Your Questions About Daily Health And Fitness Goals

by Maricela on March 27, 2013

Susan asks…

How to get started on a fitness program?

I am a 69 year old man, about 30 lbs overweight and just not fit! I recently joined a state of the art health club. I’m looking for ideas on how to start and how to keep motivated. The staff is good, but they just go through their standard tour and then turn you loose. Anyone out there in my predicament that has had success?

Maricela answers:

Ooh, where should I begin?!!

I’m almost 62 and have been going to the gym regularly for almost 2 years now. I see and traim with other 60-70 year olds daily.

I can really tell you a lot because I’ve learned a lot. First of all, since the trainers are rarely even close to 60 they aren’t very much help for us. You mostly have to try and see what works for you.

You are faced with not just building muscle but also with strengthening your joints, where you can, and attachments, tendons, ligaments, etc. And that takes time, but the good news is that they do get stronger. Today, for instance I can do four sets of 8 pullups, couldn’t do three pu’s six months ago.

The most important thing: KEEP INTERESTED!

Forget “goals”, most of us can’t see beyond Tuesday: Instead, learn how to enjoy doing each excersize.

For me that ment training arms and shoulders because that’s what kept my interest. Screw the cardio crap: Stairclimbers, treadmills, aerobics classes, they just weren’t the priority for me. I do some of that now but only after having worked up to it. And its more like fun now than the boredom it used to be.

I started out doing full body workouts but that left me feeling nausious and would keep me out for a week. Then I started breaking my workouts down into bodyparts, and that gets me in five times a week, for over a year now.

I started on arms, then added shoulders. Months later, over time, I worked in torso, abs and back, and chest, and back, then started on the three legs areas, as I got stronger, always working around the arthritic areas of my joints and tendonitis.

Basically, there are two kinds of pain: Pain you work around, and pain that you work through. You have to be smart enough to know which is which. Joint pain is bad, so be careful with your joints. But usually you can find ways to work the muscle by angling the joint a little differently. You have to discover what works for you.

I suggest that maybe you start something similiar, do your shoulders, abs and hammies, biceps, chest and quads, triceps and back, forearms and calves and abs on different days.

Don’t try to do everything in the beginning and realize that your joints will get stronger over time so that in a year you’ll be able to do exercises that you can’t do today.

I do a light weight, high reps set first, these get the synovial fluids, lymph, and blood going in my joints and make the next heavier, lower rep, sets actually easier than the first. So I might start tri pulldowns with 16 moderate weight reps then increase the weight and do 12, then increase for 8…etc. Its that first high rep set that sets the stage for my later, heavier, muscle building sets. You be surprized how heavey you can go when you’ve prepped your joints by the warm up set. I then try to do four or even more sets per exercise, usually upping the weight each set.

Cable machines are easier on joints than either bars or dumbbells so work as much with cables as possible. Usually you can go heavier with them since you don’t have to get them into the exercise position.

For instance, I do not bench (even though I love bench pressing) because there are other, less destructive, ways of building tris, shoulders, and chest. We’re not 20 anymore so we can’t do a lot of the things we once did.

Define your own routine and stay with it, your own routines will likely be better than what some 30- or 40-something trainer suggests. But most important, do the things that maintain your interest!

I’ld love to give you my full weeks regime but it would take quite a bit. Go in Day 1 and just work your biceps for a hour, trying different exercises, then on Day 2 just do our tris. Or something like that, pick your favorite part. And ask questions and talk to other people.

Just keep at it and remember to do what keeps you interested. My blood pressure is way down and my weight is a little down, and I have the frame of a much younger man today, much younger than I was just two years ago. It’s never too late.

Nancy asks…

What magazines, websites and online forums about health & fitness do you suggest?

Hey,
I was looking for great, useful and reliable magazines, websites and even online forums about health & fitness including nutrition/diet, exercising, bodybuilding, etc…

What do you suggest?
Thanks for all answer guys, I really can’t choose a better one you’ve been all very helpful

Maricela answers:

This is the best site for everything fitness related, they’ve got several programs; fat burn, bodybuilding, core training etc…… Also you can register for their e-newsletters that keep you up to date on the latest exercises, studies, findings and programs. They’ve got a great promotion going on now, for filling out your free fitness evaluation one of their certified personal trainers creates you 1 complementary personalized fitness program based on your exercise/fitness wants, needs and goals. Also inside their site they have food trackers that helps you keep up with all of your daily food totals based on whatever your goals are. The site is http://www.personalizedfitnessprograms.com/ hope it helps you out

Helen asks…

How to stay motivated to workout for stay at home mom?

I’ve got the treadmill the weights. I have the determination to lose weight for myself and my health.
I have my weekly workouts laid out. I have the ideal amount of weight I want to lose (15lb.) I’ve been eating a lot cleaner than I have before.

But…. I cannot find the motivation to workout everyday from home. Especially being a mom while the dad is away from work because he naturally is very athletic and has a high metabolism and isn’t encouraging at all. I need help! to get my butt up and going everyday!

Maricela answers:

How to motivate yourself to exercise.

1. Do it with a friend.
Statistics tell us that people who exercise with a friend are more
successful at exercising consistently. You can keep each other
accountable. Knowing that someone is waiting for you to exercise with
them can be great motivation to show up and get it done!
2. Do exercising which you enjoy. For example, you find running
boring. You can replace it with any other cardio activity: roller
blading, playing badminton, tennis, bicycling burn a lot of
calories, and you feel more like you are having fun, than like you are
punishing yourself for that extra doughnut.
3. Choose music you like, dynamic and vigourous, to make it more
pleasant.
4. Check regularly with your clothes, see how they become bulkier,
whoop from joy, photograph the progress and create a photo gallery on
your computer.
5. Set fitness goals, independent on weight loss. For example, say to
yourself “Next time, I will run quicker, and it will take me only ten
minutes to do so”, or such. You will feel like a real athlete,
preparing for a big day. Keep a journal of your athletic achievements.
6. Compete. Enrol into a local amateur tennis competition, for
example. This way, you will have a goal to achieve, which is different
from your weight loss, and you will have people to impress and you
will have to be adequate, so you’ll try harder.
7. Reward yourself (but not with food, you will end eating more than
you burned, and will become disillusioned quickly). Invent a set of
rules for yourself, for example: every time I am not feeling like
exercising, but do it, I will put 1 dollar in my piggy bank, every
time I achieve this or that goal – three. At the end of the month go
out and buy yourself the most impractical things you were craving but
denying yourself with this money.
8. Do not wait for some big moment or big day to start exercising.
There are spaces in your daily schedule when you procrastinate – fill
them with activities. For example, instead of sitting on the couch,
saying “It does not matter, I am going to the gym the next day”, get
off and do a series of push ups, or skip with the skipping rope (buy
it for one dollar in one dollar store), walk down the stairs at work
or around the block at your lunch break. This way, you are exercising,
fighting boredom, and do not have to sweat in the gym for hours
afterwards. This random 7-10 minutes activities will roll at the end
of the day into a full gym session!
9. Use “I will show them all” technique (sparingly). Think about the
mean people who teased you, the girl who refused to go out with you, a
sneering sales person in the clothes shop, imagine them all, and “show
them” – run fast, kick high, and end being and feeling gorgeous!

Michael asks…

How can I stay motivated to lose weight?

I am 263 pounds and really want to lose weight for my health, my mood, and in order to have another baby. I know how to lose the weight, but how can I stay motivated to do it? I always get discouraged after about 4 or 5 days. Thanks!

Maricela answers:

How to motivate yourself to exercise.

1. Do it with a friend.
Statistics tell us that people who exercise with a friend are more
successful at exercising consistently. You can keep each other
accountable. Knowing that someone is waiting for you to exercise with
them can be great motivation to show up and get it done!
2. Do exercising which you enjoy. For example, you find running
boring. You can replace it with any other cardio activity: roller
blading, playing badminton, tennis, bicycling burn a lot of
calories, and you feel more like you are having fun, than like you are
punishing yourself for that extra doughnut.
3. Choose music you like, dynamic and vigourous, to make it more
pleasant.
4. Check regularly with your clothes, see how they become bulkier,
whoop from joy, photograph the progress and create a photo gallery on
your computer.
5. Set fitness goals, independent on weight loss. For example, say to
yourself “Next time, I will run quicker, and it will take me only ten
minutes to do so”, or such. You will feel like a real athlete,
preparing for a big day. Keep a journal of your athletic achievements.
6. Compete. Enrol into a local amateur tennis competition, for
example. This way, you will have a goal to achieve, which is different
from your weight loss, and you will have people to impress and you
will have to be adequate, so you’ll try harder.
7. Reward yourself (but not with food, you will end eating more than
you burned, and will become disillusioned quickly). Invent a set of
rules for yourself, for example: every time I am not feeling like
exercising, but do it, I will put 1 dollar in my piggy bank, every
time I achieve this or that goal – three. At the end of the month go
out and buy yourself the most impractical things you were craving but
denying yourself with this money.
8. Do not wait for some big moment or big day to start exercising.
There are spaces in your daily schedule when you procrastinate – fill
them with activities. For example, instead of sitting on the couch,
saying “It does not matter, I am going to the gym the next day”, get
off and do a series of push ups, or skip with the skipping rope (buy
it for one dollar in one dollar store), walk down the stairs at work
or around the block at your lunch break. This way, you are exercising,
fighting boredom, and do not have to sweat in the gym for hours
afterwards. This random 7-10 minutes activities will roll at the end
of the day into a full gym session!
9. Use “I will show them all” technique (sparingly). Think about the
mean people who teased you, the girl who refused to go out with you, a
sneering sales person in the clothes shop, imagine them all, and “show
them” – run fast, kick high, and end being and feeling gorgeous!

Sharon asks…

What is a good workout plan for a 15 year old boy with asthma?

i am starting at a huge gym, what should be my daily workout plans? i am planning on going 2 or 3 times a week

Maricela answers:

Great that you do not let asthma hinder your health and fitness. I, too, have asthma. Make sure you have regular doctor visits and check-ups. I used to workout at a gym and now I do everything at home. But, you can still get a great workout at a gym.

Depending on your goal (e.g weight loss, weight gain, etc.), there are many workouts. For the optimal use of your time and energy, I would suggest free weights and circuit training. This will give you maximum results and the most efficient use of your time.

Exercise should have weights and circuit training in order to develop lean muscle mass. Interestingly, if we focus on developing our overall fitness, we will get that skinny flat stomach. Thus, exercises that focus on stomach or abs such as crunches, sit-ups, etc. Are good to supplement and are not good to be primary exercise to have flat stomach. Free weights are great. Exercises such as squats (with dumbbells are great), push-ups, pull-ups, lunges, shoulder presses, etc. Are great for lean muscle mass. Go heavier by focusing on getting 8-10 reps (you can go on more reps such as 12-14 reps later). Then, do circuit training for your cardio type. Here is an example of a circuit training with a treadmill. Walk 2 minutes. Then, jog lightly for 2 minutes, then run for 1 minute, then 2 jog minutes, then run for 1 minute,…etc. Build yourself up to do this for 20 minutes. You may initially start off with only 10 minutes or so.

This is a new beginning. Keep learning and growing on your knowledge on health and fitness. Keep track of your health progress and of your asthma.

Good Luck.

JJ
www.bestabexercisesonline.com
http://fatloss.dinksrus.com

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