Staying Fit at 40

So you’re in your 40’s and you noticed that you’ve been gaining weight. That’s perfectly understandable because as we get older, our metabolism rate gets slower too. This is also the age when the body becomes weaker. But have you ever wondered how others can still manage to look good and fit? Think about Cher- I’m pretty sure you know her. Looking good and staying fit does not require magic, it entails hard work and self discipline. There are plenty of exercise options out there, you just have to decide which works for you.

At 40, you may need to modify your exercise routine when it comes to intensity. Why? Because of your physical and hormonal changes. The most popular form of exercise for people who are in their 40’s is walking. Walking is perfect if you like a low-impact, less strenuous exercise. However, you must pay attention to form and intensity as well. You want to pump your arms at your sides while you walk to add intensity but make sure you do not over stride.

Another option is biking. If you don’t like the outdoors then you can always do stationary cycling. This will be beneficial to women who have been diagnosed with osteoarthritis. Use a high seat adjustment, low resistance and toe clips. Swimming is also a fun way to burn calories. It will help strengthen the muscles, tendons and ligaments and it will also improve your flexibility and stability. Don’t overdo it when you’re just starting, 15-20 minutes at a time is good enough in the beginning.

If you don’t like jumping or heavy-duty swiveling, then low-impact aerobics is for you. This type of exercise normally consists of rhythmic movements which involve large muscle groups. There is really no room for overuse injuries which are primarily related with high-impact work out routines making this perfect for people in their 40’s. This is equally appropriate for those people who haven’t exercised for a while and want to stay fit and follow a fitness regimen. Strength training is a must too when you’re over 40. Did you know that muscles shrink up to 2% every year? 20 minutes of weight training is a good start. You don’t have to do it every single day, most fitness experts will tell you to do it 3 times a week.

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Seven Steps to a combination of fitness, strength and training for maximum muscle mass

One of the most frequently asked questions get asked is “how to acquire and maintain muscle mass. Children looking for always secret ingredient, that one technique or the latest supplement to crack the goal of mass muscle. Unfortunately there is no single secret. The key is to combine all the best fitness strength Training authorities a periodized training program. You then need to set your body composition and follow a proven program consistently see results.

However, there are a few basic principles that are applied together, significantly increase your chances of achieving your fitness and strength training goals.; from these principles include:

1. Chase pump.There has been much debate recently about the need to get the pump during a workout. pump is when the capillary beds in muscles start fully working more effectively the muscle to use increment of nutrients. This leads ultimately to bigger, stronger muscles.

2. in addition to heavy for further development. There is no way around it, if you want the size that you need to lift heavy weights. While this seems obvious, you can only do this by training with a partner and push yourself beyond your comfort zone.

3. training partner Train with a friend … that ideally after the same program as you.Will keep each other motivated and push your limits each other. There is nothing better than good old fashion competition between partners training. Try recording you can lift more pounds during the workout!

4. sleep. Your body repairs during sleep and produces important testosterone during the sleep cycle. listen to your body, but constitute a minimum of 8 hours of sleep a night effectively.

5. Increase of natural testosterone production; we should all know that testosterone increase means your body to create more muscle.You do not need to use performance enhancing drugs to get this effect and there are some very effective natural methods to increase your testosterone levels.Compound exercises or primary have proven to be one of the most effective ways to supercharge your natural testosterone production.

6. Build your power Center.The core Area of your body (abs, italics and lower back) is the most important part of your body.Train those fields smart and hard for maximum power transfer in other parts of your body.

7. Train using all 4 types of training methods and use resistance. Learn all available to stimulate your muscles and avoid getting old tricks. many programs focus on 8 to12 reps. move beyond the basics to advanced profits and synchronize your routine to cycle through various methods to efficiently and effectively to build muscles.

Building your organization deserves it is not easy; However, this does not mean you have hours gym plates using routines for years to see the results of waste; a program must demonstrate that science and used by elite athletes. these two factors will guarantee projects.the 7 steps listed in this article, adjustment of both these criteria and prove you need to combine the best fitness training, strength training and proper planning program to ensure you build muscle fast and efficiently.

“To be successful, you must decide exactly what you want to accomplish and then pay the price in order to resolve the issue.”

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Some Muscle Building Myths Debunked

All kind of common myths circulate about how to build muscle. Most people will tell you that you need to do 12 reps, that is 12 repetitions, of a weight exercise if you want to build muscle. This is a fiction. It is not the number of repetitions that build the muscle but the time that the muscle spends under tension.

The trick is to do the exercise more slowly rather than do more of them. A few repetitions performed slowly will have more effect than repeating the exercise more often more quickly.

Using slightly heavier weights and performing fewer reps will have the best effect on building muscle mass.

It is important to increase the weights slowly. You should begin with weights that well within your ability to lift them. Gradually progress at each session to heavier weights. Stop if you feel any pain and go back to the previous weight.

Always make sure that you warm up before beginning your weight training. This will avoid muscle strains. After the session make sure that you stretch the muscles to ensure that they do not become tight and stiff.

Another common myth is that reps should be done in three sets. There is no magic involved here. The idea of breaking your reps into sets is just a way of introducing a period of rest into the weight training. This is important if you want to avoid muscle strain.

You will often hear that you should do three to four exercises for each muscle group. Generally speaking this will not be enough to build muscle effectively. You need to work the muscles more than that.

The injunction not to let your knees go beyond your toes has probably baffled you unless you have a good trainer to explain it. This is in fact perfectly true. Studies have shown that you are more likely to suffer injury when doing squats if your knees go beyond your toes.

Researchers at Memphis University found that knee stress was much higher when the knees went beyond the toes. But they also found that hip stress was greater if the knees were not allowed to move forward.

The best solution seems to be to focus on the position of your upper body when doing squats and lunges. If the upper body is kept upright then the stress on both knees and hips is reduced.

Some of the best guidance for preventing joint strain can be found in yoga manuals. A few classes with a good yoga teacher may be a good way of developing the correct posture for weight training.

Another common myth that you will hear in the gym is lift weights draw abs. The idea is that the abdominal muscles support the spine so by pulling them in you will protect the spine from injury.

But the muscle you draw in is the transverse abdominis is not the most important one in protecting the spine. All the abdominal muscles work together to protect the spine. So by deliberately working one muscle you may prevent the others from doing their part.

Again posture is your best guide. Keeping the spine straight when you perform an exercise will ensure that all the abdominal muscles come into action.

The single most common myth is that if you work out every day you will build more muscle. This is not true. Muscle builds because cells are damaged in the process of exercise. When the body repairs that damage it makes the muscle stronger. You need to allow your muscles a day to rest so that your body can do the essential work of repair.

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