“Refuse It, So You Don’t Have To Lose It!”

Steven Siemons:

Thought I’d share this again, given that waistlines keep getting bigger.

Originally posted on The Senior Health and Fitness Blog:

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When you can do this, it’s liberating.

No more diets.

Weight normalizes even without excessive exercise.

Not taking in extra calories is a thousand times more efficient than ingesting calories and then working to metabolize fat.

You don’t have enough time in the day to exercise long enough to burn off an extra 1200 calories eaten during the day.

That amount is not unreasonable if you overdid it a little each meal.

Nothing to buy.

No bad side effects.

Major increase in self esteem, with good health on the side.

Got a better idea?

To Your Health and Wellness,

Steven

A Diet Practice From ‘Blue Zone’ Okinawans:

http://wp.me/p45KYd-qG

Update: Weight Loss Products #1 in Fraud
http://www.berkeleywellness.com/self-care/over-counter-products/article/weight-loss-products-top-fraud
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Everybody Stores Fat Differently, So Stop Stressing!

There comes a time when you have stop stressing over what you lack, and work with what you’ve got. Try as you might, you can’t negate the reality of your genetic characteristics. No sense wishing to be tall if you happen to be short.

In a significant way; genetically, of course, you’ve got what you’ve got, so get your head on straight and move forward.

How and where your body stores fat is not under your control. How many calories you consume is, theoretically, under your control. I’ve been as light as 160 pounds at 6′ 1″, and still had enough of a layer of abdominal fat to obscure definition. By the way, ‘spot reducing’ (targeting the specific area with an exercise to reduce fatty tissue in that specific area) is a myth. Your metabolism is not under your control to direct to certain areas of your body; rather, it’s the process by which your entire body processes food for energy. The ‘spot reducing’ trend will never dissappear, for two substantial reasons:

1. the concept sells things

2. people like to believe it’s true

Do Your Homework,

Steven

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http://www.mayoclinic.org/healthy-living/weight-loss/in-depth/metabolism/art-20046508

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“Squat, Seniors… Squat!”

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Interested in continued mobility? Would you like to improve your odds of surviving an increasingly likely fall?

Let me make my case for you regarding the overwhelming importance of strengthening your hips.

And as you can see from the title, the best exercise to make sure your Senior years are safer is the squat.

All the following statements in bold print are quotes from the CDC website:

In 2010, there were 258,000 hospital admissions for hip fractures among people aged 65 and older.

More than 95% of hip fractures are caused by falling, most often by falling sideways onto the hip.

One out of five hip fracture patients dies within a year of their injury.

One in three adults who lived independently before their hip fracture remains in a nursing home for at least a year after their injury.

In both men and women, hip fracture rates increase exponentially with age.

People 85 and older are 10 to 15 times more likely to sustain hip fractures than are those aged 60 to 65.

To help prevent falls, older adults can:
Exercise regularly. It is important that the exercises focus on increasing leg strength and improving balance, AND THAT THEY GET MORE CHALLENGING OVER TIME.

The emphasis in the last point is mine, not in the original.

Here’s its importance: bones become denser in response to increasing stress loads, and lose density if not stressed. There’s no middle ground here; even the best drugs for treating Osteoporosis cannot do what weight bearing exercise can do.

Click on this YouTube link to see how it’s done:
How to do a Perfect Squat: http://youtu.be/zaC133_Frj0

Don’t waste another minute. Get it done!

Steven

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Breathing, Aging, and Aerobic Capacity: What You Need To Know, and What You Need To Do Now.

Originally posted on The Senior Health and Fitness Blog:

Aerobic capacity is an important concept to any athlete. It takes a lot of oxygen to get things done at record-breaking levels. We all like to break records, even if they’re just our own.

Aging, however, rewrites the personal record book. All the numbers start to decline due to diminishing capacities. This brings us to the importance of the moment. If you want to have more physical resources in the future, you need to start strengthening what you have now; including bone density, aerobic capacity, and physical strength. What follows is a basic overview of why respiratory capacity changes over time (without considering disease or smoking), so that you can appreciate the importance of exercise.

Respiration involves the mechanical interplay of muscle and bone working together to bring air into and out of the lungs. Because bones can change in shape and quality with age and muscles can weaken, the…

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Heart Failure Headlines

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The headlines are bold and clear. An exciting new drug is about to be released that’s giving us new hope for the future.

It is a feared and deadly killer that is stalking us, and now the odds of survival have changed dramatically because of a new pill.

But have they really?

Let’s take a look.

New cardiac drug shows real, life-saving promise
digitaljournal.com | August 31
“The currently unnamed drug — referred to only by its batch LCZ696 — has already demonstrated its worth in clinical trials as a head and shoulders improvement over today’s commonly prescribed drugs.
Novaratis released their findings to physicians during the European Society of Cardiology’s meeting in Barcelona over the weekend.
At this stage, the drug appears to cut the risk of hospitalization or death due to heart failure by a margin of roughly 20 percent.”

‘Most exciting ever’ Novartis drug points to huge sales
by Ben Hirschler, reuters.com
September 1 04:21 AM
“David Epstein, Novartis’ head of pharmaceuticals, said the launch of the drug next year promised to be the company’s most exciting ever and profit margins on the medicine would be good.”

During the same week, these articles surfaced:

Can Exercise Reverse or Prevent Heart Disease?
healthline.com
“According to research from the University of South Carolina, men who reported more than 23 hours a week of sedentary activity had a 64 percent greater risk of dying from heart disease than those who reported less than 11 hours.”

Eating Fruit Cuts Heart Disease Risk By 40%
by Alexandra Sifferlin, time.com
“A new study that looked at more than 451,680 participants over seven years asked the group to report their fruit consumption, whether it be never, monthly, 1-3 days per week, 4-6 days per week, or daily.
The researchers found that compared to people who never eat fruit, those who eat fruit every day cut their heart disease risk by 25 to 40%. Those who ate the most amount of fruit also had much lower blood pressure compared to the participants who never ate fruit.”

Daily Exercise May Halve Risk for Heart Failure, Study Says
by Kathleen Doheny, news.health.com
September 2
“For the study, the researchers evaluated nearly 40,000 adults of all ages who supplied information on a regular basis to a national Swedish database beginning in 1997. None had heart failure when they began the study.”
“In the study, published Sept. 2 in the journal Circulation: Heart Failure, the group with the highest activity levels — more than one hour of moderate or half an hour of vigorous activity daily — had a 46 percent lower risk of developing heart failure.”

So, looking at our choices, we can live an active, healthy lifestyle and be statistically miles ahead of the promises of the latest blockbuster drug; or, we can abuse our bodies, take pills, and settle for a 20% shot at redemption with unknown long-term side effects.

Don’t be stupid.

To Your Health and Fitness,

Steven

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Losing It: Is It Aging, Or Lack of Use?

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It may be that you are more responsible for your diminishing capacities than you think…

Click on the link below to read the revealing research that will challenge your assumptions:

http://www.sciencedaily.com/releases/2011/06/110607121129.htm

The common concensus has been that testosterone levels decline at a steady pace as we age.

When I first encountered this contradictory evidence from Australia, I felt a renewed hope. I made a decision to act as if those data were true, and start training like I did in younger years. I changed my diet, got a training partner who can spot me when I lift near my limit, and trained like the old days.

An interesting thing happened… I got stronger, more energetic, and more motivated. Of course, I still have reminders of my earthly mileage such as bursitis, but just as in prior years, muscles got bigger and I got stronger.

Because there are many possible reasons for feeling bad and noticing a lack of energy, it’s often difficult to know the exact reason. I, too, bought into the ‘inevitable decline from lower testosterone levels’ and went to the doctor years ago to jump on the ‘low T’ bandwagon. My primary care physician tested me and told me I was in the normal range for my age. I had hoped we could skip the deodorant T and get into some real stuff.

Having challenged the belief about aging and testosterone, I am convinced that you, as well, can work your way out of a slump, if you clear your thinking and go for it!

From the function of our brains to the health of our bones, science has demonstrated that it’s best to keep challenging ourselves.

Check out this excellent article on Exercise and Aging, from the Harvard Health Newsletter:
http://www.health.harvard.edu/newsweek/Exercise_and_aging_Can_you_walk_away_from_Father_Time.htm

Just Keep Going,

Steven

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