How to Reshaping Your Body in Your Late Thirties?
Following is the Answers for the Questions from Anne
QUESTION
Hi,
What is the best method to lose weight and reshape your body, when you're in your late thirties? I have been doing cardio three times a week, toning twice with the belly do I need to do something different? My weight is 165 and I want to get down to 135. I have a heart issues, so I have back pain. I want a toned fit body and core strenth when I go into my forties. Also because of diagnosed with high blood pressure I want to get fot. In my twneties I was fit but the method I did was through a personal trainer to start and it really helped me focused! I know that would work but budget is tight, do you have any suggestion would help?
ANSWER
Hi Anne!
It is good to hear from you. I appreciate your questions and I want to help!
Here are my recommendations:
GENERAL
It is absolutely possible to reshape your body, and increase your health and fit in your late 30s. Although this is not an impossible goal, it does requires a specific focus and discipline. I mean, it is necessary to make a simple and healthy change, and consistently apply them to your life.
There is no doubt that mistakes will happen in the process! You don't always have time to exercise, and some days will not be perfect nutritionally. Remember that perfection is an unrealistic and unnecessary goal, often leads to frustration and attrition. When errors and mistakes occur, it is important to get back on track as soon as possible.
EXERCISE
It sounds like you are on the right track here, but you need to kick it up a notch. I would recommend cardio training 4-5 times per week at 70-80% of your maximum heart rate. 40 -60 minutes per session. Resistance training 2 times per week is excellent. I will send you a core strength program that you can do at home or the gym.
NUTRITION: Your nutrition plan is a big component to success. Here are my general recommendations for a healthy eating plan:
Keep a food diary
Understand Calories and metabolism. Your metabolic rate is the amount of calories your body needs each day to maintain its current weight. If you go below that number or above that number your weight will go down and up accordingly. I would recommend 1500-1600 calories per day with the recommended exercise plan for women.
Eat 3 Meals and 2-3 Snacks Daily (spread your calories out throughout the day)
NOTE: Try to stop eating for the day by 7 pm. If you must eat after this hour due to your schedule, choose very light and healthy meals. Be very strict about this...Only healthy foods after 7 pm.
1. Drink 1-2 Liters of Water Daily
2. Eat 2-3 Servings Fruit Daily (think bright colors!)
3. Eat 3-5 Servings Vegetables Daily (think bright colors!)
4. Emphasize Whole Grains in your diet when you can. (Oatmeal, taboulle, quinoa, whole wheat couscous, whole wheat bread and pasta, brown rice, barley.)
5. Avoid white flour, sugar, processed foods, and alcohol these foods are high in calories and low or empty in nutritional value.
6. Include 2-3 small portions of Lean Protein at 2 meals. 1 serving of meat is approximately 3-4 ounces (about the size of a deck of cards)
7. Ideas: chicken or turkey breast, lean meat, 3 egg whites, 1 egg, 4 oz fat free yogurt, 4 oz fat free cottage cheese, 1 T wheat germ, 4 oz beans/legumes, 1 handful nuts/ seeds, fish (especially salmon and halibut) and shellfish, protein powder
QUESTION
Hi,
What is the best method to lose weight and reshape your body, when you're in your late thirties? I have been doing cardio three times a week, toning twice with the belly do I need to do something different? My weight is 165 and I want to get down to 135. I have a heart issues, so I have back pain. I want a toned fit body and core strenth when I go into my forties. Also because of diagnosed with high blood pressure I want to get fot. In my twneties I was fit but the method I did was through a personal trainer to start and it really helped me focused! I know that would work but budget is tight, do you have any suggestion would help?
ANSWER
Hi Anne!
It is good to hear from you. I appreciate your questions and I want to help!
Here are my recommendations:
GENERAL
It is absolutely possible to reshape your body, and increase your health and fit in your late 30s. Although this is not an impossible goal, it does requires a specific focus and discipline. I mean, it is necessary to make a simple and healthy change, and consistently apply them to your life.
There is no doubt that mistakes will happen in the process! You don't always have time to exercise, and some days will not be perfect nutritionally. Remember that perfection is an unrealistic and unnecessary goal, often leads to frustration and attrition. When errors and mistakes occur, it is important to get back on track as soon as possible.
EXERCISE
It sounds like you are on the right track here, but you need to kick it up a notch. I would recommend cardio training 4-5 times per week at 70-80% of your maximum heart rate. 40 -60 minutes per session. Resistance training 2 times per week is excellent. I will send you a core strength program that you can do at home or the gym.
NUTRITION
Your nutrition plan is a big component to success. Here are my general recommendations for a healthy eating plan:
Keep a food diary
Understand Calories and metabolism. Your metabolic rate is the amount of calories your body needs each day to maintain its current weight. If you go below that number or above that number your weight will go down and up accordingly. I would recommend 1500-1600 calories per day with the recommended exercise plan for women.
Eat 3 Meals and 2-3 Snacks Daily (spread your calories out throughout the day)
NOTE: Try to stop eating for the day by 7 pm. If you must eat after this hour due to your schedule, choose very light and healthy meals. Be very strict about this...Only healthy foods after 7 pm.
1. Drink 1-2 Liters of Water Daily
2. Eat 2-3 Servings Fruit Daily (think bright colors!)
3. Eat 3-5 Servings Vegetables Daily (think bright colors!)
4. Emphasize Whole Grains in your diet when you can. (Oatmeal, taboulle, quinoa, whole wheat couscous, whole wheat bread and pasta, brown rice, barley.)
5. Avoid white flour, sugar, processed foods, and alcohol these foods are high in calories and low or empty in nutritional value.
6. Include 2-3 small portions of Lean Protein at 2 meals. 1 serving of meat is approximately 3-4 ounces (about the size of a deck of cards)
7. Ideas: chicken or turkey breast, lean meat, 3 egg whites, 1 egg, 4 oz fat free yogurt, 4 oz fat free cottage cheese, 1 T wheat germ, 4 oz beans/legumes, 1 handful nuts/ seeds, fish (especially salmon and halibut) and shellfish, protein powder
