Turning 40 Doesn’t Have to Mean the End of Building Muscle

April 17, 2014 by  
Filed under The Fitness Bug, The Food Bug

Forty is a big milestone for just about all men. While some men are actually excited about reaching this point, there are plenty who wake up on the morning of their 40th birthday and wish they could turn the clock back 10 or even 15 years. Although things like making fewer really dumb decisions and a stable career are examples of the positive attributes that often go along with reaching this age, there are also stereotypes about this age that plenty of men fear.

 photo fit_man_zpscb04f69c.jpg

One of the biggest concerns men have about this age is that it means their body is basically going to go to crap. For men who never really put a lot of effort into working out, this thought can make them feel like they missed out on their opportunity to ever build a great body. And for those who did take working out seriously, believing that turning 40 is going to tank their physique can make it feel like all that hard work is going down the drain.

While it’s definitely easier to build muscle in your twenties than it is in your forties, that doesn’t mean you can’t maintain and even improve after the age of 40. If you want to minimize fat and maximize muscle, you definitely can. In addition to using the right supplement like the one discussed here, here’s exactly what else you need to do in order to make that happen:

Train Smart

Plenty of younger guys make significant gains not because of their approach to training, but in spite of it. The most common mistake men of all ages make is overtraining. While someone in their twenties can get away with this, for those who are forty or older, working out too much can hold them back from ever making progress. You may want to consider deloading for a week every 8 weeks to allow your body to fully recover and continue to grow without injury.

Because overtraining is a real problem, it’s crucial to take a smart approach to working out. The first step towards smart training is always warming up. Although going fairly slow on a cardio machine for 15 minutes may seem boring, this activity plays a key role in preventing injuries. The next step is to use moderate weights. While you want to challenge yourself, you don’t want to absolutely kill yourself.

In terms of finding the right amount of weight, the best approach is to base it on rep range. For upper body, that means 8 to 12 reps. And for lower, it’s 12 to 20. Based on the range, determine the amount of weight you can handle while always maintaining good form. Finally, take a day off between each lifting session. For most guys, that means they’ll hit their entire body over the course of a Monday, Wednesday and Friday.

In addition to lifting weights, cardio is also important. Not only does it help in terms of staying lean, but those over forty can really benefit from the positive effects cardio can have on health. Three or four cardio sessions a week is ideal. They should last for twenty to thirty minutes, and should consist of a low intensity exercise.

Eat Well

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Just as younger guys can get away with overtraining, they can also stay in really good shape despite nutrition habits that are far from ideal. The two big things to keep in mind are metabolism and cholesterol. In regards to the former, you’re going to want to avoid excess carbs and calories that will just end up as fat. And for the latter, you want to make choices that will help keep you healthy.

While you’re obviously free to experiment with the approach to eating that works best for you, many guys find that 4-6 smaller meals works better for them than three larger ones. In terms of what these meals may consist of, egg whites, oatmeal, protein powder, chicken breasts, brown rice and fish are all good staples to integrate throughout the day.

Anyone who says that approaching fitness at 40 should be the same as it is at 20 is either completely misinformed or delusional. But even though there definitely are challenges that go along with working out after 40, they’re not insurmountable. As long as you take the right approach, a great body at 40 and beyond is definitely within your reach!

Bryan Lester is a freelance fitness writer. After virtually giving up on exercise for several years, he fully recommitted himself to fitness at the age of 41. And now at the ripe young age of 47, he’s happy to say that he feels the best he has his entire life.

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The Truth about High Metabolism Types

April 12, 2014 by  
Filed under The Fitness Bug, The Food Bug

increase metabolism gain muscle and keep muscle

Now this is something i blogged about in a previous post. But i didn’t really go into specifics. I am one of these high metabolism types and for years people have wondered how i can eat a whole house full of food in a day, yet stay in near perfect shape. Some may turn around and say:

‘ Ah… face it, you probably don’t eat a lot really’

This could be true if i ate my main meals at one specific time of the day, but it is not so! I would usually eat non stop until midnight ( WARNING! Avoid the Midnight feast – i will talk about that in another post)

For most skinny, slim or average build guys, they are probably very active people with very active lives (myself included). So it may appear that they don’t eat much.

People may debate this fact, but i am talking from experience here and this is certainly the case! If you are the same and your metabolism is high i would i say that

YOU ARE TRULY BLESSED!

I dread the day that i may start to get fat from eating a whole house full of food, in quick succession! Why?

BECAUSE I LOVE FOOD!

Most people do. But for the majority who do eat house fulls in quick succession, they will put on weight and probably get fat. Metabolism usually slows with age to, so i am getting all my heavy eating years in there while it lasts. But fear not, for all you low metabolism types, i have your best interests at heart.

Stay tuned for the next post ‘ Ways to increase your metabolism’

6 Ways To Fight Off Your Raging Appetite

December 29, 2009 by  
Filed under The Fitness Bug, The Food Bug

I am notorious for eating almost anything and everything, but even I (A typical High Metabolism Guy) have to cut back on certain foods to achieve the things I want for my body. Here we will go over 6 ways that you can fight off temptation whenever hunger strikes.

Guarantee Success

When you start to get serious about getting into shape, you will start a new meal plan and the way to guarantee success with it is to set a goal that you know you can achieve.

Want to cut out the greasy fry up breakfast for good and have a flying start with your new meal plan? Then set an initial goal for a week. Once you complete that weekly goal, this will establish that you can be successful in taming that raging appetite. All you have to do now is repeat the same process over and over.

As the weeks pass you will start to notice that eating better food is making you feel better and that is what will urge you to continue for the long term.

Find Motivation

The 6 Pac diet is a prime example of why meal plans can fail. Every one wants a 6 Pac and most people will need to watch what they eat in order to achieve it…. which is fine. The problem is that building (and maintaining) a 6 Pac takes time and effort and if your meal plan’s purpose is to only help you build a 6 Pac, you probably won’t stick to it for very long.

What you need to do is find extra motivators. Find out the other benefits of your new meal plan. Factors such as overcoming heart burn, acne or maybe improving sleep quality. Finding that your meal plan is actually improving your quality of life can be a great motivator in sticking to it.

You cheated… so what!

I quite often tell you to break the rules every now and again, and you should. Yes, you are following a strict meal plan to achieve a goal. But this is life and whether you like it or not, you will cheat and binge on some really unhealthy foods on occasion. When you do, don’t think that all is doomed and you have failed. One meal cannot define your whole diet.

What you do here is play the numbers game.

1 cheat meal = Followed by 5 healthy meals and snacks.

That essentially means you are keeping to your meal plan at least 80 percent of the time.

Don’t skip breakfast

This is common knowledge for most of you, but you still need to emphasis this point when you are sticking to a meal plan. If you skip breakfast, that is 8 hours sleep without food plus another 2 hours on your trip to work. Your body will be running on strictly back up by this time and you will be craving for sugar and for something quick and convenient. Unfortunately, most of those foods will be the ones you should be trying to avoid. So eat a good breakfast.

Time to clean up

Empty your cupboards and clean out your fridge. And I don’t mean ‘leave some foods behind’ either. Have a huge clean out. Restock your fridge and cupboards with good foods.

  • Fruit
  • Vegetables
  • Canned Tuna
  • Nuts
  • Almonds
  • Chicken
  • Salmon
  • Cinnamon

Or any of the foods I’ve covered in Killer foods for fitness

Do the same at work too. This will prevent that raging appetite of yours from wanting to break the rules. You are and become whom you surround yourself with and that rule applies to food to.

Know how to spot hunger

I fall victim to this daily, quite simply because I am a human dustbin. The scenario here is that you will eat a good meal, yet you still crave for something to eat an hour or so after. The easy thing to go for is cookies or convenient snacks, which are usually bad for you. If you really are hungry then eat again, but proper food. The best way to overcome this is to make sure you that have cleaned out your cupboards and fridge. By doing that you will change your environment, and you will then become a product of that.

If you really don’t want to cheat meal your way through your workouts then be sure to follow these steps. Then you really will be on your way to meal plan success.

See you in the comments.

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Stay-Fit Bug | Killer Foods for Fitness (part 1)

August 27, 2009 by  
Filed under The Fitness Bug, The Food Bug

In the last few weeks there has been much discussion on and off of stayfitbug.com regarding what’s the best food to eat for fitness when exercising.  We are talking about food that is high in,

  • Carbs
  • Protein
  • Helps burn fat
  • Helps build muscle
  • Improves cardiovascular health
  • Provides pain relief

Now I could dive straight in and talk about foods that most of you know and that others are aware of. But I won’t! That’s just boring. What we will cover here are,

– Unique food combinations (with uncommon foods and those foods you are familiar with)
– Foods from across the globe

These are foods that some of the top performing sports men and women that you know of are stacking away in their guts, which help them rocket down the runway in their sport leaving their competition at the terminal!

I don’t plan to cover all of these in one week; I think that would be information overload for almost anyone. Besides, I don’t want you to get too excited from feeding you the secret formulas all in one go. 😉

Week by week there will be an update and most of this will come from myself, but also from community members and contributors.

Lets begin

Porridge with bread

Porridge to build muscleEat porridge to build muscle

I’m starting with porridge, as this is an athlete’s favourite. It is made up of rice, wheat, barley and corn and my favourite brands that provide this are Ready Break and Quaker Oats. Eating this every morning will fill you up till lunch for sure, but if you want to really boost your carb intake,

Add Bread

White or wholemeal, both are good. Bread is filled with carbs so you really are packing it in here. But be warned if you do this make sure you wake up early and give yourself plenty of time to digest it. It will take an hour at least. If not, you might just throw it all back up.

Instructions

  • Get 1 or 2 slices of bread
  • Spread butter
  • Slice into medium sized pieces
  • Mix and blend with porridge

Salmon rolls in Nori

Eat fish oil

Good for cardiovascular fitness

The reason for eating fish is because of the oil inside of it. By eating fish, it will lower your heart rate and you will consume less oxygen during intense training or exercise. The fatty acids in fish oil need to become incorporated into muscle and heart cells to have an effect, and that takes weeks of consumption.  So either,

– Take fish oil pills
– Or eat Salmon rolls in Nori

Why salmon in Nori?

Nori is a sushi wrapper made of seaweed. So along with the benefits of the fish oil you consume, you can add seaweed to that. Seaweed is good because,

  • Great for digestive health
  • High in nutrients, low in calories
  • May improve heart health
  • Good for de-toxing your body
  • May help regulate hormones (helps in preventing cancer)
  • Goes well will other healthy foods (like salmon)

Now that’s a mix!

Here’s what you need to make Salmon rolls in Nori

  • 1 pack of Japanese Yaki Sushi Nori (roasted seaweed – .75 oz pack)
  • 3 cups uncooked Japanese sushi rice
  • 1/2 cup Japanese rice wine vinegar
  • 2 1/2 Tablespoons of sugar
  • 1-tablespoon salt
  • 4 oz thinly sliced smoked salmon
  • 1 tube Wasabi paste (Japanese horseradish paste)
  • Strips of thinly sliced carrot
  • Strips of thinly sliced peeled cucumber
  • Optional thinly sliced ripe avocado
  • Optional sesame seeds
  • Optional: favourite dipping sauces for the Nori rolls (soy sauce, wasabi sauce)

Chocolate milk

chocolate-milk to rehydrate

Good for hydration

Milk is better than water or sports drinks at re-hydrating the body after exercise, as milk has more electrolytes and potassium.

Add chocolate

The addition of chocolate gives milk the perfect balance of carbs, protein, and fat for a speedy muscle recovery.

Peanut butter and jelly/jam sandwiches

It always is a good idea to eat after a workout. The perfect meal would consist of

  • 400 calories
  • 20 to 30 grams of protein (to build new muscle)
  • 50 to 65 grams of carbohydrates (to repair old muscle)

And Peanut butter and jelly sandwiches contain just that!

This is a favourite in Europe and the UK and I definitely grew up eating it. But I didn’t realise its greatness until I was much older,

Recommended

  • Pepperidge Farm Bread
  • Plain white bread
  • Or toasted if you find it the bread is too soft
  • Santa Cruz Organic Dark Roasted Creamy Peanut Butter

Peanut butter and banana toast

This is one of my favourites, especially as a pre-workout snack. It works best with by using a proper toast maker as it prevents the filling from spilling out of the sides.

This meal has a good source of fat, protein and carbs.

Ingredients

  • Bread
  • Peanut butter
  • Banana (sliced)

Instructions

  • Toast the bread in toaster
  • Spread peanut butter on toast
  • Arrange banana on top of peanut butter
  • Eat and enjoy!

If you really want to spice things up add honey. That’s it for this week, but I’ll leave you with a picture.

Peanut Butter, Banana and Honey Open Faced Sandwich - Food for health

See you in the comments.

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How to increase your metabolism

July 23, 2009 by  
Filed under The Fitness Bug, The Food Bug

how to increase metabolism and build a lean body

As i mentioned in the last post. For all you low metabolism types out there, I really do have your best interests at heart. So…how can you become more like us high metabolism types? Well before you do anything change your mind set from ‘I’

Learn more about HCG weight loss diet.

to ‘I need to increase my metabolism’. Over the years I have always heard people say that ‘they need to lose weight’. This is wrong, and I would frequently have to correct these individuals and get them to say ‘I need to increase my metabolism. Why? Yes… you will lose weight, but without increasing your metabolism, you will put that weight straight back on!

So what are the benefits of increased metabolism?

– Lose weight and burn fat with less amount of activity
– Process food a lot quicker which prevents your body from having unwanted fats during workouts

Oh…us high metabolism types have it good 😀

However, as i have previously mentioned, there are many factors that affect the metabolism such as age, gender, weight, hormonal changes, diet, genetics and daily physical activities.

Ok, that’s great. But how can i actually do this and become like you skinny people?

Here’s How:

Build up lean body mass

Metabolism decreases with age. To improve metabolism and exercising is one way to offset this problem. Lean muscle burns calories and the more you have the more calories you burn, even while resting. The amount of muscle you have is a strong determinant to the ability to burn calories and fat. Doing cardio exercises can boost your metabolism rate, and doing resistance or weight training can help building muscle. Building muscle is one of the key ingredients in losing fat and it is more effective than any weight loss or diet plan. Besides doing the cardio exercises, you might first take some simple tasks as walking or going up and down stairs to burn off calories.

Eat breakfast daily

Many people do not eat breakfast (I still don’t understand how people can do this!). Most of them think that it might help in losing weight if they consume as less meals as possible a day. However, they don’t realize that breakfast is the most important meal of the day. Breakfast boosts your metabolism rate and provides energy for the day. Alternately, the metabolism decreases if you don’t eat breakfast or eat later in the day. Haven’t you noticed that those people who eat breakfast are thinner than those don’t?

Don’t skip meals

Skipping meals is a wrong concept to most people who want to lose weight. What they don’t realize is that skipping meals will only make your metabolism slower, making the food you eat digest slower. This in turn will pack on the fats and turn the excess energy to unwanted fat.

Have a well planned meal

It is much easier to lose weight if you have a daily or weekly meal plan. You may plan what, when, where, and serving size daily. Also, you might want to write down what you have eaten for every meal, and check whether it is as healthy as possible.

Have smaller portion meals

Consuming 4 to 6 meals a day every 2 to 4 hours can increase your metabolism rate. It also gives the body a steady supply of energy and prevent over eating. You should increase your intake of healthy meals rather than stuffing your face full of junk food!

Drink more water

Water is not only a lubricant of the body, it also flushes the body out and keeps the kidneys operating at maximum efficiency. Lack of water causes the operation of the body’s functions to decrease and lower the metabolism rate. You should drink at least 8 glasses of water a day.

Sleep well

Getting a good night’s sleep can boost the body’s operations and metabolism. According to some researches, it stated that people who do not get enough sleep tend to gain more weight. In addition, the body uses sleep to heal and muscles are regenerated.

Sugar is bad

Taking too much sugar might overload the body and cause many serious health problems such as obesity and diabetes. Sugar might transform into fat and stick onto your body if it is excess. The human body cannot deal with a large amount of refined sugar that maybe present in your meals.

Spicy food

Spicy food is a good friend to boost the metabolism rate and help losing weight because of its ingredients. Therefore, eating some spicy food is good for your body. (Nandos anyone? :P)

Green tea is good

As we all know, the Japanese have healthier body’s and live better than most of us over in the West. Drinking green tea is one of the key reasons behind that. Both green tea and coffee contain caffeine, however green tea can boost metabolism without any side effects to the body, and it can prevent oxidation to the skin.

Take higher energy foods including whole grain, beans, fruits, and vegetables

Taking these meals can provide more balanced energy to your body and assist with losing weight. It can also improve the process of digesting food.

Increase daily activities

Increasing your daily activities not only gives you a higher level metabolism rate, but also tend to burn more calories.

Reduce fat consumption

Increasing metabolism and losing fat is a simple equation. The fact is that you must always burn more fat than you take in, so let’s start by reducing fatty and oily food. You should also reduce your intake of sugar and carbohydrates.

By doing the above, it might improve your metabolism rate. If you stick to it you will start to see result within 3-4 week, and then you will truly be on your way to entering the world of the skinnys. Don’t stress over each little thing, but if you eat right and exercise, you should see a decrease in body fat. Most importantly you will have a healthier lifestyle and a much more energetic and happy YOU!

And of course, as we age, it’s better to be safe than sorry. Prevention rather than detection by taking up health insurance.

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