Month: January 2023

How Many Times a Week?

Posted on by Brenda Steward

You can strength train up to 5 or 6, but let’s face it we wanted to know the minimum, right?

Strength training should be done a minimum of two times per week.  Yes, you will see results.

Training twice a week you should be focused more on full-body workouts.

Doing 5 or more workouts a week, the workouts are most likely broken into lower and upper body workouts.

Never underestimate recovery.  Full-body workouts should occur every other day allowing the body to rest.  If doing split routines, you are resting the upper body on days you work lower body.

Recovery days are not couch days.  Practice Active Recovery  – which means find something active you enjoy and do it!  Take a nice walk, ride a bike, go for a swim, or maybe some yoga.

As we age recovery may take a little longer, so don’t go gung ho in the beginning.  Stick with a consistent routine and build up to those longer or more frequent workouts.  

Remember muscles aren’t built in the gym, they are built during recovery.

5 Steps to Help Boost your Metabolism

Posted on by admin

As we age, it seems harder and harder to lose those extra pounds. While metabolism can slow down, it is not a battle we have to lose.

Metabolism slows due to inactivity, muscle loss, sleep disturbances and the inability to absorb nutrients as we once did.

To “beat” the system, one of things we may try is fad diets leading to excessive calorie restriction. Oh they can help you drop pounds quickly! But there is a cost. Research shows extreme calorie restriction or other dramatic eating changes, indicates it’s likely you’ll gain the weight back. You might even gain back more than you started with. This may be due to the fact you dropped your metabolic set point. No wonder it seems so frustrating!

Positive changes you can make to combat these metabolic changes:

  1. Strength Training is one of the most important changes you can make. It will combat muscle loss which keeps metabolism pumping.
  2. Eating adequate protein (25 – 30g/meal). Spread your protein between your meals to keep the metabolism chugging at a steady rate.
  3. Focus on whole foods, containing colorful fruits and vegetables.
  4. Sleep can escape us as we age, thus creating a relaxing environment and a schedule can be helpful.
  5. Increase overall activity. Find things you enjoy: Walks, Bike Rides, Swimming, An Aerobic Class, Yardwork/Gardening, or heck clean the garage!

In some cases supplements can be helpful. Protein powders, micronutrients can help fill those gaps. Even oils can be incorporated especially in sleep and relaxation!