Health Aging – Strength Training For The Over 35s

We are bombarded with research demonstrating that exercise and an active lifestyle are the keys to maintaining good health as we age. But what does that mean for you? How do you create an active lifestyle as you get past 35 years old?” What are the levels of activity needed to get these benefits? And how do we do it without exhausting or injuring ourselves and causing other kinds of problems?

Most of us know that strength training (with free weights, weight machines, or resistance bands) can help build and maintain muscle mass and strength. Increased presence of muscle tissue improves overall metabolic function, especially when at rest. This means that by increasing your lean body mass, through strength training, you can burn more calories per day than with aerobic exercise alone. Strength training will provide significant functional benefits and improvement in overall health and well-being including increased bone, muscle, tendon and ligament strength and toughness and reduced potential for injury.

Read full article – Strength Training Builds More Than Muscle

How Much Protein Is Right For You

Since protein is so important in maintaining your lean body mass (basically, everything in your body that isn’t fat), the suggested amount of protein you should eat every day depends, in part, on how much lean mass you have. Ideally, you’d get a body composition measurement done which would tell you how much lean body mass you have. Contact us to find out how much lean muscle you have.

When is the best time to eat protein? 

A common mistake is to consume the majority of protein intake at one meal often in the evening. Protein should be included at all mealtimes for maximum muscle health. and particularly after resistance and strength training because this is when the body is most receptive to using protein to build muscle.

More details on how much protein is right for you


Train Consistently with Resistance Bands

The key to sustainable weight loss (as opposed to the “yoyo” weight loss and weight gain of trendy weight loss fads) is a high resting metabolic rate and balanced nutrition.


High Resting Metabolic Rate

The calories you burn during workouts are inconsequential to your overall body weight or body fat content! Instead, it is how well you use your exercise time to reprogram your daily physiology that matters. By your mid-30s, most people still look young, but are already experiencing the BIG Three of aging: deteriorating lean muscle mass, worsening posture, and crumbling joints. Hence the value of strength training 3 times a week for 30 minutes. Plus your favourite cardio activity such as dancing, walking, swimming etc.

Balanced Nutrition

To lose weight you need to consume fewer calories than you expend, whats called your active metabolic rate(AMR) BUT WITHOUT LOSING LEAN MUSCLE. If you take nothing for breakfast and then a low calorie soup for lunch, you will find that you may lose weight short term but not body fat and you may also lose lean muscle which means you are in worse situation than when you started. To help preserve muscle mass, aim for at least 15 grams of protein for breakfast and for other meals, personalised to the individual. Someone who is 5ft 10 requires more protein than someone 5 ft. 2, for example. If you don’t maintain good levels of macro nutrients (protein, fibre, complex carbs) and micro nutrients, you may find you are never satisfied after eating, or still lack energy, making you reach for products such as sugary drinks, biscuits or other unhealthy snacks. These foods can cause an energy spike (rise in blood sugar) followed by an energy crash (fall in blood sugar), which leads to further fatigue and hunger. Skipping meals, especially breakfast may seem like a good way to cut calories, but it can leave you feeling tired and hungry long before your next meal. Hence taking a Herbalife Formula 1 Shake for breakfast…is a great place to start.

Recovery Shake

And a Herbalife shake after training accelerates lean muscle growth, which in turn revs your metabolism and burns more fat, and speeds up recovery. Eating soon after your workout not only speeds the recovery process, it also can prevent you from feeling deeply ravenous and overeating later on.

Options for Strength Training?

Everyone, no matter how young or old, should be doing some kind of regular strength training. Options:

At the gym with equipment, hopefully with good instruction
At fit camp using your own body weight as resistance.
At swimming pool with aquafit using resistance bands.
At home using resistance bands and dumbbells, with the 24 Fit Workout

Which will become habit-forming for you? Which will you still be doing not in 4 weeks’ time but 4 months’ time?!

Resistance bands

Resistance band training allows you to train just about anywhere: in a park, gym, at work, in a hotel room, on the beach or in a small room in your home. Their light weight construction provides unlimited resistance potential without the need for dragging around heavy dead weight equipment.

The colours of the resistance bands indicate the level of tension the band provides. Beginners, as you might guess, will use bands with the least tension, while more advanced users will move up to bands with increasing levels of tension. Once you’ve found the bands that work your muscles to fatigue, keep using them for at least a few weeks. However, over time, your muscles are going to get stronger. Thus, you’re going to need more resistance to continue making progress and get the most out of your workout. That’s the beauty of the bands with varying resistance – after a few weeks of doing the same exercises, you can move up to a new, tighter band.

Anybody can train with resistance bands. Regardless if you are a senior citizen or a professional athlete, if you want to improve your fitness or athleticism, resistance band exercises should be part of your training plan.

24 Fit DVDs For Busy People

Strength training done properly, with clear instruction from the 24 Fit Workout DVDs(12 DVDs plus intro DVD) will NOT give you large muscles, but increase your metabolism which burns more calories and transforms your body into an efficient machine with the tone that we all strive to attain! It’s all about progression, based on the science of periodisation training, taking you through three 8 week phases during the 24 week programmme. With 3 levels of difficulty so any age, any condition, anyone can build a better body! (beginner, intermediate and advanced). Complete the 24 week programme, then re-start going up a level and using a new resistance band.

Note, resistance bands and dumbbells are not included with the DVDs

More details:

Wellness Coaching

An integrated approach which gets results: 1. Balanced Nutrition. 2. Exercise 3. Metabolic Analysis to track results 4. 90 Day Challenges to stay motivated. 5.Education, advice and support

Contact us for advice