Weight Loss Tricks

In addition to building and maintaining lean muscle , one of the main goals of fitness you need to aspire to as you age is cardiovascular health and endurance . As we see more pages of the calendar peel off into the wind, far too many of us begin to slow down and exercise less, which leads to weight gain, a slower metabolism, and an increased risk of metabolic disorders. If you're 60 or older, you need to be doing aerobic exercise to stay active, burn calories, and to maintain heart health. Some of my favorite forms of cardio are long walks, jumping rope, cycling, and rowing. However, a tool that I like to use for cardio is the treadmill. The problem is, when using the treadmill, most people make the mistake of going at a low intensity and incline level. The body can—and will—adapt to any cardio workout you put it through, and it will be more efficient as you repeat the same workout. After all, if you burned 100 calories in one session, the next few times you do it you might be b

Just about every client I've ever had came to me with the larger goal of losing fat and getting a flatter stomach . I'll tell you the same thing that I tell them: In order to get stronger—and more visible—abs , you need to be focusing on the right behaviors: strength training regularly , getting in plenty of daily steps and cardio , and eating at a calorie deficit . In the case of the latter, it's a crucial and unavoidable truth that can do ab exercises forever, but until you get your body fat down, you won't be able to see your abs. That being said, when you're in the gym, it's important that you incorporate the right ab exercises that will strengthen your core to make them show more once you're leaner. I'm not talking about sit-ups and side bends here. After all, far too many people tend to default to traditional ab exercises—the type that don't strengthen their core or challenge them with different movement patterns. No, I'm talking about ex

People often associate heart health , regular exercise , and nutritious diets with living longer. However, there are other equally-important factors that can affect your lifespan that get less attention. Specifically, falls and accidents. According to the Centers for Disease Control and Prevention (CDC), 36 million older adults fall each year. Falls in older adults can cause hip fractures and traumatic brain injuries, injuries that can dramatically impact a person's health and quality of life. In fact, 30,000 older adults die each year due to a fall. The injuries often caused by falls, such as hip fractures, are also associated with worse mortality and other health issues. The mortality rate a year after getting a hip fracture is between 14 to 58 percent , and those odds worsen the older a person is when they get injured. If you want to live longer, it's important to incorporate stability and strengthening exercises into your fitness routine. Best of all are unilateral lo

If you've been slouching your way through the last year of working from home, staring at your computer screen with rounded shoulders while sitting " in dining room chairs that would have chiropractors screaming ," you're definitely not alone. For many, "pandemic posture" is definitely a thing, and all of that added pressure on your spine can lead to pain, stiffness, and nerve damage . In addition to being more active and taking more daily walks, one of the surest ways to bounce back, build muscle, and feel better, is to work more core routines into your day. "Eighty percent of people will experience back pain during their lifetimes," says Tom Holland , MS, CSCS, CISSN, an exercise physiologist and author of  The Micro-Workout Plan: Get the Body You Want without the Gym in 15 Minutes or Less a Day . Holland offered us the below workout as a great—and ultra-fast—way to build muscle and bring some much needed pain relief to your body. "Short w

Never listen to anyone who tells you that walking isn't a workout . "Walking is a really good form of exercise and can help you reach your fitness and weight-loss goals," John Ford, a certified exercise physiologist who owns and operates New York's JKF Fitness & Health, told NBC news . "I don't scoff at walking. In fact, walking is the suggested workout over running for many people. Walking is a lower impact exercise and can be done for longer periods of time." Contrary to popular belief, it's also an effective way to burn fat . In fact, according to a study published in the Journal of Exercise Nutrition & Biochemistry , researchers who studied the effects of walking on obese women over the course of a 12-week period found that it was especially effective at targeting and reducing visceral fat—otherwise known as belly fat, the type that increases your risk of diabetes and heart disease—while also helping improve the body's insulin resp