Archive for the ‘Muscle Building’ Category

Iron Man Nutrition Great For Antiaging Program

Tuesday, June 23rd, 2009

I came across this very good video by triathlete Ben Greenfield on the nutritional requirements for athletes training for the Iron Man. As most of you would know, the Iron Man is the elite fitness event in the triathlon circuit. Whilst most of you will not be training for such an event, you are very likely to be preparing for a hiking holiday, skiing holiday, or other event requiring endurance. Quite frankly, even looking after children during the holidays can be an endurance test to some!!

During preparation for such an event, the body must be correctly nourished to build muscle, not fat, and to ensure that it receives sufficient antioxidants and anti-inflammatories to aid muscle building and damage to joints and muscles - all characteristics we try to achieve with an antiaging nutrition and fitness program.

I urge you to take a look – you can download a powerpoint slide deck to follow along – as the slides in the video are not easy to see, but Ben makes a great job of talking to each point.

 

Visit http://www.bengreenfieldfitness.com/ironman for the powerpoint.

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Posted in Anti-Aging Program, Diet, Fitness, Muscle Building, Supplements | 3 Comments »

Free Weights Trump Fixed Weight Machines

Tuesday, July 8th, 2008

Regular strength-training is a key element in your antiaging program.

For many people – ‘doing weights’ means slogging along to the gym at 5.30am and completing a round on weight machines. Yet you can get a really good workout without leaving the comfort of your home. Dumbbell weights or simple home gym cable-and-pulley machines allow freedom of motion and can actually give better strength gains than fancier commercial ‘fixed’ equipment.

Fixed machines such as the leg-press machine, loaded up a plate with weights uses a fixed plane of motion to push through. This does not bring into play other fitness functions such as balance and muscle control. And less effort, means lower results.

Studies have shown that those who used free-form equipment enjoy strength gains by 115 percent compared to just 57 percent for the fixed-machine users.

Even lifting weights for 10 minutes just 3 times per week can make a real difference.

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Posted in Anti-Aging Program, Muscle Building | 7 Comments »

Why Are So Many So Overweight At Age 60?

Wednesday, November 29th, 2006

I realise that obesity is a universal problem in western civilisations but a recent report by The Alberto Cordero School of Medicine shocked me. It claimed that “76% of workers older than 60 years of age are overweight or obese”. Add to this that less than 30% of those under age 40 years fall into this category – so what happens in this score of years that transfers one from one category to another?

An important thing to note is that this is in working sample populations, not those idle in retirement. I don’t believe it’s about diet, and as such am not a huge fan of weight loss diets done in isolation. I believe its about changes in lifestyle. This age group are generally no longer running around after children, often move into smaller homes with smaller grounds, and start adopting “I deserve a treat at my age” eating habits.

As we age muscle tissue reduces. Coupled with less physical activity, the muscle loss is compounded. Instead, at this age we need to be doing MORE strenuous weight lifting exercise. It’s the muscle that burns the fat, and by losing muscle we lose a large proportion of our fat metabolising production system.

And of course it’s not just about being overweight; its about hypertension, cardio vascular disease, diabetes type II and all the other illnesses that are proven to increase significantly in obese people.

So do less gardening, less children focused activity and do have a treat – you do deserve it! But balance this out by at least two structured weight training sessions each week. Using hand weights at home is effective, and don’t forget – your own body weight is an ideal exercise tool. You can find out more about building muscle and weight training exercises here.

Besides, if I am going to live to at least 120, I want you all with me!

Nicola

Posted in Antiaging, Muscle Building, Wellness | No Comments »