Firm and Tone After Weight Loss: Episode 18

How do you get firm and tone and after you’ve lost a significant amount of weight? It’s a challenge for today’s Flipping 50 TV subscriber. Losing a significant amount of weight is something to celebrate at any age. How do you create muscle tone and deal with dry skin after weight loss? We tackle that this week.

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Muscles in Minutes

 

 

For firm, toned muscles that will help maintain weight loss and improve the appearance of your skin follow the three sets of exercises below.

  1. Repeat each of these 1 time through the first week
  2. Lift 1-2 counts and lower 3-4 counts (tempo = 1 to 2-0-3 to 4)
  3. When you can reach all 15 repetitions in every exercise twice, increase to two sets of each group of the three exercises
  4. When you can reach all 15 repetitions in every exercise two workouts in a row, increase to three sets of each group
  5. When you can easily do 3 sets of 15 repetitions either:
    1. increase the weight so that you fatigue at 10-12 repetitions or
    2. slow your tempo down (if adding weight isn’t an option). Change your tempo to lift for 2 counts, hold for 2 counts, lower for 4 counts. That’s a tempo of 2-2-4. Increasing the time under tension will make the same weight feel heavier and stimulate the muscles again.

Set 1

Squats – wide

Chest Press

Bent Over Row

Set 2

Side Lunges to knee to curtsy

Shoulder Press

Hamstring Curls

Set 3

Ball Wall Squats – narrow “W”

Ball Chest Press – single arm

Bent Arm Pullover – ball

Skin Solutions

SSP_5689 color crop

 

 

Top Plastic Surgeon Dr. Tony Youn, author of The Age Fix shared three tips for improving your skin.

  • Lady Monkey Butt 
  • Diet Rich in Skin Friendly Foods (see below)
  • A body lotion that contains retinol

 

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Minute Made Meals

 

Skin-Loving Foods & Benefits

  • Green leafy veggies – antioxidants
  • Dark chocolate – (70% cocoa) antioxidants
  • Berries – Vitamin C
  • Green tea – anti-aging anti-oxidants
  • Eggs – collagen-boosting protein and vitamin A
  • Shrimp – vitamin E
  • Tomato paste – lycopene
  • Sweet potatoes – selenium and beta carotene
  • Quinoa – zinc
  • Papaya – vitamins E and C and beta carotene
  • Oysters – zinc

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