Why it is important for women over 40 to lift weights.
Is age getting you down? Can you not figure out the secrets to celebrities over 40 that are confident, sexy, and fit. How they are able to fight the age and look so young and feel so great and have that amazing glow about them.
You want to make the changes to your body, mind, and skin. Are you truly ready to really do the work to get the results? You can’t fool yourself anymore with short cuts. Trust me if Oprah hasn’t found a quick fix formula then you must believe me when I say there is no quick fix formula. There is no formula that doesn’t require you to invest a good amount of time, energy, and work. So if your ready to know how all those women over 40 look so great and feel even better then the girls in their 20s. Then listen to the guidelines here and I will keep you sexy inside and out.
Secret # 1 Set Your Goals right them down. Write down your right now, get out a piece of paper and write down your goals and do it in this order. Write down your top 5 goals down about your body you want. Writing your goals can be tricky you need to know how to write effective goals. 1st off is you need to write smart goals. Simple, Measurable, Attainable, Realistic, Time-bound. So if you want to lose 40lbs your goal needs to really be: I need to go to the gym 5 days a week, Lift for 45 minutes 3 days per week and do cardio for 30 minutes minimum 3 days week. Eat 5 meals per day, Eat 5 servings of veggies each day, eat 3 oz of protein 5 times a day. Do this minimum of 6 days a week. Take your supplements every day. Do this for 6 months. As you can see you must be specific and something that you can do and achieve no matter what. Wow that’s tough well if you do things right it will work guaranteed.
Secret # 2 Take Action on your goals. So what you have these great new smart goals. Goals alone don’t do anything unless you take action and follow your action plan. Now you have a clear laser focused plan you can follow. So 1st step is start with day one. Figure out what else do you need. Gym membership, personal trainer, treadmill, running shoes, workout clothes, heart rate monitor, shopping list, healthy food, throw out all the bad foods, good Dr., and maybe a hypnotherapist, psychologist, Coach. Taking action can be tough. It’s easy finding excuses especially when your not doing something you want. Sometimes you need to set a consequence for yourself like I will give $5,000 dollars to charity if i don’t achieve my goals. Write the check out and have it all ready to send. You say you I’m crazy, I don’t have $5,000 well then just achieve your goals it’s that simple though sometimes we need some added value so we don’t cheat ourselves out of what we want.
Secret # 3 Resistance Training: Lifting Weight is the best thing hands down for shedding fat, building muscle, increasing cardio vascular stamina, improving stability, balance, muscular control and the list goes on. Why do I say this because every research article has proven it to be the most effective way to do these things. If you disagree you will be disagreeing with countless research articles by professors in the field of exercise science. So Lift weights, Does it make you big and bulky. No either your already big and bulky or your not going to get that way. Does it build muscle well yes. Though muscle helps shed fat and gives you curves. Though the designer jeans and other clothes don’t make clothing for people who lift weights so they might not fit right. Who cares when your naked and your smoking and your oozing with confidence. You can Lift weights and not put on any muscle, You can lift weights to build strength, you can lift weights to build muscle. It all depends on what type of program you choose to do. If you don’t know what exercise program you should do then I will give you basic plan so you can succeed in the gym. The number 1 reason people don’t succeed in life is because they don’t have a good game plan to follow. Which is why I’m going to give you a very effective program for you to follow. Your Lifting program is done 3 days a week. Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday. Lift for 45 minutes. You are going to do a circuit training program. This means you do 1 exercise then the next until you finish all the exercises then you repeat back to the top. You will do 4 sets of 8 reps of each exercise.
This is a simple program to follow it will take 22.5 minutes to finish. Granted their will be some time to go from equipment to equipment and if you need rest. Rest at the end of each full circuit of exercises. The Set’s of course mean to do 4 sets if you’re a beginner you might just do 2 sets. Do 8 reps of each exercise, rest for 0 seconds for each exercise and TUT is time under tension which means when doing the exercise for example with the squats you squat down for 3 seconds pause for a second at the bottom and then raise up from the squat at a 3 second pace. This making so you don’t move to fast and you get the most out of the exercise. The weight you should choose is a weight you can only do for 8 reps, not 9, 10, or 11. Pick a weight you can only do for 8 reps. If this confuses you hire a trainer.
Secret #4 Cardio: Cardio is extremely beneficial for so man reasons. I’m sure I don’t have to get into detail since we have all gone over these thousands of times. You noticed I didn’t say aerobics this is because cardio can be so many different things which can be done aerobically or anaerobically. Studies show for the most effective fat loss it’s best to do more high intensity training which is anaerobically it also shows it improves your heart rate, cardio far better then just aerobics. So ladies stop the insanity and get on the band wagon of following which countless research has already proven. Here’s a Basic Cardio program to follow:
Week 1 Monday, Wednesday, and Friday: Do 15 minutes of High Intensity cardio: Treadmill at 3 mph for the 1st minute, second minute go to 5mph, 3rd minute go to 3mph, 4th minute go to 7mp, 5th minute go to 3 mph, 6th minute go to 9mph, 7th minute go to 3mph, 8th minute go to 10mph and so on until you can’t go any faster or you done with the 15 minutes. You may need to adjust the higher speeds depending on what type of shape you are in 1st.
Week 1 Tuesday and Thursday do 1 hour stair master at level 5.
Weeks 2-12 do 30 minutes of high intensity and do the stair master at level 6-20.
you may need to adjust a few things with the program though each week you need to have progressed in the level and speeds, so you achieved a further distance, burned more calories then the previous workout.
Secret #5 Eat Healthy: Well this can’t be explained in a short article. I couldn’t even sit you down for hours to explain all the details how to eat healthy though the basic plan is eat lots of veggies, eat good quality proteins, eat good quality fats, if you want all the details on this one your just going to have to call. Though follow the fundamental rules: no breads, pasta, soda, alcohol, candy, sweets, processed foods during the week at minimum. Get a plateful of food making 75% of it full of fresh veggies, add some good olive oil over the top, and have a nice piece of good quality chicken, steak or seafood for the last 25% of the plate. Enjoy and do this for 5 meals each and every day. Complain all you want though it’s results or no results and I’m more than happy to have the $5,000 check go to a charity. I would recommend the charity the HERO Foundation: http://foundationhero.org
Secret #6 Take Supplements: The top supplements you need to take are a good quality multi vitamin, a good quality fish/cod liver oil, A good quality organic green drink. You can always go to our website www.personalpowertraining.net to see our recommendations or give us a call or even come in and chat. We would be more than happy to make sure your only putting the best in your body.
Secret #7 Don’t ever quit: Let’s face it too many times we quite on ourselves we don’t go the extra mile, we don’t push a little bit harder, We say we can’t, or we say it’s tough or too painful. Well I’m telling you you can’t quite, you can’t ever give up you must find away if you want the life, body, and amazing energy after 40. Yes I can say it’s tough hormones change, your metabolic rate falls, though who cares we know that. That isn’t any reason you can’t achieve greatness after 40. You can do it. Though You have to be willing to put in the work. I support you every step of the way and I can personally guarantee this will work though now it’s your turn to decide and I mean commit with 100% laser focused effort that this is what you want.