Boost Senior Weight Loss

As a Senior you expect to gain some weight as your metabolism slows down and you are more tired. If that’s your thought process, you are selling yourself short. Just because things are slowing down doesn’t mean you are doomed to uncontrollable weight gain. Instead if you just change a couple little things each day you can stay the same healthy weight or drop excess pounds. It is possible to boost senior weight loss, with just a couple modifications to lifestyle.

If you are someone who has a disability, or prone to falling and injury, it is best to get a life coach or personal trainer. Also, make sure you talk with your doctors before starting any new diet or exercise program. If you have certain conditions it is very helpful to look up some foods that are healing to people with your condition. The same goes with exercise. Before determining whether you are in need of weight loss, or to tell how much you need to lose, it’s best to first calculate your BMI.

Determine your BMI by doing the following first thing in the morning. Weigh yourself, measure your height in inches, multiply your weight by 700, then divide that by your height. Now, divide that answer by your height again. For example someone who is 5ft or 60 inches who weighs 140 lbs would calculate their BMI like so:


So the BMI of this person would be 27.22 which is considered overweight. The way to tell what your BMI means is by looking at the following:

30 or more is obese
25-29.9 is overweight
18.5-24.9 is a healthy weight
18.5 or less is under weight

Modifications in your diet can boost senior weight loss, while eating regularly and at generally the same time each day makes a load of difference. In each meal you should be having 24-28 grams of fiber for women and 38-42 grams of fiber for men in order to boost senior weight loss.. Fiber rich foods will help you lose and keep off excess weight. Also it’s important to know you are not going to eat the same amount of calories you did when you were younger. Women 50 or older should have 1600, while men over 50 should have 2000 calories, these are approximations based on activity level averages. If you are active have 200 calories more.

Next it is important to modify your exercise routine. When trying to prevent gain have about 30-60 minutes of physical activity per day on most days of the week. For boosting senior weight loss have 60-90 minutes of activity per day, daily. Keep in mind that all exercises do not have to be done at one time. Most seniors preferred weight loss method is either walking or swimming. Using weights (2-5 lbs to start) daily for a few minutes will increase muscle mass and help boost weight loss. It also provides the added bonus of preventing falls.

So if you are finding yourself slowing down, maybe starting to get on the heavier side, remember it is not too late to start being healthy. Filling your diet with as much healthy, fresh, and various fruits and vegetables as you possibly can will boost your senior weight loss. When starting exercise remember not to over do anything, and for seniors it is most beneficial to use weights for a few minutes daily. Also, to do low impact exercise like yoga or tai chi. Little changes will make a great deal of difference, also make sure you are getting a general idea of your calorie intake. Just because things slow down a little does not mean you have to.

Avoid Age Related Muscle Loss

Age related muscle loss is also known as Sarcopenia. It can begin as early as 30. It actually accelerates the most after 75, sometimes even in people who are very active. Although, inactive people will experience 3-5% muscle loss every 10 years after the age of 30. Muscle loss makes even the littlest things in life hard, such as unscrewing lids on bottles or jars. Also, muscle loss will aid in accelerated aging, such as dark spots or deep wrinkles.

Some of the symptoms of age related muscle loss are loss of stamina and musculoskeletal weakness. In other words, it will be more difficult to exercise and be physically active. Doctors believe the age related reduction in nerve cells could be to blame. Additionally a decrease in hormones, including HGH makes it harder to retain muscle and a youthful look. A diet low in protein or calories may be another culprit of muscle loss, as well as your body’s ability to synthesize protein.

Some medication can treat Sarcopenia such as Hormone replacement therapy. However, when avoiding age related muscle loss, exercise is the best medicine. To be more specific resistance training and/or strength training, is the best treatment. When it comes to prevention, look to your diet also, as food is a powerful medicine. Most disease and illness can be prevented with food and exercise.

What can you eat to avoid age related muscle loss?

The answer is protein found in dairy, lean meats, and nuts. High protein dairy includes milk, Greek yogurt, and almond milk. Lean meats should include fish, chicken, and turkey. Any nuts are good for both protein but also for omega-3, another good prevention tool. Omega-3 foods work as a natural anti inflammatory, perfect for preservation and prevention of muscle loss and other inevitable aging health problems. Omega-3 can be taken in supplement form, but is also found in fish oil, walnuts, salmon, eggs, and flaxseed. Lastly, people with high vitamin d in their diets had less muscle loss than those without. Vitamin D is usually found in calcium supplements but can also be bought in individual supplements. To get a daily dose of natural vitamin D, go out in the sun for 10-15 minutes, as this helps your body produce it on its own.

The most doctor recommended medicine and way to avoid age related muscle loss is exercise. Resistance training and resistance stretching should be a daily occurrence for treatment. These should be an important part of your regular exercise routine. Strength training should also be important but can be done 3-5 days a week. Cardio also aids in the prevention of muscle loss as well as the prevention of many diseases.

Sarcopenia can be a challenge to diagnose since people lose muscle in different ways, in different places, and at a different rate. However, it is devastating to lose your independence over something that is so easily preventable. Prevention is key to this and many other illnesses, so a diet rich in protein and omega-3 is a good start. Doctors say it’s best to have 30 grams of protein with each meal, and a healthy amount of omega-3 such as a 1/3 cup of walnuts. In order to keep healthy and avoid age related muscle loss, exercise at least 4 times a week, and try stretching daily with resistance bands. Make sure to include strength training, resistance training and resistance stretching, as well as cardio into your routine for an all around healthy lifestyle. It is highly recommended to organize a healthy routine with a personal trainer or physical therapist.

Natural Anti-Ager HGH Could Help You Turn Back The Clock

There are a lot of anti-ager HGH claims out there, it can slow the aging process, increase muscle mass, reduce body fat and so on. Are they actually true, if so how can that be? HGH is in fact a natural anti-ager, but only if it is made naturally. Meaning, if it is an injection, pill, or spray, chances are it will do more harm than good.

Why is artificial HGH harmful?

Artificial HGH even it’s injectable purest form is still harmful in the long run, and really should only be given by a medical professional to those with immune deficiency diseases such as AIDS or HIV. HGH in other forms such as sprays or pills, while most likely found illegally probably don’t really contain HGH and are a scam. Even if there were a pill or spray form out there and you did find it, it would damage your pituitary gland and slow your natural HGH production. Other side effects of injected HGH:

  • Carpal Tunnel Syndrome
  • Swelling in arms and legs
  • Joint pain
  • Muscle pain
  • For men, an enlargement of breast tissue, Gynecomastia

How can I make HGH naturally?

In order to reap the anti-ager HGH natural benefits, such as less wrinkles, more muscle mass, body fat reduction, youthful glow, less dark age spots, and banishment of bags under the eyes, you must produce it yourself. There are several ways of doing this, the first is to engage in strenuous activity everyday. Doing intense workouts such as compound exercises, high intensity interval training, high intensity cardio, in addition to working out first thing in the morning is the best way to produce HGH through exercise. One of the more popular compound exercises is jumping jacks, for more intensity, use ankle weights. High intensity interval exercises include jumping jacks, but also include, battle rope workout, and lunges with weights. High intensity cardio includes running, bicycling, and power walking.

The second and probably the most important way to naturally produce HGH is by getting enough sleep. Most people with a slow functioning pituitary gland are fatigued and exhausted, a result of poor sleep habits. It is vital to get good sleep every single night for high HGH production. To be exact 7-9 hours of sleep, and it must be uninterrupted sleep. It is best to get to bed before 12 a.m., take no caffeine after 4 p.m., and don’t eat 2-3 hours before sleeping. If you are a poor sleeper try using a cooling mask before bed or a sleep machine. If for any reason you may have slept poorly you may make up for some of it safely by using the following supplements:

  • 5-HTP
  • B-6
  • 5-MTHF

Lastly, you can produce the anti-ager HGH by intermittent fasting. This meaning, fast for 14-20 hours a day, most days. Also, working out first thing in the morning during your intermittent fast will put your pituitary gland into high HGH production for the day. Also, meaning more energy for your day. When you do eat, try to keep your insulin levels low and control your blood sugar levels. It is best to steer clear of sugary processed foods. It is advised that you get familiar with the glycemic index.

So when it comes down to whether anti-ager HGH is beneficial or not, the answer is yes it is beneficial when it is produced naturally in your own body. When you are trying to accomplish this it’s important to stay away from the injections, pills, and sprays. Obtain it the right way with exercise, adequate sleep, and choosing your foods wisely.