HOW TO GET RID OF THE EXTRA WEIGHT AFTER THE AGE OF 50?- YOUR PERSONAL ROADMAP TO GET IT DONE.

First, let me point out that the purpose of this roadmap is to give you the must have tool to get rid of the extra weight--NOT LOSE IT, because I don’t want you to find it, I want you to get rid of it for good.

Now that we are clear, let’s set a few traits that most 50 years old are dealing with. This will help you figure out if this roadmap is for you or not. It will also, set the reality of the matter at hand and the long term effectiveness of this wellness roadmap technique. And what I mean by wellness is bringing the world of nutrition and exercise together.

“Exercise is King and Nutrition is Queen; Together, You have a Kingdom”-Jack Lalanne.

We were all raised with the belief that 45 or more minutes of aerobic (aka cardio) was the way to lose fat and get in shape. Then in the mid 80’s early 90’s studies began to shed a light on the fact that nutrition was paramount for true fat loss to occur. Then in the mid-90’s we learned that fat cells are moved and burn more effectively when done at a moderate to high level of intensity.

Fast forward to the late 90’s and Y2K and we get flooded with the concept of antioxidants, organic food, gluten free choices, and so much more.

With all these trends taking over our desire to get in shape, improve longevity, and quality of life, it is no surprise that we are still overweight and taking pills to fight preventable conditions.

The following are the pillars for you to start an exercise regimen today:

An exercise session 20 minutes x 5 days a week

Pulse rate should be 20-30 beats higher than the pulse rate you started at in the  morning of that particular session. For example, if your resting/upon awakening pulse rate is 78, then your workout pulse should be within 98-108 beats/minute.

Complete one designated day for each of the following: strength, balance, flexibility, speed, aerobic, anaerobic

You must change your workout routine every 6 weeks.

Every session must challenge you mentally and physically. This is key in order to make long term progress.

Note: If you are just going thru it without a good effort, then you must really seek out help of a professional trainer. This is where the majority of the 50 years olds I know tripped over and fell behind. They think, they cannot afford a professional but yet can pay for 2 or 3 medications for hormones or blood related issues. Then there is also those who feel they have their programs under control but have yet to see actual changes in their physical body and emotional status.

On Nutrition- “Eat For The body You Want Not the One You Have..”

Simply put, if you are not taking measurable steps to change your eating behavior and choices, then none of the above exercise pillars matter.

Your body responds to the nutrients that you provide. And because I want to keep things simple here for you, here are your nutritional pillars:

Portion Control- Use your hand as a measuring tool (see picture below)

Supplement what you are not providing via raw food- No matter how healthy and clean you eat, your body lacks certain needed minerals and vitamins. And those are the supplements you need to feed your body. Ask your doctor for a blood work panel.

• Carbs- Eat only as a fuel. That means, if you are going to have a long busy trip to the beach or round of golf, then carbs are in.
• Protein- I call this the healing food. Given that protein supports most of the membranes and soft tissues in your body, I consider protein a key component as we age and our bodies need “rejuvenation”.
• Fat- Oh the good ‘ol fat. I call this “The Needed Evil of nutrition”. You see, you need fat to metabolize other nutrients but not that much. So keep it minimal and as needed.
• Water- By now you know the importance of water so I will not go into details. But one thing about water-- nothing does the body as good as fresh clean water. So suck it up and sip up or else you will end up sucking in your gut.

Wheel of Sanity.

At the age of 50 is when things become more apparent about what life has dealt us. But it’s also when things get real and those who stay clear minded can live long and healthy to enjoy the grandkids and comfortable retirement lifestyle.

Years ago at one of our fitness adventure retreats after coaching a group of clients I decided to combine what I consider the top 8 things that can drive you or anyone over 50 insane. Now, as I mention them, I ask you to think actively on how you would categorize or scale each of them at this point in time. On that note, this is the way  I coach our clients to keep a level of sanity despite the craziness in their own lives and the world as they see it. The key is to feel happy and comfortable with how your wheel of sanity turns each day, each week, each month and year after year.

Here are your spokes to the wheel of sanity:

1. Legacy
2. Finances
3. Professional Career
4. Family/Friends
5. Spiritual
6. Adventure
7. Physical Being
8. Circle of Influence

Take a minute and  use a scale 1-10 (10 being perfect, nothing to change) to rate each of the listed categories above.

Then periodically review, plan and work on improving each of them (or the most important to you at the moment in time).

I use this exercise with all of our clients seeking to lose weight because it involves a lot of hormonal assessment and self-implementation. It also assists in the resolution of many joint or muscle pain they are dealing with. Now that I mentioned the word hormone, you and I know that we are more specifically talking about you and your quest to get in shape at your age.

Hormones are the puppet masters to assess and modify in order for any of the components we have discussed thus far- exercise, nutrition, and wheel of sanity- make a huge significant change to your body, mind and soul. For more specifics on hormones and weight loss please watch information on hormones and fat loss (visit here).

If you have found any of the above information helpful at any level, then you are prime candidate not only to lose weight but also enjoy even more your active adult life way into the 80’sand 90’s-if you so work consistently at it. Please accept my invitation to a wellness strategic session where I will personally help you design a fitness plan and well-structured nutritional program that fits your lifestyle for the long haul. As you can imagine, the nature of this sessions are well-thought out and plan so I can only work with 15 people. Complete the online information card here and I’ll call you to schedule a time that works best for you. And with summer getting in full swing I would like to set your session by the 4th of July.

Do not live another day feeling out of shape knowing that you have access to this invitation. And just like your body regenerates cells every second, I want you visualize how energize and healthy those cells would be once all the pieces to your wellness puzzle are set in the right place. So stop wishing on it and get acting on it.

In Healthy Spirits,
J.Carlos Valdes, LPTA/CPT
Lead Trainer at TTN Fitness
2004 Personal Trainer of the Year.
ph 503-504-1886