Fitness: Over 40? You Should Be Weight Training

Male or female, if you are over 40, you should be weight training.  Working with heavier weights to build muscle is preferable to light weights and many reps.  Here’s ten reasons why you should pick up the weights and start building some muscle.

  1. Resistance training with heavy weights builds muscle mass.
  2. Muscle mass increases your metabolic rate.  That means you will burn calories at a higher rate, not just while you are exercising, but all day long.  Even while you are sleeping you will burn more calories. (definitely cool)
  3. Weight training makes your bones stronger and wards off osteoporosis. Increased strength can keep you from having a painful fall that could break brittle bones.
  4. Strength training reduces your risk of injury.
  5. Resistance training increases your stamina.
  6. The aches and pains associated with aging will be reduced.
  7. Strength training can save you money in the long run. Staying strong keeps chronic conditions such as osteoporosis, arthritis and chronic back pain at bay. This will keep the need for medical attention and costly medications to a minimun.
  8. Resistance training makes you look younger.  Strong muscles make arms, legs and abdomen look sleeker, slimmer and younger. Five pounds of muscle take up a lot less space than five pounds of fat.

(sorry guys, the last two are for the ladies only, but you got eight so that’s pretty good)

  1. Weightlifting will not make women look bulky or “like a man”. Women have way less testosterone than men.  What ladies will see when they weight train is a toned, tight, lean looking body.
  2. Strength training for women can help minimize the symptoms of peri-menopause and menopause (hot flashes, irratability, anxiety and depression).

Weather you are over 40 or not, male or female, weight training is a great addition to your workout routine.

 

ChaLean Extreme Review

A Review of Beachbody’s ChaLean Extreme

I have had several people ask me about the workout I am currently doing called ChaLean Extreme, so I thought I would do a quick review of it here.  Chalene Johnson has put an extreme weightlifting program together that fits in with my busy lifestyle.  I did two rounds of P90X and got into really good shape.  Then I got bored which always happens to me and I know it’s time to do something else.  If I don’t, I will quit working out (not good).  Here’s what I like about ChaLean Extreme:

  • This is a weightlifting program that encourages you to “go heavy or go home”.  Usually women don’t get that message.  They are told to do light weights and lots of reps.  You CAN go heavy.  You don’t have lots of testoterone running around in your system, so you won’t bulk up, but you will look and feel great!
  • It takes you there in steps.  Burn circuit gets you started. Push circuit helps you increase your weight and Lean circuit works  upper and lower body together to get your metabolism burning at optimum levels.
  • It doesn’t ignore the  glutes, inner thighs and outer thighs (ab and adductors).
  • It includes cardio and flexibiltiy with “Burn Intervals” “Burn it Off” and “Recharge”  It also includes two ab workouts.  I still like “Ab/Core Plus” from P90X+ so I switch it up in the abs department.
  • You get an intense workout in a reasonable amount of time.  The longest workout is 52 minutes.  All the rest run 30 to 40 minutes.
  • The program comes with a nutrition plan and a cookbook with some tasty recipes in it.
  • I love Chalene’s energy and positive attitude.  She reminds me of my spitfire college roomate, Karen.  I think they would get along famously.
  • I lost 1/4 inch from waist, 1/2 inch from hips and 1  1/2 inches from thighs during the first 90 days and that was after completing P90X and losing inches during that program.

If you are finding yourself getting a little doughy and flabby or if you are sensing that your metabolism is coming to a screeching halt, check this program out. You won’t be sorry 🙂