Body and mind. Your brain’s primary purpose is to move your body and a huge amount of your grey matter’s real estate is dedicated to exactly that job. If you want to keep learning and creating new connections in your brain, then nothing will compare to staying active and exercising. What’s more, is that exercise stimulates the release of countless necessary neurochemicals including dopamine and serotonin to ultimately promote maximum health and to help keep you fit.
It has been shown to greatly improve memory and to boost the IQ too. Meanwhile, the benefits for the body are huge. Staying active can help to improve heart health and prevent the likelihood of heart disease. It can also improve your looks, combat diabetes, prevent depression, keep your bones stronger (especially if you train outside and get lots of life giving sun) and much more.
More importantly, as we discussed in the introduction, staying active is actually the best way to prevent the loss of mobility that will leave us hunched and in constant pain in old age. So the question is, how do you stay active in the right way to combat age-related health issues?
Get up right now and stand with your feet slightly apart and toes facing for-ward. Now try to squat all the way down with your heels flat on the floor.
This isn’t just a problem for the older population it’s something that 90% of guys and gals in their 20s and 30s can’t do either. But you should be able to do it. Squatting is one of the 7 primal movements – it’s a fundamental ability that we should all have.
The problem is that most of us spend 8 hours a day sitting in an office in the same position. That position involves having our shoulders hunched forward, neck craned down and legs bent. This causes muscles like the quadriceps and pecs to shorten and tighten, while our hamstrings and glutes become weakened and flattened. The longer this goes on, the more serious the problem becomes.
Eventually we might even develop a pelvic tilt. Is it any wonder that you can’t move at all when you’re older? So the key is not to start some ‘gentle exercise’. Rather, the key is to get really active and to push your body. It should be able to handle it but you need a trainer who can teach you to get started gently and to gradually increase the difficulty while keeping one eye firmly on mobility.
Read books like Becoming a Supple Leopard and you’ll see that we age best when we use our body through its full range of motion and keep on doing so. Weight-lifting is actually a great choice of exercise for older individuals as it teaches movements like the squat and the dead lift with good technique to ensure that you have full range of motion.
This is even more important if you do have a fall or accident as this is what will very often serve as the catalyst to many more problems. If that happens, then you should see a chiropractor or physiotherapist and then follow the advice they give you to strengthen the area and prevent knock-on effects throughout your body. Of course, if you have existing complaints then you may not be up for squatting and lunging just yet.
In that case, you may want to start with some gentle cardio in the meantime which will help to provide those a fore-mentioned health and brain benefits in the short term. Good options include most low-impact forms of exercise, such as swimming, walking (or power walking), the recumbent bike and others that don’t involve hitting anything with force. Just make sure that the goal is always to work your way up to-ward more complex moves.
We’ve covered a lot of ground over the course of this article and hopefully you now recognize that Aging doesn’t have to be a prison sentence. You can retain your mobility. You can retain your mental prowess. And you don’t have to suffer alone in silence.The key is to remain active, to fill yourself with the right nutrients and to put your health first.
And if you follow the advice in this article, then you should find that many of the issues we didn’t get time to cover will also be dealt with. Staying mobile for example can help to prevent many forms of arthritis, while a highly nutritious diet should also help to prevent inflammation, further combating this problem.
Cancer risk goes down as you fuel your body with more antioxidants and spend less time in direct sunlight without protection. Vision problems will be mitigated by many of the nutrients we’ve discussed too in particular lutein and vitamin A are great for fighting glaucoma and cataracts.
In general, supporting your immune system and providing yourself with antioxidants will help you to combat a lot of the various forms of deterioration that lead to issues like vision problems and hearing trouble in the first place! Avoiding stress, believe it or not, will make you less likely to suffer with tinnitus as well as being less likely to develop any manner of illness because your immune system will be stronger and you’ll sleep better.
Oh and if you are avoiding simple sugars and empty calories, this should also benefit your teeth. So too will getting more vitamin D, magnesium and calcium. You can help this too by brushing regularly and not pressing too hard. And as with your hair, try to avoid very ‘chemically’ toothpastes.
Fluoride, found in most toothpastes, can actually be quite bad for our teeth and damage the enamel. Instead of using this then, think about using something like. The key is not to take it easy on yourself, not to start doing less and not to make excuses. Instead, if you want to stay healthy and young then you need to act like it.
It can seem like a lot of hard work at first if you’re feeling tired and lethargic right now but the key is to push through it and think of the rewards at the end. Meanwhile, try to introduce these changes slowly. Don’t think you’re going to change your entire lifestyle overnight instead try to gradually eat a healthier diet.
This will give you the energy levels that you need to perhaps start walking once a week a bit more vigorously. With time, you might build up the energy and the courage to go to a gym and speak to a personal trainer about learning to squat and dead lift! And perhaps you’ll then have a bit more drive and motivation to take up a new activity, or to inject some more passion into the bedroom.
So don’t let age defeat you! Just keep going and give yourself a purpose and a drive and work toward it. Support this mental state with the healthiest regimen and the right, nutritious diet and you should find that you can fend off the worst effects of Aging for much longer!
The Last Piece of the Puzzle – DietFinally, you need to think about the final piece of puzzle: the diet. Because whether you’re working out at home or in the gym, your diet is one of the MOST important factors for ensuring the maximum benefit from your training. Likewise, diet is crucial whether you want to lose weight or build muscle – though the strategy will change.
Calories VS Carbs
Unfortunately though, while diet is the same no matter where you’re training, it’s also not all that simple. Specifically, there is a lot of argument regarding diet and views on the matter can broadly be split into two camps. On the one hand, you have the group that claim ‘a calorie is a calorie’.
Their belief is that the only factor that matters when it comes to losing weight, is the number of calories coming in and the number of calories going out.If you track all your calories, you then simply have to make sure that you burn off more than you consume and you’ll lose weight.This makes sense, seeing as excess calories are stored as fat and when you have a calorie deficit the body has to burn fat to get more.So how do you eat a diet to support weight loss according to this idea?
Simple: you calculate how many calories you burn in a day (by wearing a fitness tracker, or by calculating your active metabolic rate) and then you make sure that you eat less than that. To build muscle conversely, your objective is to eat a lot of protein which the body can convert into muscle and to be in a caloric surplus so that you have extra fuel to use for growth.But then there’s the other school of thought.
This looks more at the way calories are used at different times. After training for instance, calories are more likely to be used to refuel glycogen. Likewise, some people will have different hormone balances than others, which will impact the way they burn fat. That’s why some people never seem to lose weight and others never seem to gain it.
These people recommend avoiding carbs and eating a diet rich in fats and proteins. This will support muscle growth, while the lack of carbs will prevent insulin spikes which can lead to fat storage. For building muscle, consuming lots of calories is important because you need insulin to build muscle and low calorie diets stimulate the release of myostatin – which breaks down muscle.
A calorie is not a calorie according to this crowd. More important is to avoid simple carbs and to eat nutritious meals at the right time, while maintaining a consistent blood sugar.
So who is right?
Well, both groups of course.
Maintaining a lower caloric intake than your daily burn will always lead to weight loss. The caveat is that you can never calculate how much you’re burning accurately. Why? Because the amount of calories you burn is dependent on your metabolism – which has to do with a range of factors, including things like blood sugar and testosterone.
You can’t deny the role of hormones: otherwise steroids wouldn’t make people become ripped machines and hypothyroidism wouldn’t cause people to lose weight. The trick is to eat below your estimated AMR, while at the same time doing everything you to can to encourage your body’s metabolism. Actually the best way to do that, is to make sure that you’re eating nutritious, natural and healthy foods, while at the same time working out and lifting muscle.
Remember: building muscle MAKES you burn more fat, even when you’re resting. That’s why running and using resistance training is so good for creating a lean and toned physique and when you combine this with the right diet, you are attacking your fitness and your health on all fronts. The hard part is just putting this into practice.
Monitoring all the calories coming in and out of your body takes a long time and is rather joyless, so for most people it will be sufficient to make a strong estimate instead. Likewise, you can make life easier for yourself if you eat a relatively consistent breakfast and lunch.
If you do that, then you’ll be able to avoid having to calculate how many calories are in those meals on most days – it will be enough to just guestimate how much is in your dinner and then add that to the total. Maintaining a consistent breakfast and lunch is much easier because these are functional rather than social meals – we tend to eat them when we’re on our own rather than out with friends.
Have you seen some weight loss TV programme where some contestants lose a big amount of weight only to gain it back almost right away? Ever wondered how and why did that happen?
Yo-Yo effect (also known as weight cycling) is the cyclical loss and gain of weight, resembling the up-down motion of a Yo-Yo. It is the repeated loss and regain of weight. A weight cycle can range from small weight losses and gains (5-10 lbs. per cycle) to large changes in weight (50 lbs. or more per cycle). The Yo-Yo effect is usually caused by weight loss plans that involve missing meals, fasting and crash diets that drastically lower your daily caloric intake.
Some research links weight cycling with certain health risks. Most experts recommend that obese adults should adopt healthy eating and regular physical activity habits to achieve and maintain a healthier weight for life. As for non-obese adults, they should try to maintain their weight through healthy eating and regular physical activity to avoid potential risks.
1.Too difficult diets
-too restrictive to follow over a long period of time
-cause burnout and difficulty to keep up in a long run
-same nutritional mistakes will be reproduced a few weeks/months later
-causes depression and fatigue resulting in difficulty to sustain willpower to continue.
If you don't want to be among the many victims of Yo-Yo dieting, then one of the things you need to do is give your metabolism a boost instead of slowing it down. You can do this by increasing your amount of physical activities. Focus on high-intensity interval training (HIIT) instead of slow and steady workout.
It is one of the best ways to jumpstart metabolism and keep the burning calories long after the workout is over. Besides, you should also look for ways to lose weight gradually and safely, because this produces a more effective and longer-lasting weight loss.
Yo-Yo Effect Is Dangerous
The regained weight is increasingly difficult to lose
Your body remembers the effects of deprivation caused by diet succession over a long period of time, therefore resulting to store more fats in reserve to prepare for future diets.
It is a progressive development of obesity
Your weight will bounce back in an extreme manner and the recovering process is twice as difficult as previous diet process. You will feel out of control and lose grasp on the long run. Thus resulting in a rocketing weight gain, leading to obesity.
Emotional distress leading to depressive disorders
The suppression from previous extreme diets is bound to happen due to depressive disorders like insomnia, depression, dysthymia, bipolar. Such disorders will interfere with your daily life, affecting your normal functioning and cause pain to you and your loved ones.
Possibility of high blood pressure, high cholesterol, gall bladder disease, or cardiovascular disease (arteritis, infarction, etc)
Inconsistent food intake, unbalanced nutrition, on and off extreme exercise workouts, and emotional instability will eventually drive your body haywire. Your body won’t be able to familiarize itself towards all the changes done within an inconsistent timeframe and manner.
A shortened life expectancy
All the above dangers will eventually lead to possibility of a shortened life span.
Fight Yo-Yo Effect!
There’s nothing wrong with being ambitious and eager to achieve your ideal weight. Having the desire and the drive to meet your goal is half the battle in getting there. Be flexible and learn from your mistakes. If you try an exercise regimen or a new food plan that you don’t enjoy or find hard to sustain, then try something else.
Bear in mind that your goal should not be to lose as much weight as you can or as quickly as you can – you need to establish healthy patterns of eating and exercise that will help you lose weight while at the same time has long sustainability. You need to realize that trying to do too much, too quickly could be your undoing. Be realistic on the amount of changes you are able to do at once.
Keep track on your progress and find sources of support as it’ll be helpful for you to overcome difficulties. Exercise buddies are great, and some people find a lot of value in the support they get through online communities. The most crucially essential factor in solving the Yo-Yo dilemma has to do with changing your behavior.
Practice eating smaller, more frequent meals. Plan your food intake, include hunger-fighting protein at each meal and snack. Plan ahead, keep track, enlist help! A quick sprint might get you to the finish line - if you’re lucky - but chances are you’re going to be left exhausted and out of the game. When it comes to successful weight loss, slow and steady definitely wins the race!