The war against fat lives on. Never more so today when the combination of sedentary lifestyles and supersized meals compound weight problems plaguing modern society. In 2009, 16-33% of children and adolescents and 63.1% of adults in the US were either overweight or obese. This statistical data is a foretaste of health problems to come and the numbers can get higher. It is ironic that with all the medical advancements that we spend billions of dollars on to prolong life, we forget the very basics that ensure we get to enjoy to the fullest the rewards these advancements should bring, which is a long and active life.
In your 20′s, having a balanced and regular eating routine will improve health and weight. Something as simple as eating breakfast can dramatically improve total well being and can give you a sense of control over what you eat throughout the day. Eating every 3 hours thereafter will ensure optimal metabolic activity but choosing whole grains and greens over white, refined carbohydates will keep you from eating in between meals. Exercise for one hour in equivalent measure with cardio as well as weight training three times weekly. Alternate aerobic and cardio exercises on off days for 45 minutes. This is the best time to start investing for your health and instilling habits that will aid in achieving a healthy and fit lifestyle.
In your 30′s, you begin to notice the tell tale signs of aging. Metabolism slows down every 10 years by 1 to 2% and you’ll notice that this becomes difficult to maintain your weight, much so to lose it. This is the time to be more conscious of what we eat and avoid kids’ leftovers. Focus on the quality associated with meals that you consume and go for top quality protein and carbohydrates for energy. Your metabolic process can be enhanced by particular foods such as chili pepper up to 23% and taking green tea might help reduce appetite and regulate sugar. Consider circuit training 4 times a week paired up with a day dedicated for cardio. Startle your muscle memory by scrambling your routines. Pull everything up and prevent sagging by incorporating youga or Pilates.
For women, estrogen levels drop at their 40′s and water retention becomes more noticable. Metabolic activity continues to decilne and the daily caloric needs decreases. Avoid salty foods to discourage bloating and eat more of green, leafy and cruciferous vegetables to metabolize hormones especially estrogen. Exercises should have 3 days of weight training with one hour per session and 5 days of dedicated cardio. It is harder than when you were youthful but with lesser impact and intensity to avoid injuries. Pilates and yoga is still beneficial and should be added to your routine if you can.
Starting a healthy lifestyle is never too late at any age but it pays to start early. The earlier you start improving your dietary and fitness habits, the more likely are you assured of a long, active and rewarding life.
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