How To Get Rid Of Arm Flab

[ Editor's Note:  Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]

Got arm flab?

Know someone who does?

Some women I know with a healthy sense of humor refer to it as “their wings” because their arm flab flaps when they walk or jog.

It’s time to get rid of your wings ladies…

… and guys, listen up:  You are not immune to arm flab. Even if your don’t have any, the tips I’m about to give will help you build stronger arms.

Before I go any further, I have to tell you about Marty Web.

Marty looked like … well, your typical 59-year-old housewife. Actually she looked a bit worse.

She was a good 80 pounds over her ideal bodyweight. And she had her wings…

… big time wings. Loads of arm flab.

That was at age 59.

At age 61… wow. Different story.

Marty transformed her body to such a degree that even I could have never guessed she was an OUNCE overweight!

Her story and 52 others just like her, male and female, are in my first book — and my best-seller Fit Over 40.

I’d like you to read more about it here –

http://www.fitover40.com/go/lenyrp1 <— cure for arm flab

Marty replaced her “wings” with toned, beautiful arms. And you can too.

She has two pages in Fit Over 40… too much to cover in an email… but here’s the basics to get you started:

1. You have to get your nutrition down pat. Most people think that the flab on their arms (or anywhere for that matter) can be solved by “turning it into muscle.”

This is not true folks. Fat does not turn into “anything”. It is used for energy. Period.

Muscle is muscle. Fat is fat.

You must use low-insulin nutrition like I recommend in all my books, including Fit Over 40, to lower your bodyfat. For ladies, the back-of-the-arm bodyfat is often the last bit to go.

But I promise — it will go. I can go for anyone. Marty Web and dozens of other ladies in Fit Over 40 prove that in living color… and they share how they did it.

Low-insulin nutrition means eating more protein-rich foods, foods that are not processed, and plenty of tasty veggies. But it does not mean you cannot have your pizza and burgers here and there. I do every week and my bodyfat is low.

2. You must train your triceps. The back of the arm is made of three muscles called the “triceps”. You have a long head, a medial head and a lateral head that form the triceps muscle group.

If you cannot access a gym, you can do plain-old pushups to work all three heads of the triceps. Here’s a few tips. First, if you cannot do a pushup with your legs straight, start by doing them on your knees. Work up to straight-legged pushups.

Second, do one third of your reps with your hands facing away from your body, one third with your hands facing toward your body (fingers pointing toward you) and the final third with your hands in the “normal” pushup position, facing the same direction as your body. This will work the various heads nicely.

If you have access to a gym, see the exercises for the triceps found in my book Fit Over 40:

http://www.fitover40.com/go/lenyrp1 <— say good-bye to arm flab

3. Finally, you have to have a role model. Find someone like Marty who has lost their wings and use their success to inspire you.

Put these three things together and you too will be “grounded” — wingless, but with a lovely pair of arms that never jiggle and look fantastic.

Man Boobs!

3 quick questions:

1. Are you a guy or do you know one close to you over the age of 35?

2. Have you or he looked at your/his bare chest lately?

3. If so… did you see them?…The dreaded….

“Manboobs”?

Obviously if you are female this is not an issue. But for us men, “gynecomastia“, often jokingly referred to as manboobs (we can thank “Seinfeld” for that) is anything but funny.

From this point on, I’ll refer to it as “MB” if that’s okay by you.

MB is not an age thing. It can occur at almost any time in life. However, for those of us over 35, it is more common.

This is just one of the many symptoms of “andropause”, or “male menopause.”

When you age your testosterone levels decline…and more than that the testosterone gets “weaker” due to an imbalance between it and estrogen.

When you combine that with our modernized “estrogen-rich” environment that Dr. Holly Lucille frequently lectures on, you have a problem.

A big MB problem.

MB is associated with lack of drive (you know what I’m talking about guys) and excess bellyfat due to the estrogen.

Even more serious:  Excess estrogen has been positively linked to prostate cancer.

Yep. MBs are not so funny after all.

Check out Dr. Lucille’s NaturaPause Audios. There is an entire audio dedicated to male menopause and natural solutions that really work.

Most do not work worth a darn.

Hers does.

http://www.naturapause.com/go/lenyrp1 <— no more MBs!

Chi Machines

When beginning to lose weight you need to develop a road map,  if you will, detailing how you plan to do this and you need to learn about and use the tools that will most benefit you in this endeavor.  Start with the first step.  Develop a plan of action.  Start by evaluating your goals  and keep them realistic.  Do you want to fit into your old jeans or keep up with your younger friends in a pickup basketball game?  Maybe you just want to feel better about yourself.

After setting goals, you should begin to consider how to make your goals come to life.  For most people, a change in lifestyle, through diet and/or exercise, is needed to reach long term weight loss goals.  An option for some may be using different tools to assist you.  A Chi Machine can make a great addition to your new, healthy lifestyle.  Chi Machines are perfect for the disabled and for patients that are on oxygen and/or have circulation problems in their feet, such as from diabetes or steroid usage. They provide passive exercise through an elliptical motion that can help to increase circulation and lymphatic system drainage.  This can help to eliminate toxins from the body and increase metabolism, helping to make your dietary and active exercise programs that much more effective.

A potential benefit of using a Chi Machine after a long, hard day is that it can help you to relax and keep you from overeating as a response to the stresses in your life.  Making a Chi Machine a regular part of your weight loss plan can create structure that allows you to stick to the other parts of your diet as well.  Consider using your Chi Machine for 5ᆣ minutes a day, either before or after your other exercises or before eating a healthy snack.  A lack of exercise and increasing weight can become part of a never-ending spiral.  Using a Chi Machine can help you to increase your anabolic metabolism and decrease catabolic metabolism.  Catabolic metabolism is a negative force that can inhibit weight loss and contribute to the negative spiral of weight gain and poor health.  Read more about Anabolic and Catabolic Metabolisms at AllAboutMassagers.com. Creating a routine and sticking to it is the most important aspect of weight loss success and a Chi Machine can help you achieve your goals and begin a new, healthy lifestyle.

Six steps in six days to win the battle over ‘Boomeritis’

(ARA) – If you are one of the 27 million Americans who suffer with joint pain from osteoarthritis (OA), you are not alone.

Eighty-four percent of OA sufferers report joint pain as an intrusive part of their daily lives, which prevents them from participating in activities including yard work, driving and household chores. Additionally, over half haven’t been able to participate in sports as much as they’d like, according to a new independent study funded by Elations, a fruit-flavored glucosamine and chondroitin drink.

These daily experiences of aches and pains can be attributed to �œBoomeritis,” an increase of joint aches, pains, injuries and ailments experienced by older active adults as they reach their 40s, 50s and beyond. The term Boomeritis was coined in 1999 by Dr. Nicholas A. DiNubile, an orthopedic surgeon at the Hospital of the University of Pennsylvania.

“This year marks the 10-year anniversary of Boomeritis, and it’s time to take action,” says Andrea Metcalf, nationally recognized baby boomer fitness expert and trainer. “Overcoming OA and battling the effects of Boomeritis means making the effort to exercise, supplement and practice small steps daily to help your body slow down the deterioration of joint and bone strength that naturally comes with aging.”

To win the battle over Boomeritis, Metcalf recommends six steps:

* Practice anti-inflammatory living. Reduce joint inflammation and discomfort by eating a diet that includes lean proteins, fresh fruits and vegetables and highly absorbable glucosamine and chondroitin supplements such as Elations. When taken daily it can help relieve joint discomfort in just six days. Learn more at www.elations.com.

* Do two yoga poses. Tree pose and downward dog really help balance your body. Yoga in general helps calm the body. The tree pose (standing on one leg, place left foot on the inside of the right leg with hands in a prayer position at chest) helps strengthen the lower body and core while the downward dog (hands on ground out in front with hips high and heels down) helps stretch the hamstrings and lower back.

* Get moving. Try to move your body at least 10 minutes after each meal or three times a day. Everyone needs regular exercise, which helps keep your muscles toned and joints flexible.

* Stretch on all fours. The “pointer” is a move done on hands and knees involving one arm reaching forward and the opposite leg reaching back. Hold for at least four counts and repeat on the other side. This move helps strengthen the core and the back for better posture.

* Get your five-a-day. Make sure you are getting your five servings of fruits and vegetables a day. They contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases and help you maintain your weight. Go to www.fruitsandveggiesmatter.gov for helpful tips on how you can get your daily servings.

* Get at least six hours of sleep per night. Proper rest and recovery aids the body’s ability to rebuild and rejuvenate. Studies have shown that adults who sleep six to seven hours a night live longer.

Courtesy of ARAcontent

Leading expert says healthful aging depends on current daily habits

(ARA) – When it comes to healthful aging, a preventive approach is the key to success. By implementing some simple healthy habits today, we can achieve a healthier future. â��Our bodies’ health — particularly as we age — requires that we take precautionary measures to strengthen ourselves,” explains Donnica L. Moore, MD, women’s health expert and advocate, and editor in chief of Women’s Health for Life (DK 2009). Consider her tips for healthful aging as part of an improved wellness plan.

Sleep Smart: Sleep not only helps revive the body, but also the mind. Research shows that skimping on sleep can have serious effects such as an increased risk of developing memory loss, cardiovascular disease and hypertension. Getting enough rest encourages a positive mood, healthy weight and better skin elasticity. If falling asleep is challenging, try lighting a soothing lavender candle or lowering the room temperature to help cool the body’s core temperature to a comfortable sleeping level.

Lather Up: Warm weather entices many people outdoors, but sun safety is essential. Aside from same-day dangers, like sunburn and heat exhaustion, overexposure to the sun can cause premature aging and, in some cases, skin cancer. To safely enjoy the summer season, apply — and reapply — an oil-free, anti-aging sun block every day for skin that is properly moisturized and protected from damaging UVA and UVB rays. Also, remember to wear a hat and sunglasses to help protect the scalp and eyes.

Shield Your Smile: The health of your smile is influenced by daily dental health routines, as well as dietary factors. Enamel loss can occur when acids from everyday food and beverages, such as fruit, yogurt, salsa, orange juice and sports drinks, attack the tooth surface. If left untreated, the result can be irreversible enamel loss, which can lead to larger issues such as cavities, sensitivity, veneers, dentures and even oral surgery. New Crest Pro-Health Enamel Shield toothpaste contains the active ingredient stannous fluoride, which binds to enamel to create a micro-thin shield against acid attack. It protects all these areas dentists check most: cavities, gingivitis, plaque, sensitivity, tartar, fresh breath and whitening.

Exercise and Energize: People who exercise frequently not only look better, but they feel better too. The short-term effects of exercise include better stress management and increased energy. Long-term benefits include easier weight control, stronger bones and muscles and a decreased risk of developing heart disease and diabetes. Consider tennis, golf, yoga and walking as these activities can be catered to any fitness level and age.

Aging is unavoidable, but the transition can be made easier — and healthier — by implementing a few small daily habits that have positive effects on the body and overall wellness.

Courtesy of ARAcontent

Osteoporosis and the case for a Vegetarian Diet

You know that eating a vegetarian diet can decrease the incidence of heart disease and certain types of cancers. You also know that it can make you leaner and healthier. But so many of the health studies are done on men? What about women and the impact of a vegetarian diet on their health as they age?

Diets that are high in protein, especially animal protein, tend to cause the body to excrete more calcium, oxalate, and uric acid. These three substances are the main components of urinary tract stones. British researchers have advised that persons with a tendency to form kidney stones should follow a vegetarian diet. The American Academy of Family Physicians notes that high animal protein intake is largely responsible for the high prevalence of kidney stones in the United States and other developed countries and recommends protein restriction for the prevention of recurrent kidney stones.

For many of the same reasons, vegetarians are at a lower risk for osteoporosis. Since animal products force calcium out of the body, eating meat can promote bone loss. In nations with mainly vegetable diets (and without dairy product consumption), osteoporosis is less common than in the U.S., even when calcium intake is also less than in the U.S. Calcium is important, but there is no need to get calcium from dairy products.

We continue to consume meat, while at the same time downing calcium supplements and prescription drugs to prevent osteoporosis, that often have drastic side effects. And most experts agree that calcium supplements are inferior to calcium derived from natural food sources. Doesn’t it make more sense (and cents) to get your calcium from eating a healthier diet?

What are some good vegetarian sources of calcium? Orange juice, for one. Dry beans, such as black-eyed peas, kidney beans and black beans are another good source, as are dark leafy vegetables such as broccoli and kale. Tofu is also a good source of calcium.

This is only one idea about fighting osteoporosis.  If you maintain good eating habits, have a healthy lifestyle, and focus on fitness you reduce the risk of a lot of ailments as you age.  Work with your doctor and get regular check ups, ask about vitamins, and study nutrition.  This is your health we’re talking about.  Don’t take it for granted.

Healthy Aging Over 50

Recent studies have shown that endurance is not as important as strength to improve the ability to accomplish daily tasks in aging adults. One problem that plagues many those over 50, particularly women is osteoporosis. You hear of people falling and breaking bones without the ability to get up to call for help. However, the sad reality is that their bones break first and then they fall! This demonstrates that exercise to strengthen the bones is crucial.

“There is evidence that resistance training brings about functional and metabolic adaptations that aid in the prevention of sarcopenia, osteoporosis, and obesity, and increases the functional capacity of elderly individuals.” (Barbosa et al., 2002)

Before engaging in any sort of exercise program, consult your physician.  You can even ask them for sample workouts and advice on how to proceed. Here are some tips to get you started.  If your looking to strengthen your muscles, you need to use heavier weights for low reps with plenty of rest between sets. If slimming down is your goal and you want to reduce some body fat, stick to a lighter weight for more repetitions but with a shorter rest interval.
Listen to your body. The mantra of “no pain no gain” is very often misapplied, and can lead to injury.�  Sarcopenia, a condition where the muscles atrophy or waste at a rate of 6 pounds per decade after the age of 30, is another factor to consider. Here is a sample program that can help build muscle mass.

1) Back Squat

2) Lying Leg Curl

3) Bent-Over Row

4 Close-Grip Bench Press

5) Abdominal Crunch

6) Standing Calf Raise

Start by doing 2-3 sets of 10-12 repetitions with 60 seconds of rest between sets. Make sure to keep the movements slow and controlled. Perform the routine 3 times a week every other day.

Recover by treating yourself to a massage, hot tub, or some light cardiovascular exercise like walking and stretching. These activities stretch out the muscles increasing the blood flow to them which in turn promotes muscle growth.

Lifestyle choices are important. It goes without saying that recreational drugs, smoking and alcohol will reap havoc on your body no matter what age you are. Proper rest is important as well. Try to sleep before midnight (in fact, be in bed no later than 10:00 pm if possible) and wake up at the same time everyday. A short nap or two during the day is also beneficial.

What about nutrition? To start, most people need to clean up their diet by removing the processed and refined junk that fills their cabinets and fridge. That means no more cereal and juice for breakfast, or cold-cut sandwiches and pop for lunch, or pasta and wine for dinner. That also means sticking to the perimeter of the supermarket when shopping for groceries – forget the middle aisles!

Eat 4 or 5 small meals spread throughout the day and make sure you drink plenty of water. Dehydration is part of the process of aging. At birth, 85% of the body is made up of H20 … by the time you die, it’s 50%! When water stores are dropping, it indicates that something is wrong. Usually it reflects a breakdown of muscle tissue. So make sure you stay well hydrated by consuming .5 ounces of water per pound of body weight.

Here’s a sample diet:

Meal 1 – Spinach omelet

Mealł – Chicken salad with a vinegarette dressing

Meal 3 – Salmon with green vegetables

Meal 4 – Cottage cheese with mixed berries

You may have a cup of coffee (preferably organic, Swiss-process decaf) in the morning, but favor green tea in the afternoon and chamomile tea at night. Feel free to snack on raw nuts (in moderation, of course.)

if you’re interested in supplementation , the only one that is absolutely necessary is fish oil. Other than that a high-quality protein powder, probiotic (or friendly bacteria), and fiber supplement are worthy of consideration particularly following your workout (this would be your fifth meal if you follow the sample diet outlined above.) Even a multi vitamin/mineral is unnecessary if you are eating fresh, wholesome (again preferably organic) foods everyday.

There is no stopping aging but you can do it gracefully and you can feel good while doing it.  Getting in shape does not have to be complicated. By following this simple plan, you should be able to reap the benefits of improved health at any age.