Category Archives for "weight loss"
December 4, 2017
- in fitness , solo show , weight loss by allan
11 Best home exercise equipment
When deciding what is the best home exercise equipment, you will need to consider three things (and I'd recommend doing them in order):
- What is your fitness goal? The equipment you own should complement your health and fitness goals. Otherwise, you're never going to use it.
- How much space do you have? Most of the equipment I recommend on this episode won't take up too much space (except maybe the rack). If space is really an issue, I would tell you to join a gym. Let them manage the space and all of them are going to have most of the equipment we'll discuss today.
- What is your budget? I'm a big fan of used equipment. So many people buy some equipment, all with good intentions, only to let it collect dust. They decide to get rid of it. You can often get good equipment for pennies on the dollar. They just want this reminder of what could have been out of their house. You win!
11 best home exercise equipment *
1) Resistance bands
Resistance bands are first on my list because they are so versatile. You can take these with you when you travel and get a full body workout with just bodyweight and a set of resistance bands.
2) Jump rope
You probably didn't expect a jump rope to be on my list. But for very little money, a jump rope is a great piece of equipment to have. You can use the jump rope as a warm up, do some jump rope as a part of a circuit training workout, or even use it for a High-Intensity Interval Training (HIIT) session.
3) Mat
Yes, when working out, you're going to have to get on the ground from time to time. Just do it, it is good for your mobility, balance, and core strength.
4) Dumbbell Set
Now is where you'll likely have to start spending some money. New dumbbells usually go for about $1 per pound. Look for used equipment at a store like Play It Again or look on Craigslist or local Facebook buy and sell groups.
A dumbbell set is also going to take up some space. Some folks enjoy the adjustable types that don't take up much space, but I find them clunky and uncomfortable.
5) Foam roller and lacrosse ball
Yes, you should work on mobility as often as you can and having the right tools at home to do that can do wonders.
6) Adjustable bench
When I'm strength training, I find myself on an adjustable bench nearly half the time (okay, maybe more if you count the time I sit down to catch my breath after a set of heavy deadlifts). But this one might fall closer to the line of “good to have” rather than “must have.”
7) Barbell and weights
Okay, now we're starting to get serious about building/maintaining muscle and getting stronger. That's a good thing! A good barbell and weight set will last you a lifetime. You can start with the cheap plastic covered concrete and work your way up. But I really think an investment in a decent Olympic sized set (Olympic relates to the size of the hole in the plates).
8) Power Rack
This will be the biggest purchase I'll recommend. I think power racks are among the best exercise equipment investments you can make. It allows you to push more weight with a safety bar to protect you. If you work out alone, and want to start pushing more weight (bench press, squat, overhead press, etc.), you should strongly consider getting a good power rack (mine even has a pull up bar).
Yes, this is a space hog, but I love it. It also gives me more utility from my exercise bands and TRX straps (later one the list).
9) Adjustable kettlebell
Unlike adjustable dumbbells, I do think adjustable kettlebells are worth it. They make owning a set of kettlebells less expensive and use much less space.
10) TRX Straps
The great thing about these straps is how they can make bodyweight exercises so much better. From beginner to advanced, there is almost an unending variety of exercises you can do. They are a bit pricey, so you may want to shop around for generic versions.
11) A tablet (Kindle Fire or iPad)
What? How can this be on a list of best exercise equipment? I have tablets on the list for a few reasons:
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- If you're working with an online coach like me (https://40plusfitnesspodcast.com/train/), then your workout will be detailed online.
- You may want to look up an exercise video to get a feel for the proper form.
- You may use the tablet to log your workout sets and reps.
- You can use a timer on the tablet to keep up with your rest between sets or to time your interval workout.
Obviously going out and getting all of these at once can be quite an investment. I recommend easing into it and picking up equipment as you go. Spreading the investment out will also help you make sure you get the most use out of the equipment. There's nothing worse than having bought something only to set it in the corner and never use it.
* Note: Each of the product links on this page is to an affiliate offer. I will get a small commission for each purchase you make. It won't cost you more and I've searched to find the best deal I could find.
Another episode you may enjoy
November 20, 2017
- in fitness , health , solo show , weight loss by allan
Making it through the holidays
The holidays can be a very tough time to stick to your new lifestyle choices. We use food to celebrate. Unfortunately, the types of foods we eat during the holidays are often unhealthy and fattening. On this episode, I'll share some tips to help you make it through the season.
Pre-fill the tank
When you know you're going to attend a party that will have a barrage of sweets and bad foods, drink some water and eat some good fats, fiber, and a bit of protein. This will satiate your hunger. That way when you're at the holiday party, you won't be hungry and you won't eat nearly as much bad food.
Mini-portions
It can be uncomfortable to be the only one not partaking in the pie. Split the portion or just take a mini-portion of the food you want to eat.
Go slow
Don't do mindless eating. Savor each bite, enjoying the flavor. This also allows your satiation hormones to do the signaling.
With alcohol, have a glass of water between each drink. The water will help you stay hydrated and will likely reduce the amount of alcohol you drink.
More movement
While you cannot out exercise a bad diet, during times when you are taking in more calories, you should make an effort to move more. Take some time to walk around and enjoy the sights and sounds of the season. See the lights and decorations. Do some window shopping at the mall.
Focus on friends and family
This season is really all about being thankful and enjoying time with friends and family. Make this more about them than about the food. Don't stress about whether you're eating too much or eating the wrong things. Enjoy the holidays!
Another episode you may enjoy
August 7, 2017
- in guest/interview , weight loss by allan
Lose your menopause belly with Shawna Kaminski
Lose Your Menopause Belly by Shawna Kaminski is a short book that is jam packed with consumable and powerful information and action steps for women who seek to lose their belly fat and become healthier.
Shawna explains that as we age, our anti-aging hormone or human growth hormone naturally decreases. This is called somatopause, and is often to blame for aging issues we experience. The first outward symptom is increased belly fat. The best way to counteract this is to naturally increase HGH levels, which can be achieved through a moderately intense workout.
Choosing the right type of exercise is important, and higher intensity exercises will burn calories for an extended period of time even after you’re done exercising; this is called excess post oxygen consumption. Additionally, you are also building resistance and strength.
Shawna also shares a few key ideas from her book, including:
- Using the HALTS (hungry, angry, lonely, tired, stressed) methodology in staying mindful of the eating choices we make.
- Incorporating the 10-minute rule for when you don’t feel like exercising, but committing to at least 10 minutes of activity which will get you moving and hopefully encourage you to finish.
- The snowball effect of encouraging small changes in diet and exercise over time to begin seeing positive results and encourage forward progress.
Shawna also warns that the scale is not the ultimate measure of health, as it doesn’t account for body composition. A combination of numerous measures such as one’s complexion, blood work, and how one feels may be better metrics. Shawna recommends approaching goals with a focus on the process rather than outcomes, as one always has control over the process itself.
To connect with Shawna Kaminski or to learn more about Lose Your Menopause Belly, visit http://www.loseyourmenopausebelly.com. You can also find Shawna on Facebook and on Instagram.
Sponsor:
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Another episode you may enjoy
June 12, 2017
- in guest/interview , health , weight loss by julie
Starting your wellness project with Phoebe Lapine
Phoebe Lapine is a food writer and the author of The Wellness Project, a sort of memoir and guide describing her journey to better health.
Phoebe spent a year addressing her health issues and the approaches she took to reclaim her health after being diagnosed with Hashimoto’s Thyroiditis, an autoimmune disease that affects the thyroid gland. She decided to go the slow and steady route with her lifestyle change. She reached out to people she knew in the wellness space and developed a 12-month curriculum that covered digestive health, hormone health, alignment, sleep, hydration, and much more. Her goal was to focus not only on food and exercise, but to look at every piece and determine how they fit together moving forward in creating a healthier lifestyle. The Wellness Project describes this journey and her outcomes.
One of Phoebe’s first experiments was giving up sugar, alcohol, and caffeine. If we are not metabolizing caffeine correctly, it can cause an estrogen dominance which can be problematic for the thyroid. She made the decision to abstain from these things for a while, and incorporated them back in moderation.
Phoebe also discusses hydration tips. If you’re drinking a lot of water, you have to make sure you have something else in your body to absorb those minerals; Phoebe recommends fiber. Have a glass of water with lemon juice and sea salt upon waking up in the morning to jumpstart your hydration.
She also shares a few diet tips:
1. Try an elimination diet.
2. Eat organic when you can.
3. Keep a food journal.
4. Eat plants and vegetables.
5. Make sure you are eating high-quality meats.
Phoebe recommends daily meditation and journaling to manage stress and practice gratitude.
To connect with Phoebe Lapine or to learn more about The Wellness Project, visit http://www.feedmephoebe.com or http://www.phoebelapine.com.
Another episode you may enjoy
June 5, 2017
- in health , solo show , weight loss by allan
Meal timing for weight loss and health
What is the best meal timing for weight loss and health? This question comes up quite a bit online. It is one I find very hard to answer in a simple Facebook post, so I decided to dedicate a full podcast episode to it.
What is the best meal timing for weight loss and health? This question comes up quite a bit online. It is one I find very hard to answer in a simple Facebook post, so I decided to dedicate a full podcast episode to it.
I view eating windows as a continuum much like the political spectrum. There are different approaches and people are very passionate about defending their place. Few people are able to objectively look at the full spectrum and see the benefits of each.
The meal timing for weight loss and health spectrum is:
- Six small meals – timing multiple small meals throughout the day to avoid getting hungry.
- Workout meal timing – having carbs before the workout and carbs and protein immediately after the workout.
- Three main meals – having three meals with no snacking permitted.
- Intermittent fasting
- 16/8 Intermittent fasting – limiting eating to an eight hour window each day.
- 5×2 Intermittent fasting – eating normally for five days and having two very low calorie days per week.
- Extended fasting – fasting for 24 hours or more.
Most people approach meal timing for weight loss. Before you can effectively lose weight, you'll have to manage your hormones. Understanding your hormone profile will help you decide where you should be on the continuum. Most of the approaches are focused on managing blood sugar and thereby insulin.
Lifestyle also plays a big role in determining which meal timing works best for you. I am often on a 16/8 intermittent fasting approach. I opt to skip breakfast and have a good lunch and dinner because it would be odd to not be eating when my wife is taking dinner.
All this said, being a sugar burner or fat burner will have the biggest role in determining which meal timing approach you can stick with. Frequent meals spaced throughout the day works best for sugar burners. Fat burners are often more comfortable with intermittent fast and extended fasting.
Another episode you may enjoy
May 12, 2017
- in guest/interview , health , weight loss by allan
Manage your microbiome with Danielle Capalino
Danielle Capalino is a nutritionist specializing in digestive health and the author of a new book entitled The Microbiome Diet Plan.
Danielle describes the microbiome as a collection of mostly bacteria and other microorganisms that live all over us and inside of us. The bacteria inside our intestinal tract serves a variety of important functions including maintaining a healthy weight, maintaining the immune system, producing certain vitamins, and absorbing certain fibers.
Bacteria can be good for us and is vital for our health. However, antibiotics are given out like candy in this day and age, many times when we don’t need them. They do not discriminate and will kill both the good and bad bacteria alike.
Danielle discusses a few guidelines for managing your microbiome. These include:
1. Choose high fiber carbohydrates
2. Eat more plants
3. Eat fermented foods such as pickles and sauerkraut
4. Limit your meat intake
5. Avoid gluten, sugar, and food additives
6. Cultured dairy products are included
7. Consume alcohol in moderation
The six-week program to revitalizing your gut health is broken into two phases. Each phase lasts for three weeks. In both phases, the diet includes rich and fermented foods. However, in the first phase, no added sugar or meat are included. In the second phase, some honey, maple syrup, and meat is added back in.
Danielle recommends making the plan work for you. If you can follow the plan 80% of the time, you are still being successful. Try to use the principles in situations when you have to adjust.
The book includes a shopping list, lists of snacks, and a meal plan for each week. To connect with Danielle or to learn more about The Microbiome Diet Plan, visit www.daniellecapalino.com or reach out to her on Twitter, Facebook, or Instagram.
Another episode you may enjoy
May 5, 2017
- in solo show , weight loss by julie
How to keep the weight off
On this episode of the 40+ Fitness Podcast, I respond to a Facebook Group member question. How do you keep the weight off after you've lost it?
- KEEP AT IT – If what you’ve been doing has been working, keep doing what you’re doing. Find your comfortable set point where your body wants to be and work to maintain that weight.
- REVISIT YOUR WHY – Make sure that your why is solid in your mind as why you wanted to lose weight and be on this journey. Use this to help you stay on this path.
- SET NEW GOALS – Find a new fitness goal that will keep you active and excited. Keep moving towards something.
- FIND FIT FRIENDS – Surround yourself with like-minded people to keep you engaged and accountable.
- THROW AWAY YOUR FAT PANTS – You don’t need the reminder and you won’t be needing them again!