The Better Butt Plan

Ask Glen!











Q. Glen, I need to firm up my butt. Do you have a plan?


A. Yes! I’ve designed a simple and effective six-week plan to steer you toward a smaller, tighter butt.

WEEK 1

1. Walking Lunges -- Stand with your feet hip-width apart, grasp a pair of dumbbells or cans with your arms straight at your sides, palms facing your body. Take a long step forward and lower your body so your front knee lines up with your ankle. The back knee is almost touching the floor. Push off with your back foot and take a long step forward with your other foot. Walk-lunge 15 steps and then turn around and return to the start (one set). You should contract your glutes on the lowering of each movement. Perform two sets on two alternate days per week.

2. Power Walking -- Power Walk for 30 minutes. A good speed is generally between 3.5 and 4.0 mph on a treadmill. You’re walking briskly, but you should still be able to hold a conversation. Walk for 30 minutes four days per week.

3. Eat breakfast every morning. This will help to regulate blood sugar and prevent binge eating.

WEEK 2

1. Walking Lunges -- Same as week 1.

2. Extension Step Ups -- Grasp a pair of dumbbells or cans by your sides with palms facing the side of the body. Stand behind a 6- to 12-inch high step or bench and keep your arms straight. Step onto the middle of the step with your right foot and then lift your left knee high (to hip height). Step down with your left foot, and then repeat on the right side. Perform one set of 15 steps on each leg -- two alternate days of the week.

3. Power Walking -- Increase the time to 37 minutes and keep the days the same

4. Assess your pantry/refrigerator -- Eliminate foods that you tend to binge on.

WEEK 3

1. Walking Lunges -- Three sets on two alternate days per week.

2. Extension Step Ups -- Increase to two sets on two alternate days per week.

3. Power Walking -- Add a fifth walking day and keep the time the same (37 minutes).

4. Water -- Consume 64 or more ounces per day.

WEEK 4

1. Squats -- Hold a broom stick or barbell across the back of your shoulders with feet should be shoulder-distance apart. Lower the weight, keeping your knees behind the toes at all times. Think of sitting back into a chair and contract the glutes on the lowering phase. Stop when the knees are at a 90-degree angle.

Do not let the knees ride over your toes (you should be able to see your feet at all times), and don’t arch your back. Perform two sets of 15 reps on two alternate days per week.

2. Extensions Step Ups -- Still three sets but add a third day.

3. Power Walking -- Increase the time to 40 minutes and keep the days the same (five days).

4. Junk food -- Eliminate one junk food item from your diet this week.

WEEK 5

1. Squats -- Three set and 20 reps (two alternate days per week).

2. Extensions Step Ups -- Three sets, but increase the reps to 20 (three alternate days per week).

3. Bent Knee Push ups -- Start with your hands and knees on a mat. Your hands should be shoulder-width apart and your head, neck, hips and legs should be in a straight line. Lower your upper body by bending your elbows outward stopping before your face touches the floor. Contracting the chest muscles, slowly return to the starting position. Perform one set of six to 10 reps on two alternate days per week.

4. Power Walking -- 45 minutes and five days.

5. Carbohydrates -- Slightly decrease the amount of starchy carbohydrates at two of your meals. For example, if you’re having pasta for dinner, decrease your normal serving.

WEEK 6

1. Squats -- Three sets, but increase 22 reps (two alternate days per week).

2. Extension Step Ups -- Three sets, but increase 22 reps (three alternate days per week).

3. Bent Knee Push ups -- Two sets of as many as possible, three alternate days per week.

4. Power Walking -- Add a sixth day and perform 45 minutes each day.

5. Brown Bag -- If you work outside of the home, bring a healthy bag lunch at least three times this week.

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician!

Wishing You Great Health!

Any questions? Ask Glen

How Long Should It Last? Oral Sex for her

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Q. Glen, Sometimes when I’m in the middle of that oral thing, I feel like it’s never going to end. Is there any rule of thumb as to how long a session should last?
Jack, 32

A. Dear Jack: Yes, there’s a very precise answer as to how long a cunnilingus session should last -- as long as it takes to bring her to orgasm.

That said, every woman is different when it comes to her individual process of sexual response, so it’s difficult to accurately estimate how long a given session should last. Some women are able to quickly develop the sexual tension necessary to reach orgasm, while others require stimulation over a longer period of time.

And remember, a woman’s orgasmic potential may fluctuate due to a wide variety of factors such as stress, exercise, diet, fatigue, medication, and alcohol (can help her to relax, but also slow her down if too much is imbibed). Broader physical factors such as age and pregnancy can also influence a woman’s orgasmic potential.

It’s been observed that women who masturbate regularly are often able to reach orgasm more easily during cunnilingus than those who don’t. This is due to the clitoral familiarity that comes with knowing her own body and being able to navigate her way through the process of sexual response.

Masturbation helps to “wire” a woman for orgasm. And, of course, the degree to which a woman has been amply stimulated during foreplay also has a direct bearing on the length of a cunnilingus session.

The more confident you are navigating her process of sexual response -- the more you learn what works and what doesn’t -- the more efficient your experience will be.

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

Wishing You Great Sexual Health!


Glen Edward Mitchell

Any questions? Ask Glen

Food For Fitness ( Ordering out )

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Q. Glen, How can I eat right on the go with out thinking?


A. Here are 20 secrets to eat what you love and still get the body you want

When summer ends, we eat more, because we can get away with it. We're not as likely to bare our midsections and no longer will we strut our stuff on the beach. That means more nights of ordering out pizza, and over-doing dessert.

To prevent fall weight gain, adopt some of the following smart habits. These 20 simple tactics--if you stick to them regularly--will help you get more of the stuff you need into your diet while eliminating the stuff you don't. The best part? Before long you'll be dining like a nutrition expert, without even thinking about it.

At breakfast, put coffee in your milk instead of milk in your coffee.

Fill your mug to the rim with skim milk first thing in the morning. Drink it down until all that's left is the amount you'd normally add to your coffee; then pour your java on top. You just took in 25 percent of the vitamin D you need every day, and 30 percent of the calcium.

Take your vitamins every morning.

Study by study, evidence is mounting that a standard multivitamin fills enough of the gaps in your diet to make a real difference. For example, a recent study at the Fred Hutchinson Cancer Research Institute in Seattle showed that people who took a multivitamin supplement and 200 I.U. of vitamin E for 10 years were half as likely to get colon cancer.

Drink two glasses of water before every meal.

This will do two things: keep you hydrated and make you eat a little less. A Dutch study showed that drinking two glasses of water can make you feel less hungry, possibly reducing your food intake and aiding weight loss.

Always order your pizza with double tomato sauce and light cheese.

Men who eat a lot of tomato products tend to have less prostate cancer--probably because tomatoes are a rich source of lycopene, a type of carotenoid that's believed to cut your risk of cancer. If you double the sauce on your pizza, you get double the lycopene. Reducing the mozzarella by just one-third (you won't miss it) will save you 20 grams of fat. That's as much as in a McDonald's Quarter-Pounder.

Always order your sandwiches with double tomato slices.

Another chance for a healthy dose of lycopene.

Pile onions on everything.

Research has revealed that onions are so healthful--they're a top source of heart savers called flavonoids--that it's practically your duty to eat them lavishly on hot dogs, pizza, burgers, and sandwiches. And speaking of junk food...

Whenever you eat fast food, drink two glasses of water afterward.

Big Macs, subs, fries, and pepperoni pizza are all loaded with fat and sodium, which can be hellish for your heart. You can't do much about the fat once you've eaten it, but you can flush away some of the excess sodium by drinking plenty of fluid afterward, says Tina Ruggiero, R.D., a New York City dietitian.

When the waitress asks what you want to drink, always say iced tea.

The more we learn about tea, the more healthful it looks. A recent U.S. Department of Agriculture study found that a serving of black tea had more antioxidants--crucial to your body's defense against heart disease, cancer, and even wrinkles--than a serving of broccoli or carrots.

Have an afternoon snack every day at 3 o'clock.

A nutritional boost between lunch and dinner wards off fatigue and keeps you from overindulging later, says Keith Ayoob, Ed.D., R.D., director of the nutrition clinic at the Albert Einstein College of Medicine's Rose F. Kennedy Center. Just don't scarf down a candy bar. Try yogurt and fruit, crackers and cheese, or eat an egg (hard-boiled), an apple, and a thirst-quencher like bottled water. All of these foods will give you long-lasting energy.

Always leave the skin on your fruit.

If you peel apples or pears, you're throwing away heavy-duty nutrients and fiber. Same goes for potatoes. Go ahead and peel oranges, but leave as much of the fibrous white skin under the rind as you care to eat--it's loaded with flavonoids. Ditto for the white stem that runs up the middle.

Put a bottle of water in the office freezer every night before you leave work.

You already know that you should drink eight glasses of water a day, but how are you supposed to do it? Fill a half-gallon bottle in the morning, and make sure you've downed it all by the time you go home. If you like your water cold and you have access to a refrigerator, fill the bottle partially the night before and stick it in the freezer. Next morning, fill it the rest of the way. You'll have ice-cold water all day.

Whenever you buy grapefruit, go for red instead of white.

Remember lycopene, that stuff in tomatoes that may fight prostate cancer? It's what makes tomatoes red. And it's responsible for the color in ruby red grapefruit. (Watermelon and guava also have some.)

Eat salmon every Wednesday.

Actually, the day doesn't matter; the important thing is to have it once a week. Salmon is a rich source of omega-3 fatty acids, a type of fat most experts say we don't get enough of. Omega-3s seem to keep the heart from going into failure from arrhythmia--men who eat fish once a week have fewer heart attacks--and they may even ward off depression. A weekly serving of salmon should supply the amount of omega-3 fats you need.

Always wash your meat.

Here's an easy way to cut the fat content of your secret chili recipe: As soon as you finish browning the ground beef, pour it into a dish covered with a double thickness of paper towels. Then put another paper towel on top and blot the grease. If you want to remove even more fat, dump the beef into a colander and rinse it with hot (but not boiling) water. The water will wash away fat and cholesterol. Using these methods together can cut 50 percent of the meat's fat content.

Whenever you have salad, keep the dressing on the side.

Here's the drill: Dip your fork in the dressing first, then spear a piece of lettuce, then eat it. Sound dumb? In fact, it's one of the smartest habits you can have. Four tablespoons of, say, honey-mustard dressing can have 60 grams of fat--nearly an entire day's worth for an average guy.

Whenever you eat broccoli, put a little margarine, olive oil, or cheese sauce on it.

This is our kind of nutrition advice. Broccoli is a rich source of beta-carotene--one of the major antioxidants your body needs. But beta-carotene is fat-soluble, which means it has to hitch a ride on fat molecules to make the trip through your intestinal wall. Without a little fat in the mix, your body won't absorb nearly as much beta-carotene.

Always have seconds on vegetables.

If we had to pick one food that represents the best insurance for long-term good health, vegetables would be it. Your daily goal: Three servings minimum. A serving, by the way, is 1/2 cup. Think of a tennis ball--it's about half a cup in volume.

Do a fat analysis before every meal.

It's tempting to go fat-free at breakfast and lunch so you can indulge in a high-fat dinner. Wrong. Studies show that, for several hours after you eat a meal with 50 to 80 grams of fat, your blood vessels are less elastic and your blood-clotting factors rise dramatically. William Castelli, M.D., director of the Framingham Cardiovascular Institute, says, "The immediate cause of most heart attacks is the last fatty meal." Spread your fat intake over the whole day.

Always eat (a little) dessert.

Here's why: Sweets such as cookies and low-fat ice-cream bars signal your brain that the meal is over. Without them, you might not feel satiated--which might leave you prowling the kitchen all night for something to satisfy your sugar jones.

Eat a bowl of dry cereal every night before you go to bed.

A low-fat, low-calorie carbohydrate snack eaten 30 minutes before bed will help make you sleepy, says Judith Wurtman, Ph.D., of the Massachusetts Institute of Technology. The nutrition bonus? Cereal is one of the easiest ways to reduce your fiber deficit. (Most men eat only half the 25 to 35 grams of fiber they need daily.) So pick a cereal that has at least 5 grams of fiber per serving.

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!

Any questions? Ask Glen

Two Weeks .......................

Ask Glen!


Q. Where are your Daily Topics?


A. I will be Away for Two Weeks and will Return to writing on Monday July 23rd 2007 Keep Exercising, Maintain a Healthy Diet, Keep a Positive Mental and Physical Attitude and stay Informed! There are no wrong Questions!




An informative guide to Mental / Physical / Health / Exercise/ Proper Diet / Men / Women / Relationships / Sex. And living a long and healthy life style

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!

Any questions? Ask Glen

Pro Tips for a Tight, Flat Tummy

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Q. Glen, How Can I Flatten My Tummy?


A. "Endless abdominal machines, crunch boards, sit-up devices and tortuous torso routines promise flat bellies and chiseled abs. Hardly a one of them works worth a damn, mainly because their makers show little understanding of human anatomy.”

How does one achieve a tight and flat stomach? Is there a human being on the planet who doesn’t want to know the answer to this question? I see articles all the time that discuss abdominal exercises, infomercials that make false promises about a machine that will give you abs to die for and 10,000 other diet aids and gadgets that never tell you the truth.

Having studied human anatomy, nothing disgusts me more than watching one of those dumb ab machine infomercials make promises that their product will give a person a flat stomach. A lying abdominal machine will not give you a flat stomach, a seated abdominal machine will not give you a flat stomach and 1,000 crunches per day will not give you a flat stomach.

I’m here to tell you the truth.

There will be work to do on your part, but I’ll provide the basic formula for achieving the look you’ve always thought was reserved for other people. It doesn’t matter if you’re 20 or 70. This formula works for everyone.

Here then is my eight-point plan to get tight abs and a flat mid-section:

1. NUTRITION: This is the most important component to achieving a flat stomach. Nothing is more important than food.

First, you’ll need to control blood sugar levels in order to lose body fat. This is best accomplished by consuming four to six meals per day. Don’t mistake the definition of a meal for a six-course extravaganza. A meal might be an egg white omelet (with vegetables) and oatmeal with some blueberries in it, chicken with one-half cup of rice and a large salad with some oil and vinegar, an apple with a scoop of protein powder or cottage cheese with some fruit.

Get the picture? I’m referring to them as meals, but they’re actually feedings. Each of the meals is comprised of protein, a little carbohydrate and a little fat. In some cases, the fat is built into the protein. In other cases, it’s added to the meal.

2. RATIOS: It’s unlikely that you’ll get tight abs and a flat stomach by consuming 80 percent of your calories from carbohydrates. Ratios can vary quite a bit, but consuming more than 55 percent of your calories from carbohydrate will not be optimal for fat loss. Many people do quite well on extremely low carbohydrate plans and others on more moderate plans. As long as you follow the no more than 55 percent of calories from carbohydrate rule, you’ll be at a good starting point.

3. TIMING: I realize four to six meals sounds like a lot, but you must keep in mind that the body is always seeking to store body fat. It (the body) doesn’t care if you want to lose fat. In fact, your body would prefer to keep fat in order to accomplish its number one goal of keeping you alive in case of a future famine or drought.

Always consider the body from the inside out and not the other way around. In order to control blood sugar, eat every two to three hours throughout the day. When using the most effective nutrient ratios, this helps to control blood sugar (which, in turn, assists in body fat loss).

4. CALORIES: I've received emails from people telling me they do all of the above, but they still can’t lose body fat in order to flatten the stomach. In every case, they are still consuming too many calories. It doesn’t matter how healthy your nutrition program is if you’re eating too much.

It’s important that you find maintenance calories first. Maintenance represents the amount of food you consume without any change in your weight. This will take some experimentation and some effort. You’ll also need to document your foods: total calories as well as grams of protein, carbohydrates and fats.

Sounds like a lot of work? Yes, it is! However, you only have to do a few weeks of hard work. After that, you’ll have your personal formula for success.

5. SLIGHT CALORIC DEFICIT: After you have found maintenance, simply reduce your calories by 200. Our goal is to have you eating as much as possible and still losing fat and retaining muscle. I don’t want you eating as little as possible (thereby slowing the metabolism and losing valuable muscle tissue).

The first week, you may lose 4-6 pounds of water. After the first week, you should only lose about 1.5 pounds per week. The goal is to preserve muscle and make your body a metabolic inferno. If you’re not losing up to 1.5 pounds per week (it will fluctuate week to week), then reduce calories by another 100. Then, monitor your progress after one week. You’ll probably be right on track.

6. CONSISTENCY: You’ll need to be on this nutrition program six days a week with one day being somewhat of a cheat day. Unlike many, I’m not a big fan of the "cheat" day. I find that people tend to use it as an excuse to gorge themselves.

So, on Sunday for example, you’re allowed to have some pizza, a bit of ice cream, etc. But nothing extreme! When you pig out, blood sugar levels can be elevated for seven hours or more. This will absolutely halt your body fat loss and actually backfire.

7. WEIGHT TRAIN: At this point, you should be aware of the importance of resistance training. Just three to four workout sessions lasting no more than 35 minutes to an hour will do the trick. For every pound of muscle on your body, you’ll burn 30-50 additional calories per day.

Part of your program should include abdominal exercises to strengthen and build the abs. That way, when you achieve your low body fat level, your abs will be tight.

By the way, there is one great movement to help pull the stomach inwards; however, I’ll cover that in a future abdominal exercise article. I have to give you some reason to come back, right?

8. CARDIOVASCULAR EXERCISE: Perform three to five days per week of moderate cardio exercise for approximately 30-40 minutes. During two of the days, you can exercise at a higher intensity level to accelerate fat loss -- but, only if you reach a sticking point. If you’re a beginner, then remember to increase gradually.

Do this consistently, keep adjusting calories SLIGHTLY (with the help of our nutrition support staff and the specific nutrition program you selected from the site) and change your routine every three to four weeks. You will get a flatter stomach!

Is this easy? No, it’s not easy. That’s why so few people have flat and tight abs. Is it fulfilling when you achieve your goal of a flatter stomach? Definitely! As in most cases in life, the things we want and desire usually take some degree of sacrifice. It doesn’t matter if you have 10 pounds to lose or 100 pounds, the formula works. So, how bad do you want it?

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!

Any questions? Ask Glen

Bottoms Up! 10 Best Butt Exercises

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Q. Glen, How do I tighten up my Butt?


A. Here are the 10 Best Butt exercises






If we were to look into the imaginary dictionary of honesty, we might find the following definition for the butt:

BUTT (but) n.

a. female -- The body part that every item of clothing manufactured makes "look bigger."

b. male -- What you slap when someone's scored a touchdown, home run, or goal. Also good for mooning.

Did I strike a nerve?

I want to make your life a whole lot easier by giving you my 10 best butt exercises. However, don’t make the mistake of thinking that all you have to do is perform some of these exercises to get a great butt -- it takes a little more than that.

To get a dazzling booty, you still need to follow the rules of a calorie-reduced diet to lose body fat, cardiovascular exercise to burn calories and strength training for the entire body to stimulate the metabolism and tighten your muscles.

If you’re following the above guidelines, then the following exercises will help tighten and firm your valuable assets.

Some of the exercises may take the entire leg muscles into consideration, but there’s nothing wrong with that. The key is to make an impact on the glutes so we change our butt definition to, “the body part that every item of clothing manufactured makes bodacious looking."

THE 10 BEST BUTT EXERCISES:

1. Walking Lunges -- Stand with your feet hip width apart, grasp a pair of dumbbells with your arms straight at your sides, palms in. Take a large step forward and lower your body so that your front knee lines up with your ankle. The back knee is almost touching the floor. Push off with your back foot and take a large step forward with your other foot. Walk lunge 15 to 20 steps and then turn around and return to the start, using the same form. You should contract your glutes on the lowering of each movement.

2. Extension Step Ups -- Grasp a pair of dumbbells by your sides with palms facing the side of the body. Stand behind a 6- to 12-inch high step (normally used in aerobic step classes) and keep your arms straight. Step onto the middle of the step with your right foot and then lift your left knee high (to hip height). Step down with your left foot, then repeat on the right side. This is a great one and you’ll really feel it

3. Bent Leg Reverse Kick Up -- Start this exercise on your hands and knees on a mat. Raise your left leg up until it is parallel with the floor with a slight bend in the knee. Support your weight with your arms and right leg. While contracting the butt, lift your left leg up and toward the ceiling, maintaining a bend in the knee. Slowly return to the starting position. After completing the set on the left side, repeat on the right side. To increase the difficulty, you may want to add an ankle weight to the working leg.

4. Lying Gluteus Lift -- Lie on your back with your knees bent and feet on the floor. Place your arms at your sides for support. Contracting the glutes, project your hips up toward the ceiling as you lift your glutes off the floor. Slowly return to the starting position, stopping just short of your glutes touching the floor. Exhale while lifting your butt, and inhale while returning to the starting position.

5. Smith Machine Rear Squat -- I prefer free weights, but for safety reasons, a Smith machine will work just fine. Place the bar across the back of your shoulders. Be sure it’s not resting on your neck. Your feet should be shoulder-distance apart. Lower the weight, keeping your knees behind the toes at all times. Think of sitting back into a chair and contract the glutes on the lowering phase. Stop when the knees are at a 90-degree angle. Return to the starting position and repeat. Inhale while lowering the weight, and exhale while returning to the starting position. Do not let the knees ride over your toes (you should be able to see your feet at all times), and don’t arch your back.

6. Cycling -- Riding a bike is great for your glutes, hips and thighs. Get your glutes involved by leading with your heels when you push down on the pedals. On the upswing, pull up on the pedal (providing you've got foot straps) to make sure you're using every part of your legs during your workout. For brief periods, lift your butt off the seat and slowly pedal as you contract the butt.

7. Stepmill -- This is one of my favorite cardio exercises, and it works the glutes with absolute precision. This machine is not to be confused with the Stairmaster. The stepmill actually has revolving steps and is extremely difficult. When I go into the gym these units are always available, and the elliptical machines are unavailable -- what does that tell you? Yep, it’s hard, but it will turn your butt into a J-Lo lookalike.

8. Running -- I’ve never trained a female who didn’t get a smaller butt from a running program. If you have excessive body fat to lose, then this may not be your best bet due to the stress it places on the knees. However, a gradual program works great for those who have less than 25 pounds to lose. Try to build to four days per week for 30 minutes, and remember to invest in high quality running shoes.

9. Leg Press/Feet High -- It’s amazing what a simple change of foot positioning can do. Try the leg press with your feet placed high on the platform. This simple change of positioning will activate the butt and hamstrings as well. Lower the weight until you feel the glutes contract. You’ll definitely feel this one.

10. Ankle Weight Butt Blaster -- Get on the floor on your hands and knees. Relax your shoulders and find a neutral spine position with your head at a natural extension of your neck. Extend the left leg up with a 90-degree angle at the knee. Your foot should be parallel with the ceiling. Contracting the glutes, push your foot up toward the ceiling. Stop when your leg is at a full extension from the hip maintaining the 90- degree angle at the knee. Return to the starting position. After completing the set on the left side, repeat on the right side.

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!

Any questions? Ask Glen

Getting the Most Out of the Treadmill

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Q. Glen, While walking / Running, Should I hold onto thet Treadmill ?


A. These are The top excuses:




I’ll fall off if I let go!" SLOW DOWN

My trainer says it’s OK." I once asked a trainer why he allowed his able-bodied client to hold on, despite three weeks of training. His response: "She’s scared." Beware of trainers who fail to empower you.

"I’m old!" If ever there were a reason NOT to hold on, this is it!

"If the rails on the treadmill are positioned too low, holding on will encourage forward posture (especially for tall people), which exacerbates the slumping position most of us develop with aging," says Kelli Calabrese MS, CSCS, exercise physiologist and certified personal trainer. "Grasping the rails does not promote natural walking biomechanics." This also applies to shorter people.

Some people grip the front bar, yanking forward with each "step." Others grasp the side rails, shoulders bobbing up and down, body weight subtracted from the tread. And clinging on with one hand creates unequal stresses to the body.

"Holding on and walking at top speeds is dangerous because of the ballistic hip rotation, over-striding and forward posture. It can lead to serious neck, back and knee injuries," says Calabrese. Standing straight while gripping won’t correct the situation.

Some people don leather gloves for increased gripping traction, then proceed with their fake walking, legs wistfully moving through mere motions. But they’re tricked into believing they’re working hard because the settings are high: 4 mph, 12-percent incline!

In the actual world, legs, knees, hips and back work in unison to support your full weight as you ambulate. Holding on, even lightly, takes valuable work away from your musculoskeletal and nervous systems.

The calorie readout is triggered by the program setting, not the person on the machine! Walking hands-off burns about 20 percent more calories for the same length of time.

"I’ve seen people increase the treadmill's elevation to augment the workload, then hold the handrails and lean back, defeating the entire purpose of the elevation," says Calabrese.

The leaning back is at the same angle as the incline, literally canceling out its effect! Leaning forward won’t correct this; you’d be pulling forward. People set the speed at an unrealistic pace for the elevation. Would you really walk 3.5 or 4 mph outdoors up a 15-percent hiking trail?

Begin at a slower speed and let go. If you prefer a high incline, start slowly; this pace should be similar to an outdoor uphill hiking pace. Any discomfort in your lower back means those muscles are working for the first time!

Try this: Set the pace or incline at a challenging level, and walk hands off for only a few minutes. Then slow down or lower the incline and continue hands off for a few minutes to catch your breath. Alternate between these more demanding intervals and easier "recovery" intervals.

Regardless of your fitness level, weight or age, you must release your hands and walk the natural way. After all, haven’t you been doing this since age 1?

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!

Any questions? Ask Glen

How to Get Started Getting Fit

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Q. Glen, How Do I Start Getting In Shape?

A. Ready to jump into an exercise program? Terrific! Follow these tips to success:

1. Choose an activity you sincerely enjoy, like walking, dancing, swimming, biking or skiing, and do it with a spouse or friend.

2. Hire a professional to design a program specifically for you. Exercise physiologists or certified personal trainers are competent to deal with individuals who are eager to increase the health of their hearts.

3. Start slowly and be consistent. I recently started an excellent cardiovascular and strength training program and have been excited to see muscle development and increased endurance on the treadmill. (My daughter is impressed with my bulging biceps, triceps and pecs!)

4. Build to a higher level of fitness, as you are able.

5. Expect to see great results, whatever your age or your condition when you started.

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!

Any questions? Ask Glen

Heart Attack Risk May Be Genetic

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Q. Glen, Are Heart Attack Risk Genetic?

A. At the risk of being Captain Obvious, your chance of having a heart attack is largely tied in with your diet and fitness choices. But there may be one other factor to consider: your genes.

Two new studies, from separate research teams, show that gene variants in a certain chromosome may make coronary heart disease -- which is the number one cause of death in the U.S. -- and heart attacks more likely.

The scientists don't know exactly what the gene variants in chromosome 9p21 do, but their findings suggest that the effects aren't good for the heart.

They screened the DNA of more than 23,000 white people in Canada, the U.S., and Denmark. A common variation in chromosome 9p21 was "consistently associated" with coronary heart disease.

The genetics of heart disease may differ among ethnic groups, note the researchers. The researchers aren't recommending gene tests, and they're not blaming the gene variants for all coronary heart disease or heart attacks.

The studies did not include information on the participants' diet, exercise, medical care or other heart-related lifestyle habits.

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!

Any questions? Ask Glen

Are You Prepared for a Heart Attack?

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Q.Glen, How Do You Prepared for a Heart Attack?

A. When it comes to a heart attack -- the number one cause of death among Americans -- time is of the essence. Every extra second it takes before you get medical attention brings you closer to buying the farm. So it's vital to know the warning signs of a heart attack, as well as what to do if it happens to you or someone in your vicinity

Known medically as "myocardial infarction," a heart attack is sometimes caused when plaque clogs one of the arteries that supply the heart with blood. This is called coronary artery disease (CAD) or atherosclerosis.

"Plaque" is made up of deposits of cholesterol, fatty materials, calcium and other substances that accumulate over time.

Sometimes the heart attack is caused when plaque becomes fragile and ruptures, which can in turn cause a blood clot to form. Either way, if the flow of blood to the heart is diminished enough, the lack of oxygen will damage the heart muscle. If severe enough, it will kill the heart muscle -- and you, too.

Heart attacks can occur with little or no obvious symptoms, but often there are noticeable signs, such as:

A sense of uncomfortable chest pressure or fullness that lasts more than a few minutes.

Strong, squeezing pain in the chest that spreads to the shoulders, neck, arms or jaw.

Fainting, lightheadedness, nausea, sweating and shortness of breath.

If you experience any of these signs, don't write it off to indigestion. If there's a phone handy, the first thing you should do is call 911 and ask for help. Be sure to stay on the line until the dispatcher has all the information he or she needs to get you help. If for some reason a phone is not handy, you need to get to an emergency room as soon as possible. Have someone else drive you. Don't try to drive yourself unless there’s absolutely no other alternative.

If the person experiencing symptoms is someone other than yourself, take the following steps:

Call 911.

Make the person comfortable by loosening tight clothing.

Help him or her into whatever position they find least painful.

Give him or her an aspirin if it’s available. Aspirin thins the blood and reduces inflammation.

If the victim goes into cardiac arrest (the heart stops), you should administer cardiopulmonary resuscitation (CPR). CPR isn’t intended to restart the heart. Rather, it artificially keeps blood flow and respiration going until technical medical techniques to get the heart going such as defibrillation and advanced life support can be brought to bear. It’s a good idea to learn CPR by taking a course, but let’s go over the procedure so you have some idea of what to expect. If you call 911 on someone else’s behalf and you don’t already know CPR, the dispatcher may give you instructions over the phone.

You first need to assess the situation to make sure it’s safe to approach the victim. For instance, if the person was exposed to a dangerous jolt of electricity from a downed power line, you must not touch him or her until you’re sure they are no longer in contact with the current.

If you can approach the person, you need to ascertain if they are breathing. Once you’ve determined the person isn’t breathing, or if you aren’t sure, you should commence CPR.

First tilt the person’s head back, pinch their nose closed, place your mouth over theirs and blow air until you see their chest rise. Give two quick breaths in this manner. If the victim still isn’t breathing, start chest compressions. Using both hands, place them between the nipples and push down firmly to a depth of between 1 & ½ and 2 inches. Do this 30 times, faster than one push a second. Alternate between 30 compressions and two breaths until paramedics arrive.

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!

Any questions? Ask Glen

A 'Fourth' Right Way to Party Hearty!

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Q. Glen, What should I do about ny diet on the 4th of July?

A. With Independence Day falling on a Wednesday this year, many Americans will take some extra time off in order to extend that celebration of patriotism. Unfortunately, that can mean greater challenges for your weight-loss efforts.

After all, if you go a little overboard on hamburgers and ice cream on the Fourth, it can be easier to end up ditching your healthy intentions for the rest of the holiday.

Luckily, you can get around those holiday food red flags and create your own kind of Independence Day, celebrating your sovereignty from fat traps of Fourth of Julys gone by. Follow these five strategies for help.

1. Limit leftovers. That creamy potato salad from the cookout is bad enough on Tuesday, but it’s weight gain waiting to happen if you keep it around for the next three days. The same goes for leftover desserts and other high-fat party fare. That doesn’t mean you have to waste the food, but aim to limit how much gets stored in your refrigerator by sending wrapped up extras home with guests or leaving them with your host.

2. Don’t succumb to kid pressure. If being at home for a couple of extra days means spending more time with the kids, it can also mean eating more of their food. Try pre-empting their requests for burgers or macaroni and cheese with some fun ideas for lower-fat meals, such as pizzas made with low-fat tortillas, veggies and part-skim mozzarella, or grilled chicken fajitas. (Just be sure to hold the sour cream, shredded cheese and guacamole.)

3. Build structure. You probably already know that weekends are the hardest part of the week for dieting. That’s partially because of the lack of structure in the day, which can turn meals into long snacking sessions. Make a concerted effort to plan activities and chores so that meals can be scheduled around them with a set beginning and ending. If you have scheduled events and outings, you’ll eat less throughout the day.

4. Try creative calorie burning. Instead of throwing the same old backyard barbecue, fill the weekend with creative outings and events that involve exercise. For example, host an all-American themed party, like an old-fashioned barn dance or sock hop. Have everyone come in costume, put on some music and get moving.

Or, if dancing isn’t your thing, plan a water balloon toss with the kids and get involved chasing them around. You’ll have fun and cool off, and they’ll get a kick out of having you play with them. Tell your guests to bring gloves and bats and have a parents-versus-kids softball game. Set up equipment for horseshoes or badminton, or plan to have your party at the local public pool where everyone can get wet and get a workout (get permission, of course).

5. Get off to a smart start. If you don’t overdo it on Wednesday, you’ll be less likely to throw up your hands in frustration, bailing out on all plans eat well. Even if you do have a barbecue or picnic planned, a few simple substitutions can seriously minimize the damage done by that holiday picnic or barbecue. Try these "instead of" options to seriously slim your recipes:

Instead of... Use...

Mayonnaise in potato salad... fat-free sour cream

Ice-cream sandwiches... frozen fudge bars or fruit bars

Hot dogs... low-fat turkey dogs or chicken sausages

Soda... orange or lemon seltzer

Potato chips... air-popped popcorn or baked tortilla chips

Fried chicken... skinless grilled chicken breast with BBQ sauce

American cheese on burgers... low-fat cheddar

Burgers... shrimp kebobs

Homemade iced tea... Snapple unsweetened iced tea

Chocolate chip cookies... Fat-Free Fig Newtons

Sheet cake... angel food cake with berries.

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You A Happy 4th AND Great Health!


Any questions? Ask Glen

Strategies for De-Stressing

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Q. Glen, I am stressed out! Does prayer help?

A. Yes! The Power of Prayer!



Power of Prayer

Several large studies suggest that people with an active religious life tend to stay healthier, live longer, and be happier. For example, a review article published in 2000 in the Journal of the American Geriatrics Society cited an international study of nearly 170,000 men and women from 14 countries that found religious affiliation and attendance at services significantly increased the likelihood of happiness and satisfaction. Twelve years of data from 2,800 older adults enrolled in the Yale Health and Aging Study, reported in 1997 in theJournals of Gerontology, showed members of religious congregations had a slower onset of physical disability. Other studies on how religion affects health have noted less hostility and anxiety, lower blood pressure, and better quality of life among people with strong beliefs.

But the power of prayer is not easy to document. A 2002 study in the Annals of Behavioral Medicine sifted through research claiming religion and spirituality have positive effects on cardiovascular disease and hypertension. The investigators disputed these results, citing numerous flawed or irrelevant supporting studies.

But prayer offers solace and comfort to many people. Religious communities can be part of a larger social network that keeps a person afloat with emotional support and outright assistance . By reinforcing positive emotions, religious belief might stimulate healthy physiological responses through complex nervous system pathways much as a constant flood of negative thoughts may set the opposite reaction in motion. And, of course, certain religions encourage better health habits, such as avoiding alcohol and tobacco.

If prayer is meaningful to you, it can enhance the relaxation response and perhaps your health as well. You may want to use your favorite prayer or a phrase from it to help you focus.

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!


Any questions? Ask Glen

10 Things Every Woman Needs to Know About Men

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Q. Glen, I am a Women, What do I need to know about Men?

A. What do men need the most? In a word, support. I surveyed 100 married men here are ten answers..

But just so you’ll know what you can do to save your relationship right now, I thought I’d share with you some of my favorite quotes revealing what guys want their partners to know. And there isn’t anything they mention that you can’t do today… maybe even this minute.

"Be my cheerleader. Believe that I have the talent to achieve my dreams, even if it takes longer than I ever imagined."
-- Ed, 47, married 25 years

"Help me be a hero to my kids. Speak well of me and the good things that I do. Don’t only speak about my shortcomings."
-- Norman, 67, married 22 years, divorced 22 years

"When you tell me you’re proud of me it gives me a boost -- especially when I’m beating myself up, mad at myself for not being Bill Gates."
-- Joel, 47, married 5 years

"Be my advocate, be on my side. If you think I’m wrong, try to guide me to where you think I should be. Don’t beat me up and drag me there."
-- Charlie, 28, married 11 years

"Saying, 'Jane’s husband always helps with the shopping, why can’t you?' makes me want to say, 'Why didn’t you marry Jane’s husband?'"
-- Allen, 43, married 2 years

"Accept my weaknesses but help me to improve."
-- Derek, 45, divorced twice, about to be married again

"When you’re upset about something, talk to me about it. Don’t let it become a landmine that later explodes."
-- Norman, 32, married 5 year

"Encourage him to develop interests outside the relationship: Two halves don’t make a whole. Only two wholes make a whole."
-- Larry, 46, second marriage of 18 years

"I love it when you touch me unexpectedly, when you run your hand along my neck and whisper sweet nothings in my ear."
-- Steve, 58, married 15 years

"I need you to take the lead sometimes -- in daily life and in bed. Sometimes I want you to navigate so I can just enjoy the ride."
-- Fred, 53, married 19 years

"When you go to the store, ask me: 'Is there something special I can get for you?'"
-- Blair, 53 second marriage of 7 years.

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You A Great Healthy Relationship!


Any questions? Ask Glen

10 Things Every Fit Person Does

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Q. Glen, I wonder what fit people do differently from those with excess fat?

A.While genetics does play some role in where fat you store fat, recent studies show you have the ability to overcome genes and express the positive side of a gene. At any given time, a fat cell can swell or shrink, depending more on your lifestyle (eating and physical activity) than your genes.


Since the gene theory no longer holds the weight it was once thought to, where do the differences in attaining a fit body begin?

If you had the chance to spend 24 hours with a fit person, you would observe several key things that they do differently than the average sedentary one. Read on to understand -- and ultimately incorporate -- decisions fit people make regarding exercise, eating and recovery in order to live in a lean, healthy, strong and fit body.

1. Sleep well and wake up naturally. Many fit people arise without an alarm clock feeling energized, rested and hungry. They have set fitness goals and a plan to achieve them. People who are fit fall asleep easier, have more quality sleep and require less sleep than someone who is unfit. Lack of sleep is strongly associated with obesity. Sleeping helps the body repair, rebuild and recover.

2. Get prepared. Fit people pack their gym bags the night before, have clothes laid out for exercise, toiletries packed for a shower, clothes for work and an appointment in their planner for physical activity. They regard their workout appointments as highly as any other business or social commitment.

3. Exercise in the morning. Morning exercisers have the highest compliance rates and are more likely to stick to their program. As the day passes, they have a feeling of accomplishment and pride which is reflected in their food choices, behavior and stress management. Morning exercise is the best way to start your day and ultimately influence many other positive decisions throughout your day.

4. Plan meals. People who are fit and lean have set eating times, plan their meals around their workouts and know what they are going to eat and when. Initially it takes a little work to figure out healthy meals and snacks, but they do not leave eating to chance. Finding yourself headed to the buffet or driving through for fast food in a famished state is a formula for disaster.

5. Rebound from setbacks Fit people do not let one missed workout turn into two or three. They get right back to their next workout and use the added rest to work even harder. They also don’t let one slice of pizza or cake derail their efforts. They move on to the next healthy meal knowing they exercise, sleep and eat well so they can have the occasional indulgence or missed workout without it effecting them negatively.

6. Make lasting lifestyle and behavioral changes. Fit people have become fit over time, not over night. They empower themselves with information about fitness and eating, and adopt one new habit at a time until it's no longer something they work on, but instead something that is part of their daily routine.

7. Separate the psychology of success from self-help snake oil. People who are fit do not fall prey to the quick magical “solutions” to health and wellness. They know living longer, stronger, leaner years is a lifelong process, and they reap the benefits daily. They know if it sounds too good to be true, it is.

8. Lose weight and keep it off. Fit people know dieting alone is not enough to achieve long-term fat loss. Exercise plays a large part in keeping pounds off. With regular exercise, they are likely to keep the weight off for life.

9. Use positive self talk. People who are fit use positive self-talk. They don’t beat themselves up with negative sayings such as “I am fat” or “I am lazy”. Instead, they say “I am strong,” “I am powerful,” “I nourish my body” and “I am thankful to be moving my body.”

10. Set and accomplish goals. Fit people have a realistic goal in mind when they train. For some, it's being a certain size or having a particular waste measurement. For others, it's competing in an event or fund raiser that is near to their heart, like walking for breast cancer or cycling for leukemia. When one goal is accomplished, another is set and there is a deliberate plan to achieve the result.

If you want to live in a lean, fit, strong, unstoppable body, you should choose one of the 10 components listed above and decide to tackle it. Once you have tackled one, move on to the next. Over time, the more of these habits you incorporate, the more living in a fit body will become an everyday reality, and you'll love the reflection that stares back at you in the mirror.

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!


Any questions? Ask Glen

10 Steps to Better Sex!

Ask Glen!

Q. Glen, How can I have better sex?

A.Everyone wants great sex, but how do you get it? It takes a lot of ingredients, such as having the right attitude, trusting your partner and getting over your hang-ups. Yet once you have the elements in place, you can look forward to a more fulfilling sex life.

From letting it happen, to desire and foreplay, psychologist Arlene Goldman, Ph.D., shows us the 10 keys to sexual bliss.

Let it Happen
You can’t force sex to happen, great sex must be allowed to happen. The act of pursuing orgasm breeds performance anxiety, which then undermines sexual arousal.

The idea of goal-oriented sex flies in the face of letting it happen; you end up faking orgasms or having problems with sexual function. So relax and enjoy the process.

Adopt the Right Attitude
Give yourself permission to completely experience sex and its pleasures. That means you must let go of guilt, self-consciousness, judgments and personal hang-ups. Also, forget about your to-do list and be prepared to “fully experience the moment,” says Goldman. In short, “be here now.”

Connect, Communicate, Trust
To feel safe and secure in your relationship, you’ll have to open up and communicate how you feel. Going hand in hand with a sense of safety is feeling empathy toward your partner. It allows you to understand, embrace and communicate more easily. If you want something, you can ask for it. And remember to let go of grievances. “As a colleague said, for a long-term relationship, you need a short-term memory in the bedroom,” says Goldman.

Feed Your Desire
Desire can certainly fade in a long-term relationship -- if you let it. Grocery lists and household chores often get in the way of romantic excitement. So how do you tap into lost desire? The key is finding the triggers that lead to passion. To do that you will have to trick your brain. One thing that helps is novelty, which stirs up brain chemicals linked to arousal and romantic love. Novelty doesn’t require a trip to Paris (though that certainly doesn’t hurt); try a walk on the beach, a visit to the museum, reading poetry in bed, or just calling your partner and saying I love you.

Love Your Body
“My penis is too small.” “My breasts are too flat.” “I’ve gained 10 pounds.” Body image hinders intimacy. You can’t have great sex if you’re self-conscious about your body. Learn to like yourself and all your curves. From there, tap into your sensuality by thinking about what makes your body feel good. How do you feel when your partner touches your neck? How does your body feel to your partner? Maybe that extra weight feels more sensual to him.

Be Adventurous
“You want to do what?” What is inhibiting you from exploration? Now is the time to let go of shame and embarrassment. People are often too serious in the bedroom. You may need to rethink sex and see that it’s actually fun. Share your fantasies with your partner and discover how you can carry them out. Take risks, perhaps by being creative and doing things a little differently. “It’s about learning and experimenting, and if it doesn’t turn you on, that’s OK,” says Goldman.

Foreplay Starts Now
It’s not about copping a feel. Foreplay begins out of the bedroom; in fact, the best foreplay is lovers connecting throughout the day. And the connection doesn’t have to be overtly sexual or even faintly sexual. It can even be as mundane as helping with the dishes -- anything to be more connected. And don’t forget that afterplay is just as important. Rather than jumping up after lovemaking, stay physically and emotionally intertwined.

Make Sex Safe
Everyone needs to engage in safe sex; nothing kills desire faster than worry. If you have a new partner, get to know him or her beforehand, as you’ll need to know where your partner has been. Try to get comfortable talking about safe sex and don’t look at it as a downer. “If you’re worried about having safe sex, you’re not going to have great sex,” says Goldman. You can make sex fun by incorporating condoms into your lovemaking rituals. But also remember that sexuality is more than the exchange of bodily fluids.

Relieve Stress
Every couple needs time to relax. “You have to decompress before feeling turned on,” says Goldman. So consider stress-reducing ways to be together. To do this you may have to rethink your priorities in life. Perhaps you’ll need to make time for relaxation by letting go of other activities. Plan to get away together. Go on a date once a week. Or take a bath together.

Stay Fit
People who get more sex are less depressed. But to do that, you need energy. “If you’re worried about getting enough sleep,” says Goldman, “you’re not going to have great sex.” So it’s important to get plenty of rest, regular exercise and the right foods. In fact, all these things help blood flow to the genitals, which is necessary for arousal.

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Sex!


Any questions? Ask Glen

Fitness Strategies for Every Age

Ask Glen!

Q. Glen, At what age will you stop working out?

A.Never

Every age group has different needs and preferences when it comes to health and wellness. This summer, as we start paying more attention to our bodies and our eating habits, let's make the commitment to make this a lifetime endeavor.

I've designed a fitness plan that takes into consideration each decade of your life.

One of the biggest misconceptions is that we shouldn't be doing certain exercises at certain ages. In reality, it's more of an issue related to how we perform the exercise -- not elimination of it. One can weight train at any age, perform cardio at any age, stretch at any age, compete in athletic events -- yes, at any age. However, as one ages, one will need to lessen intensity, weight poundages, etc.

Aging is determined by one's capacity and not simply by counting the numbers of years of one's life.

20s

Fitness:
One should be creating a solid foundation of strength training to improve muscle and strength, cardiovascular exercise to improve endurance, and flexibility exercises to improve mobility.

In order to maintain life-long consistency, try to design a routine based on fun activities such as weekend volleyball on the beach, hiking, mountain biking, etc. If pitching a tent on a treadmill sounds boring, then think "outdoors" and "fun." Adding two to three days of strength training will balance out your program.

Watch Out For:
Even though you're in your 20s, it doesn't mean you have a license to perform exercises in haphazard form. Many people get injuries in their 20s that last a lifetime because they didn't pay attention to proper form. Exercise technique is critical in this decade in order to avoid life-long injuries.

Looking Ahead:
An improved look to the body usually occurs in one's 30s -- if consistency of exercise has been maintained. However, if you've been sedentary and remain so, you'll lose flexibility, muscle mass and overall energy. Even women who've given birth in their 20s or 30s can regain a fit body if they've maintained consistency.

30s

Fitness:
Strength training, cardiovascular exercise and flexibility exercises remain the foundation. Take complete rest days between workouts when beginning a fitness routine, and vary the workout program. For example, two days per week of biking, two days of strength training, or two days of tennis and two days of strength training. Don't let go of the activities you used to love to do such as hiking, swimming, golfing, tennis, etc.

Watch Out For:
If one has been sedentary, then easing back into a fitness program is best. If you were active in your 20s, don't try to duplicate what you did at that time. Your best strategy is one based on natural progression, proper exercise form, plenty of rest and recovery, and a slow building of strength and endurance. This is a period where injuries can occur if you jump immediately back into a program that you did in your 20s.

Looking Ahead:
You can glide into your 40s with a body that looks and feels like you're in your 20s if you maintain consistency with nutrition and workouts. It doesn't take a lot -- just three or four days per week of moderate exercise and control of your weight. If you don't, then you may experience joint pain, loss of energy, skin that looks unhealthy and a more rapid ageing process.

40s

Fitness:
Much of the population becomes sedentary in their 40s due to work pressures, family responsibilities, etc. However, the basic foundation of strength training, cardiovascular exercise and flexibility exercise should remain throughout one's entire life. Trying to keep with the "fun" activity philosophy will help to maintain consistency. Activities with the entire family such as hiking, biking and playing Frisbee are great ways to regain fitness. Strength training sessions of two to three days per week with moderate weights and moderate cardio for 30-40 minutes three to five times per week are all that's needed. Including exercises for the core (lower back and abdominals) should also have a focus. The core of the body is the main center of strength.

Watch Out For:
Into one's 40s, one can still work out with intensity, but special care must be taken with injury prevention. Exercise form becomes more critical, and one should not place excessive stress on the joints. Excessive body fat increases risk of heart disease, prostate cancer in men and many other ailments. Maintaining a stable and healthy weight becomes even more important.

This is a decade when one needs to train smart, and genetics play a big role during this time -- meaning, some people will be able to do more and work out harder than others. Some will need to do a bit less. Listening to your body's responses related to intensity, activity, rest, etc., is critical. The focus should be on feeling strong, energized and well rested.

Looking Ahead:
In the past, 50 conjured up images of being "older," but the prevailing evidence related to consistent workouts, smart nutrition and less stress shows that the old 50 is the new 35

If you've been sedentary and you ease into a fitness program, you can expect renewed energy, increased strength and an invigorated state of well being. If you gain excessive weight and you remain inactive, 50 become 60 -- just the opposite with moderate and consistent exercise.

Loss of flexibility may also appear in one's 40s, so introducing yoga, Pilates and more advanced stretching exercises is recommended.

Given a sedentary lifestyle, strength begins to decline at about 15 percent per decade between age 50 and 70. This can be curtailed with strength training and regular moderate cardiovascular sessions.

50s

Fitness:
Most people think that they have to stop performing certain activities in their 50s, but this a myth. One should maintain or even begin a strength-training program in the 50s. However, weights should be of moderate poundage and emphasis placed on form and technique. Weight training helps to build muscle, increase bone density and burn lots of calories.

For most of your life anything fun has always motivated you, so why stop now? Power walking outdoors, joining a walking club, and even working with a personal trainer two times per week can be of benefit.

Core exercises, flexibility and balance exercises should play a role in one's program. This strategy will create and maintain a more fit, flexible and balanced body as one ages

Watch Out For:
Joint health needs to be carefully watched in one's 50s. Also, one should incorporate rest days after more intense workout days. Vary the rate of intensity during the week, so multiple higher intensity workout days don't follow back to back. A stable body weight will keep blood sugar normal and reduce your chances for illness. Never do more than you should and keep your ego in check. This is a time to live in a state of health and wellness, not to set Olympic records.

Looking Ahead:
Beyond your 50s is a time to be maintaining strength levels, endurance, energy and listening to the body at all times. No need to try and set strength or endurance records and place excessive stress on the immune system. Beyond your 50s does not have to equate with "going down hill." Many people maintain remarkable strength, energy and endurance well into an advanced age.

Beyond

Fitness:
Strength training every other day, light to moderate cardiovascular intensity three to five times per week for 25-40 minutes and flexibility are good health prescriptions during this time. This is a great time when people who want to become fit to gravitate to activities that are enjoyable and those that even involve groups such as walking clubs, tennis clubs and even dance lessons. Strength training should be performed two to three alternate days per week and never to muscular failure in order to preserve the joints and protect bones.

Focusing on core strength, flexibility and overall balance remain vital during this period.

Watch Out For:
Joints are susceptible to injury during this time, so pay careful attention to exercise form and never use more weight than is comfortable. Cardiovascular exercise should be performed with moderate intensity, and one should always be able to carry on a conversation. The key is to bolster the immune system, not diminish its capacity.

Looking Ahead:
This should be a period of fun, pleasure and pure enjoyment through activity. Strength training, cardiovascular health and flexibility are always to be practiced. Regular check ups combined with consistent moderate amounts of exercise and a healthy nutrition program can keep you younger than you would have ever imagined.

I am also 49!

Remember, it's how old you feel that really counts.

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!


Any questions? Ask Glen

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!


Any questions? Ask Glen

Staying Motivated with Exercise and Diet

Ask Glen!

Q. Glen, How do I stay Motivated?

A. The number one challenge people face when it comes to losing fat and toning their muscles is staying motivated.

It is hard to get up every morning or go to the gym after work. How do you learn to stay motivated when there are so many important considerations?

On thing you’ll find about Tone The Muscle is it provides you with the information you need to stay motivated.

Motivation for many, comes from within. How do you find or discover your inner motivation? Here are a few simple ways.

1. Write down your weight loss goals.
   
2. Place your goals in prominent places.
   
3. Create a timeline for completing them.
   
4. Write down your favorite exercises.
   
5. Mix up the exercises you do every day.
   
6. Discover new exercises you haven’t tried before.
   
7. Find a motivational partner to encourage you.
   
8. Remember to write new goals as you reach old ones.
   
9. Find a friend to work out with.
   
10. Tell others what you plan to do, so you commit to it.

The key to motivation includes writing down your goals and creating a timeline for completion. It’s not enough to simply think about losing fat, you have to actually figure out how to do it.

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!

Any questions? Ask Glen