Hi there!! HAPPY Monday :D
How are you?! How was your weekend?! My Halloween was reallyyyyy fun :D It was wicked fun seeing all the costumes this year...both kids AND adults wore some AWESOME costumes! I'm definitely dressing up next year!! My day went pretty much like this: Went to a crazy hay maze (it was actually hard...lol), had lots of apple pie, sipped on some yummy apple cider, ate lunch at a favorite local café, went to a soccer game, ate more food (we had to eat dinner...lol), and went trick or treating with friends, which meant loads of candy! BUT...i'm happy to say, that I only had a FEW pieces of chocolate!!
It's the beginning of another week! BRING IT ON!! Do you feel the need to burn off some of that Halloween candy?! Either way...lets start this week out by fueling up on healthy choices!!
Today's post is how to get a fabulous body no matter what your age :D
How do we keep lean and fit long into our golden years? Can we still get a fabulous body even if we're flashing a senior citizen card?! YES!! The strategy is doing it with intensity. You can make 80 look like the new 60 if you're smart about your lifestyle choices and approach them, particularly exercise, with intensity.
We may have received a certain genetic package from our parents, but it's not our fate to be governed by it. We can change the expression of genes through lifestyle choices, none more powerful than eating clean and intense, strenuous exercise.
The following are 5 strategies you can incorporate into your next workout...to drive the power of your workout to a higher level, get more work done, lift heavier, sweat more, and think about your movements. All these bring added value to your training! Lean body, here it comes!!
1. Include all 4 varieties of exercise in your training.
- Aerobic exercise to increase or maintain aerobic capacity.
- Strength training to build and maintain muscle.
- Balance activities like rebounding or training on a Bosu to build core strength, a combination of strong core muscles and a sharp nervous system.
- Flexibility to remain limber and agile and on your feet, well into your later decades.
2. Focus on regular strength training and strive for muscle failure.
Regular strength training is also cardiovascular training. It offsets the steady decline in muscle mass and metabolic rate that commences in our 30s. Only progressive strength training, performed 3 to 4 times per week, will help build muscle and brain mass. You must train to the point of muscle fatigue and failure. The weight should be heavy enough to challenge you. You need to feel the burn and be out of breath when done.
3. High-intensity interval training is king.
Incorporate varied rates of exercise into your workout. High-intensity interval training repeatedly proves it's 1 of the best ways to challenge you aerobically and muscularly. HIIT works your aerobic and anaerobic systems at the same time, engaging your complete physical self.
Results speak loudly. By adding even 1 sprint of 30 seconds into your cardio, human growth hormone peaks and stays that way for several hours afterward. HGH is the surefire, turn-back-the-clock, fat-burning agent produced naturally by the body that ensures a lean physique. That's likely the reason it has been manufactured synthetically, but the Food and Drug Administration doesn't approve taking HGH for these purposes. Instead, make your own. Train hard and in intervals.
4. Put your mind into the muscle.
Engage your mind in your training. When you're mentally present for reps, sets, steps and strokes, physical payoffs are far greater. This is because we now know that the brain is plastic, meaning it can change. In Dr. Norman Doidge's book The Brain That Changes Itself, he reveals that just thinking about an exercise changes your brain structure as if you were doing the movement. "Each thought actually changes the structure and function of your brain by affecting the neurons at the microscopic level," he writes.
Another way to increase the intensity of your workout is to bring your brain along for the ride. When performing leg extensions, think of the explosive power of those legs and all that blood you're pumping to your heart and back to the quads. Approach physical exercise with a seriousness of purpose.
5. Eat clean.
Diet provides the greatest influence on health. Follow up your ferocious efforts in the gym with clean fuel for maximum benefit. Don't waste all that effort on junk! Fuel up smart!!
Now that you've read this, incorporate these strategies into your next workout! How about doing that workout tonight or tomorrow?! U GOT THIS!!
If you have ANY comments about this post...don't be shy...bring them on :D
Have a FITastic couple of days!
SEE YOU right back here on Wednesday!!
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist