Top 10 Most Popular Podcasts of 2019

It’s an annual tradition to do a top 10 most popular podcast episodes list. So here’s the 2019 edition just in time for you to launch your 2020. These are based on the number of downloads.

At the end of this post, leave a comment about what you’d love to hear more of in 2020. I’d love to hear from you about what topics are most important to you in 2020.

What would you love to learn more about? Is there something that still confuses you? What interests and excites you? How can I help you? What’s challenging to you right now?

Link to all of the most popular podcasts of 2019 and subscribe in iTunes by clicking here or link to the show notes with any of the titles below.

[I would truly appreciate your rating and comment in iTunes. It really helps our show grow and share the importance of positive and proven science in this second half!]

The Top 10 Most Popular Podcast Episodes

Here they are in a Letterman-style countdown to the #1 top podcast of 2019.

#10 How to Change the Way You Age |Bolder is Better  

So no secrets this episode with Growing Bolder founder Marc Middleton is one of my favorites of the year. I love everything the folks at GB stand for and if you’re not already, highly recommend you follow them too! 

#9 5 Mindset Shifts for Better Fitness in Menopause  

There’s going to be much more evidence in 2020 that your mindset is pliable. Whatever you believe right now has gotten you here. It led to the habits you have. And we know it influences your physical body. So dive into this short podcast about 5 different mindsets to see if you default to one that might be holding you back. 

#8 When Menopause Weight and Inches Won’t Budge  

Explore possible reasons you try to exercise and eat right but it’s not working. There’s no judgment or blame. It’s not you and something you’re doing wrong. But it might be that you’ve been led to believe the wrong thing at some point in your life and you don’t know it. This episode is about hope and help.

Are you registered for a 2020 program that is going to flip your metabolism, confidence, and optimal aging into this next decade better!? STRONGER I is open as I post… but it’s closing and only opens a few times a year. Click here. 

#7 5 Simple Steps that Balance Your Hormones You’ll Love

Next up is an interview with Dr. Brooke Kalanick about her new book was the focus of this episode. She is definitely talking the Flipping 50 language. Much of the episode (and the book) reviews so many of the topics we cover all year at Flipping 50. Yet, there’s a couple nuggets of content that may give you insight to a challenge you’ve been struggling with you don’t hear a lot about. 

#6 When You Want To Want Sex But Don’t

Maybe it was you, maybe your partner, but this interview with my friend Susan Bratton is a hot one! Libido is one of the regular topics here at Flipping 50 and we dive right into it, no apologies. If you have children in the car, you might want to wait to listen later.

#5 Exercise for Cellulite Reduction Solutions | Science & Proven Results

Actually, this is one of those topics we’ll come back to as science discovers more. I share 5 contributing factors to cellulite. I add at least six things that support you in reducing the appearance of cellulite. This continues to be a topic since as estrogen drops your skin changes. You’re not doomed though!

#4 10 Upper Arm Toning Exercises You Can Do At Home

Ah, the bingo wings win again. If that’s a spot you’d love to target I address it here in a podcast of all places, and provided a cheat sheet in this episode’s show notes and a video that explains how to get started. You can do these all at home!

#3 Protein Intake and Strength Training After 50 | 10 Studies

So this episode explores 10 more recent studies about the combination of strength training and protein in your life. From metabolism to decreasing risk of frailty that lead to falls and early death it’s all in here. If you’re curious about why I opted to carry a clean protein product after saying I never would for 30 years? It’s in here. I love science and demand it and so do you.

If you’ve been following trends and fads and you’re frustrated with results, it’s time to let science point you in the right direction. For that reason, the studies I pull and share are all about you, featuring women just like you.

#2 Metabolism Reset with Dr. Alan Christianson 

So it’s definitely that time of year! This episode hit at just the right time last year too and metabolism is always going to be a factor in this second half. In an interview episode one of our favorite (yours and mine both) interviewees is back! We talk new book, but most importantly new metabolism thinking for you!

#1 Core Challenge for Strong, Safe, and Centered Fitness

The number one most popular podcast of 2019 was all about core. Why isn’t your core working? How can you turn it around? What exercises are best? What core exercises are worst? I answer it all in this episode. Get a free cheat sheet in this episode too (and save it on your device so you can click the live links to video demonstrations!)

So there you have it! Our listener votes for most popular Flipping 50 podcasts of 2020.

I’d love to hear from you! Please leave a comment!

How I Mastered Menopause Metabolism with Exercise

If menopause metabolism has put pounds on you and or belly fat is an issue no matter what else is going on with weight, this is your read. I’d be willing to bet that most of what you believe – because it’s what you’ve been taught – is part of the problem. In this post I uncover what worked for me, and how I discovered the research that made my “accidental” optimal menopause metabolism formula no accident at all.

I stumbled onto something that in any other circumstances I would have completely screwed up.

I was in the worst year of my adult life. It started with excitement (doesn’t it always?) that quickly turned to panic, and fear, and tears taking every picture off my walls while others were putting up holiday decorations.

I had to sell my house. After having quit my safe, secure job, (I volunteered for that one), having a 10 year relationship fall apart, my son went to college, I was working in isolation feeling “dumb” about all things online.

I went from someone who exercised 10 or more hours a week to someone who exercised for 20 minutes a day.

I was stressed.

And blessed. Because…

This Menopause Metabolism Insight Will Surprise You

I went from someone who exercised 10 or more hours a week to someone who exercised for 20 minutes a day.

And after months of it I barely recognized myself. I looked BETTER. I was leaner, stronger, and healthier looking than when I thought I was in the best shape of my life months before when I’d finished an Ironman.

I dug into all the research to figure out what had happened to me… since that was opposite all the dogma about “more exercise, less food” right? I was barely exercising compared to the fitness enthusiast I’d been for 3 decades. At 49… what a time to cut back on exercise, right?

Actually…. Exactly RIGHT!

What I learned is that I’d been doing it all wrong. And MOST women are doing it all wrong. Most trainers and fitness instructors are doing it all WRONG.

The exercise programs they offer have in fact the opposite intended effect for middle-aged women. (and… next on my to-do list is think of much sexier name because frankly, no one really wants to be the middle child, be middle-of-the-road or middle-aged)

How would I have screwed it up?

I would normally have exercised more and harder to get results if I was gaining weight or feeling less than fit.

Hands up… is this you too?

It is the answer you’ve heard from your girlfriend, trainer, and even doctor. Exercise more, eat less.

You’ve been led to believe calories control your weight. That advice totally ignores that hormones control what’s done with those calories. Do you burn them or store them? Hormones call the shots.

Since 1984 I’ve been working as a fitness instructor, trainer, manager, international presenter, health coach, and trainer of trainers in the fitness industry. I’ve seen and heard every single problem women 40-60+ have because women in that demographic are the largest population represented in fitness participants, fitness members, and personal training clients.

What the Research Told Me

I took all the first-hand primary research and experience I had and began to look for the research studies on women in perimenopause, menopause, and post menopause. I looked at the women who aged most successfully (without the personal chef, maid, or luxurious spa days regularly) and those who didn’t – who struggled.

I learned that a very small fraction of research is even done on women in perimenopause, menopause, or post menopause. And that’s important in it’s own right that we separate those because “after 50” programs for “seniors” are usually B.S. programs with a label. They ensure that you’ll be surrounded by peers within 10-20 years age of you (is that even narrow?) but doesn’t ensure the program is created based on research about you.

The guidelines or position statements created about exercise or given by the Surgeon General for that matter, don’t address nuances of hormones or you, the woman who is experiencing the most dramatic shift and roller-coaster ride on hormones in her life.

And… in case you’re thinking, thank God I’m done with that, you’re never done with hormones!  You are a woman in menopause for 40-50% of her life. Which depending on how long you plan to live and when you first experience perimenopause is 40-50 years of your life.

TMI on Overdrive

In addition to fighting o-besity, women in midlife are fighting info-besity. Too Much Information, or TMI, is killing us. The women I meet virtually, who are clients, or in audiences I speak to, tell me that they’re so confused by all the information.

It’s why I created Flipping 50. It is your filter. It is here that you ONLY find information that is based on research for and about you. Because what works for a 25-year old fit male (most often featured in studies) is not likely to work for a 55 or 65-year old woman in menopause (fit or not). But when we have proof, and proven programs (we measure pre and post ALL Flipping 50 programs and are using them to communicate with doctors about what is working for women in midlife) then we can narrow our focus. We can stop the information freeway and get on the road that makes us feel better faster.

And the answer isn’t more exercise, it’s less exercise.

The answer isn’t less food, it’s more food.

In both cases, it’s about learning how to do it better. Without deprivation or punishment.

If you hate it along the way you’re not headed to a level of fitness and body con that you’ll love to maintain.

If you love it along the way you’re headed to a lifetime of activity, energy, and vitality.

The Flipping 50 website is full of blogs and podcasts to support your journey. If you’re serious about getting a better GPS though, the real goods are found inside the Flipping 50 Café. Enrollment is open twice a year and while I record this, it’s open or opening soon (November 20-Dec 1). If you’ve come later… never fear, you can get on the first-to-be notified list and you’ll hear about any juicy special Café membership offer first, too!

Be first to know when doors are open.

Menopause Metabolism Doesn’t Have to Slow

Listen, I understand how very un-intuitive it is to exercise less and or not think that since you’re getting older you’re delicate and you need to go easy. Oddly enough, many of the current articles published today still reflect that old myth and feed into your confusion.

What I suggest is that if it’s not working for you – either the “more” exercise approach or the “go lightly” exercise approach- is that you learn more. Learn current research, what is proven to work, and has worked for thousands of Flipping 50 students in the last 7 years.

The place where you’ll find the most in depth content for exercising at home (or in a gym) is the first and only hormone balancing fitness site in the world. It’s (and I am) dedicated to women in perimenopause, menopause, and postmenopause… and it’s the Flipping 50 Cafe. 

It’s less than a gym membership. It’s less than a personal trainer. It’s less than a nutritionist. It’s less than a health coach. And I can help you in all of those areas, with 35 years of experience working with women just like you (and me). I’m 55 and I get it. I get everything that you learned – because I learned it, even taught it, too. But we know so much more now. It’s just a matter of understanding how to change your thoughts and do the right actions. I’ve studied exercise psychology for over 30 years for just that reason.

Doors open soon (maybe while you’re reading this) for a short time.

Take a quick tour inside the Café with me here.

Then join while it’s open for the 2020 you’ll love.

Resources: 

Coming Soon- TEDx talk given November 2019

Flipping 50 Cafe

5 Day Flip (get started … with less exercise right now)

Strength Training Program for Hormones

The first and only strength training program for hormones balance during menopause so you can boost metabolism is open for enrollment. With questions coming from so many our our Flipping 50 community members on Instagram, Facebook, YouTube and even our Flipping 50 email subscribers who get the inside scoop and chance at the first seats in the program I wanted to answer your questions – somewhat personally – in as many places as possible.

You may be one of the women that I’ve been able to respond to personally. You may be on of the women I haven’t yet had a chance to answer individually. I thank you all for your questions! My team and I are working our way through all the questions as quickly as we can.

My mission is simple. I want the right people to get registered – as early as possible so you can take advantage of the best rate and perks – and that message includes wanting to be sure if the program is not right for you that you know that right away too.

So let’s dive in… but first me poking fun at … well, me.

My Strength Training For Hormones guidelines

There are some truths we live by at Flipping 50. They are:

That’s not an all-inclusive list. It is the most relevant of our list for our exercise programs.

Flipping 50 does not believe in:

You should know that a mere 39% of all exercise and sport science research features female subjects. A fraction of that is female subjects in perimenopause, menopause, and beyond.

Yet, that is the only research that as a woman in peri-menopause or beyond can trust as being practical for your own application. A strength training program for hormones should be based on the hormone changes you’re experiencing.

That research is all I use to design programs, coach women, and create content on this site. We do you, all day, every day. That’s it. Sure, research on other subjects is of interest and if there’s any way it might be relatable, I’ll share it, but never without telling you that it’s outside the research usually shared.

Your Questions:

Q. Are the videos in STRONGER II the same as STRONGER I? 

A. Great question! No. Every product I create uses unique videos created solely for an intended purpose. Rest assured all videos are unique.

Q. Are these downloadable videos?

A. No. The program grants you access to a private members-only area where you view the videos during the 12 week program. After the program you’re enrolled in your login access will end. You will have all the written content including any cheat sheets for workouts, the quick start guides for sample schedules, quick starts to cardio support (STRONGER I), and exercise nutrition or cellulite nutrition support (STRONGER I and II, respectively).

Q. So I don’t have access to the videos after for ongoing use? 

A. That’s correct. There is a method to the madness. It’s about 35 years of observations and human psychology. With a limited time access, and with a clear start and stop, more people are successful at staying on track. While seemingly amazing to have “lifetime” access, results and even completion drop by more than 50%. If there’s no reason to use them, no urgency, no continued support, there’s usually no or at least much lower compliance.  My goal is to get you active and consistent with the regularity that gets results.

Q. What’s the refund policy? 

A. In line with my response above, once you’re in the program and have access to any of the materials you will need to go through the program, show you’ve done the homework, participated actively, and reached out for help before you request a refund. In 35 years I’ve experienced many times people quitting because it’s not convenient, not buying the membership or the personal training, and then getting stuck with a diagnosis or health scare that rocks them to the core. Never once has someone who started – at any age – ever come back and regretted it. It’s too easy to stop, it’s never convenient to get sweaty, do laundry, get up earlier, eat later. But exercise is really not optional. It’s lifesaving at least and quality of life enhancing at best. That’s an investment in you I’d like to hold you accountable to.

(health issues or family crisis come up I know: in those instances we have delayed or deferred enrollment fees to the next program)

Q. I have two knee replacements and need to strengthen my knees but I can’t do more than limited range of motion, is this appropriate for me?

A. Both programs are created for the apparently healthy women going through hormone change or who’s already gone through changes. There are not specific modifications given for specific conditions. That said be cautious. Know your limits. If you know which exercises you can and can’t do or know what your personal range of motion is, you may make this work. If you’re unsure, I would first follow a program like Knee-Friendly 5 Day Flip. Movement between exercises is not slow, though exercise is performed with cueing and caution so you feel it where you should and not where you shouldn’t. You may do best working with a private trainer one-on-one, whether virtually with me (an upgrade to private coaching could support your needs).

Q. Can you explain what comes with the programs?

A. Yes! STRONGER I is 12 weeks of workouts, one new video each week that you’ll do twice. You’ll also receive the quick start to cardio, schedule samples, and exercise nutrition. STRONGER II is 12 weeks including a variety of spot specific (cellulite) warm up, cardio, strength, massage, and cool down videos. You’ll receive the in depth guid to cellulite and how to reduce the appearance through not only the exercise but nutrition, and lifestyle habits that are proven to help. You’ll get a guide to how you can mix and match videos for your time constraints and your cellulite spot-specific needs.

Q. How long are the workouts?

A. The STRONGER I workouts can be done in less than 90 minutes a week – (2) 30-40 minute workouts. STRONGER II workouts are a bit longer and you want to complete all components at the same session. Allow 60-70 minutes for workouts 2x a week. You will be including strength and cardio in each workout so you’ll have a lot done in a short amount of time.

Ready ? If one of these programs is right for you start now! Visit STRONGER I(STRONGER II and III are now inside the Flipping 50 membership site, and STRONGER IV will be too by Dec 2019! That’s the wise decision for over $800 in exercise programs alone! and so much more!)

This post was originally published last fall. In light of the overwhelming response and media appearances I’ve done since, I’m sharing it again with a few updates. This is clearly a topic you’re interested in! There’s however a wide continuum of 50+ women who want to get started and don’t know what to do, who are doing and don’t know if they’re doing the right thing, or who are doing the “right thing” and not seeing results. Refresh or dive in for the first time to strength training for 50+ women.

Why is Strength Training for 50+ Women So Important?

strength training after 50

Strength training is beneficial at any age. Strength training for 50+ women should be mandatory. Health concerns that result in medical costs, loss of independence, and early decline could be avoided or reduced with weight training.

The list of issues that plagues many adults over 50, including women going through menopause, is almost exactly opposite the list of weight training benefits well documented in research. Sleep issues, weigh gain, joint pain, depression, anxiety, blood pressure, cholesterol, bone density, loss of stamina, strength and endurance, low back pain, and digestive issues are common complaints among older adults.

The answer for avoiding or improving any of those issues requires a low investment of time, money, and energy compared to the cost of living with any of them.

“More and more research is finding that it is, in fact, the only type of exercise that can substantially slow, and even reverse, the declines in muscle mass, bone density, and strength that were once considered unavoidable parts of aging.”

The American College of Sports Medicine (ACSM) has fitness guidelines specific to weight training for adults over 50. The guidelines state lifting weights 2 or 3 times a week for 8-10 major muscle groups with a weight heavy enough to fatigue muscles in 10 to 15 repetitions.

Reductions in bone density, and even improvements once thought not possible, occur with weight training though not with cardiovascular training. I’ve stated many times that you can’t outrun, out-Zumba, osteoporosis. Avid runners – both enthusiasts and elite athletes are prone to fractures if they are not lifting weights.

You also can’t hope that Barre, Pilates, or Yoga will increase your bone health as effectively as weight training. There will be small gains for anyone coming off the couch, or new to the exercises but all three (and the infinite variations of fusion that exist) lack both the weight bearing and weight load necessary for optimal bone density. The bottom line is if bone density is a concern and it should be given lifespan is extending and losses begin at about age 30, your return from 20 minutes of weight training twice a week is significantly greater than other exercise.

Weight training works on bones in two ways. The increased muscle pull on bones and the increased stress to the bone from the load on the skeleton during lifting both support increased bone density.

What’s the difference between adults who strength training after 50 vs. those who don’t?

For a small investment of 40 to 60 minutes of your week the returns are significant. Impressive improvements in sleep, appetite, blood sugar control, arthritis, injury reduction, fewer falls and improved immunity are a few of the benefits.

Metabolism often decreases with age, due in part to a loss of muscle, which in turn contributes to less activity and it begins to spiral downward from there. Weight training is one of the best ways to stimulate metabolism long term by preventing muscle loss and increasing lean tissue. See below for more on improving metabolism by reducing fat and increasing lean tissue.

You can look at strength training two ways. It will indeed prevent some of the once-assumed “normal” degenerative issues associated with aging. That approach of avoidance however is not a tremendous motivator for most of us. The bigger win is related to enjoying benefits as opposed to not suffering from disease or decline. You can enjoy more energy, vitality, more intimacy (yes, sex is a benefit), more productivity, creativity and better problem solving.

You’re not just reducing your medical bills and insurance rates (fitness habits often result in lower premiums), you’re enhancing your enjoyment of life!

One of our STRONGER participants said it best.

“I do feel stronger. More important than that though: I got myself back. I feel more like me than I have in years.”

That was after just eight weeks of strength training twice a week.

But, what if you ARE strength training and it’s not helping some of those pesky problems like belly fat that’s come on since menopause or cellulite that is suddenly a fact of life?

Cellulite doesn’t discriminate, so don’t be offended. Upper arms, belly, hips and thighs… it’s all fair game, fit or fat. And HEY, if cellulite is truly a problem you want help with, STRONGER II: Smooth & Strong is something you want to know about. When doors are open you’ll be the first to know if it’s right for you (and at the early bird rate).

STRONGER I is for basic strength training only. STRONGER II includes cardio options, Warm ups, and Cool down stretches and…. secret sauce I can’t share with you here! to target cellulite. If you want to compare the two- I’ll do just that for you as soon as the doors are open.

strength training after 50

 

 

 

 

 

 

 

 

 

 

 

 

 

What kind of results can you expect?

If you’re new to strength training, or you change your program I’m most excited for you! You’ll experience the most results. A study by Wayne Westcott showed study participants doing a traditional weight training program (similar to ACSM recommendations) loss 4 lbs. of fat and gained 3 lbs. of muscle in four weeks. Similar results continued for each of the first three months of strength training.

The end result of 12 weeks of strength training for subjects on average was 12 lbs of fat loss and 9 lbs of muscle gain. That may be just 4 lbs reflected on the scale, yet your body composition improvements will mean a higher metabolism and significant change in inches.

Further, unlike cardiovascular exercise that has limited influence on body shape, weight training can significantly improve body proportion. Nothing will change your shape like strength training, before or after 50.

In addition, the benefits last longer than say micro-movements of barre or other conditioning classes. That’s not to say they have no value, but they are not going to have a major influence on your metabolism (or bone density, mood, cholesterol or blood pressure) compared to strength training. If time is of the essence, strength training after 50 provides the greatest return.

The more you move, the better. The sweet spot for strength training frequency that improves overall activity level all day is twice a week. Those who do more, tend to compensate with couch time and those who train less than twice weekly on weights tend not to experience the benefit of increased energy and desire to be more active.

Why don’t most adults participate in strength training after 50?

They never started.

It’s the single biggest reason. Baby boomer women weren’t necessarily socialized to value weight training as young adults. Strength training for 50+ women will be much more the norm in one or two decades when those flipping 50 have been frequenting the weight room more consistently for decades. [One of the best things you can do to influence the health and longevity of a young woman is to encourage her to get into the weight room now!]

Getting acclimated to a gym or weight room as an older adult can be more intimidating if you don’t already have some sense of what you’re doing.

Fewer than 15% of adults over 60 achieve a habit of weight training twice a week.

Most adults over 60 state reasons like injury (not necessarily caused by the weight training) or illness, or travel were stated as the biggest reasons for dropping out. But a significant number of responses indicate that a lack of support during programs played a part in ceasing to either start or continue strength training after 50.

The anecdote? Start today. Think about what would make it more comfortable for you. Private studio or at-home exercise? One-on-one trainer or a group program? Online coach or commute to a fitness center? With a friend or solo focused on your needs? Until you’re comfortable and intimidation is a non-factor, make sure you’ve got support.

How can you ensure that you continue strength training after 50?

There’s a drop out rate for strength training after 50 of up to 45% percent depending on circumstances (training alone, in a group).

Based on much of the research on retention and on behavior change I’ve studied over three decades, the keys to regular strength training after 50 are not surprising and you may have guessed.

1) Get support from an expert you trust

Find a program, a video, or a trainer with experience working with someone like you. In my hypothesis and experience, none of us is truly lazy, but we are reluctant if we don’t have confidence what we do is getting us closer to our goals. Find a source you trust with a track record of success.

2) Confirm you’re following a program designed based on research about you.[39% of ALL sports medicine and exercise research features females: a fraction of that is based on women in peri-menopause and beyond]. Because you’ve got unique multiple needs: hormones, metabolism, bone density, body composition … you need a program designed based on research featuring subjects like YOU. Ask: “Is this designed as strength training for 50+ women?”

3) Make sure the program addresses your priorities.

You probably have more than one goal. If you’re seeking hormone balance, care for joints, increased strength and bone density, go shopping not for a program labeled “strength training for 50+ women” (or something similar which could be a marketing ploy placed on anything). Instead, ask for details about the design of the program and the science behind it.

 

 

 

 

 

 

This Webinar REPLAY is available on demand for a limited time this month. It’s been one of THE most popular and requested replays in 6 years and over 250 webinars.

I’d love to hear from you. Are you participating in a strength training for 50+ women program? How long have you been strength training? Share your age: it’s relevant! You could inspire someone!

Resources:
https://journals.lww.com/acsm-msse/Fulltext/2009/07000/Exercise_and_Physical_Activity_for_Older_Adults.20.aspx
Hot, Not Bothered: 99 Daily Flips for Slimmer, Trimmer, Fitter Faster So You Can Master Metabolism Before, During, and (long) After Menopause
You Still Got It, Girl! The After 50 Fitness Formula For Women
Navigating Fitness After 50: Your GPS for Choosing Programs and Professionals You Can Trust

The STRONGER doors are almost open!

STRONGER I program …. Get the BONUS cheat sheets for EVERY WORKOUT (use alone when traveling or at the gym and have them forever!)

Get the BONUS yoga videos we’ve added to support you getting both STRONGER and FLEXIBLE

Plus all the program perks of being with a group of like-minded women staying accountable together for 12 weeks!

See the details and save your spot… get the access with the early birds by going to flippingfifty.com/getstronger

STRONGER II is ALL ABOUT Cellulite, with a special protocol, and 5-STEP program. The time you invest in workouts has to be slightly greater. But the results? Worth it.

Need a Metabolism Reset?

One of my all-time favorite guests on a hot topic for our Flipping 50 community is back with me on this episode. He’s talking about a topic we all care about today, metabolism and metabolism reset. And he’s got a resource I’m excited to share with you that you’re going to want to get your hands on.

Dr. Alan Christianson is a Naturopathic Endocrinologist who focuses on Thyroid function, adrenal health, and metabolism.

He has been actively practicing in Scottsdale since 1996 and is the founding physician behind Integrative Health. He is a NY Times bestselling author whose books include The Metabolism Reset Diet, The Adrenal Reset Diet, and the Complete Idiot’s Guide to Thyroid Disease.

Dr. Christianson regularly appears on national media like Dr. Oz, The Doctors, and The Today Show.

I ask “Dr. C” to come back and share some details about the new book you’re going to want to read: Metabolism Reset Diet Book (publishes Jan 29, 2019).

metabolism resetQuestions we cover on this episode:

  • What inspired you to write the Metabolism Reset Diet?
  • Who is the Metabolism Reset Diet for?
  • Why do most people feel terrible while they are dieting?
  • What is metabolic flexibility?
  • How can your liver block fat loss?
  • Why can contradictory diets like vegan or keto both work in the short term?
  • Do they work long term?
  • How is the Metabolism Reset Diet different from
    • Caloric restriction
    • Intermittent fasting
    • Ketogenic diet

The main idea of the book is that the real health threat is waist circumference, not weight. Dieting leads to waist gain for most people. Healthy people’s livers can keep their waist size healthy. You can make your liver healthy again in as little as 28 days.

Who’s in??

The book THE METABOLISM RESET was released January 29, 2019.

Click here to find the book and get more “Dr. C”

www.drchristianson.com

Dr. C Facebook: https://www.facebook.com/DrAlanChristianson/
Dr. C Instagram:  https://www.instagram.com/dralanchristianson/

Dr. C Pinterest: https://www.pinterest.com/alannmd/
Dr. C YouTube: https://www.youtube.com/user/Alannmd

Leave a rating in iTunes! Thank you so much!

  1. click herehttps://itunes.apple.com/us/podcast/the-flipping-50-show/id903871206?mt=2
  2. click “view in iTunes”
  3. click ratings and reviews
  4. click 5 stars to rate and “write a review” to leave a comment

Other episodes with Dr Christianson:

https://www.flippingfifty.com/adrenal-reset/

Why is Strength Training After 50 So Important?

strength training after 50

Strength training is beneficial at any age. Strength training after 50 should be mandatory. Health concerns that result in medical costs, loss of independence, and early decline could be avoided or reduced with weight training.

The list of issues that plagues many adults over 50, including women going through menopause, is almost exactly opposite the list of weight training benefits well documented in research. Sleep issues, weigh gain, joint pain, depression, anxiety, blood pressure, cholesterol, bone density, loss of stamina, strength and endurance, low back pain, and digestive issues are common complaints among older adults.

The answer for avoiding or improving any of those issues requires a low investment of time, money, and energy compared to the cost of living with any of them.

“More and more research is finding that it is, in fact, the only type of exercise that can substantially slow, and even reverse, the declines in muscle mass, bone density, and strength that were once considered unavoidable parts of aging.”

The American College of Sports Medicine (ACSM) has fitness guidelines specific to weight training for adults over 50. The guidelines state lifting weights 2 or 3 times a week for 8-10 major muscle groups with a weight heavy enough to fatigue muscles in 10 to 15 repetitions.

Reductions in bone density, and even improvements once thought not possible, occur with weight training though not with cardiovascular training. I’ve stated many times that you can’t outrun, out-Zumba, osteoporosis. Avid runners – both enthusiasts and elite athletes are prone to fractures if they are not lifting weights.

You also can’t hope that Barre, Pilates, or Yoga will increase your bone health as effectively as weight training. There will be small gains for anyone coming off the couch, or new to the exercises but all three (and the infinite variations of fusion that exist) lack both the weight bearing and weight load necessary for optimal bone density. The bottom line is if bone density is a concern and it should be given lifespan is extending and losses begin at about age 30, your return from 20 minutes of weight training twice a week is significantly greater than other exercise.

Weight training works on bones in two ways. The increased muscle pull on bones and the increased stress to the bone from the load on the skeleton during lifting both support increased bone density.

What’s the difference between adults who strength training after 50 vs. those who don’t?

For a small investment of 40 to 60 minutes of your week the returns are significant. Impressive improvements in sleep, appetite, blood sugar control, arthritis, injury reduction, fewer falls and improved immunity are a few of the benefits.

Metabolism often decreases with age, due in part to a loss of muscle, which in turn contributes to less activity and it begins to spiral downward from there. Weight training is one of the best ways to stimulate metabolism long term by preventing muscle loss and increasing lean tissue. See below for more on improving metabolism by reducing fat and increasing lean tissue.

You can look at strength training two ways. It will indeed prevent some of the once-assumed “normal” degenerative issues associated with aging. That approach of avoidance however is not a tremendous motivator for most of us. The bigger win is related to enjoying benefits as opposed to not suffering from disease or decline. You can enjoy more energy, vitality, more intimacy (yes, sex is a benefit), more productivity, creativity and better problem solving.

You’re not just reducing your medical bills and insurance rates (fitness habits often result in lower premiums), you’re enhancing your enjoyment of life!

One of our STRONGER participants said it best.

“I do feel stronger. More important than that though: I got myself back. I feel more like me than I have in years.”

That was after just eight weeks of strength training twice a week.

strength training after 50

 

 

 

 

 

 

 

 

 

 

 

 

 

 

What kind of results can you expect?

If you’re new to strength training, or you change your program I’m most excited for you! You’ll experience the most results. A study by Wayne Westcott showed study participants doing a traditional weight training program (similar to ACSM recommendations) loss 4 lbs. of fat and gained 3 lbs. of muscle in four weeks. Similar results continued for each of the first three months of strength training.

The end result of 12 weeks of strength training for subjects on average was 12 lbs of fat loss and 9 lbs of muscle gain. That may be just 4 lbs reflected on the scale, yet your body composition improvements will mean a higher metabolism and significant change in inches.

Further, unlike cardiovascular exercise that has limited influence on body shape, weight training can significantly improve body proportion. Nothing will change your shape like strength training, before or after 50.

In addition, the benefits last longer than say micro-movements of barre or other conditioning classes. That’s not to say they have no value, but they are not going to have a major influence on your metabolism (or bone density, mood, cholesterol or blood pressure) compared to strength training. If time is of the essence, strength training after 50 provides the greatest return.

The more you move, the better. The sweet spot for strength training frequency that improves overall activity level all day is twice a week. Those who do more, tend to compensate with couch time and those who train less than twice weekly on weights tend not to experience the benefit of increased energy and desire to be more active.

Why don’t most adults participate in strength training after 50?

They never started.

It’s the single biggest reason. Baby boomer women weren’t necessarily socialized to value weight training as young adults. Strength training after 50 will be much more the norm in one or two decades when those flipping 50 have been frequenting the weight room more consistently for decades. [One of the best things you can do to influence the health and longevity of a young woman is to encourage her to get into the weight room now!]

Getting acclimated to a gym or weight room as an older adult can be more intimidating if you don’t already have some sense of what you’re doing.

Fewer than 15% of adults over 60 achieve a habit of weight training twice a week.

Most adults over 60 state reasons like injury (not necessarily caused by the weight training) or illness, or travel were stated as the biggest reasons for dropping out. But a significant number of responses indicate that a lack of support during programs played a part in ceasing to either start or continue strength training after 50.

The anecdote? Start today. Think about what would make it more comfortable for you. Private studio or at-home exercise? One-on-one trainer or a group program? Online coach or commute to a fitness center? With a friend or solo focused on your needs? Until you’re comfortable and intimidation is a non-factor, make sure you’ve got support.

How can you ensure that you continue strength training after 50?

There’s a drop out rate for strength training after 50 of up to 45% percent depending on circumstances (training alone, in a group).

Based on much of the research on retention and on behavior change I’ve studied over three decades, the keys to regular strength training after 50 are not surprising and you may have guessed.

1) Get support from an expert you trust

Find a program, a video, or a trainer with experience working with someone like you. In my hypothesis and experience, none of us is truly lazy, but we are reluctant if we don’t have confidence what we do is getting us closer to our goals. Find a source you trust with a track record of success.

2) Confirm you’re following a program designed based on research about you.[39% of ALL sports medicine and exercise research features females: a fraction of that is based on women in peri-menopause and beyond]. Because you’ve got unique multiple needs: hormones, metabolism, bone density, body composition … you need a program designed based on research featuring subjects like YOU.

3) Make sure the program addresses your priorities.

You probably have more than one goal. If you’re seeking hormone balance, care for joints, increased strength and bone density, go shopping not for a program labeled “strength training after 50” (or something similar which could be a marketing ploy placed on anything). Instead, ask for details about the design of the program and the science behind it.

 

I’d love to hear from you. Are you strength training after 50? How long have you been strength training? Share your age: it’s relevant! You could inspire someone!

Resources:
https://journals.lww.com/acsm-msse/Fulltext/2009/07000/Exercise_and_Physical_Activity_for_Older_Adults.20.aspx
Hot, Not Bothered: 99 Daily Flips for Slimmer, Trimmer, Fitter Faster So You Can Master Metabolism Before, During, and (long) After Menopause
You Still Got It, Girl! The After 50 Fitness Formula For Women
Navigating Fitness After 50: Your GPS for Choosing Programs and Professionals You Can Trust

The STRONGER doors are open!

Get the BONUS cheat sheets for EVERY WORKOUT (use alone when traveling or at the gym and have them forever!)

Get the BONUS yoga videos we’ve added to support you getting both STRONGER and FLEXIBLE

Plus all the program perks of being with a group of like-minded women staying accountable together for 12 weeks!

See the details and save your spot… get the access with the early birds by going to flippingfifty.com/getstronger

Is your slow metabolism keeping you young? Is your effort to speed your metabolism accelerating aging?

My guest today is going to challenge your thinking.

Joel Fuhrman, M.D. is a board-certified family physician, nutritional researcher and six-time New York Times best-selling author. He serves as the President of the Nutritional Research Foundation. Dr. Fuhrman has authored numerous research articles published in medical journals and is on the faculty of Northern Arizona University, Health Science Division. His two most recent books are Eat to Live Quick and Easy Cookbook and Fast Food Genocide.

Favorite Quotes

A few favorite quotes addressing the slow metabolism and longevity connection are sprinkled  throughout the today’s transcript.

“Exercise is the only way to speed metabolism without accelerating aging.”

“We age at the rate of our metabolism”

Key Points from our podcast:

More frequent eating increases inflammatory markers.

Slowing your metabolism is the key to longevity.

“For longevity: Moderate caloric intake with micronutrient excellence.”

Questions we covered:

  • What is a nutritarian diet and what do you think it can do?

“We could wipe out cancer right now. The problem… people don’t like the answer.”

G-BOMBS+

  • Greens
  • Beans
  • Onions
  • Mushrooms
  • Berries
  • Seeds
  • There are lots of scientific studies with conflicting messaging, how do we know what to believe?

Studies that are best:

  • Use thousands of people
  • Study goes on for decades
  • The more studies the better

 

“Beans are THE most favorable carbohydrate source.”

 

“The more plant protein a person eats the longer and healthier they live.”

  • Why do people have so much trouble changing the way they eat?
  • What’s the truth about oil and use of fat?
  • Do you advocate any animal protein?

Nuts reduce the appestat, while oil does not.

It’s always better to get the food than the extracted oil from the food.

IGF-1 too high or too low (needing more protein) can accelerate cancer. (100-130 optimal).

Tell us about your retreat in California and what you do there.

How long do guests stay?

Connect:

www.drfuhrman.com

Dr. Fuhrman on Facebook: joel Fuhrman, M.D

Dr. Fuhrman on Twitter: @DrFuhrman

Dr. Fuhrman on Instagram: @joelfuhrmanmd

This post is all about how to get off a weight loss plateau. It’s sponsored by the good folks Sleep Number. A sincere thanks to my client, Jennifer for sharing her story. All thoughts in this post are my own.

A weight loss plateau is frustrating. After 50, it can seem downright hopeless. You’re already trying to do something you may feel you should have done years ago, and wishing you’d been more proactive about it before it became a problem. That makes for both physical and mental challenges that can stall you.

If that resonates with you, then please keep reading and watch the video. It’s real, and it’s not about some success story of a size 8 woman going to a size 2. It’s about getting on the path to success and improving the quality of your entire life. You can experience tremendous improvement by simply choosing to start.

Whether you’re like my client Jennifer and you have health risks or additional weight gain, or you have less than 20 pounds to lose and just can’t seem to find the key, this post could be a breakthrough for you.

https://youtu.be/N1sg9s85atA

Hidden Tool to Get Off a Weight Loss Plateau

You know the tools for weight loss. Exercise and diet changes have always been a part of the weight loss process. If you’re trying unsuccessfully to get off a weight loss plateau, that may be all you’re focused on.

There’s more to the answers and they aren’t as intuitive or as easy to implement. We love to have tangible solutions. Stress and sleep habits are also a part of the puzzle. They’re less tangible! Rather than put your shoes on to go for a walk, you might just need to stay home and relax. If quality sleep seem like a good idea to you but you don’t know how, this post can help.

During my relationship with Jennifer (who has given permission to share her story in order to help others) we shifted her exercise schedule and her nutrition quite drastically. Yet, she was still not seeing results in terms of weight loss or body composition as quickly as we would have hoped.

If you have made the changes needed regarding exercise and diet, and yet still aren’t losing weight, stress might be your problem. Stress from all sources can make your body hold onto stored fat. And, lack of sleep is a definite source of stress. Research has proved this. We also know key hormone levels that support lean muscle and release fat (Growth hormone and cortisol) are nurtured by sleep.

The lingering changes Jennifer needed to make to get off a weight loss plateau revolved around sleep. She’d always functioned on little sleep, but had no idea how badly it was harming her. If you’re like Jennifer and think it’s “normal” to be sleep deprived, you too may need to take this step.

So, how can you take tangible steps toward better quality sleep (and thus, a healthier, happier life!)?

Prioritize sleep.

Our society doesn’t do this. There are sources of constant stimulation around us at all hours of the day. Learn to shut them off. Unplug. Detach from the noise. Commit to a personal sleep project for a month and see what happens.

Create evening rituals that match your morning wake up calls.

Work backwards from your wake time to be sure you’re at least resting in bed for 7-8 hours.

Begin your day at the same time each morning. Avoid sleeping in so you can reset your body clock and keep a consistent schedule. Routine is key!

Sleep can be the missing link to get off a weight loss plateau. It can also provide you with more energy than you knew was possible. Even for those of us who believe we sleep well, there’s a good chance upgrading your sleep game can change your life for the better!

I’ve been sleeping on the Sleep Number 360 smart bed since January. Words can’t describe how much I love it!

Got sleep issues? or sleep success stories? I’d love to hear from you! Add your comments!

best morning routineCould your morning routine –or the lack of one- be sabotaging your metabolism?

Things change.

While you’re traveling SO much can change! Your body likes routine!

Here’s where we go wrong so often. You’re in a different time zone. You eat later. You eat different. If you’re at a conference you’re socializing. You go to bed later. So, naturally, you make the mistake of thinking you should sleep later.

Here’s my secret. I don’t.

I’ll sacrifice that sleep lamb and get up at the same time as I usually do – or earlier – so I can do the same morning routine I usually do, so that I am “me” all the rest of the day.

If you’re a Flipping 50 program grad! (you’ve done the 28-Day Kickstart, Fit-U, or After 50 Fitness Formula), then you KNOW I put sleep on a high pedestal. You’ve got to have adequate sleep to have adequate hormones to make your exercise (and diet) habits stick.

But there’s an exception here.

A morning routine is more important that first morning and day of a trip than at any other time.

Let me tell you when that alarm goes off at the time that will allow you a usual routine, it can rude. It was 30 minutes ago as I write this post. But I know if I fast-forward four and eight hours later today I will feel a whole lot closer to 100% “me” if I get up for my usual morning routine. That for me will include:

So on infrequent days like this I keep my morning routine and forfeit a little sleep. If I shortchange something it is far more likely to be an evening activity. For me, staying up too late will negatively impact my days.

Know you. If you’re suffering from adrenal fatigueright now and you know sleeping in is the best thing for you, then do it. (…and potentially go to bed early too!)

This is all so important for feeling good the majority of the time you’re away. We get caught up in excitement or newness or simply don’t know ourselves well enough to know what’s best. If you focus on the two hours past your bedtime and then pay for it all day, or all trip, you just want to be sure it serves you best. Is it once in a lifetime? Is it happening so often that you’re feeling groggy and functioning poorly the rest of the time?

Is it worth it?

I had a hard time pulling myself away from friends I hadn’t seen in a few months last night. It’s the first of five nights at a conference. As much as that was important to me, I wish I hadn’t this morning! I’ll do better tonight at getting to bed early and I’ll feel better for having done it. If I don’t, I’ll be toast by the end of the weekend.

It’s AS important for you to have a morning routine at home. When you skip that morning “first two” – that I call the two hours that sets the quality for the other 22 – (or you never establish a morning routine) you will suffer. That internal clock never gets set and you feel groggy, off, hung over the rest of the day. It doesn’t matter what YOU do during that two hours as long as it is what YOU need to do during those two hours. I have thoughts on it!

For me and for many high performers (that’s not me putting myself into that group, btw, just a coincidence- or hopefully not!) there are certain habits that happen in the morning routine that are non-negotiable. Find your personal best morning routine and you’ll help your metabolism hum the rest of the day.

What’s your morning routine? I’d love to hear how you start high energy days!

facebook morning routine(Coming up on the Flipping 50 podcast I chat with @fermentationist Summer Bock about your body’s love for routine– don’t miss it!)

Got Slow Metabolism Issues?

Is a slow metabolism the obstacle between you and your best you? For a lot of women 50 and over, it is. If you too are realizing that you’re doing the same thing and your weight or waistline or both are increasing, and trying to modify what you’re doing isn’t working, then this post is for you.

It doesn’t matter if you think you have always had a slow metabolism or if you feel it suddenly has slowed (because of weight loss, new medications, or hormone fluctuations you haven’t yet figured out how to dance with), revving up a slow metabolism is more than physical.

If you don’t believe that a slow metabolism is temporary, and that you can do something to change it, you’ll struggle to change it. If you believe this is just you, and you keep it as a part of your identity – even defend that this is the way you’ve always been and the way you’ve always done things – you get to keep it. So before you read anything more, realize that you will choose to find fault or a reason to think, “this won’t work for me”if you really are not ready to change. Your current status is somehow working for you if that’s true. Not well, but it’s a form of self-protection you’ve landed on to keep you from doing something else, or being vulnerable somewhere else. That’s not an exercise or nutrition problem. That’s a self- efficacy, and self- esteem challenge you need to overcome before any superficial fitness program will work.

Why Don’t We All Have A Fast Metabolism with So Many Exercise Options?

There are a lot of fitness options out there. There are still a lot of overweight, obese, out of shape people out there. What’s the problem? Should there be such a gap if all these programs are viable ways to get fit?

The problem is, they’re not. They’re not all just items on a menu you can choose, order, eat and be full. You can’t just choose the one you like the best (or hate the least) and use it expecting results. That includes boosting a slow metabolism. Not just any exercise is going to work effectively. Will it increase the calories you use if you’re doing pilates vs. lying on the coach? Yes. But not significantly. Will it increase your lean muscle tissue and decrease your percent body fat? Not significantly. If you’re looking for time efficient lean muscle increases, fat reduction, or both, then weight training is your best option.

But which kind of weight training boosts a slow metabolism best? There are two kinds of weight training to consider and under them more variation than that even. Again, you can’t just decide, hey I prefer body weight, or hey, I love barre classes, and use that as your resistance training and expect the change in lean muscle that effects metabolism that you would if you overloaded the muscles in a complete way. Getting tired or feeling like you worked hard is not the same as reaching fatigue that is oh, so necessary beyond 50 for metabolism boosting (and bone density). You’ve been lead astray if you’ve read that. From couch to light weights or yoga, yes, you’ll make small improvements in bone density. They will stop after a certain point, the same way walking does not improve bone density after you’ve walked regularly for a period of time. It’s not additional stress enough.

So what does work to fix your slow metabolism? Here are the two types of weight training protocols most often used – and confused.

Full Body Exercise Workouts

There are two types of Full Body workouts and you want to be sure you make the distinction between them. The first type can improve movement mechanics by integrating and creating core activation, creating motor learning patterning. These can use muscle within a workout but don’t provide enough load to boost metabolism.

The second type of full body workouts optimize metabolism by increasing lean muscle tissue (increasing energy expenditure at rest) long term.

slow metabolism boostingSplit Routine (or Different Body Part on Different Days)

This form of exercise breaks down a whole body targeted workout into body parts. To do this you’d focus on specific muscle groups on specific days.

You Still Got It, Girl describes various repetition ranges (to fatigue) for various goals.

It’s not a one-protocol-fits-all, not even for your midlife goals. Your best protocol may depend on whether you need to gain weight (muscle), lose weight (fat), increase bone density, want to improve your movement mechanics or your golf performance.

It does depend on your status and hormone balance. So if an over 50 athlete is striving to do better at triathlon her strength triathlon specific training protocol should take into consideration her hormone status. She’s more prone to negative effects of stress that might require less volume and more intensity or strategic planning of workouts instead of slogging in more miles (traditional endurance training). The same goes for a woman over 50 who has had breast cancer, and or any women in hormone flux that began in late 40s and ends with death-do-us-part who wants to become her best fitness self.

Choose Your Solution to Slow Metabolism

Your first solution for a slow metabolism won’t necessarily be your last one. Fitness requires progression. The workout you need today isn’t the same one you need in three months or six. In fact, if you were doing the same without progression, reaching fatigue, or variety, you’d regress. The body adapts quickly so there must always be an element of change in the sequence, the timing, or the weight in order to arrive at overload. Yet, random change doesn’t work to advance you the way planned and specific does.

Someone who wants to do a half marathon can’t randomly drop into group fitness classes. A woman who wants to complete a hike to a specific summit can’t just “go for a run.” When you want to do a specific goal better you need a specific plan for that goal, including weight loss, which ultimately is fat loss combined with lean mass gain or maintenance.

A woman with cortisol elevation causing ghrelin and leptin issues can’t do the same 5:30 pm bootcamp her best friend thrives in. What about Beach Body or P90x? They’re purchasedby millions, should they work for you? I’ll let you answer that for yourself. Do you hear constantly that someone you know is using them and at their best weight and energy level thanks to one of them? I never do. I often hear, I used to do that, until …or, I’m a coach! (from someone with no previous fitness education or certification).

Finding the right program you can do forever is like finding a lifestyle pattern of eating you do that makes you happy, healthy, and full of life. It’s not hard to follow and it makes you feel better not tired. You look forward to it, to the way it feels during and after. Sure, some parts of it may be challenging, the chef doesn’t come over and some of the exercises take effort that may cause sweating and breathlessness (if you don’t like that) but it’s worth the small extra effort it takes to make a new pattern of doing something a habit.

slow metabolism boostsChoose Your Right Now Slow Metabolism Solutions Based On These:

Your Current Status and Need

Your Exercise Goals

Your slow metabolism solutions will change as your status does. If you’ve currently got an injury or you’re participating in some seasonal activity that will change what you choose. If you’re schedule and time demand changes that will change what you do.

Getting a Target

The opposite of a random “exercise” program is one with purpose. Athletes don’t exercise they train.You should too. Train with a purpose every time you exercise. Sometimes that is for recovery and or relaxation. If the purpose is metabolism, then whatever weight load option suits your needs, it must take you to fatigue.

Heavy weights may not be the answer for you – now or ever. You can increase speed (use power), you can emphasize the eccentric  (lowering) contraction, and you can slow the speed overall to reach overload with lighter weights so that you don’t have to do dozens and dozens of repetitions.

Heavy weight training and power weight training have the greatest influence on excess post oxygen consumption (EPOC). That is the energy it takes to bring your body back to it’s pre-exercise state. The higher EPOC the more influence on metabolism. As long as you reach fatigue, however, even with light weights, you will be enhancing this EPOC.

In order to put purpose in your exercise sessions you first:

  1. Match your needs to a protocol
  2. Match your goals to a protocol
  3. Fit your schedule (and life demands)

Terms Used:

Compound exercises: use multiple joints and therefor multiple muscles in the same exercise. Squats, lunges, chest press, and rows are compound exercises, bicep curls, triceps kickbacks, and lateral raises are not.

Power: strength + speed, despite popular information that supports super slow, in general research supports using powerful movements as quickly as possible without loss of control boosts energy expenditure and “cost” of exercise more.

Eccentric: the contraction that occurs when you lower a weight, you’re going with gravity but you want this to be under control. Not controlling it, such that you are swinging and allowing momentum to occur both reduces the benefit of exercise and increases risk of injury

EPOC: excess post oxygen consumption is what you’re really hoping for with the right exercise. That is, if your body has worked hard during exercise, it has to “payback” and work hard to bring you back to a pre-exercise state. It requires energy, sometimes up to 24-38 hours of excess energy is spent after a vigorous exercise session to return you to normal

Recovery: This piece can’t be skipped. If you’ve deduced that boosting your caloric expenditure for 24-38 hours after exercise every day would be good, you’re incorrect. You have to recover between or all of the good is washed away.

Protocol: the sequence of exercises and the way they are repeated is the protocol. Circuit Training, Paired Supersets, and Tri-sets are among the biggest metabolic boosters.

Major muscles: Includes 8-10 muscle groups, often stimulated best by compound leg exercises, compound push and pull exercises for upper body. The metabolic benefit of exercise comes from working largest muscles in the body first and foremost. If you’re short on time and want sleeveless-worthy arms, choose squats, lunges, chest press and rows over those arm exercises. What? Yes. You’ve got to boost metabolism if you want to uncover pretty muscles. If you don’t boost your metabolism, and don’t burn fat to see tone you won’t see those pretty arm muscles. Indirectly you are working those arms. They play a supporting role in every upper body exercise. Seen a swimmer? They don’t spend time doing biceps and triceps. Don’t swim? Try boxing for 8 weeks and you’ll love your arms (and your core and reduce your stress level!)

Resources:
  1. Schuenke MD, Mikat RP, McBride JM. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur J Appl Physiol. 2002 Mar;86(5):411-7.
  2. Baker D and Newton RU. (2005). Acute Effect on Power Output of Alternating an Agonist and Antagonist Muscle Exercise During Complex Training. The Journal of Strength and Conditioning Research, 19(1), 202-205
  3. Hunter, GR, Seelhorst, D, and Snyder, S. Comparison of metabolic and heart rate responses to super slow vs. traditional resistance training. J Strength Cond Res 17: 76-81, 2003.
  4. Da Silva RL, Brentano MA, Kruel LF. Effects of different strength training methods on postexercise energetic expenditure. J Strength Cond Res. 2010 Aug;24(8):2255-60.
  5. Hot, Not Bothered, Atkinson, Debra. 2017
  6. You Still Got It, Girl, Atkinson, Debra 2015

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