2Inspire Health & Fitness Magazine #22 - July 2021

Attaining Workout Consistency and Simplicity With Kevin Schoen Do Low Impact Workouts Burn Fat? Top 11 Healthy Eating Tips For The Over 50s 3 Best Types of Exercise for Sedentary People Top 14 Heart Healthy Foods 4 Ideas for Effective 10-Minute Workouts Can Caffeine Boost Your Workout Performance?

2Inspirenutrition.com July 2021 FREE

INSIDE THIS MONTH’S ISSUE

Top 14 Heart Healthy Foods - pg. 3 3 Best Types of Exercise for Sedentary People - pg. 7 4 Ideas for Effective 10-Minute Workouts - pg. 9 5 Weight Loss Shortcuts That NEVER Work - pg.12 Can Caffeine Boost Your Workout Performance? - pg. 16 Do Low Impact Workouts Burn Fat? pg. 18 Top 11 Healthy Eating Tips For The Over 50s - pg. 20

Good health comes from knowing what to put in your body and what exercises to do with it. This month, we’re focusing on both ends of this spectrum with articles on nutrition and exercise!

We’re kicking the issue off with 14 of the most important, hearthealthy foods you can eat. Many of these foods are so nutrient dense, you should be eating them even if you aren’t concerned about your heart health.

If you’re a coffee addict, be sure to check out our piece on the right way to use caffeine to boost your workout performance. For our readers over 50, we’re sharing 11 healthy-eating tips specific to your age group. Then, take a look at our list of five weight-loss shortcuts that never work.

If you’re ready to work out but don’t have a lot of time, check out our four ideas for effective 10-minute workouts. Then, we’ll explore whether low-impact workouts truly burn fat. If you’re new to working out or just thinking about getting started, be sure to read about the three best types of exercise for sedentary people.

Finally, this month we have fitness enthusiast Kevin Schoen with us to talk about how anyone—even those with a sedentary lifestyle—can make health and fitness a consistent part of their lives. He also shares a few key exercises that everyone, from beginners to fitness gurus, should try.

To your health, Dennis M. Postema P.S. If you’re not subscribed to 2Inspire, what are you waiting for? Sign up for your free subscription HERE!

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Top 14 Heart Healthy Foods Did you know that the top heart healthy foods are also the densest in nutrients? They are readily available, extremely affordable and they taste great They often require very little preparation and deliver a very high percalorie level of nutritious phytonutrients, essential fatty acids, minerals, vitamins, fiber and other natural health goodies.

Incredibly, these foods naturally deliver fewer calories and carbs then their sugary, man-made, processed counterparts in 3

almost every case. Most are natural whole foods, and can be grown right in your backyard or on your patio. They are also high in dietary fiber much of the time, meaning you feel full quicker, end up eating less, and reap incredible cardiovascular as well as total body benefits.

No doubt the following list of the top 14 heart healthy foods is going to be very familiar to you.

And benefiting from them is simple – just get more of them in your diet, using them to replace

sugar, salt, white flour and other processed, fatty, fast foods. Your waistline and heart will benefit, you will feel and look great, and possibly even form a positive addiction to these healthy super foods.

Almonds Almonds are high in fat, so how can they be good for you? The answer is, they deliver “good” fats, protein and essential fatty acids. By lowering your “bad” cholesterol (your LDL cholesterol levels), almonds help reduce

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Oranges

Salmon and some other fish are extremely high in this naturally You probably know beneficial component, that oranges are high in and reduce your risk of vitamin C. That is a good thing. But they also deliver heart attacks, strokes and death from heart disease nutritional soluble fiber called pectin. This amazing according to the Mayo natural compound actually Clinic, the American Heart Association and works like a big sponge, other respected health absorbing cholesterol authorities. and keeping it from entering your body. That is definitely heart healthy. Garlic Also, oranges are high in Garlic has been known potassium. Potassium is Kale for its health properties great for countering the for centuries. Garlic is also negative effects of salt, In recent years the and this property can keep extremely versatile. It can incredible “all-around” be cooked or ingested your blood pressure at a health properties of kale raw, and does a great job decent level. have come to light. This of lowering the levels of an versatile dark leafy green enzyme called angiotensin Salmon can be cooked or eaten in your body. Angiotensin raw. Fresh leaves of kale constricts blood vessels, Grilled salmon offers a drizzled with extra virgin so when you get plenty olive oil and sprinkled with taste and texture that is sea salt can be baked into enjoyable to many people of garlic in your diet, your heart does not have to without the addition of incredibly delicious kale work as hard to pump chips. Kale is easily added salt, condiments and normally. Garlic has also unhealthy sauces. to salads, and is miles been shown to reduce the ahead of iceberg lettuce in buildup of plaque in your You can also grill salmon healthy nutrition. cardiovascular system. with a little extra virgin olive oil and enjoy it on a What heart benefits do Pomegranates sandwich, in a wrap, on a you receive from kale? salad or with some healthy As Dr. Joel Fuhrman and Have you seen the whole grains. most other nutritionists rash of pomegranatewill tell you, this is truly a Salmon is very flexible as a based beverages and “superfood”. Eating kale boosts your production of food item, and along with supplements that claim incredible health benefits? heart healthy antioxidants sardines and tuna (wild, Natural, unprocessed not farm-raised) is rich in and Omega 3 fatty acids. pomegranates and Omega 3 fatty acids.

Your heart benefits by the juice from this working more efficiently, purple superfood are The human body cannot becoming healthier and exceptionally good for manufacture Omega 3. resisting disease and you. Just be aware of This means you must infection. pomegranate products obtain it in your diet. your risk of getting heart disease. Also, since they are so dense, a small handful helps you feel full quickly. When added to a meal or a snack, any weightlifting or exercising you do helps you gain lean, strong muscle as well. Walnuts are hearthealthy also. (Natural almond butter is a great alternative if you do not enjoy eating nuts.)

against gum disease.

Over time gum disease can elevate your risk of heart disease, by almost 100% above normal. This roundabout benefit that Aside from lowering your yogurt delivers to your LDL levels (which is a good heart is made possible through the presence thing), pomegranates of “good bacteria” called prevent the oxidation probiotics, which also offer of cholesterol in the the positive side effect of body. This means you contributing to a healthy form less plaque in your gastrointestinal system. cardiovascular system, making your heart Brown Rice and Oatmeal stronger and healthier. that have been processed, with artificial flavors, sugars and other unhealthy man-made chemicals added.

Red Wine

Along with similar foods like flaxseed, oatmeal and healthy brown rice (as In moderation, red wine opposed to processed, bumps up your HDL enriched, nutrient-free (good cholesterol) levels.

This helps prevent plaque white rice) are full of healthy dietary fiber. They buildup, much like garlic. also provide essential nutrients like potassium, As explained by John Folts, Professor Emeritus of folate, niacin, magnesium and omega-3 fatty acids.

Cardiovascular Medicine and Nutrition at the Your heart once again University of Wisconsin benefits from a healthy at Madison, polyphenols cardiovascular process, found in a high concentration in red wine and does not have to work as hard to pump make your blood vessels blood and valuable very flexible. oxygen throughout your body. This increases This reduces your risk of your chances of living a clotting, and helps your heart combat a long list of long, healthy life, while diseases. (Not more than 1 decreasing your risk of glass of wine 3 to 5 days a contracting heart diseases and cancer. week is recommended.)

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Yogurt

Natural Dark Chocolate

Research shows that a diet with above average levels of yogurt protects

We are definitely referring to natural dark chocolates here, not sugar and

chemical-packed sweet chocolate treats. There are plenty of health studies that show the positive heart benefits of the flavanols found in minimally processed cocoa.

Harvard cardiologist Dr. Norman Hollenberg found that the Kuna Indians of Panama have extremely few cases of high blood pressure and hypertension. Their secret?

Cocoa made from dark chocolate. Your heart benefits from improved blood vessel flexibility from just a few small squares of natural dark chocolate eaten daily.

Kidney Beans and Black Beans Most legumes are very healthy, and deserve a place in your diet. Like the other foods on this list incredibly high in dense dietary fiber, you only have to eat a very small amount to feel full quickly. That fiber is naturally soluble, and joins calcium, B complex vitamins and omega-3 fatty acids as heart healthy components.

As far as dining possibilities, there might not be a more versatile and flexible food than beans. Tossed in your salad, used to make a

healthy paste, spread or soup, or simply enjoyed by themselves, black beans and kidney beans lower your risk of death from heart disease and fight hypertension. They also help keep your blood pressure under control.

Raisins Just like yogurt, research is showing that raisins limit your risk of contracting gum disease. They also fight inflammation throughout your body. As we mentioned previously, if you have gum disease you are up to 2 times more likely to suffer from heart problems. Several studies have shown the link between inflammation and a long list of heart diseases and afflictions, so enjoy a handful of raisins a day to keep heart problems at bay.

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and a lower risk of heart problems.

The black and kidney beans we mentioned earlier classify as high-fiber food items, and so do barley and other whole grains.

Blueberries Blueberries are known among the health and fitness communities as one of the most perfect super foods in existence.

From beta-carotene and lutein to vitamin C, calcium and magnesium, not to mention high levels of dietary fiber, blueberries are good for you in a number of ways.

of them in your diet? You just learned the exact benefits that eating those delicious, natural foods deliver. In many cases, you experience many wonderful health benefits in addition to improving your cardiovascular system and heart health.

Your skin and hair instantly become stronger and healthier looking.

You experience less inflammation, aches and pains in your joints. Your Strawberries, raspberries flexibility and balance and cranberries are improve. Your thinking healthy too, but there are is clear and crisp, and not too many foods that your memory gets better. can match blueberries for Your natural body weight Whole grains heart health. This delicious begins to automatically A high-fiber diet has been and versatile berry is regulate itself, your muscle proved to drastically lower high in antioxidants and tone and strength are polyphenols, which fight your risk of heart disease. noticeably better, and cancer and chronic heart Harvard researchers from head to toe you disease. You also run a showed that a high-fiber enjoy marvelous fitness lower risk of having a heart and excellent health. diet enjoyed by female attack when blueberries health professionals are a consistent part of produced a 40% lower Make a concerted effort your diet. risk of contracting to eat more of the foods heart disease than listed above on a weekly You were probably already and even daily basis, and participants who ate less aware that most of the fiber. The benefit? Your you will begin to feel and foods listed above are LDL cholesterol level look better than you have good for you. So why is lowered, meaning a in a long time. aren’t you getting more healthy blood pressure

3 Best Types of Exercise for Sedentary People

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Most sedentary people are either overweight or obese; two-thirds of Americans fall into these two categories. To lose weight, two things must happen. One, eat a healthy low-calorie diet; two exercise. But the exercises must be at a moderate level and a mix of cardio (to burn calories and reduce bodyfat) and strength building (to build muscle and keep an increased burn of calories in the future).

1) Cardio Overweight people generally have bad knees so high-impact exercises like running, tennis, etc. are usually not good choices. Instead focus on low impact sports like cycling, elliptical trainer and swimming. Set a goal of 150 minutes per week of cardio training at a moderate level; however when first starting out, do what you can until you are tired. Increase the number of minutes of activity each week as you grow stronger until at goal.

If you exercise five days per week, that is 30 minutes each day. This is the minimum amount recommended by the Centers for Disease Control (CDC). Even three 10-minutes sessions per day count the same as one 30-minute session, so work it into your day the best way that fits your schedule.

2) Strength building

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While cardio burns calories, strength building builds muscle. Not only will it help prevent osteoporosis, but also help rebuild joint stability by strengthening the

stabilizing supporting muscles.

Start out with two sessions per week targeting the larger muscle groups both in the upper and lower body, such as the shoulders, arms, abs, back and legs.

By working the large muscle groups, you get more “bang for your buck” for the time you invest.

30 seconds. Continue this exercise cycle for as you can.

Don’t be surprised if you are totally spent in less than 10 minutes. Try to work up to longer times both at the high and low As you get stronger, add in intensity phases, keeping more sets and repetitions the same 1:2 ratio. per set until you are doing three sets of 12 to 15 reps Interval training can be per exercise. Just make applied to both cardio and sure not to exercise the same muscle groups two strength training workout routines and is one of days in a row. the best ways to get the maximum calorie burn in 3) Interval training the shortest amount of time.

Interval training is a workout on steroids.

By doing cardio and Called HIIT (High Intensity strength building at a Interval Training), it is normal intensity level and something that must be working up to interval worked up to do. The training as you get way it works is you do an stronger, you can continue exercise at an intensity working off the weight that is as fast as you can and firming up muscles. manage for 30 seconds.

Just be sure to eat a Then lower the intensity healthy diet that supports down to moderate or less your workout schedule for twice that time … so – complex carbs, lean for 1 minute. Then go as protein, and healthy fats. fast as you can again for

4 Ideas for Effective 10-Minute Workouts Not everyone has the ability to exercise for an hour or two every day.

But, at the same time, everyone wants to be healthy and in shape.

Well thankfully, you can get a pretty good workout in just 10-minutes.

In this article, you will see 4 ideas for effective 10-minute workouts.

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Rocket Jumps A great 10-minute workout to help both your legs and your overall cardio level involves doing rocket jumps. For those who aren’t familiar with these, the idea behind a rocket jump is that you put both your hands on your knees, bend slightly, and then jump as high as you can while raising your arms above your head.

Repeat these jumps 15 to 20 times and then jog or walk for about a minute to recover. Then do another set of jumps.

This whole workout takes less than 10-minutes and is surprisingly good cardio.

Lunges Lunges are an easy, effective way of exercising various muscles groups including your calves, buttocks, and knees. An entire set of lunges can be done very quickly, and they also won’t make you sweaty, so they are a great option if you don’t have time to shower afterward. With lunges, you want to do 10

a set of 15 or 20 for each leg. Also, you want to alternate between legs for maximum effect.

set of 20 squats and you have yourself a good, quick workout that you can do in the mornings.

Squats

Resistance Band Workout

Squats are another really great exercise for a few reasons. Much like lunges, squats are extremely easy to do. Squats can also be done very quickly, which is another big bonus. Finally, squats are extremely effective.

They exercise a lot of key muscle groups, including your lower back, your legs, etc. For a quick, 10-minute workout you should try extending your hands and bending your knees until they are as close to 90-degrees as you can get. Repeat this 20 or so times then take a breather. Do another

Have resistance bands?

If not, you should invest in some because they are extremely affordable and make great exercise tools. Using resistance bands, you can easily get a very intense workout in under 10-minutes.

For example, put the resistance band under your feet and grab each end of the band.

Then pull the band up until your arms are fully extended to each side.

Repeat these 20 to 25 times for a really great workout that targets your biceps.

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Attaining Workout Consistency and Simplicity With Kevin Schoen

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Kevin Schoen knows a little about breaking things down and rebuilding them—two key stages in both weight training and business. After sensing an unmistakable call to leave his promising career in public accounting, Kevin quit his stable, solvent

job and returned to his hometown with nothing but plans to be part of the area’s long-overdue revival.

Sensing the imminent economic churning, Kevin partnered with me to launch Postema Capital Lending, where we focus

on providing top-notch services to borrowers, helping them navigate the dynamic lending space that affects so many areas of their well-being.

This, however, isn’t enough for Kevin. As he likes to say, “If you are in something for

the long haul, you need to take care of your body.”

Which is exactly what Kevin has helped many of his friends do with his informal coaching. Today, we talked about how beginners can get into the habit of consistent exercise, and Kevin shares some simple moves for people who are just starting out.

Dennis Postema: A lot of our readers are probably wondering why two financial industry pros are so into fitness and nutrition. What would you tell them?

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a couch potato to getting consistent exercise.

Dennis: So what are a few big-picture pieces of advice you would give somebody about diet and nutrition?

Kevin: You’ve got to do what works for you.

Dennis: That is so true.

Fitness is not a one-sizefits-all thing. Whether it’s keto, Mediterranean or vegan, you have to find what works for you.

Kevin: Exactly. But the real change starts when you show up and make Kevin Schoen: You don’t the decision to adjust last in this industry your lifestyle. That’s the without passion. As number one decision. financial professionals, you And while everyone has a and I are both driven to different body, digestive help people achieve their tract and needs, there are goals, and I want to do three things I think almost that for as long as possible, everyone can do. which means I also need to be passionate about First is to limit your fitness. sugar. Sugar is a toxin. It doesn’t mean never eat I’m not a fitness pro or it; do something that’s athlete, but I’ve been an achievable. Don’t beat intense practitioner and yourself up if you have student of fitness and a cookie every now and health for decades, and then, but limit that every I’ve always enjoyed sharing day and consciously think my knowledge and giving of ways to reduce the advice to people along sugar in your diet. the way. One of the things I’m most interested in is Second is to avoid alcohol. the transition from being Alcohol does not do any

good for you. It does a lot of the same things that sugar does. It will give you hangovers, it can cause you to gain weight in certain spots, and it can affect your mental clarity.

I haven’t had a single drink in a year, and my skin’s feeling better, my joints are feeling better, I think sharper—it’s been excellent.

Finally, listen to your body and what it’s telling you. Stop for a minute and consider how full you are after eating, how your stomach feels, how different parts of your body react to various foods. Everyone has a different body; different things make us tick differently.

Dennis: I once read somewhere that sugar is actually more addictive than cocaine, which is certainly something to keep in mind if you want to reduce your intake and you struggle with it. What strategies would you suggest to people who struggle to make fitness a consistent part of their lifestyle?

Kevin: First, get into the habit of actually holding yourself accountable.

Come up with some kind

of plan. Are you going to go to a gym? Are you going to work out at home or some kind of combination of those?

Figure out what that’s going to be. Then secure your gym membership or your home equipment, set it up, and figure out what exercises you’re going to do.

Next, try to work out at the same time every day. Whenever you do it, whether that’s three days a week or five days a week or six days a week, do it around the same time.

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95% of people respect those that they see working out, no matter what shape they are in.

I also agree with your suggestion to work out at the same time each day. I have to work out in the morning. I can’t do it in the evening after a long day at work because I’ll take any excuse to go home instead of the gym.

So I make it automatic by having the same routine in the morning on workout days. What are some of the benefits of consistently exercising?

get over the frustration of the first two weeks where you feel weird and awkward and it hurts, and everything’s just the worst thing ever. If you can get over that and work out hard for two months, you can make so many gains— way more than I can make in two months, because once you get mature muscle, it takes a long time to go up five pounds on the bench press or whatever.

It’s hard to get over that initial hump, but realize there are so many rewards Kevin: Our bodies are waiting for you. If you can One other thing is to try meant to be active, and make it over that, you to get past any feelings they’re meant to be strong can make some serious, of intimidation about and they’re meant to serious gains in those first working out or going be quick and agile. We few months. to a gym. The gym, a need this. This is how we class, or even a solo survived for hundreds Dennis: Those are all outdoor workout can be of thousands of years, great points. overwhelming to people. chasing down deer and You might not know how throwing spears at wooly One thing that people to use the machines, or mammoths. need to understand is you might worry you don’t that you can start out five have the right posture, or We did that with active minutes a day. It does maybe you think people bodies. We did not do not need to be a full-on, are critiquing your body— that with soft, overweight hour-long workout from you have to get past all bodies. Your body is meant the start. I always suggest that because the truth is, to be in good shape, and that people create no one who matters is it can do it. Doesn’t matter a power hour in the judging you. And if you’re where you are right now. morning and just focus at the gym, remember you You can get to that shape. on self-development, can always ask for help!

And it’s remarkable the kind of filling your cup, gains you can experience meditating, relaxing, Dennis: You are so right as a new lifter in the first journaling, and a small about the judgments. two months, if you really five-minute workout.

I can assure you that hit it hard. Once you After you’ve done that for

a certain period of time, increase it to 10 minutes.

Thinking it has to be an all-or-nothing, hour-long workout is a myth that can scare people away from getting started.

What are some other common myths or pitfalls you’ve seen, and what can people do to avoid them?

Kevin: One of the big ones I hear is people thinking they will go to the gym and lose a certain amount of weight, and then they will lift weights and get big. So get rid of the fat first and then gain the muscle. This may sound good in some people’s heads, but that is the wrong order to approach this.

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Either focus on losing the weight and building muscle simultaneously or build the muscle first, then lose the fat. You see, when you have big fat stores, that’s a great source of energy for building muscle quicker. It’s more efficient than even the calories you’re taking in throughout the day. So weight training is going to burn that fat, which is good for both body composition changes and muscle building. Once

Dennis: It’s really like you said about listening to your body and figuring out what’s working for you. There are people Also, muscle increases who can get on that your natural resting treadmill and just go metabolism. Throughout for three hours without the day, someone with it impacting their food a lot of muscle mass will choices, and then there burn more calories while are those who don’t just sitting down and do any cardio and only working than a person lift. So we really have to with less muscle mass, figure out what works for because muscle is an each of us. But no matter active tissue that requires what, getting started is so much energy to important, so what are maintain. some good starting lifts for people who don’t Dennis: Another thing, have a lot of experience just to piggyback off that, with weight training? is people don’t realize that lifting weights burns Kevin: There are about three times the fat that five key lifts that I think cardio does. guys should consider doing. Each of these has Kevin: Yes, and cardio been chosen because it’s can also increase your effective, practical and appetite. So when people very easy to do. think they will just do cardio for a half hour a The first is pull-ups. Some day, they don’t realize how people call them the king much it’s going to increase of exercises. To do them, their appetite. There’s all you need is the bar. You also the psychological hop on that bar and rip aspect of thinking you out some pull-ups. They did something so you get work your lats, which is to reward yourself with great for looking a little some food or drink. A lot wider. They work your of times, this leads people biceps and your forearms. to eat way more than It’s a functional exercise the cardio burns—where that can come in handy in they might not have that your everyday life. If you’ve problem when they focus never done them before, on lifting. get some exercise bands you build that muscle, you’re also more resistant to injury, which is a great thing.

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or use the assistance machine that a lot of gyms have until you can do one without assistance. And then from there, just do more and more.

The second exercise uses a small piece of equipment that’s probably a hundred years old. It’s a power twister bar, and you can find it on Amazon. It’s a bar about three feet long with handles on the ends and a big spring in the middle.

All you do is bend it in half.

You can alternate your grip to vary the resistance, and you can target the lower chest by bending it a specific way. It targets your chest the same way bench presses do, but without the shoulder strain and equipment.

The third one is doing lat raises with 10-, 12.5- and 15-pound dumbbells.

Watch a couple of videos on how to do lat raises.

They’re great for your shoulders. That’s another point that you want to target.

Then, there are squats. If you’re trying to see results quickly, squats are great for just about everything.

Squats make your whole body stronger, and they really target the glutes, the quads and the hamstrings,

but they also help make your upper body stronger.

The last exercise I would add in is some kind of cardio. I think people should focus more on weights, but do have some kind of cardio in there, whether that’s running, jumping rope, biking, basketball, soccer or tennis.

Dennis: What are some measures that people making fitness goals should follow?

Kevin: I love the concept of making SMART goals.

The acronym SMART is for making specific, measurable, attainable, realistic, timely goals. In other words, you’ve got to come up with specific goals. You have to hold yourself accountable to some kind of timetable and make it realistic. It can’t just be a goal to look like a certain influencer.

That’s way too low resolution. How are you going to get there? Is that even a reasonable goal to have? Because if you’re 35 or 40 and out of shape, you’re probably never going to look like this influencer—and that’s fine.

You do not need to.

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You’ve got to find out

what goals are going to work with your lifestyle and balance all your other priorities. Also, you’ve got to really get down to the nitty-gritty and come up with some specific steps that you can measure.

Because if you can’t measure it, it’s not going to get done.

the best way to measure if you’re making progress with losing fat. These really simple calipers can be used to measure yourself in a few different places such as the triceps, abs and thighs. Add those numbers up and track the changes after a few weeks or months. Then you can focus on losing a certain In terms of reasonableness, number of millimeters you also have to think from your raw score. about what happens to your body as you begin To find out more working out. A lot of about Kevin, visit people set their eyes on groupmortgage.com or a goal of losing a certain look him up on Facebook. amount of weight, but is it really about the weight, or the body composition?

Also, when you’re gaining muscle, you’re going to be gaining weight. A person who starts out 200 pounds could be working out for two months and then see they’ve hit 202 pounds.

If they are focused on weight loss, they will not see the results they are looking for, but in reality, they may have gained five pounds of muscle and lost three pounds of fat, which is a great achievement.

Instead of looking at your weight, you can get some skin-fat calipers to measure body fat. No one’s ever going to know their specific body-fat percentage, but this is

Can Caffeine Boost Your Workout Performance?

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While most of us think drinking a cup or two of coffee in the morning is a good way to relax and start the day, the caffeine in the dark liquid can cause some side effects if too much is ingested. For instance, caffeine can increase your heart rate, cause jitteriness, and heartburn from increased stomach acid production, and make you more anxious.

Regular consumption of coffee or other liquids containing caffeine however can reduce these symptoms as the body gets used to the same amount of stimulant on a regular basis.

Endurance effects

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However, caffeine has some other effects in the body which can enhance workout performance. While not known exactly how it works, research has proven that caffeine reduces the rate at which muscle glycogen is used by the body by as much as 50% during the first 15 minutes when engaged in an endurance-

type workout. This is important because as long as muscle glycogen is available, the body can still use fat as fuel and not experience exhaustion as quickly.

By reducing the rate glycogen is used, exercise endurance is prolonged allowing for increased workout times.

Strength training and weightlifters reported an increase in performance ranging from 9.5% to as high as 20%.

should be reduced or avoided until the day of the workout. Some people feel the effects of caffeine with as little as 20mg; maximum performance seems to be at 200mg. An interesting note is that performance actually decreased with over 200mg of caffeine per day. To get the maximum effect, drink up to two cups of coffee three to four hours before exercising.

Also studies have shown that caffeine reduces the feeling of how hard one is working out – called the rating of perceived exertion (RPE). Study participants showed on average a 6% decrease in fatigue (and pain) when having consumed caffeine before working out, as they did doing the same workout without caffeine.

Over considerable studies, the ingestion of caffeine has consistently proved that it enhances workout performance.

Those perceived innocent couple cups of coffee in the morning are helping you achieve more from your workouts than you thought. And because it allows you to workout longer, due to the reduced feeling of fatigue and it reduces the use of muscle glycogen, you end up burning more fat than you would have otherwise, thus losing weight over time. Here’s to your cup (or two) of Joe!

Timing is important But to get the enhanced endurance effect, timing of the ingestion of caffeine is important.

Because the body gets used to it over time, caffeine consumption

Do Low Impact Workouts Burn Fat? 20

If you are interested in low impact exercises because you are tired of dealing with the sore muscles that come as a result of doing high impact exercises (like sprinting and lifting weights), then you may be curious about how well low impact workouts do when it comes to burning fat. In this article, you will find out exactly that. You will also see good low impact workouts that do well when it comes to burning fat.

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burn a significant amount of fat and calories per session.

Good Low Impact Workouts to Try

Sadly, not all low impact workouts are cut from Can You Burn a Lot of the same cloth. Some Fat with Low Impact are quite good when it Workouts? comes to burning fat and some are not so Yes, you can end up good. For example, yoga, burning a lot of fat with a Pilates, and aerobics all well-designed low impact fall under the banner of workout. In many ways, a “low impact workouts” but low impact workout might they aren’t all that good at end up being the best actually burning fat and option when it comes to calories. So, with that in burning fat. If you think mind, here are some low about it, you can only do impact workouts that are high impact exercises for guaranteed to help you a limited amount of time burn fat and shed pounds. before you have to stop because of soreness, pain, Swimming etc. The nice thing about By far the best low impact low impact exercises is exercise is swimming. that you can do them for Swimming for just an extended period of time with no risk of injury. 30-minutes or so burns hundreds of calories and This enables you to to

burns tons of fat as well.

You don’t even have to do any sort of specialized swimming exercises. Just swimming regular laps can be a really great workout.

Elliptical Machines Regular running, whether on the ground or on a treadmill, puts a lot of strain on your knees. An elliptical is a good way of getting the same cardio workout, without putting anywhere the same amount of strain on your knees.

Cycling Cycling is yet another great way of burning a ton of calories and a ton of fat while having very little negative impact on your body. Obviously, there are some physical dangers associated with cycling, but the chances of tearing a muscle are very low.

Top 11 Healthy Eating Tips For The Over 50s

Eating smart once you pass the magical 50 year mark takes some smart planning. Long gone are the days of pizza, ice cream and cheeseburgers not affecting your waistline, health or energy level. You are also a lot better informed than you were 20 or 30 years ago.

Scientists, health experts and medical professionals have made some real strides the last few decades understanding just what makes us tick, and what constitutes a healthy diet.

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For instance, we now know that nutrition accounts for a full 60%

to 70% of your level of physical fitness.

Understand your lifestyle caloric ratio. Your system has slowed down considerably from 10 or That explains a lot, 20 years ago. If you are especially when you not very active, your body realize how many hours will function properly on over the years you spent around 1,700 calories each sweating in a gym or day. If you are moderately aerobics class. Exercise active, roughly 1,800 or is certainly a required 1,900 calories is what component of proper you want to target daily. fitness, but nutrition is If you enjoy a very active much more important.

Keep the following healthy lifestyle, you will probably need 2,000 to 2,300 eating tips in mind, and calories to maintain your the next 20, 30 or even current body weight and 40 years of living will be healthy, happy and full of stay healthy. (Remember, these are averages. energy.

Check with your doctor for your particular daily Over 50 Healthy Eating recommended calorie Tip #1 allowance.)

Over 50 Healthy Eating Tip #2 Make sure you are getting enough calcium. As you age, your bones become brittle. It is simply a natural part of the aging process. However, doctors and fitness experts now understand that you can get 100% of your required daily allowance of vitamin D through diet alone.

Just be careful about drinking a lot of milk and eating dairy products for your calcium. In recent years, it has been found that drinking cow’s milk actually causes your body to steal calcium from bones in order to regulate a healthy pH level. Vitamin D strengthens your bones and immune system, and you want to aim for about 1,200 mg per day.

Over 50 Healthy Eating Tip #3

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Get plenty of protein. Just 5 to 7 ounces of protein each day is all you need to regulate healthy bodily functions. Eat protein at every breakfast, as this causes you to eat fewer “bad” calories throughout the day. Soybeans, nonfat yogurt, kidney beans, organic eggs, nuts and wild caught salmon are

all excellent sources of protein, and also versatile in the kitchen. Protein is needed to build bones, muscles, skin and blood, and helps regulate a healthy body weight.

Over 50 Healthy Eating Tip #4 Eat more frequently.

We now know that the “3 meals a day” recommendation by the USDA and other major health organizations around the world is not the healthiest. You should be eating 5 or 6 times a day.

Refer to your daily caloric intake in our first healthy eating tip. Then spread those calories over 3 meals and 2 or 3 snacks each day.

Every time you eat, your metabolism is boosted.

This is great for fat and weight loss. A side benefit is more energy, since your body is not processing so many calories at any one meal.

impact on your health.

Eating fat does not cause you to become fat - eating sugar does.

The chemical process that occurs in your brain when you eat sugar is the same that happens to a drug or alcohol addict when they get the drug of their choice into their body. Refined sugar is that addictive, and is linked to a long list of illnesses, ailments and diseases.

Salt and white flour are likewise absolutely unnecessary in your diet, and contribute to multiple health problems as well.

Over 50 Healthy Eating Tip #6

Ramp up your intake of antioxidants. Natural antioxidants fight dangerous free radicals in your body that can cause cellular damage to your organs. Raw foods, fruits and vegetables that are high in healthy antioxidants like betacarotene and selenium Over 50 Healthy Eating include kale, bananas, Tip #5 apples and other whole, raw fruits, romaine lettuce Limit salt, refined sugar and other dark, leafy and white flour. At any greens. To get the most age, limiting your intake antioxidants in your diet, of these deadly 3 white vary the range of colors on food products can have an immediate and positive your plate.

Over 50 Healthy Eating Tip #7 Make sure you are eating enough soluble fiber. Did you know that doctors believe at least 70% of all disease starts in your digestive system and gut?

Soluble fiber improves your ability to digest and process foods properly, flushes your body of dangerous toxins and other unhealthy chemicals, and also helps regulate your natural body weight.

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foods deliver enzymes that are important for healthy maintenance of your metabolism and other important physiological processes.

when you see “natural” listed on a food label, it means you are eating a healthy product. That may or may not be the case.

The consumer advocate Over 50 Healthy Eating organization and Tip #9 magazine Consumer Reports has done research Make sure you are getting on foods labeled natural, all the vitamins you and the results are pretty need. A smart diet full scary. The Federal Drug of unprocessed foods, Administration (FDA) in fruits, vegetables, whole the United States has foods and whole grains no definition for the can provide everything word natural. Anything your body needs to and everything can be A healthy digestive system function properly and labeled natural, whether can ward off most of deliver a long, healthy life. it is healthy, processed, the diseases and health Unfortunately, not all of us natural or not. Do your problems you encounter get all of the vitamins and due diligence before you as you age. Soluble fiber nutrients we need in our purchase any “natural” food is found in whole grains, diet. product. fruits and vegetables, oats and berries, and foods like A study published in the Over 50 Healthy Eating beans, nuts, cucumbers Journal of Nutrition for the Tip #11 and lentils.

Elderly in 2008 noticed that adults past the age Focus on non-animal Over 50 Healthy Eating of 50 were frequently proteins. Steak, beef, pork Tip #8 deficient in calcium, chops, chicken breast and vitamin B12 and vitamin fish are protein-dense food Eat more raw foods. This D. Schedule a checkup items. However, research may be tough for you to see if you are mentally the last couple of decades after a lifetime of eating deficient in any particular has shown a direct link processed, packaged, area, then target your diet between a diet rich in cooked food products. and supplement if needed. animal proteins and a long However, it is absolutely list of cancers. essential to eat raw foods Over 50 Healthy Eating as you age. Aside from Tip #10 You can easily get all of the benefit received by the protein you need not ingesting a lot of Don’t trust the word in your diet simply by additives, nitrates and “natural” on a food label. eating fruits, vegetables preservatives not meant Food manufacturers have and other whole foods. to be in your body, raw led us to believe that Replace animal proteins

with spinach, a baked potato, broccoli, corn, quinoa, tofu, beans, nuts and seeds whenever you can.

Bonus Over 50 Healthy Eating Tip #1 Get the proper amount of rest for your age. Why is this tip included in a resource for eating smart past 50? It’s simple. Proper rest helps regulate many physiological functions.

That means your body can use the carbohydrates, minerals, nutrients, fat and protein that you eat in a healthy manner. Your digestive system processes foods more efficiently when you regularly receive 7 to 9 hours of sleep each and every night.

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of liquids a day, while women should drink 2 liters (9 cups) of beverages each day. (Speak with your doctor if incontinence becomes an issue with this level of liquid intake.)

Bonus Over 50 Healthy Eating Tip #3

Here’s another healthy eating bonus tip for you.

Bonus Over 50 Healthy Get between 2.5 and Eating Tip #2 3.5 hours of moderately intense physical activity Stay hydrated. The into your weekly routine. reasoning for drinking Again, like staying properly plenty of fluids is the same hydrated and getting as the previous bonus plenty of rest, physical health tip. A human being activity allows your body can last only about 3 days to use the foods you without drinking water, eat properly. This does but as much as 30 days not have to mean lifting without eating. That is heavy weights. Hitting a how important fluids are hiking trail, cycling with to a properly functioning friends or even taking a 30 digestive, respiratory and minute walk around your circulatory system. Men neighborhood can deliver should be aiming for the benefits of physical around 3 liters (13 cups) activity.

Eating healthy once you surpass the 50 year milestone may be difficult.

You might have eaten a less than healthy diet for much of your adult life.

But the process itself is very simple – eat more raw foods, and fewer processed foods. Replace animal proteins with protein dense vegetables and fruits.

Figure your healthy daily calorie count, and spread it across 5 or 6 meals. Make sure you are getting enough calcium (especially women) in your diet, avoid refined sugar, salt and white flour, and eat protein at every breakfast. Enjoy this healthy “over 50” recipe while staying hydrated, getting plenty of rest and staying physically active, and your golden years can be just that.