The Negative Risk Of Taking Protein Powders
Let’s briefly discuss protein powders. Disclaimer:I am not giving medical advice. Check with your doctor before you begin a supplement or exercise program. To keep it short, sweet, and nasty. There are many benefits AND negative effects of protein powder & shakes. Protein powder is popular with athletes, and young people looking to add weight. Millions and millions and millions of dollars have been spent on marketing and spokespersons for society to consider adding a protein shake, a safe nutritional supplement. Fact: Protein is used to build muscle Protein is used to build muscle, repair tissue, and make enzymes and hormones. It’s good for men to increase testosterone levels too. The negative effects of protein powders. Here is the part which has been kept silent from the general population for decades. The content below comes from Harvard Health. A weekly newsletter I suggest you sign up A list of things to consider before deciding on taking a protein “shake” or the street name MRP. Buckle up, it gets real now. A new risk revealedApril 10, 2020Earlier this year, a nonprofit group called the Clean Label Project released a report about toxins in protein powders. Researchers screened 134 products for 130 types of toxins and found that many protein powders contained heavy metals (lead, arsenic, cadmium, and mercury), bisphenol-A (BPA, which is used to make plastic), pesticides, or other contaminants with links to cancer and other health conditions. Some toxins were present in significant quantities. For example, one protein powder contained 25 times the allowed limit of BPA. How could protein powder contain so many contaminants? The Clean Label Project points to manufacturing processes or the existence of toxins in soil (absorbed by plants that are made into protein powders). To read more on the Clean Label Project visit CLICK HERE When growing up and competing in bodybuilding, powerlifting, and MMA. I, “We” believed the more protein the better for muscle growth. We were taken anywhere from 1 to 2 grams of protein per goal weight. So, if my goal weight was 170. I would take in 170 to 340 grams of protein a day. New research is now proven we do not need as much as originally thought. The new scientific recommendations for protein intake: 46 grams per day for women and 56 grams for men. Wow. That is hard for a man with my competitive background to digest.For example:an egg for breakfast (6 grams)6 ounces of plain Greek yogurt at lunch (18 grams)a handful of nuts for a snack (4–7 grams)a cup of milk (8 grams) and 2 ounces of cooked chicken for dinner (14 grams).What CAN WE do?McManus says that in certain cases, chemical-free protein powders may be helpful—but only with medical supervision. Such cases could include:Difficulty eating or an impaired appetite (as a result of cancer treatment or frailty from older age)A surgical incision or a pressure wound that is not healing well (your body needs protein to repair cells and make new ones)A serious condition requiring additional calories and protein in order for you to get better (such as burns).Otherwise, get protein from whole foods: nuts, seeds, low-fat dairy products (yogurt, milk, cheese), legumes (beans, lentils), fish, poultry, eggs, and lean meat. “You’ll find,,” McManus says, ” that there are many ways to get protein without turning to a powder.” I followed this high-protein crowd for over 30 years. Now in my 50’s, this is another thing I’ve changed now that I am older. “I do not need to ingest that much protein.There are other articles showing how they increase cancer do to cellular division. (next time) On the fence, that’s normal, it’s been shoved down our throats that more is better, and the easiest way to get it is to drink it.But ask yourself this question and be aware of these negative effects of protein powder.
Personal Fitness Training In Plano Texas
I have been a competitive athlete and personal trainer for over 30 years | Personal Fitness Training in Plano Texas At the age of 45. I was stressed out, burnt out, overweight, and out of shape. I ended up in the hospital with high blood pressure and severe anxiety. I had to change the way I worked out and how long I worked out. So I developed a system to do a full-body workout 30 minutes, 3 days a week. 2 years later, I’m back in shape with the energy to stay up with my granddaughter and new son at the young age of 50. 30 Minutes a Day I want to help other men and women in their 40’s 50’s 60’s and beyond find 30 minutes a day, 3 days a week to exercise who are seeking health and longevity in a safe and time-efficient manner. There is a 30 minute personal fitness training program in Plano Texas offered by Fit Over 40. Questions regarding our golf or general fitness programs.Give me a call @ 214-457-9684Private Fitness Training My goal is to support men and women in their 40s, 50s, 60s, and beyond to allocate 30 minutes a day, three times a week, for safe and time-efficient exercise, promoting health and longevity. Fit Over 40 in Plano, Texas, offers a dedicated 30-minute personal fitness training program tailored to the specific needs of individuals navigating the challenges of aging.
How to start working out again after a long time?
When you are overweight or obese, then it can be difficult to get back into shape. It can be hard to start working out again after being inactive for so long, but it doesn’t have to be. In fact, there are a few things that you can do to make it easier. So, in this blog, we’ll let you know how to start exercise after long time. 4 Simple Ways To Start Working Out Again After A Long Time Plan your workout and diet ahead If you have been inactive for a long time, one of the first things that you need to do is to plan your workout and diet ahead. Doing this can help you avoid hitting a wall when you first start exercising. So, make a plan. Break down what you are going to do into small, manageable pieces. So that you don’t get overwhelmed and give up before you even start. Get a friend to join you When you are starting to exercise, it can be very helpful to have a friend join you. This can help you to keep motivated and to stay on track. You can even set up a weight loss challenge with your friend. This can be a great way to keep each other motivated. And if your friend is willing to help you, then they can even join you as a coach to help you set up a workout program that works for your schedule. So, get a friend to join you and you can set up a workout schedule that works for you. Try an exercise class Another thing that you can do to make it easier to start exercising is to try an exercise class. This can be a great way to get started, because it’s one thing to do and you don’t have to worry about setting it up yourself. There are many different types of exercise classes available. Some may be free; others may require a fee but be worth it. But no matter what type of class you choose, it can be a great way to get started and meet new people. So, if you’ve been feeling lonely while trying to get back into shape, coming to an exercise class can be very helpful. Take a walk or run Walking or running can also be a good way to get back into exercise because it’s something that doesn’t require you to be in a gym. This can help to burn extra calories and to boost your metabolism. We hope you’ve got the answer of how to start exercise after long time. Getting back into shape after being inactive for a long time can feel overwhelming, especially if you’ve never been active before. But with a little planning and some help from your friends, you can get back into shape. Remember, it does not matter how long you’ve been inactive, you can still get back into shape with a little dedication and some perseverance. Start small and stay focused. And remember, it’s never too late to start eating healthier and exercising again. Also check: Top 5 Ways to Stay Motivated To Exercise After 40?
Why Do Men Lose Muscle After the Age of 40?
Men lose muscle as they age for a few different reasons. Some of it may be genetic, while other factors are more hormonal. Sarcopenia is why men begin losing muscle mass, and this process becomes more pronounced after age 40. The loss of muscle mass is part of normal aging. As we grow older and our natural production of the hormones that spur muscle growth declines, our muscles start shrinking, and we become less physically active than we were in our younger years. There are many factors that accelerate this decline beyond middle age other than the aging process itself. These include a poor diet, lack of physical activity, and ageing (lack of testosterone production). However, there are also some things you can do to slow down the decline and help maintain your muscle mass a little longer. Here’s a rundown of some key reasons why men begin losing muscle after the age of 40. 3 Reasons Why Do Men Lose Muscle After the Age of 40? Diet and Nutrition As we age, our kidneys become less efficient at removing toxins from our blood, so our bodies are required to consume more water to dilute the toxins and allow us to eliminate them. Lowered protein intake can exacerbate this effect, leaving you dehydrated and with a reduced ability to build new muscle. Keeping protein intake high throughout your life is particularly important as you age. Men Lose Muscle Because of Lifestyle Changes While diet and nutrition are key factors in muscle loss, they’re not the only things that matter. Lifestyle factors such as sleep and stress can also significantly affect muscle loss. In particular, sleep is vital for muscle growth. When you’re asleep, your body is regenerating muscle tissue, repairing and replacing damaged tissue, and clearing out waste. When you don’t get enough sleep or have poor-quality sleep (i.e., you wake up frequently and spend a lot of time tossing and turning), you’re not getting the full benefit of this process. Poor sleep also greatly affects appetite, which can affect your diet. When you don’t feel like eating because you’re not hungry or not getting proper nutrients from food, you may be more likely to skip meals and consume fewer calories than you need for optimal muscle growth. Sarcopenia Some genetic factors can make it more pronounced in older men. One such genetic factor is that their testosterone levels tend toward the lower end of the range as they age. This is largely due to the natural production of the hormone starting to decline with age. This can also result in a loss of muscle mass and sexual function. If you want to prevent muscle loss from becoming a problem, it’s important to eat a healthy, well-balanced diet, maintain muscle protein by lifting weights, and get enough sleep to stay healthy. If you are already experiencing muscle loss, there are things you can do to improve your situation, such as Resistance Training, increasing your protein intake, and making sure to get enough sleep.
Exercises to AVOID For Men and Women Over 40
If you are over 40, you know that your time is precious. That is why it is important to be as active and healthy as possible. However, there are some Exercises to AVOID For Men and Women Over 40. Doing these exercises can lead to serious health problems, including age-related deterioration of the bones and muscles, arthritis, and even death. 4 Exercises to avoid over 40 for Men and Women Burpees Burpees can be incredibly beneficial for people who are trying to reach their fitness goals, but it’s important to note that it should not be performed by those over the age of 40. The reason for this is that older individuals tend to have less muscle mass and therefore have less ability to tolerate the intense levels of exertion required for leaving the ground. This means that they’re more likely to experience symptoms such as muscle pain, fatigue, and dizziness, which can ultimately lead to injury. Deadlifts When performed properly, deadlifting is a very safe exercise. However, if you are over the age of 40, there is a greater chance of injury associated with this type of lifting. This is because your bones are no longer as strong as they used to be, and your muscles are not as resistant to damage. So please avoid this exercise if you are over 40. Squats The squat is a compound exercise that involves the use of multiple muscles in your lower body. When performed properly, squats can help to build strong legs, glutes, and quadriceps. However, if you are over 40 years old, you may not be able to perform squats with good form. This can lead to pain and injury in your lower extremities. Instead of performing squats, try focusing on exercises that focus on your quads and hamstrings instead. These exercises will help to build stronger muscles while also avoiding potential injuries. Crunches The crunch is one of the most popular exercises that people of all ages. However, it is not recommended to do crunches for people aged 40 or more than 40 because they can be harmful to your spine. Doing crunches can cause your back to curve in an abnormal way, which can increase your risk of spinal cord compression and other serious health problems. So, the safest thing to do is not to do crunches, do planks instead. Exercising daily isn’t an issue if you are over 40. But there are some exercises to AVOID For Men and Women Over 40 so that, you can be safe from a lot of problems. The blog discusses the dangers of doing some type of exercise, which can lead to serious injuries. By reading this blog, you can stay safe and healthy by avoiding these exercises. We hope you find this blog informative and guiding. If you have any questions or suggestions, please let us know. Also, check : Why HIIT And Bodyweight Exercises Are Not Meant For Everyone?
Why HIIT And Bodyweight Exercises Are Not Meant For Everyone?
Fat Loss Rules : HIIT and bodyweight exercises are not meant for everyone. Here’s a quick weight loss tip Quick Weight Loss Tip Fat Loss Rule #1: Adjust Your DietYou’ve probably heard that you can’t “out-train” (or out-cardio) your diet, right? Fat loss doesn’t have to be painfully hard, but it does require changes that result in you eating few enough calories so your body can burn fat. While many diets will suggest there’s another barrier — whether it’s carbohydrates and insulin, or gluten and inflammation, or lectins and toxins — science has shown over and over again that you need a caloric deficit to lose weight. Your belly comes from eating too many unused calories. If you overeat, you’ll store fat, regardless of what foods those calories come from. This massive guide, based on our years of experience, walks you through the fat loss process step-by-step. It even includes a full, 12-week strength training program for you to follow. Do you know what’s not a good idea right now? HIIT. We’ve moved most of our clients to bodyweight workouts (and the ones who have home gyms, to modified versions of their training plan). So, what do these workouts look like? Burpees, jumping jacks, anything where you are leaving the ground followed by little rest? Training at home is very similar to exercise at the gym. It’s about getting better and stronger, week-over-week. It’s not about smoking yourself with negative rest periods (less rest than the amount of time it took you to complete the exercise). Those workouts can be fun from time to time (for a certain demographic). But, the fact is, using exhaustion to rate your workout “success” isn’t a good idea. Plus, bodyweight HIIT workouts are a recipe for injury (and it’s my job to help our clients train hard pain-free). Most of us are just not prepared for timed, high-impact exercises like jump squats. If you’re looking to get back into the gym when they open. Think again. You might feel safe, but will they be safe? COVID 19 UPDATEPRIVATE STUDIO UPDATE- The Virus Is Less Likely to Spread with 1 on 1 Private Fitness sessions. 1-on-1 Personal Training Sessions Are Safer Than The Gym, Bootcamps, and Group classes. If you do not live locally. My online coaching program may be right for you. 214-457-9684
Top 4 Benefits of 1 on 1 Personal Training
These days, your fitness options are seemingly unlimited. There is a multitude of gyms, CrossFit boxes, cycling studios, boot camps, and the list goes on. Choosing your path to fitness is a big decision indeed, but the choice may just be a lot easier than you think. Here is a list of benefits of 1 on 1 personal training and 4 reasons why training 1 on 1 with a personal trainer can be the best decision you ever made for your health and well-being… 1-Cleanliness of the environment | Benefits of 1 on 1 personal training While it’s a non-issue right now during the Covid-19 pandemic as all gyms and fitness studios are closed, the fact is, large gyms and group fitness classes are not necessarily the cleanest environments. For one, you have a huge group of people all sweating in close proximity. If any of those have any sickness, bacteria, etc. on their body, you can bet it will be spread around. And when jumping from machine to machine in a gym, anything short of a complete wipe down with disinfectant will not be sufficient to get rid of any lingering germs. When training 1 on 1 with a trainer, however, there is far more control over the cleanliness of the environment. Space itself and any equipment you use will be personally sanitized and ready for your safe use. In these days of viral sickness, limited human contact is crucial, and that is exactly what you will get in the environment of a 1-on-1 personal training studio. 2-You don’t like group workouts | Benefits of 1 on 1 personal training If you listen to the mantras and talk surrounding group fitness facilities, one might think that working out with a room full of people is the ONLY way to get into amazing shape. It’s not. Some people just don’t like working out in a crowded room, and if you are one of them, 1 on 1 session are absolutely the way to go. It is just you, the trainer, and your goals. 3-Less likelihood of injury | Benefits of 1 on 1 personal training No matter how diligent a trainer maybe, trying to correct form and prevent injury when training 40 or 50 people is…well, impossible. If someone is performing an exercise incorrectly during a group workout there is a highly likely chance the trainer may never even notice. When working out with a trainer 1 on 1, they will be focused on every movement you make and will correct bad form BEFORE it turns into a painful injury. This benefit alone is worth the price of the training. 4-Goal-oriented programs specifically designed for YOU: When taking a group fitness class, the workout performed is the SAME for everyone in that class. Old, young, overweight, skinny, everyone is doing the same exact workout. That’s great if everyone has the same exact goals, but one size hardly EVER fits all. When working 1 on 1 with a personal trainer, they can develop a program that is specifically designed to meet your exact goals. This could mean workouts designed to help you lose fat, build muscle, increase endurance, etc. In addition, the workouts and exercises performed in YOUR workout will take into consideration any pre-existing injuries you may have or health conditions that may limit your abilities in certain areas. In short, the workouts designed will be YOURS. So, if you have been on the fence about which direction to go with your fat loss and fitness program, hopefully, the info shared here will help you make your decision. 1 on 1 training is a safer, cleaner, and more effective option over your typical gym and group fitness class. No matter what your decision though, good luck reaching your fitness goals and stay safe! 214-457-9684
At the age of 50, I have little interest in those workouts.
At 50 I Could Care Less Of Those Workouts At 50 I Could Care Less Of Those Workouts I do these exercises one after the other in rapid succession. Vanity Muscles The thing is — and it surprises me — is you see men in a gym working out for hours. Guys, this type of workout, the BURN WORKOUTS where you are working muscles to tear them down so they build back stronger and bigger is not what we are trying to do. That is working what we call the Vanity Muscles or your Pretty Muscles so you can stand in front of a mirror and pose for everyone else working out to see. I’m going for flexibility, stamina, being able to move quicker on my feet. Having my upper and lower body move better and have better balance. AND, I’m doing this all in just 30 minutes a day. I do hit golf balls, go fishing, play with the kiddo’s and sit in the wet sauna but I’m not working out but I’m not actually working out but 30 minutes, along with healthy food choices, that’s all it will take people to be in the best shape you have been in for 20 years, trust me. I have much more flexibility, MUCH MORE. I can get up from the floor and out of a lounger and rolling out of bed much easier. I have spring in my legs I have not had in 20 years. I have more energy than I’ve had in a long time. This past week I didn’t work out at all. I went down to the Texas Coast and played golf for 4 straight days for the first time in over 5 years. I did not get tired, my legs stayed fresh. Not to mention how much easier I can get my clubs in and out of the truck without straining my back. I do hope a few of you will understand we do not work out the same as we did when we were in high school and college. It is a different time in our life, and workouts are much different, My hope is for guys 40 and over with thinking about this and take this type program up. It will really help the overall quality of your daily life. Stick with it people, it’s worth it.
5-2-5 The 30-minute workout for men and women 40 and over that has taken the internet by storm.
Step into a world where fitness meets efficiency, tailored specifically for vibrant and accomplished men and women aged 40 and above. 🌟 Our YouTube video is your guide to unlocking the secrets of effective workouts, designed to not only engage but also transform your fitness routine. 🕒 Proven 30-Minute Workouts: Experience the power of concise and results-driven workouts that fit seamlessly into your busy life. Our proven 30-minute sessions are crafted to maximize every moment, ensuring you get the most out of your precious time. Say goodbye to lengthy, time-consuming routines, and welcome a fitness revolution that values your time as much as your health. ⏳ 30 vs. 60-Minute Workouts: Delve into the comparison between 30 and 60-minute workouts, shedding light on the misconception that longer means better. We’ll showcase the effectiveness of our 30-minute sessions, proving that quality trumps quantity. It’s not about how long you spend; it’s about how impactful those minutes are to sculpting a healthier you. ✨ Quality Over Quantity: In this fitness journey, we prioritize quality over quantity. Our workouts are meticulously designed to deliver maximum benefits with precision and intention. Witness the transformation as you embrace workouts that focus on the essence of each movement, ensuring every second contributes to your overall well-being. 🌪️ Efficient Time-Effective Workouts: Experience the thrill of workouts that pack a punch in a short amount of time. Our efficient and time-effective routines are a game-changer for those who lead dynamic lives. We understand the demands of your schedule, and our workouts are crafted to seamlessly integrate into your daily routine, making health a non-negotiable part of your lifestyle. 📅 Fit Into Your Busy Schedule: Life is a juggling act, and we get it. That’s why our workouts are designed to fit into your busy schedule effortlessly. No more sacrificing health for time constraints – our fitness philosophy revolves around making wellness a manageable and enjoyable part of your routine. Join us in this transformative journey where each session is not just a workout but a commitment to a healthier, more vibrant life. It’s time to rewrite the rules of fitness and embrace the extraordinary benefits of efficient, impactful workouts. Your fitness evolution starts now! 💪🌈 #FitnessTransformation #EfficientWorkouts #HealthyLifestyle
Core Training Over 40
Core Training Over 40 Skip the Sit-Ups. Do This Instead. Stronger Core Without Beating Up Your Back Better Stability for Daily Life and Golf Private, Joint-Friendly Training for 40+ Smarter Core Work Than Crunches and Sit-Ups Over 40 need core training that builds strength, stability, and resilience — not exercises that constantly irritate the lower back. By Chris Ownbey Fit Over 40 Dallas Blog Core • Back Pain • 40+ Want a stronger core? Start by changing the goal. Instead of chasing endless sit-ups, train your core to protect your spine, improve balance, and help your body move better every day. Why Sit-Ups Are Not the Best Choice After 40 For years, sit-ups were treated like the gold standard for flat abs and a strong midsection. A lot of us were taught that more reps meant better results. But as we learn more about the body, it is clear that traditional sit-ups are often a poor fit for adults over 40 — especially anyone dealing with stiffness, back pain, tight hip flexors, or a history of spinal irritation. Sit-ups repeatedly flex the spine under load. They can overwork the hip flexors and increase lower back tension. They train the core in a way that does not always match real life. They often create strain before they create true stability. “A stronger core is not just about bending forward. It is about resisting motion, controlling posture, and protecting your spine.” The Better Goal: Build a Stable, Functional Core Your core is supposed to help you stand taller, rotate better, transfer force, and protect your back during everything from walking and lifting to golf and daily movement. That is why smarter core training focuses on posture, bracing, anti-rotation strength, and total-body control. endless crunches and sit-ups Instead of stability, control, and spine-safe strength Focus on less irritation and better real-world carryover Result What to Do Instead These core strategies fit the brand and philosophy of your website: private, efficient, joint-friendly, and built for adults 40 and over. 1. Planks and Plank Variations Planks teach your body to brace and hold alignment. That makes them a far better tool for building core endurance and trunk stability than repetitive sit-ups for many adults. 2. Bird Dogs Bird dogs challenge balance, cross-body coordination, and spinal control. They are simple, effective, and especially valuable for clients who need to rebuild confidence around movement. 3. Dead Bugs Dead bugs help reinforce core control while keeping the lower back in a safer position. They are one of the best “reset” exercises for teaching proper bracing. 4. Loaded Carries Carries train the core the way life does — by teaching your body to resist movement while walking, breathing, and staying tall under tension. 5. Resistance Band Core Work Bands are outstanding for anti-rotation and controlled movement patterns. They create tension without forcing high-impact motion. Three Questions People Still Ask Are sit-ups effective? They can strengthen certain muscles, but they are not the best core option for many adults over 40. Can sit-ups do harm? They can aggravate the lower back or hip flexors in some people, especially when done in high volume. Can you spot reduce your stomach? No. Fat loss comes from total-body consistency, not from hammering one exercise. Ready to Train Your Core the Right Way? If you are over 40 and tired of workouts that leave your back feeling worse, let’s build a smarter plan. We specialize in private, 30-minute training designed to improve strength, reduce pain, and help you feel confident in your body again. Call 214-457-9684 Book a Meet & Greet Quick Take Sit-ups are not the smartest default core exercise for adults over 40. Stability-based training usually delivers better results with less back irritation. Tags Core TrainingBack PainOver 40 FitnessPrivate TrainingSpine-Safe Quick Links Bio Testimonial Blog Contact Contact 2538 Golden Bear Dr, Carrollton, TX 75006214-457-9684fit40dallas@gmail.comFitOver40Dallas.com