Look Great At Any Age With
Weight Training From
eDiets - The online diet, fitness, and healthy living resource
No matter how old you are, get ready to get
in the best shape of your life. Its simply a matter of making all the right
moves, says renowned fitness pro Brad Schoenfeld, author of the hot new book
Look Great at Any Age: Defy Aging, Slim Down, and
in Just 60 Minutes a Week.
Yes, ladies and gentlemen, it's time to
uncork a great new workout program because -- like a bottle of fine wine --
your body can get better with age.
In this eDiets exclusive, Schoenfeld will
take you by the hand and teach you how to remain forever young with
easy-to-follow tips from his newest book.
This Fountain of Youth has nothing to do
with a magical potion or pill. No, the secret lies in old-fashioned exercise.
We all know that Father Time can be hard on a fellow. There's loss of muscle
mass, lowered metabolic rate and decreasing bone mass to worry about. Relax.
With the right workout, you can ward off the worst for a long time to come!
Schoenfeld, author of the best-seller
Look Great Naked: Slim Down, Shape Up and Tone Your
Trouble Zones in 15 Minutes a Day (Prentice Hall Press), is quick
to point out that our body begins to show wear and tear in our 30s. Between the
ages of 30 and 35, we start to lose muscle mass at a rate of one-half to one
percent per year. That means by the age of 50 you face the risk of losing 15 to
20 percent of your muscle mass.
Another thorn in our size: losing muscle
mass slows the metabolism, which in turn leads to an increase in body fat. So,
you may be following the same diet at 40 that you were at 20, yet now
youre gaining rather than maintaining.
Of course, theres also the appearance
issue. When gravity takes its toll, youre often left with a droopy
derriere, dimply thighs and a pooching belly. Why? Well, it's partly because
you no longer have muscle supporting the fat in those trouble spots and that
gives the body a loose appearance, Schoenfeld explains.
But just 60 minutes a week (3 daily sessions of 20
minutes) can change all that. Schoenfeld has created a total body workout that
can be done in the comfort of your own home with nothing more than a set of
dumbbells and a set of leg weights.
This is not a body sculpting
workout, he stresses from his office in Scarsdale, New York. This
workout focuses on maximal results in minimal time. While my other books use
multiple exercises to intensely work the trouble zones, Look Great at Any Age takes a streamlined approach,
working the entire body.
Using the compound-movement workouts,
youll take years off your body, he says.
Youll improve your posture...
nothing makes you look older than poor posture," he says. "Youre going to
improve muscle tone, which makes you look younger. When you have sagging skin,
you look older than you are. Youll also feel better, which will make you
look better. Youll also combat depression and stress, which makes you
look haggard and older than you are.
It helps in so many ways. This
workout really is a youth builder.
In Look Great at
Any Age, Schoenfeld shares 3 workouts made up of 10 exercises that
target the different muscles. Here is a sample of 3 exercises you can do any
time, any place.
Grasp a dumbbell in each hand and allow the weights to hang at your
sides. Stand facing the side of a flat bench with your feet shoulder-width
apart. Pushing off your right leg, step up with your left foot and follow with
your right foot, so that both feet are flat on the bench. Step back down in the
same order, first with your left foot and then with your right, returning to
the start position.
Tips: Use a moderate step height. Dont rush the
movement. Keep your toes pointed straight ahead.
Begin with your hands and
knees on the floor. Your torso should remain rigid, keeping your back perfectly
straight throughout the move. Bend your arms and slowly lower your body
downward, stopping just before your upper chest touches the floor. Feel a
stretch in your chest muscles and then reverse direction, pushing your body up
along the same path back to the start position.
Tips: Dont allow
your butt to drop down. Dont let your elbows come close to your body. Alter the
movement to suit your needs. If you have trouble with the movement, perform
Lie on your left side with your
right leg in the air. Make a fist with your right hand and keep it pressed to
your right ear. Raise your torso upward as far as possible, so that your elbow
approaches your leg. Contract your oblique muscles and then slowly reverse
direction and return to the start position. After performing the prescribed
number of repetitions, repeat the process on the left.
flex your torso too far. Dont lift from your leg. Keep your head stable.