Things You Must Do To Lose Weight Over 40

With age comes many things: greater wisdom; deeper empathy; a greater sense of knowing who you are; and less happily, the very real possibility of a bigger pants size.

Starting in your 40s, it's easier than ever for the pounds to creep on—and tougher to take them off. Thanks to a slowing metabolism you could be burning 300 fewer calories per day than you did in your early 20s, according to the American Council on Exercise. What's more, falling estrogen levels during perimenopause and menopause (which begin in your early 40s) can cause insulin sensitivity, which makes it harder for your body to control the amount of sugar in your blood, says Caroline Cederquist, MD, a board-certified bariatric surgeon and founder of the meal delivery service BistroMD. This can make your blood sugar levels more prone to spiking and crashing, which can increase your urge to snack—especially on high-carb, sugary junk, Cederquist says.

Put it together, and it's no wonder so many women over 40 end up hitting a weight loss wall. But it doesn't have to be that way. With a few smart moves, you can outsmart your slowing metabolism and get lean—for good.

Sure, some things change after 40. But the basic tenets of successful weight loss stay the same, no matter how old you are. Before you take steps to ageproof your diet plan, it's a good idea to brush up on the basics.

• You need to eat less. It doesn't matter if all you eat is grilled chicken, brown rice, and broccoli. If you don't cut back on your portions, you won't lose weight. Everyone's calorie needs are different, but in general, a woman eating 2,000 calories per day should aim to cut back by 400 to 500 calories, recommends Frances Largeman-Roth, RDN, nutrition expert and author of Eating in Color.
• You should aim to lose 1 to 2 pounds per week. Those drop-a-dress-size-in-a-week plans are tempting. But the slow and steady approach is more sustainable since you're more likely to build healthy habits (like exercising more and eating more veggies) that will help you stay leaner in the long term.
• Skipping meals will mess with your metabolism. When you skip breakfast or dinner, it tells your body to squirrel away calories instead of burning them. Skipping meals also increases the chances that your blood sugar will crash, leaving you ravenous for a quick energy hit in the form of sugary carbs, Cederquist says.
• Keeping your carbs in check—especially the refined kind—can help combat age-related insulin resistance and promote steady blood sugar levels, Cederquist says. Adding more protein to your diet can also help. Not only does the nutrient help stave off age-related muscle loss, but it also helps keep your metabolism revved, because the body has to work harder to digest it than, say, a bagel, Cederquist says. How much of each nutrient you consume each time you eat matters, too. In a perfect world each meal and snack should have:
• Vegetables or fruit: Fill half of your plate with these. They’re high in fiber and water, so they'll take up lots of space in your stomach without contributing too many calories to your diet.
• Lean protein: Your plate should have a serving that’s about the size of your palm. Good sources include Greek yogurt, eggs, chicken, and fish. 
• Complex carbohydrates: Your plate should have a serving that’s the size of your closed fist. Whole grains, beans, fresh fruit, and starchy veggies (like sweet potatoes) are all good choices.
• Healthy fats: These can add up quickly when you're trying to lose weight, so it's worth measuring your fats. Aim for 7 to 10 grams every time you eat. That’s 1½ tsp of olive oil, a quarter of an avocado, or two tablespoons of nuts or seeds.

Source:prevention.com/weight-loss/a20465042/lose-weight-over-40/

Should You Exercise If You Have A Cold?

Colds are more common in winter, but you don't necessarily have to stop exercising if you're feeling under the weather. According to Dr Keith Hopcroft, a GP from Basildon in Essex, use common sense and listen to your body.

"If your symptoms are not severe and you generally feel OK, then you can exercise. If you feel absolutely rotten, then it's best not to go."

However, it is important not to exercise if you have a fever. A fever is when your body's temperature is 38C (100.4F) or above and is rarely a symptom of a cold.

"If you exercise with a fever," says Dr Hopcroft, "it'll make you feel worse. In very rare cases, exercising with a fever can lead to the virus affecting your heart, which can be dangerous."

If you have asthma, take extra care when exercising in winter as cold air can trigger symptoms. Use your inhaler before you exercise and have it with you during your activity.

Keep Warm

If you're starting a new exercise regime, don't overdo it. Slowly build the amount of exercise you do. If you can't manage 30 minutes in one go, break it up into 10-minute chunks.

Always warm-up for up to 10 minutes before you start. Walk at a brisk pace, or jog to warm your muscles.

Make sure you're warm if you're going outside. Wear several layers to keep the heat in. A lot of heat escapes through your head, so consider wearing a hat as well.

Source:nhs.uk/Livewell/fitness/pages/winterexercise.aspx

Start The Day Off Right

What you eat throughout the day can be dependant on how you start off.

I try to eat healthy and have something filling. This often helps me to make better food choices later on. Over Christmas and being out of my normal routine, I found I was eating breakfast at all different times of the day and not always having something nutritious and filling.

Now back into normal routine I am back to eating either porridge oats with coconut milk, poached eggs on toast (usually Spelt or wholemeal bread) or omelettes with chopped mushrooms and tomatoes.

Occasionally I will have mixed fruit (blueberries, kiwi and banana) with Greek or Natural live yogurt.

By having a good breakfast it helps to keep me fuller for longer. I also feel more inclined to eat healthier foods during the day.

Today for example I have had fruit and live yogurt for my breakfast - the fruit for an added vitamin boost and yogurt to give my 'friendly' gut bacteria a helping hand. At lunch time I made a chicken and vegetable stew and ate 2 dishes of it (it was rather yummy).

As I write this I am still feeling full and will have something a bit lighter for my evening meal, although I have yet to decide what.

For some people, eating 5 or 6 small meals during the day works for them. Keeps their metabolism ticking over and helps to stop them from feeling hungry. However, I find that having 3 meals a day, providing they are nutritious and no snacking in between, helps me to lose weight.

It's all about finding an eating plan that works for YOU.

You can read more about the eating plan I follow for weight loss and why it works for me  HERE

Best Exercises for Women 40+

Once you hit your 40s, staying in shape can become more challenging. That's because as you mature, you'll need to address your diet and activity levels more specifically to maintain your best health.

In other words, the days of eating fast food or late-night high-sugar, high-carb meals are most likely over. One reason you'll need to say goodbye to high-calorie eating is that, according to Dr. Mehmet Oz, your metabolism starts to slow about 5 percent per year after your 40th birthday.

For many women, this slowing metabolism registers as weight gain; with more weight often comes less energy and therefore difficulty motivating yourself to start (and stay) moving. And even with regular exercise, it can be tough to keep your weight in check. Your basal metabolic rate also declines with each decade of life, so fat-burning requires extra effort.

Face the ch-ch-changes

Your thyroid

The thyroid controls your metabolism. You are more likely to develop hypothyroidism (which can cause weight gain). Besides weight gain, your age starts to catch up with you in other ways in your 40s.

After 40, exercise routines that once challenged you with in your earlier years can become painful or difficult. You may start feeling the effects of age in your joints.

Nearing menopause

Menopause is just around the corner (the average age of menopause is about 51). While exercise hasn't been proven to help you better cope with the effects of menopause, experts at the Mayo Clinic say making fitness part of your daily routine can help you manage your weight as you near menopause.

Estrogen loss has also been linked to bone loss, making it important to support your bones with strength training. And as estrogen dips, there is often an accumulation of belly fat. That belly fat — sometimes jokingly called the "meno-pot" — can increase a woman's risk of heart disease, diabetes and cancer.

Changing fitness routines

Since excess weight can be a factor in several types of cancer and heart disease, it's worth it to stay active well past your 40s. Cartilage, tendons and ligaments become less elastic, which can cause increased pain and/or injury if you continue to perform high-impact activities such as long-distance running, basketball and aerobics.

However, that certainly does not mean that women in their 40s need to stop all high-impact activities or give up working out.

Good exercises to consider

Chiropractor Dr. Tamara Berger recommends the following fitness suggestions for women over 40:

1

Lift weights

Our muscles can start to shrink and weaken in our 30s. Using weights is an important way to keep our muscles strong and flexible.

2

Jump!

Bone density can also start to diminish as early as your mid-30s. To slow the clock don't be afraid to hop, jump, run, skip, squat or climb stairs.

3

Move fast (at least for a few seconds)

High-intensity training is a great way to stop the physical effects of the hands of time, and can be done safely at any age. Tabatas are short, high-intensity workouts where you combine max effort movements (run, bike, skips) with rest periods. A typical eight-minute tabata involves a 20-second all-out effort with a 10-second rest period.

4

Prevent injury

Strengthening your core (below the breast bone to just above the knees) protects your joints from injury. Core strengthening involves slow, complex movements that challenge multiple areas of the body.

5

Stretch

The 40s are a time to focus even more on staying flexible. Why? The need for flexibility increases as we age because muscles tighten, shorten and become more prone to injury. "Flexibility is the third pillar of fitness, next to cardiovascular conditioning and strength training," says David Geier, director of sports medicine at the Medical University of South Carolina. Flexibility can help your body reach its optimum fitness level, may play a role in injury prevention and, experts say, can even contribute to staving off arthritis and other serious illnesses.

The key to increasing flexibility is to hold stretches (no bouncing) for at least 10 to 15 seconds. Don't hold your breath; focus on relaxing the muscles you are stretching on each exhalation. Many experts recommend yoga or Pilates as good ways to incorporate stretching into your regular routines.

Overall, your 40s will definitely be a time of physical, mental and even spiritual changes, but you can also look forward to a transition toward deeper level of awareness, fitness and well-being.

Source:sheknows.com/health-and-wellness/articles/1019615/best-exercises-for-women-40-plus

Find The Right Eating Plan For You

When you are trying to lose weight, what works for one person might not necessarily work for you.

There is so much confusion as to what is best for weight loss. There are so many fad diets around it is hard to know what works and what doesn't.

For me even the thought of a diet is enough to make me grab for the chocolate bar. Don't get me wrong, now that I have got older there are plenty of times I need to watch what I eat and lose a few pound. If you have read some of my previous posts you will know that I like to follow lean and clean eating habits This is the post here is you want to read it

I don't always follow it to the latter but it sure is a good way to reduce any bloating and my waistline. 

Because you are eating only foods in their natural state, there is no build up of toxins and excess fluid. I have yet to speak to anyone who has not lost weight with it. However, like I said earlier you all have your own method that works for you.

I used to believe that the best way to lose weight was to keep my metabolism ticking over by eating six small meals a day. I found this doesn't work for me but what does work if I am diverting off the lean and clean approach is to not graze in between meals. If I stick to three meals a day with no snacks, then I find this has the same affect in weight loss although I do still get some bloating depending on what I eat.

Getting to know your body and what works for you is one of the best pieces of knowledge anyone can acquire. If you are still working it out then experiment with different options, but remember, starving yourself isn't one of them. Whatever option I decide, I always make sure I never, ever go hungry with it. When you starve yourself, you will initially lose weight but then your body will think it is going into starvation mode and will hang on to every bit of fat or fluid it can. Also in the weight loss mode you will not only lose a bit of fat but also important muscle tone. Having lean muscle is one of the best tools you can have to burn calories (to get this you need to add some weight training in to your exercise routine!)

So with all of that in mind find out what works for you and use it to your advantage.

What's The Secret To Weight Loss?

Exercise is great, keeps you healthy, improves your fitness, reduces stress and helps with weight loss.

However, this is just a small part of the best way to lose weight. By far the most important thing is your diet. Diet has a much greater impact on body weight and health than exercise.

Now I hate the term 'going on a diet'. To me that immediately makes me think that I will have to cut out some of my favourite foods. I prefer to opt for healthy eating.

During the week I try to eat healthier. I try to eat foods that are as natural as possible and not loaded with toxins. If you would like to read more about a previous article I wrote on 'non-toxic eating' you can view it HERE

I eat this way as best as I can during the week and relax a bit at the weekends when I go out. There's nothing I like more than a nice cappuccino and cream scone after a good walk along the coast.

I also find that when I eat as natural as possible that I don't suffer from bloating and feeling uncomfortable. To me that speaks volumes about what processed, sugary foods do to my body

One thing I also do is to make sure I am eating enough. I hear too many times of people who try to lose weight by not eating. Yes initially you may lose some weight but then it will become difficult as your body holds on to as much fat stores as it can (the body is a clever tool and will store as much weight as it can not knowing when it's next meal will be or if at all). Also you will lose essential muscle tone.

My advice would be to find an eating plan that works for YOU. Forget diets and concentrate on eating healthy and reducing the amount of processed, sugary foods you eat. Try not to eat too late at night (definitely no later than 8pm). Have a treat if you fancy it but keep it to a minimum and have it as just that, a treat. Take daily exercise and follow the 80/20 rule - 80% of your effort should be down to what you eat and 20% effort on exercise.

Fasting and Weight Loss

I have always believed that the occasional fasting can aid weight loss. I am not a fan of starving myself but sometimes my body needs a break.

I did begin with the trusted old 'eat for five days and fast for any two days'. I found this difficult to do every week so would rely on it every now and again.

After watching a programme on TV (Trust me I'm a Doctor) and seeing the results of a test they did on how a certain type of 'easier' fasting can help with body fat and weight, I am totally convinced this is the way forward and shall be implementing their findings.

So how does it work?

They did a test on a group of volunteers, in this test they had to have their evening meal early (say 5pm) and have their breakfast as late as possible. The aim was to create a fasting experience overnight for as long as possible. Once they had had their evening meal, they couldn't have any snacks or alcohol. Just water. They could also eat whatever foods they liked during the day.

The results were amazing. Blood tests had been taken before and after to monitor the progress. ALL of the participants had a reduction in blood sugar levels, bad cholesterol, weight and body fat.

I will be using this method and will keep you posted on my progress.

I don't think I will be totally just eating whatever I want but will stick to my normal eating plan which consists of eating healthy to a certain degree. If my body fancies chocolate or a cream scone then I go with it. Moderation is my moto. I don't believe in having banned foods.

Please note: This information is just that, based on my opinion. If you have any health issues, it is advisable to consult your Doctor before undertaking any fasting or diet plan.

4 Ways Walking Adds Years To Your Life

Want to know the best workout for a longer, healthier future? You don't need a fancy gym or pricey trainer: A growing body of research proves that slipping on a pair of sneakers and going for a stroll is a great way to squeeze more quality years into your time on this planet. And you don't have to commit hours a day to benefit. According to a study published in the journal PLoS Medicine, walking for 11 minutes a day is enough to extend your lifespan by 2 years. Meanwhile, research from Australia's University of Sydney shows swapping one hour of sitting for an hour ofwalking can slash your risk of early death by about 14%—that could mean roughly 9 additional years!
 
Need even more motivation to start stepping? Read on to learn about the different ways this simple form of exercise can turn back the clock.

1. It counteracts the damage caused by sitting.

You've already heard that staying seated for long stretches can slow your circulation, raising your risk for heart disease, diabetes, and other chronic health issues. But even a short stroll can counteract these harmful effects. In study published in the journal Experimental Physiology, researchers found that people who sat at a desk for 6 hours experienced reduced blood flow in their legs—and a 10-minute stroll was enough to reverse the effect.
 
For even more benefits, stretch your legs at least every hour. Researchers from the University of Utah School of Medicine that people who did a light-intensity activity, such as walking, for 2 minutes each hour had a 33% lower chance of dying during the study than those who didn't.

2. It safeguards your heart.

Walking gets your blood pumping, strengthening your ticker with each step. It can also help you blow off steam and reduce the amount of stress in your life, says James O'Keefe, MD, a cardiologist and professor of medicine at the University of Missouri-Kansas City. “Walking may protect your heart by as much as running.” In fact, Harvard scientists found that strolling for at least 3 hours a week can reduce your odds of heart attack and cardiac death by 35%.

3. It puts you on a path to a healthy weight.

An hour of brisk walking can torch up to 460 calories, making it an effective slim-down weapon. What's more, it can target the most harmful form of fat: Regular stepping can help shrink belly fat and increase insulin sensitivity, two precursors to diabetes. In fact, research shows that a 30-minute stroll a day can reduce your risk of developing type 2 diabetes by about 30%, while a one-mile daily walk lowers diabetics' odds of dying from the disease by 39%.

4. It can help your body repair its DNA. 

Walking and other forms of exercise can help put the brakes on the aging process. In a study from Germany's Saarland University, researchers found that regular walking increases activity of telomerase, an enzyme that helps the body mend its DNA. This effect could help you live longer, says study author Sanjay Sharma, MD. He estimates that just 25 minutes of brisk walking or slow jogging a day could buy you 7 additional years of life.
 

And that my friends are some of the reasons I am the biggest fan of walking daily :)









Source: prevention.com/fitness/4-ways-walking-adds-years-to-your-life

Get Moving!

Winter makes us all feel like being lazy and staying indoors watching a movie. Then come spring it is a mad rush to get into shape for the holiday season.

I exercise ALL year whatever the weather. This helps to keep my body in shape and my weight steady. The longer you keep up the exercise routine, the more it becomes a daily habit.

I enjoy cycling but when the weather is cold, wet and dark I admit that jumping on my bike becomes less likely. So what do I do instead? I walk and walk and walk. If it's cold and raining, guess what? Yep I still walk (we have this amazing invention called a coat). I pull on my hat, gloves, scarf and coat and get out there. 

I vary my pace between walking at a steady rate to walking as fast as I can to the point that my legs ache. I know that this will make my heart, metabolism and muscles work at their best over a short space of time exercising (typically I walk between 20-40+ minutes at a time).

Even if you only have time for a quick 20 minute walk per day DO IT. Walk steady for a few minutes, fast for a few minutes and continue with that momentum. It will burn calories and tone your legs and butt. Use your arms to power you on, listen to music, do whatever it takes.

Sometimes I might even use the stairs in my house and walk/run up and down 10-20 times, but more often than not I will get outside.

If I am out shopping, I will park as far away from the shops as I can. I will use the stairs instead of lift or escalator. Every day has an opportunity to get moving.

Now I like to watch a bit of TV like the rest of us but even then I use this time to exercise. I use dumb bells - every other day - to tone my upper body mainly. Using weights and getting toned muscles will help your body burn fat quicker. It also protects against Osteoporosis as you age. 

I hope I have got my point across that exercise doesn't need to be an expensive trip to the gym, 4 hours of intense exercise or an excuse for not doing something.

Get in to a regular habit of doing something on a regular basis. You will have more energy, feel healthier, fitter and younger. What's not to like about that? ;)

See for yourself the calories you can burn off by even just doing half of the steps below.....

Active Christmas

I must have been a good girl last year as Santa was very generous in my presents. I love exercise and are always happy to receive gifts that help my daily activity and motivation.

So at Christmas I was very happy to receive some new wrist/ankle weights (my old ones were that old, the sand was leaking out of them), a new bike and a fitbit. I felt like a child wanting to play out with their new toys that day.

For those of you that does not know what a fitbit is, this is what is does:-

• Records steps taken, distance travelled, calories burned
• Track your goals with online and mobile tools
• Record active minutes, hours slept, quality of sleep
• Set your goals and sync your stats
• Silent wake alarm, water resistant

Basically it records all of my daily activity which I can view and set goals using my mobile phone.

This also helps to me to gain more Bounts (see past post of the beauty of Bounts and its rewards - link below)

Rewards for Exercising - Bounts

I can't think of a better motivation and reward scheme for keeping fit and healthy. Who needs an expensive gym membership!

Take a look at the fitbit for yourself. Even if you decide not to use one the Bounts scheme is definitely worth joining.

What To Expect From Your Body During Your 50's

During our 50s we have entered the menopause and there are no clear guidelines with this because each and every woman has different experiences, but most of the changes in your bodies during this decade are related to the menopause.

Loss of interest in sex.

Helen notes that due to your hormonal changes and a drop in oestrogen levels women are likely to experience a low libido and vaginal dryness during this stage of their lives.

Weight gain around the stomach.

It is around this time that women may notice stubborn weight gain around the stomach, which is highly difficult to work off.

Helen says: 'Women may experience more central weight gain, 'fat around the middle' as metabolism slows down, more stress and lower hormone levels (particularly testosterone).'

Anxiety, depression and low mood.

Changes in lifestyle can cause various changes to mood in our 50s.

The rapid hormonal changes of the menopause can also cause drops in mood, or even anxiety and depression.

Helen says: 'Feeling quite low during this time is common as family dynamics change (children may have left to go to university) and life is reevaluated.'

Bones become weaker.

Unless you break a bone or suffer joint pain this effect of ageing is generally symptom-less, which is why is it key to pay attention to it.

Your bone density is a key part of health as you get older.

Helen says: 'Osteopenia or osteoporosis need to be taken seriously, whether you are or aren't on medication.'

Helen points out that no woman is the same and while some may have suffer some symptoms others may experience different ones – or none at all.

She says: 'Following a low sugar and alcohol and higher protein and brightly coloured fruit and vegetables is key to balancing blood sugar and supporting all of the above symptoms.'

She adds: 'Regular exercise is essential to keep endorphins high, healthy weight and bones strong.'

Source:dailymail.co.uk/femail/article-3269613/What-expect-body-decade-20s-50s-combat-it.html#ixzz3p192y34h

Exercising In Winter

Here in the UK we are still enjoying a bit of warm sunshine. Many people exercise in the warmer weather but then fall out of routine as the darker, colder nights draw in.

Here are some tips to help you stay active......

More energy

Regular exercise will make you feel more energetic, which should make it a little easier to get out of your warm bed on cold, dark mornings.

Your body’s defences will also benefit. There is some limited research suggesting that moderate exercise can strengthen the immune system, thereby reducing the risk of coughs and colds. However, more research is needed in this area.

If the shorter days are affecting your mood, being active can improve your sense of wellbeing.

You may be tempted to eat more during the colder months. Exercising will help you manage your weight better and keep your body in shape.

Warm up

If you’re starting a new exercise regime, don’t overdo it. Slowly build the amount of exercise you do. If you can't manage 30 minutes in one go, break it up into 10-minute chunks.

Always warm-up for up to 10 minutes before you start. Walk at a brisk pace, or jog in order to warm your muscles.

Make sure you’re warm if you’re going outside. Wear several layers to keep the heat in. A lot of heat escapes through your head, so consider wearing a hat as well.

Stay safe

If you're exercising after dark, keep to well-lit areas and wear bright and reflective clothing. Ideally, exercise with a friend, but always tell someone where you’re going.

Avoid listening to music while running outdoors. Not hearing what’s going on around you can make you vulnerable.

If rain or ice is making exercise dangerous, do it another day. The weather might be better tomorrow, but an injury could take weeks to heal.

If you have a cold

Colds are more common in winter, but you don’t necessarily have to stop exercising if you’re feeling under the weather. According to Dr Keith Hopcroft, a GP from Basildon in Essex, use common sense and listen to your body.

“If your symptoms are not severe and you generally feel OK, then you can exercise. If you feel absolutely rotten, then it’s best not to go.”

However, it’s important not to exercise if you have a fever. A fever is when your body’s temperature is 38°C (100.4°F) or above and is rarely a symptom of a cold. “If you exercise with a fever,” says Dr Hopcroft, “it’ll make you feel worse. In very rare cases, exercising with a fever can lead to the virus affecting your heart, which can be dangerous.”

If you have asthma, take extra care when exercising in winter as cold air can trigger symptoms. Dr Hopcroft recommends using your inhaler before you exercise and taking it with you during your activity.

Something you enjoy

Choose an activity that you enjoy. Now might be the time to try something new that you can do indoors, such as:

• archery
• badminton 
• bowls
• cycling
• dancing
• curling
• fencing
• fitness classes
• five-a-side football
• handball
• judo
• pilates
• racketball
• squash
• swimming
• table tennis
• tai chi
• yoga

You don’t even have to stop doing outdoor activities.

If you enjoy running, don't let cold weather put you off. 

You could take a long walk at the weekend or go for a bike ride. Just wrap up warm and be careful if it’s wet or icy. 

If being outside when it's windy, raining or snowing doesn’t appeal, rent a fitness video and try doing some exercise at home.

Source:nhs.uk/Livewell/fitness/Pages/Winterexercise.aspx

7 Day Intensive Exercise Routine

Two days ago I decided to try an intensive 7 day all over body workout. I am currently on day 3.

Why am I doing this you may ask?

I have always enjoyed exercise and still enjoy it to this day. However, I do enjoy upping the stakes every now and again and thought I would challenge myself a little more. Also I wanted to know if it would make any difference to my body shape after only 7 days.

My thoughts so far are that it is VERY intense. So much so I have had to improvise some of the movements to enable me to get through it. I have not always managed to complete the full amount of circuits they have suggested (but have tried to do as much as my body would allow me to).

This is not for the faint hearted and would take someone of immense fitness, in my opinion, to complete it all to the exact scale they are suggesting.

Having said that I find the challenge enjoyable and are hoping that the end results will be worth the pain. Yes that's right pain! It doesn't come without some aching my muscles are feeling right now.

Having a change in your exercise routine is good. I change my own routine every 6 weeks at least so that my muscles have to work harder and so I am working different muscles too.

This current routine comes with a 7 day food menu to follow. I must confess that I have not been following it as I feel my diet is healthy already. I have been making sure I take in extra healthy calories to feed my muscles along with taking beetroot juice which I know from personal experience is good for stamina and energy.

Along with this routine, I also do my daily Yoga stretches just to help keep the pain in my muscles to a minimum. After showering I finish off with a cold rinse to help with lactic acid (the stuff that causes the pain of over working the muscles).

My final conclusion is that these routines are not for the newbie to exercise and not to be used as a quick last minute fix before a holiday.

I will keep you informed of my progress and final thoughts after the 7 days are complete.