1. Focus on cardio: Hit the cardio for at least 45 minutes to an hour. I recommend the treadmill, elliptical, or bike.

2. Weight training: Try using circuit training or super-setting styles to increase your heart rate and endurance.

3. Diet: Find a diet that you can stick to that is low in fat, sugar, sodium, carbohydrates, but high in fiber, protein, and other needed nutrients. MyPyramid is a good resource.

4. Stay busy: Try to stay busy and out of the kitchen. Most people often eat when they are bored, so keep occupied.

5. Water: Drink plenty of water. This will keep the body hydrated and will also give your stomach a full sensation which deceases your appetite.

6. Sleep: Get plenty of sleep. This will help the body feel well rested and will help energize your workouts.

7. Partner: Find a partner with similar goals and fitness level. This will help you motivate each other and hold each other accountable.

8. Goal: Set short-term goals and a long-term one as well. This will help motivate you and give you something to strive for. Have a reward in mind when you reach your goal.

9. Get a trainer: Personal trainers are useful for several reasons. They help motivate you, keep you accountable, help make the workout process fun and rewarding, and keep track of your progress.

10. Get a dog: A dog is man’s best friend. A dog requires a lot of physical activity and walking the dog is a great way for the both of you to stay active.

See the rest of Matt’s How to Lose Weight at Any Age series:

Lose Weight at 30, Lose Weight at 40, Lose Weight at 50, Lose Weight at 60, Lose Weight at 70 and Beyond

Post from: Diets in Review Blog

How to Lose Weight at 20

1. Gym membership: Most gyms have remarkable nurseries or youth programs for your kids. I know it is costly, but it is definitely worth the investment.
2. Find a partner: Having a partner with the same goals and fitness level is tough, but the motivation aspect of it is outstanding.
3. Push yourself: After each bout of exercise, you should be dripping with sweat and your muscles should feel fatigued.
4. Extra activity: Try adding in short bouts of exercise after each meal or whenever you are bored. This could include walking, jumping rope, push-ups, crunches, or stairs. Anything to get the heart rate up a little bit.
5. Set a goal: Set a short-term and long-term goal and focus on reaching them. Have a reward available after you achieve each goal. This will help keep you accountable and motivated.
6. Diet: Stick to a strict diet Monday through Friday and cheat a little on the weekends. The Food Pyramid is a great guide to follow.
7. New workouts: Try different styles of exercising that you haven’t tried before. The human body adapts to its surroundings, thus you need to constantly change up your workouts.
8. Group fitness: These classes are nice because the instructor runs you through a structured exercise routine and you are surrounded by people with the same motivation and goals.

See the rest of Matt’s How to Lose Weight at Any Age series:

Lose Weight at 20, Lose Weight at 40, Lose Weight at 50, Lose Weight at 60, Lose Weight at 70 and Beyond

Post from: Diets in Review Blog

How to Lose Weight at 30

Secondly, start slow and gradually progress to longer, harder workouts over time.

Lastly, find a diet that you can stick to for life. Don’t just try one and fall off the band wagon after a few weeks. A healthier lifestyle should be designed for life. Below are a few different styles or types of workouts that I recommend you try.

Top 5 Workouts for Men and Women in their 40s

• Power of 10

• The 300 Workout

• Yoga

• Pilates

• Step Aerobics

See the rest of Matt’s How to Lose Weight at Any Age series:

Lose Weight at 20, Lose Weight at 30, Lose Weight at 50, Lose Weight at 60, Lose Weight at 70 and Beyond

Post from: Diets in Review Blog

How to Lose Weight at 40

Avoid sugary, salty, fatty, carb-loaded foods and try to focus on foods that are rich in nutrients and that actually benefit your body. Check out the Food Guide Pyramid if you have any questions about what to eat or portion sizes. I recommend exercising five to six days a week, but I realize that everyone doesn’t have the luxury of getting to the gym that often. Do your best and make the most out of each workout that you do. You should leave every exercise session dripping with sweat and at least somewhat exhausted. Cardiovascular training should be top priority while at the gym and weight training should be a close second. Below, I have put together a quick weight training routine to accompany your cardiovascular training (30-60 minutes). I recommend performing three sets of 20 repetitions at a light to medium weight. Try these in a circuit training style. So, do one set of each exercise without stopping and then repeat. The goal is to keep the heart rate up. Good Luck!!

See the rest of Matt’s How to Lose Weight at Any Age series:

Lose Weight at 20, Lose Weight at 30, Lose Weight at 40, Lose Weight at 60, Lose Weight at 70 and Beyond

Post from: Diets in Review Blog

How to Lose Weight at 50

Also, I feel that balance and stability is vital for your age. Thus, I recommend Yoga and Pilates. Yoga improves your posture, endurance, flexibility, balance, sleep, joint range of motion, and many other benefits as well. Try engaging in a Yoga class for 30 to 60 minutes a day for two to three days a week.

Next, give Pilates a shot. Pilates is a great exercise no matter what age you are and it focuses on the core, proper alignment, and the mind and body as well. Pilates has most of the same benefits as Yoga, and getting a combination of these two forms of exercise will really enhance your body’s alignment, strength, endurance, weight loss, and energy levels.

Don’t stop there though; cardiovascular and weight training exercise is just as important and helps decrease future risk factors or problems that you may have. If you have any questions, please feel free to ask!

Top 10 Reasons Why I Should Exercise in my 60s

• Improve posture

• Increase sleep

• Decrease risk factors

• Improve muscular strength and endurance

• Improve energy levels

• Improve self-esteem

• Improve balance

• Improve awareness

• Improve stability

• Improve over-all health

See the rest of Matt’s How to Lose Weight at Any Age series:

Lose Weight at 20, Lose Weight at 30, Lose Weight at 40, Lose Weight at 50, Lose Weight at 70 and Beyond

Post from: Diets in Review Blog

How to Lose Weight at 60

First, let’s discuss the diet. Try to avoid fast food as often as you can and check food labels as well. I recommend keeping a food log, this holds you accountable and helps you keep track of the amount of calories you intake. Try to focus on foods that are high in protein and low in sodium, fat, saturated fat, and carbohydrates. Make sure to watch your portion sizes, too.

Staying active throughout the day is a must as well. This helps keep the heart rate up and metabolism a little higher than normal. Try going for a walk in the morning, afternoon, and evening, or after each meal that you eat. Accompany these little extra bouts of physical activity along with your everyday workout routine. Try to exercise three to five days a week at 45 to 60 minutes a pop. Use both weight training and cardiovascular training to increase your muscular strength and endurance, stamina, and overall fitness level. Lifting weights will strengthen your bones, improve balance and coordination, and prevent or reduce injury, or any such chronic illness.

Top 10 Reasons To Workout if You are 70 or Older

• Increase energy levels

• Improve sleep

• Improve balance and stability

• Prevent injury

• Strengthen bones

• Improve overall health

• Increase life-span

• Decrease or reduce risk of illness or disorder

• Improve muscular strength and endurance

• Reduce body fat

See the rest of Matt’s How to Lose Weight at Any Age series:

Lose Weight at 20, Lose Weight at 30, Lose Weight at 40, Lose Weight at 50, Lose Weight at 60

Post from: Diets in Review Blog

How to Lose Weight at Age 70 and Beyond