Good Lifestyle

It is certainly not impossible to get a lean body after 50 years, but it's just a fact that it takesa bit more effort. After all, once you have reached the age of 35, you start losing 3 to 5% of your body mass all decades - and composing your loss of muscle mass is a lack of training and discipline appropriate. Like Melina Jampolis, MD,recently explained we atETNT MIND + BODYFor 80 years, many people have been expected to have lost about 30% of their muscle mass.

"An example I like to use with [My older clients] is if you go to the park, you will see a child of seven years absolutely sprinting and jumping everywhere," Mark Jerling, a former car salesman of 59 years in the kingdom -Uni who recently turned into successful personal trainer, explained toTelegraph. "The 20-year-old could walk sharply or jogging, then a typical 50-year-old child will walk slowly. One of the reasons we lose muscles as we get older because we train less."

If you want to modify this and to get this lean body after 50 years with a dedicated training diet, because here are some lean body secrets right of some fitness benefits that are over 50 themselves. And for bigger tips for people of all ages, do not miss theA secret side effect of the march that you have never known, says a new study.

If you are skinny, it's your goal,Pam ShermanA 54-year-old health coach and a 54-year-old health coach advise you at least three to four days a week and prioritizing your lifting sessions on stable cardio exercises such as jogging or cycling for long distances. "When you try to get and stay skinny, lift weights is your best choice! She says.

That being said, you must make sure that you always move even when you do not exert "exercise". "You must also stay active during the day," she says. "Make sure you get up and walk every 90 minutes. Add in a morning walk most days of the week. Our bodies are supposed to walk, do not sit all day. All you have read Previously is true: Do you take further. The car park, take the stairs. More daily motion is always the best for our body. "

Sara Kooperman, JD, CEO of SCW Fitness Education and Water moving, which is over 60, agrees. "My daily diet includes the walk of my Golden Retriever, Buster for 30 minutes at one o'clock each day," she previously explained toPrevention. "It works to be 2 to 4 miles. I usually do that when I have a conference call, because I am not distracted by the family, computers, emails, staff or other interruptions. 'helps to focus more intensely and creatively. "

For other force training movements to try, see here for theSecret exercise tips for a better body after 40.

When it comes to getting in shape after 50 years,Raj Deu, M.D., an expert in sports medicine at Johns Hopkins Medicine, advises you not to go alone. "If youwork with a friend Or your spouse, you usually tend to exercise more regularly because you have that person to pretend, "he says." Even possess a dog will get you out and walk. "

According to a study published inAPA PSYCNETWorking with your friends - or even join a fitness class - will make your exercise more fun and you feel less work. "More specifically, during classes in which the perceptions of the grouping of the exercisers were relatively higher, the exercisers reported more recalled pleasure, emotional valence and effort," explains the study.

In addition, you would be wise to work with a friend who is in shape that you are. (Seriously!) A 2016 study published in the journalObesityfound that overweight people have a higher chance to lose weight if they surround themselves from a social network that is in shape than what they are. After all, there is a reason for training with othersThe most effective way to work every day, let's say psychologists.

What types of elevators should you focus on the strength of the force? According toRobert Herbst, a personal trainer andWorld Champion PowerLifter 19 times Who oversaw the drug tests at the Rio 2016 Olympic Games, you should focus on compound movements, which recruit several muscle groups so that you can complete the movement, which will result in a more total workout. "I'm 63 years old and my abdominals look like a Tic-Tac-Toe painting," he told us. "The best way to burn fat is to make movements of heavy compounds such as squats, slots and shares, which increase your metabolism and work the abs stitically."

The compound movements, he says, will increase your metabolism by working your main muscle groups, which will then be repaired after exercise and becoming bigger. With more muscle, you will be able to burn even more fat. For large compound movements - and how to do them - directly from our own coach, Tim Liu, c.s.c.s.s. Do not miss theSecret exercise tips to get a leaner and lower body after 40.

When you were in your 20 years, you could easily run a 10k or hit the gym without taking closely into a dedicated stretching diet. In your 50s, when your muscles and tendons lost some of their elasticity - and yourThe joints naturally start to stiffen-You simply do not escape you. What is worse, you put your body at risk of injury. "As our age age, our tendons become thicker and less elastic. Stretches can counteract this and help prevent injuries more than 50 years old. Do not forget to stretch slowly; do not force it by bouncing" , declares Johns Hopkins' DEU. For some big yoga sections to try, check out theEssential yoga extends for people over 40 years old.

Ok, you do not necessarily have your bed every morning, but if you have high goals, as you can lean after 50, it is important that you defined the tone for the day from the same day that you wake up. According toPetra Kolber, expert happiness, author ofPerfection of detoxificationAnd a woman in the late 50s, a healthy lifestyle starts before breakfast.

"My habit of daily well-being begins with my morning," she explained toPrevention. "When I protected the first hour of my day and that I use it well, the rest of my day always seems to take place with more ease. I'm trying not to watch to watch my computer or my phone (I charge my Phone outside my room) Up to at least one hour at my day. I use this hour of gold to put my intention and my state of mind to create an extraordinary day. I start by thinking of three things that I am looking forward to that day. It prudents my brain to look for more good. I'm sitting quietly and meditate me for 5-10 minutes, newspaper for a few minutes or pick up the last book I'm reading. Then I'm doing My coffee and I use the process as another blind-minder ritual. I will go and do my bed-I always do my bed. "

It's an old cliché, but it's true. Like Jerling explained toTelegraphNo matter how hard you work your body at the gym, do not expect significant results if you do not also modify your diet. "What has really changed my body shape is the diet," he explained. "I entered a bodybuilding contest about eight years ago, and I had to totally change what I ate to get my body where he had to compete. Everyone says you can not go out - Train a bad diet, but until you can really see it, it's hard to understand it. People come to me and they say they want to lose weight - I say well, I can t ' Having stronger and I can get your muscles better working for you. But the only way to lose weight is good nutrition. "For more information about food, you should eat, do not miss theEssential food for weight loss.

Now, this tip does not come from a fitness-shaped expert over 50 years old, but we do so in any case. A new study published inAnnals of internal medicine found that the test topics that made Tai Chi experienced a loss of body fat around their size and lose weight overall. "Tai Chi is an effective approach to reduce [waist circumference] in adults with central obesity aged 50 or older,"concludes the study.

What more: according to theHealth Experts of the Mayo ClinicIt is also shown that Tai Chi has also demonstrated: "Improving the quality of sleep, improve the immune system, help reduce blood pressure, improve joint pain, improve the symptoms of congestive heart failure" and "improve the property -the general ". And for more good exercise advice, checkThe 15-second exercise thing that can change your life.