Fitness Over 50 Women: The Complete Step-By-Step Guide to Lose Weight, Burn fat and Exercise for women over 50

Description

What if you could finally achieve long term weight loss or other fitness goals? What if you could reclaim your strength, balance, and energy faster than you ever thought possible? What if you had a field-tested approach to exercise that takes only ten minutes... and what if you could see dramatic results in just 30 days? It’s a complete guide to all things…….. It’s a myth that our older years only bring physical decline. While it’s true that we lose strength, bone density, and balance, our bodies react the same way to training at any age. Everything You Need To Know To Feel Great, Look Amazing, Live The Life You've Always Wanted. If you are over 50, then you know that the most important thing in your life is to keep feet. Uncontrollable weight loss and weight gain become a constant battle for you. A smart mix of fitness training can counteract these effects of aging—and keep you strong and fit for years. With the program in fitness over 50 women, you can get into the best shape of your life. With the information in this book, I will show you how you can stay fit even at your age without any complications. This is a book written specially for woman who is over 50 and struggling with weight problem, pain and health issues ... Here Is A Preview Of What You'll Learn... Understand your body, and approach exercise in a new way The keys to successful life after 50 How to fight fat at any age Gain flexibility--no matter your age Tools to your success Build strength through resistance training Improve balance Take control of your life after turning 50 T he diet you need to follow and the foods that are healthiest for you? Equipment-free workouts Home-gym workouts Outdoor, equipment-free workouts Now it’s your turn! This book has been inspired by my past readers. It has been such a privilege to be able to help others through these guides and see people achieve health and fitness goals that they thought were impossible. I would like you to be the next success story! Introduction .................................................................................................9 Chapter 1: The truth about your body Over 50...........................................13 Food as fuel, not fun ..................................................................................22 Forget Comfort Food, find a hobby........................................................23 Limit your alcohol consumption ............................................................25 Chemical preservatives are for the fools ................................................27 Exercise isn't just for health .......................................................................29 Start early, before it gets worse..............................................................29 Exercise for mental and physical health .................................................30 Chapter 4: Understanding Nutrition Over 50 .............................................38 Chapter 5: The healthiest foods for your body ...........................................44 Chapter 6: Your plant-based diet ...............................................................53 Cut back on carbohydrates.........................................................................53 Carbohydrates add weight......................................................................54 Eliminate animal fats .............................................................................57 Avoid hormones and antibiotics.............................................................62 The best plants to consume ........................................................................64 Green leafy vegetables...........................................................................67 Hard Crunch vs. Liquid nutrition ...........................................................70 Soy products ..........................................................................................76 Legumes and Beans ...............................................................................78 The colors of my plate ...........................................................................82 Chapter 7: The best exercises for women over 50......................................97 Friendly middle-aged exercises................................................................100 Embrace anaerobic exercise.................................................................102 If you can't run, walk; If you can't walk, ride .......................................103 Most exercises can be tailored to your fitness level and what your body can handle............................................................................................105 It's okay to take it slow.........................................................................106 Determination of the level of fitness ....................................................107 What to do at different levels of fitness................................................110 Check with your doctor........................................................................111 Progress is progress ... Don't measure yourself against anyone else .....112 What to eat before and after exercise .......................................................113 Food combinations for energy..............................................................116 Exercise to lose weight ........................................................................116 PRINCIPLES FOR TAKING UP HEATING EXERCISES ................119 HIPS ....................................................................................................120 I lunge to my knees ..........................................................................120 Glute bridge .....................................................................................121 Pigeon stretch...................................................................................122 Partial Cossack squat .......................................................................123 Hinge drill / Good morning..............................................................124 Stretch astride ..................................................................................125 SHOULDERS......................................................................................126 It dislocates ......................................................................................127 Separable .........................................................................................128 Chest stretch ....................................................................................128 Preacher and compensated preacher stretch .....................................129 Sneaky (mild) stretching ..................................................................130 SPINAL HEATING.............................................................................131 Dead insects and bird dogs...............................................................131 Plank variations................................................................................134 LEGS...................................................................................................135 Quad stretch single leg.....................................................................135 Standing / kneeling hamstring stretch ..............................................136 MOVEMENT PREPARATION + PRACTICE ...................................137