Lose Fat, Get Toned, Feel Great!
Are You Struggling to Lose Weight, Get Toned and Have More Energy? Read on, I’m Here to Help.
Over 50s Fitness Training
Trying to get into shape or getting back in shape is frustrating at any age but can be even more discouraging when you’re older and wondering whether it’s even possible. Rest assured, over 50s fitness is absolutely possible. It may not be as easy as it was when you were 20, but the rewards will be just as great — if not more so — in your later years.
You Need a Plan
If you have extra weight to lose and you’ve lost muscle tone, regular exercise can help you reach your fitness goals. The key is to make a plan and stick to it.
Even if you have health conditions, recovering from illness or physical limitations, you can exercise to improve your fitness.
Healthy or not, it’s always a good idea to just check in with your GP about starting or resuming a workout program. They can simply give you the “all clear”, or make some initial suggestions for a program to meet your needs.
Losing Those Pounds
Often, the first goal of a fitness programme is to get rid of excess fat. Being overweight or obese in middle age increases the chances of diabetes, high blood pressure, cardiovascular disease, stroke, certain types of cancer, kidney disease and osteoarthritis.
Lots of factors contribute to weight gain. Some, like the natural slowing of metabolism, occurs with age, are beyond your control, however, the main cause of weight gain is simply eating too much and exercising too little. To begin to lose fat, it’s time to turn those tables around so the calories you burn each day are greater than the ones you consume.
As a personal trainer, I recommend the following
Revamp Your Diet
Your diet is the main factor in how easily you put on or lose weight. You can increase your activity level, but if you’re still consuming too many calories or eating poor quality foods, you simply won’t lose weight.
Become More Active
Regular physical activity is crucial for getting fit after the age of 50. Exercise helps you burn calories and fat and helps you build lean muscle mass. In addition, adults who exercise regularly reduce their risk of chronic diseases, improve their sleep and emotional well-being, plus boost their cognitive function.
When you’re physically active, performing everyday tasks also becomes easier and you have more energy to achieve your fitness goals.
Get Enough Aerobic Exercise
The NHS recommends that all adults get at least 150 minutes of moderate-intensity cardiovascular exercise each week, for example, brisk walking, recreational swimming, biking at a pace of fewer than 10 miles per hour on level terrain. Or, if you choose, you can do 75 minutes of more intense cardio exercise. Intense activities include jogging or running, swimming laps, bicycling faster than 10 miles per hour, skipping rope and hiking uphill.
To get even greater benefits for over 50s fitness, gradually increase your cardio activity to at least 300 minutes of moderate-intensity activity or 150 minutes of vigorous activity each week. Continuing to increase the amount and intensity of your exercise will help you burn more fat and become fitter more quickly.
Regain Your Muscle Mass
Muscle loss is a natural part of ageing and studies show that people may lose 3 to 5 per cent of their muscle mass each decade after the age of 30. That’s why continuing to strength train throughout your life is so important.
Gaining lean muscle mass also helps you control your weight. Muscle mass is metabolically active, which means your body has to burn calories for energy to build new muscle mass and maintain existing muscle mass. Having more lean muscle mass is especially helpful to combat the age-related slowing of metabolism.
It is recommended that adults strength train all the major muscle groups at least twice a week. Whether you decide to do body-weight exercises at home or go to your gym to lift weights, complete at least one exercise each for your arms, shoulders, back, chest, abdominals, glutes, thighs and calves. Do enough reps or lift enough weight that you fatigue the muscles. Start out slowly and gradually build the intensity as you get stronger.
What I Can Do For You.
My structured and easy-to-follow programmes include nutrition guidance to help lose the fat (you can still eat food that you love), some aerobic exercise that will give you more energy and some resistance training, using your body or weights, to get you toned up. The programme is tailored specifically for you, which, with my ongoing support and guidance will lead you step-by-step to achieving your goals.
Does this all sound perfect?
Ready For A New You?
I’d love to help you. Contact me today to arrange a FREE Consultation and learn how you can achieve your health & fitness goals and get in the greatest shape possible. No Commitment Required.