If Not Now, When?

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2. Food for Thought

3. Feature Article: What You Need To Know To Gain Strength And Lose Fat

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Hi,

Well, here we are starting the second month of the new year. According to the news, this is shaping up to be a record mild winter here in the U.S. I don't know if it is because of la Nina, or global warming, or whatever, but I like it.

We went out with some friends last Friday to a huge flea market. We spent 5 hours walking around, and still didn't see all of it. The weather was gorgeous! It was 70 degrees and partly sunny.

Have you started your well intentioned weight loss and exercise program yet? I bet a lot of you haven't. I saw a larger amount of people at the health club the first few weeks of January, but the number is quickly dwindling down again.

Developing and maintaining a healthy diet and exercise routine is not easy. But, as we get older, it becomes even more important because exercise and a healthy weight can help us reduce the chances of developing many health issues that start to rear their ugly heads as we age.

I realize that since you subscribe to my news letter you are probably more dedicated to the idea of being or becoming healthy than many other people. That being said, be honest with yourself and see if you are really doing all you can to be as healthy as you can.

Realizing I may be preaching to the choir, if you need some help, please consider getting my book and supplemental materials package - If Not Now, When?, now is an ideal time. I am keeping the price at just $19.95, so it is very affordable for most anyone.

As I said, the price of my book and all eight bonuses is going to remain at just $19.95. To get access to all the great information on exercise, fitness, weight loss, and diet; go to the If Not Now, When? sales page and you can download everything in just a few minutes.

I hope everyone who hasn't purchased my book yet takes advantage of this great offer.

Good luck, keep exercising, and remember – "If not now, when?".

Best Wishes,

Tom Manfredi


Send any comments you may have to tom@fitness-after-50.com

My site fitness-after-50.com

Don't compare yourself to the best others can do, but to the best you can do.

I often hear the comment from women that they don't want to build too much muscle and end up looking like a muscle bound weight lifter. Let me assure you that very few of us have the time or the discipline to build the amount of muscle that body builders have. The wife of a good friend of mine was a competitive body builder when she was younger. When competing, she lifted weights for 4 hours per day. I don't think many of us plan on doing that.

The magic formula for getting a leaner body is to build muscle while reducing your percentage of body fat. This is called increasing your lean body mass. A good plan for getting that leaner body should include both aerobic exercise (walking, running, biking, dancing, etc.) and muscle building resistance training.

The majority of your daily calories are expended simply by living. Siting, reading, digesting your food, even sleeping, use up a lot of the calories we burn in a day. Strength training or resistance training helps you build muscle. Replacing fat with muscle increases the amount of calories you burn during the passive activities I mentioned above. Research indicates that muscle at rest burns three times as many calories as fat at rest.

Many people think that resistance training (weight lifting) doesn't burn many calories. That just isn't true. Resistance training can burn up to 500 calories per hour. A brisk walk burns about 350 calories in an hour.

Aerobic exercise is a great way to burn calories, but one of the problems with it is that most of us get into a rut, doing one kind of aerobic exercise day in and day out. A daily 4 mile walk is great, but our bodies adapt to us doing the same thing and we stop losing weight from the exercise.

Doing three varied strength training routines per week will keep your muscles from adapting. Consider doing exercises that concentrate on your lower body on day one, work on your arms and shoulders on day three,and work on your chest, back, and core on day five. This will keep your muscles guessing and growing.

On the days you don't do your strength training you should do some kind of aerobic exercise. But, like with the strength training, if you change your aerobic exercise, you will challenge your body more and continue to lose weight. Try a day of walking, another biking, another on an elliptical, and maybe an aerobic dance class on another.

On line fitness coach Tom Manfredi is the creator of the site "fitness-after-50". This site is designed with the mature adult in mind. There is a lot of information available on the site for anyone looking to start or restart a sensible exercise program. Learn more by going to www.fitness-after-50.com


Tom Manfredi, 1218 Easy St., Ste 101, Wickenburg, AZ 85390

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