YOU are never too old to start an exercise programme and make changes to your diet and lifestyle.
As you get older it’s more important to have a strict eating and exercise regime as between the ages of 30 and 50 the average person gains around 21lb in weight and loses around 10 lb in muscle mass.
Many use age as an excuse for weight gain but studies show there is no reason for this, you just need to follow a few simple guidelines:
:: Exercise regularly, eg walk, cycle, swim
:: Do resistance work, eg weights, which keeps your lean weight up and helps work against the onset of osteoporosis
:: Eat healthily
If these are performed consistently (and you have no medical conditions) there is no reason why you should gain weight as the years go by.
Here are this week’s training options. Remember they are a guideline and can be adapted to go within your own training programme or you can simply pick certain sessions or exercises to do.
Always make sure you warm up before each workout and cool down and stretch after.
Longer workout, 40-45 minutes
A 45-minute fartlek session. The word fartlek is a Swedish term that means ‘speed play’ and the training helps both speed and endurance.
This training involves varying your pace throughout the session depending on how you feel. Jog, sprint, walk – just vary the distances and speed.
This gives a totally unstructured session which hopefully you will enjoy.
Interval Workout, 25-30 minutes
Find a short hill where you can run or walk at least 30 metres leading to the hill and 20 metres after.
This allows you to build speed up to the hill then continue on at the top.
Work within your capabilities and try to keep your effort consistent throughout each repetition. Your recovery is a walk or jog back to the start, aim for between 8-16 repetitions.
Workout in the home - body sculpting - 30 minutes
This week try the leg exercises you are most comfortable performing but at a quicker pace, adding more reps. The main thing to remember is to keep your form, everything stays smooth and controlled.
This will raise your heart rate plus you should feel you have worked harder.
By performing the exercise quicker it becomes harder to control so it is important you focus more on isolating the area where you are working.
A low fat healthy days food
Breakfast – A two-egg ham omelette and a slice of watermelon
Snack – two plums
Lunch – a wholegrain bagel with fresh chicken and light coleslaw plus an apple
Snack – three water biscuits with light Philadelphia cheese
Dinner – A wild venison steak with young leaf spinach and vine tomatoes
Liquid – two litres of water
Kiwi fruit is packed with dietary fibre that helps regulate blood sugar, is rich in vitamin C and only contains around 50 calories.
What training is best to burn off fat?
Interval training is far better than a constant workout to burn fat. Shorter more intense bursts, rather than exercising all at one pace, raises your heart rate far higher and due to your muscles being worked harder maintains muscle mass.
Interval sessions can also be performed in a much shorter space of time and due to your metabolism staying high you are still burning fat hours after your workout is over – music to the ears of those looking to lose weight!
Your dreams come true when you act to turn them into realities.
Find out more about David Fairlamb Fitness Consultants - www.davidfairlambfitness.co.uk or call 0771 3640899