When we get older, our weight loss plan becomes a
little bit problematic. Our muscles become stiff, they make our exercising less
convenient, and they hurt more. Our metabolism slows down too. Every decade on
average, we burn 1 to 2% fewer calories. This is a bad cycle, and if we are not
careful, as our age goes up it can easily get out of control.
According to the personal trainer and NSCA-certified
strength and conditioning specials, Brian Durbin, if we know the roadblocks we
will know how to successfully drop pounds.
Keep an eye on your
hormones
As we get older it is more and more likely that our
hormones could fall out of balance. If you do not regularly check your thyroid,
adrenal glands, and other hormone levels, the fat can be easily stored in your
body. A very important hormone is the testosterone that needs to be watched. A
balanced level can keep your blood glucose in normal levels, which is crucial
for losing belly fat. You should regularly check your hormone levels.
Pick up those weights
People often complain that they cannot lose weight as
they used to before, because of the muscle mass. The muscle mass is more active
than the fat, which requires much more energy. This also means that if you lose
muscle mass, the metabolism will slow down.
The 50 years old people have 20% less muscle mass than
they had in their 20. Durbin says that if you are having a good weight training
routine, you will expand your muscle mass and will lose weight like you were
losing 20 years ago.
Don’t go too easy
You must push yourself to achieve your goal. You
should never be in pain while you exercise, but you should not go easy, too.
You have to make sure you are working out hard enough, sweat, and complete the
whole range of motion while you are exercising. You have to put the effort in
and you will get desired results. Losing weight is not easy, so you have to be
prepared for long exercises. It is a fact that your body will feel better, not
worse, after you are done.
Pains and aches become very common as you get older,
and if you are not active, then the situation will become even worse.
Recommended exercises are: walking, jumping in the pool, and water exercises
like Aquafit.
Change your diet
As we get older, our daily diet needs to be changed.
We need more nutrients and fewer calories. So, we need to forget about
consuming empty calories, and we should concentrate on nutrient-rich foods like
vegetables, fruits and lean proteins.
Consult with physical
therapist
Consulting a physical therapist is recommended for
people who are suffering from some kind of pain. This is recommended before
starting any new exercise. The therapists will give you a lot of good advice
about the most effective exercises. They will also give you instructions
on how to do the exercises that will help you to relief pain.
Avoid stress
Our life becomes more stressful as we grow older.
Durbin said that the average 50 –year- old has many more responsibilities than
any younger one. They are having a lot responsibilities at work, probably their
kids are going to college or they are caring about their old parents. You can
feel hungry and you can avoid the gym because of the stress. In order to bust
this cycle, you should schedule time for exercising. The best way to relieve the
stress is a good, consistent exercise regime.
SOURCE:
http://www.prevention.com/fitness/lose-weight-after-50
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