day, which makes you less likely to get hungry.

Good luck!

Get Over Exercise Procrastination With 12 Easy Steps

Does it seem like every year you seem to put on a bit more weight?

Has the gasping for breath at the top of a flight of stairs made you think about trying to improve your fitness level, or lack of?

You know you should make time to exercise and you probably want to. You may have even joined a health club before today, but didn’t stay long!

It’s tough in this modern world of careers, kids and wanting the latest toy!

Most of us are time poor. But, what will the repercussions be later in life, if we don’t set aside 20 minutes a day to exercise?

We all know that exercise conditions our body. Our mood improves, it helps prevent osteoporosis and heart disease, it keeps our weight down, it strengthens our heart and lungs, it helps us to sleep better, improves our sex life and it can be fun.

So with all these amazing benefits, why do most of us procrastinate about exercise?

Well, the reason is, the mind has an amazing ability to create a list of excuses about why we shouldn’t exercise.

You may have found yourself using these excuses at one time or another:

It’s too early in the morning!

Getting your exercise done in the morning (before the day starts) is a great idea. However it is very tempting to hit the snooze button. Just think how guilty you will feel all day, knowing you didn’t get your exercise done.

It’s too cold or it’s too hot!

If it’s cold, dress warmer or exercise inside. It won’t take long to warm up once you start exercising. If it’s hot, exercise in the early morning or later in the afternoon. Gyms and fitness centers are all air-conditioned so this is no excuse.

I’m too tired!

Even more reason to exercise. Exercise energizes you and you’ll feel fantastic when you’re done.

My knees hurt, my muscles are stiff!

Keep going! A slow walk is better than nothing. If your knees hurt ride a bike or go for a swim.

I don’t have the right shoes or the clothes!

Training shoes and clothing can be bought fairly inexpensively nowadays. eBay is a great place to buy inexpensive trainers and have them delivered to your door!

I’m too fat and I will look stupid!

Regular exercise, with the right diet, will strip all that excess weight in no time. It is important to start and keep consistent. It looks better seeing an overweight person out walking, rather than in a MacDonald’s!

I need to sit down and relax for a few minutes!

The problem with sitting down is the 5 minutes turns into 10 minutes, which turns into 30 minutes. Exercise first and then sit down afterwards. You’ll find that after exercising you’ll be energized and won’t feel like sitting down.

I’ve just eaten!

There is no better time to go for a walk than after a meal. Keep the intensity lower and think of those calories burning.

I can’t leave the kids alone at home!

Take them with you and make a game of it, or swap baby sitting with a friend. Most modern gyms offer child care services.

My spouse won’t come with me and I don’t want to go on my own!

A long walk on your own is a great time to reflect and think. Keep at it and your spouse will be motivated to join you.

There is a good show on TV!

TiVo is a wonderful invention, so having to watch a good show on TV is no excuse. Record the show, get your exercise done and watch the show afterwards, commercial free.

I’m on vacation!

There is no better time to start exercising and get into the habit of exercising, than when you are on vacation. Use the free time and encourage your family to join in.

At some stage we will all have our excuses as to why we don’t exercise today or tomorrow. The truth is, most of the excuses are trivial compared to the massive benefits of exercise.

A stronger heart and lungs, the help in preventing osteoporosis and heart disease, the weight reduction, better sleep and a better sex life are major benefits of exercise that are too important to ignore.

About the Author

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The key to any senior bodybuilding routine is to not overdo it. It’s easy to fall into the trap of feeling like a young, viral 18 year old, but as a person’s body ages things start to slow down. This isn’t any reason to avoid cardiovascular exercise or senior bodybuilding routines, but rather a reminder to take things a bit slower than you would have a few years ago.

As we age, or metabolism slows down and sometimes our digestive system has to work harder to keep everything moving. Working your fingers to the bone in the gym, then eating like a horse to build muscle doesn’t work as efficiently as men and women creep past middle age. After age 50, testosterone isn’t nearly as abundant, which means overdoing it (when doing senior bodybuilding) is more likely to lead to injury, rather than stronger muscles.

How You Should Get Started

Starting a program geared toward senior bodybuilding needs is the best way to avoid injury. Starting with a few simple exercises, spread out over the course of the week is ideal. Try starting out with a 1 on 2 off routine, where you work out on day 1, then take two complete days off to assess how your body feels. Also, each workout should be limited to 2 or 3 exercises, 2 sets each, with at least 1-2 minutes rest between sets to make sure your body is ready for each set.

Sample Senior Bodybuilding Routine

Day 1 (perform 2-3 sets, 8-10 repetitions each):

Do some very light dead-lifts, or seated vertical leg presses.

Lightweight lying hamstring curls.

Triceps extensions on a cable machine.

Day 2 and 3:

Rest.

Day 4 (perform 2-3 sets, 8-10 repetitions each):

Light bench presses.

Machine-assisted shoulder presses.

Standing bicep curls, or machine preacher curls.

Day 5 and 6:

Another rest period. Assess how you feel during this period, you may need extra rest, or feel like you can add some more weight in the upcoming week.

Day 7 (1-2 sets each, 8-10 repetitions):

Adductor machine with enough weight that you feel a slight resistance

Abductor machine.

Lying abdominal crunches.

Learn more about senior bodybuilding at our fitness tips website.