Fit Over 40 book overview

In the first part of the book, Jon Benson describes his own personal struggle in transforming his body and health. He tells the readers about his own experiences and struggles because of his former inactive and undisciplined life. The best thing about the book is that it talks about various people who have changed their lifestyles and training programs. The book features 52 role models of different ages who became more fit and healthy by following the Fit Over 40 Diet Program. There is the story of a 77-year old woman who now competes in body building competition and a 62-year old man who is more physically fit than he is at 22. The stories of these people are excellent motivational and inspirational tools for those who think getting a fit body is already too late for them. Jon’s co-writer, Tom Venuto, concludes the book with tips and “how to” articles about nutrition, weight training, supplements, gaining muscle, and losing fat. Here, Venuto discusses the mindset, which is a key in any successful weight loss program. Venuto explains how people’s mindset can spell the difference between a successful weight loss plan and an ineffective one.

The program

Diet Over 40 is not just about the different tips on dieting and working out in order to get a healthy physique. The program emphasizes the importance of having the right mindset. The program is initially focused on training the mind, and getting inspiration and motivation from other people. According to the program, there’s actually no age limit to getting healthy. You can get a fit body at any age. The book says that it is not age that makes one frail, but it is actually inactivity. Like other weight loss programs, Fit Over 40 also gives importance to the elements of getting a healthy body such as working out and dieting. The program focuses on the 5 Pillars of Anti-Aging such as weight training, aerobic activity, flexibility, recovery and renewal, and nutrition. On top of these, the program also gives importance on having the right mindset.

The best thing about the Fit Over 40 Diet Program is that it is not just a usual weight loss plan in which you are commanded to go to the gym and do rigid exercises or strictly stick to a fruitarian or vegetarian diet. Fit Over 40 emphasizes that working out and following diets are not everything about losing weight. This at home weight loss program is actually about physical fitness as something that can be achieved by the power of the mind.

Types of Hollywood diets and at home weight loss programs

The Hollywood diet is also called the celebrity diet. There are many variations of this diet. Usually, the diets under this category are low in carbo and calories. The diet programs popular among celebs emphasize meals high in protein and fat. The diets are mostly vegetables and fruits such as grapefruit and cabbage. Below are some of the popular weight loss programs among Hollywood celebs.

The South Beach Diet

This diet is composed of three phases. In the first phase, carbo is cut out. For two weeks, you are not allowed to eat carbo-rich food such as rice, bread, pasta, potato, and baked goods. Cakes and sugar-rich stuff are also a no-no. This also holds true for beer and alcoholic drinks.

The GI Diet

This weight loss plan was developed by a nutrition professor at the University of Toronto, Dr. David Jenkins. The GI stands for glycemic index, which measures the speed at which foods are broken down to form glucose. The foods that are high in GI breaks down easily and leaves you hungry. The GI Diet focuses on the low GI food. The food low in GI breaks down very slowly and leaves you satisfied for a long time.

Zone Diet

This diet was popularized by biochemist Barry Sears. The diet advocates the consumption of calories from carbohydrates, protein, and fat in a well-balanced ratio. It is said that Jennifer Aniston, Renee Zellweger, Cindy Crawford, Charlie Sheen, Tom Cruise and Maribel Guardia in addition to Levi Leipheimer, BJ Penn, and Tiger Woods are Zone dieters.

As a fit physique and healthy body are some of the most important assets of celebrities, dieting becomes a trend to many celebs. The above diet methods can be used by anyone, celebrity or not. The most important thing to remember is that dieting does not mean starving yourself. You still have to make sure that you don’t skip meals. You have to eat if you feel hungry. Aside from the diet, you also have to do physical activities that could burn your fat and tone down your muscles for a sexier and healthier look. You have to choose a diet that best suits your food preference.

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Choosing abs-friendly diets

One of the best ways for you to trim down that flabby stomach is to lose weight first. You can accomplish this by planning your diet carefully, so you end up consuming lean, healthy choices that will keep you feeling fuller without the added calories. The Abs Diet by David Zinczenko, for example, emphasizes on the consumption of power foods, such as healthy nuts, beans, green vegetables, olive oil, and lean meats. By making smart food choices, you are one step closer to your goal.

At home weight loss for women

Having bulging, flabby abs is one of the many things that women contend with once they start gaining weight. The battle against the bulge seems to have no end, and it is for this reason that more and more women tend to slave all day in gyms, paying for expensive memberships and training sessions that don’t seem to get any real results. For abs-toning and effective weight loss at home, it is best to increase cardio workouts. Also, saturated fats should be eliminated from the diet and sodium consumption should be kept to a minimum. Water should be consumed in high amounts, and as much as possible, starchy carbohydrates should not be consumed alongside protein and fats.

Abdominal exercises you can do right at home

The key toward maintaining a leaner physique and consequently a firmer midsection is doing regular cardio workouts. This increases your endurance and burns the fat so you can focus on toning your abdominals. Cardio exercises such as working on the treadmill, running, kickboxing, and dancing can be done right at home or within your neighborhood, saving you a lot of money. By training the abdominals furthermore and doing regular resistance training, you can slowly work on improving the muscle structure of your abs.

For the upper abs, you can perform the basic crunch, decline crunch, or cable crunch. To trim and tone the lower abs, reverse crunch, hanging leg raises, and reverse decline crunch are all considered helpful. Finally, for the obliques, side crunches, Swiss ball side crunch, and decline twist are best.

Achieving a flatter and firmer tummy is always possible, but not without the right diet, exercise, and the right attitude. Losing weight is an important first step to getting killer abs. With the right diet plan and sets of exercises you can easily do so at home.

At Home Weight Loss Exercises

With muscle building exercises, you should work out all major muscle groups to get a good result. A good home exercise program should include workouts for your arms, abs, legs, and buttocks. By doing these exercises, you can raise your overall level of fitness as well as lose weight.

* Crunches

For your abs, simple crunches will do for the beginner. Start by lying down, with your knees bent and your feet flat on the floor. Gently holding the each side of your head, suck in your abs (like when you’re posing for pictures, for example), then while looking at your knees, raise your head and shoulders off the floor. Use your ab muscles to do this, not your back or neck or you’ll strain yourself and won’t be working out the area you want. Hold this position for around 10 counts, then slowly lie down again. Repeat this 12 to 15 times.

* Lunges

The muscles in your legs and buttocks will get a workout simply by doing lunges. Starting from a standing position, with your hands at your sides and your feet about a hip-width apart, step back with your right foot, and then lower yourself until your left thigh is parallel to the floor. You should feel the contraction all throughout your butt, thigh, and leg. Push back to your original standing position, then repeat this by stepping back with your left leg. If you want to make this exercise more challenging, do it while holding a dumbbell in each hand.

* Biceps curl

Work out your arms with a simple biceps curl. Holding a dumbbell in each hand, lift the dumbbells while keeping your elbows tucked close to your body. To exercise the back of your arms, or triceps, take one dumbbell and, gripping it with both hands, hold it above your head. Lower the dumbbell behind you until your hands (with the dumbbell) are level with your elbows. Feel the contraction at the back of your arms. Raise the dumbbell again, and repeat this exercise at least 12 times.

By alternating these muscle building exercises with your cardio workouts, you’ll lose fat and achieve healthy weight loss.

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While dieting at home, going overboard when it comes to your doses of sugar is very possible since there is no one to tell you when you have reached your limit. Since sugar is an important part of your diet and since it is not easy to completely eliminate it from some food preparations, some at home weight loss experts recommend that you reach for sweet veggies whenever you feel a craving for something sweet.

Sweet vegetables that reduce your intake of sugar

Some examples of sweet veggies are carrots, corn, sweet potatoes, beets, onions, and winter squash. Some of these may be added to food preparations in order to reduce the amount of sugar required for the recipes.

These may also be made into juices, which may be taken during breakfast or as snacks. In addition to reducing your sugar cravings, these vegetables also contain vitamins, mineral, and antioxidants that are good for your body’s health. They also help in efficient food metabolism that can lead to healthy weight loss.

Other strategies to lower sugar intake

* Aside from veggies, eating fresh fruits can also help satisfy sugar cravings. Peaches, pineapples, mangoes, plums, pears, red grapes, blueberries, and watermelon are great substitutes for food preparations that have sugar. Natural fruit juices are also good for your sweet cravings.

* When drinking coffee or tea, choose flavored varieties such as vanilla-flavored coffee or orange or peach herbal teas. The flavors mask the bitterness of the products, thus, eliminating the need to add a lot of sugar.

* Reduce the amount of salt in your diet. Aside from the fact that salt will not help you lose pounds or weight, too much of it will make you crave for something sweet.

* Can’t get rid of your sweet cravings? Look for sugar alternatives to add to your food preparations. These artificial sweeteners have aspartame that does not increase your blood sugar levels.

There are many reasons why doctors and dietitians advise the inclusion of fresh vegetables in the diet. Aside from the nutrients that they give, some have a hidden ability to reduce the need to take another sugar-containing product.

Here are some of the things you need to look for when choosing an online at home weight loss plan:

1. Reliability – Before choosing an online program, you need to make sure first that if it is actually backed by scientific studies and research. Reading up on user reviews and comments will help you make a more informed decision.

2. Flexible weight loss plans – It is important for anyone trying to lose weight to find a weight loss plan that fits his or her lifestyle. Different people have different preferences, budget, cooking styles, and even workout requirements. An online weight loss program should provide you with easy-to-customize diets, which you can tweak according to your needs.

3. Excellent support – Starting on a new diet plan can be challenging for many, especially if you don’t have access to the needed information. Make sure that the online program provides live support from nutritionists and trusted dietitians. This will help you complete your diet plan until you have reached your weight loss goals and also help you maintain an ideal weight.

4. Easy access to weight loss tools and information – A good online program should provide excellent tools such as calorie calculators, custom recipes, expert information on nutrition and fitness, and even home exercise suggestions. Everything you need should be provided by the program so that you don’t have to waste your precious time in an expensive fitness center or gym. Successful weight loss begins by adopting an effective diet plan, one that you can see yourself maintaining for a long period of time.

Choosing an effective online weight loss program can be helpful, but you need to make sure that you are getting everything you need from the program, for a guaranteed successful and healthy weight loss.

At Home Weight Loss Strategies

If you are looking for a way to slim down successfully, there are many things you can do to jumpstart your weight loss journey at home. With a few at home weight loss tricks, you can actually shape up without spending huge bucks at some boring fitness center. Online weight loss programs are readily available, and all you need to do is to find a specific program that works for you. Here are top five reasons why online diet programs are highly valuable:

1. Web based diet programs are convenient.

One of the biggest reasons why people don’t push through with their weight loss objectives is inconvenience. Online programs for fat loss however are convenient, since they are easy to find on the Internet. If you feel the need to go back on a specific part of the program, you can easily do so by checking readily available sources online.

2. You can choose which types of food you can include in your diet.

Contrary to the misconception that weight loss diets have strict requirements when it comes to food choices, some diet plans actually allow you to choose the foods you really want. Diets like the South Beach and Atkins allow you to purchase food items from any grocery store, although there may be certain restrictions on your diet plan.

3. You can get menus which are low in carbohydrates and rich in lean protein.

In order to lose weight, a low carb diet is very important. An online weight loss program will give you a diet plan that is low on starch but high on protein for successful fat loss.

4. Weight loss programs are for the long term.

One of the biggest benefits of these online programs is that they provide long-term weight loss solutions. Crash dieting may be effective for the short term, but if you want long-term weight loss, you need to choose a diet you can maintain over a longer period of time.

5. These are easy to maintain at home diet plans.

Finally, weight loss programs online are easy to follow, without having to leave your home. In fact, you can say goodbye to expensive gym memberships and strenuous exercises. Since these programs are made to suit the different lifestyles of dieters and weight watchers, you can easily find a program that works best for you. This will result in fast and healthy weight loss that is sure to give you more confidence.

Weight loss foods that also make your heart healthier

1. Fresh fruits and vegetables

Fresh fruits and vegetables are better than eating processed ones. Processing can strip off nutrients that are also important to your diet.

Some fruits and vegetables that you should include in your diet are apples, legumes, onions, and walnuts.

2. Healthy sources of protein

Proteins are needed for muscle buildup and repair. Meat and fish products are still the best sources of protein. However, when eating meat, consume only the lean portions. This means opting for skinless chicken breast cuts and low-fat dairy products.

3. Oats

A cup of cooked oatmeal can reduce the amount of bad cholesterol in the body. Oats contain the soluble fiber beta glucan, which helps decrease the levels of cholesterol.

4. Sources of good cholesterol

HDLs (high-density lipoproteins) are cholesterols that are good for the body. These are found in olive oil and canola oil. These oils also contain antioxidants that help fight LDLs (low-density lipoproteins) or bad cholesterols.

Foods that you should take away from your diet:

Stay away or reduce your intake of saturated fats and trans fats. These are found in fatty meat portions and other animal products. It is always best to choose fat free varieties. Also, choose steamed foods over fried or processed baked ones.

Other fitness tips for a healthy heart:

1. Quit smoking

Smoking increases your risk of having cardiovascular diseases. As part of your move toward losing weight, take steps towards eliminating cigarettes from your life.

2. Have good oral health.

Unknown to many, good dental hygiene also decreases the risk of heart diseases. Many studies show a relationship between gum disease and heart attack. Brushing and flossing your teeth and routine dental checkups can do more good to your body than what is generally known.

Losing weight should not mean neglecting the health of internal organs. Moreover, if weight loss is done the right way, it should make the heart and internal organs feel healthier and younger.