1.
Remember you should be aiming for 150 minutes of exercise a week at moderate intensity. Toning sessions should be included in this.
2.
Finding the Toning to easy? Add a couple of reps (so 10 instead of 8) or increase the weights by 0.5kg's.
3.
This week we are looking at nutrition and ways of monitoring what we eat. I have added a handy tracker or why not use a diary?
5.
Challenge
Try a new Lunch idea, take a snap and share it in our group! Or inspire us with your favourite breakfast!
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6.
Aim to consumer at least 2 litres of water every day.
7.
Aim to get around 10,000 steps a day.
DON'T FORGET
TO WARM UP!
Warming up before any exercise is essential so never skip this step!
Warming the body prepares it for exercise, get's the blood pumping and reduces the chance of injury. Even a brisk walk will do the trick but if it's not great weather out there, here's an on demand warm up you can do at home anytime!
Next week...
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Lots of yummy Dinner time ideas and recipes!
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Welcome to
WEEK FOUR!
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This week we are looking at Metabolism and the effects as we grow older.
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Why do women over 50 have a slower metabolism?
As we age, we lose lean muscle mass, which slows our metabolism. We also tend to decrease our activity and burn fewer calories, which leads to weight gain.
How can I boost my metabolism?
There are three ways:
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Strength training. In the past, it was all cardio, cardio, cardio. But increasing your muscle mass helps you burn more calories at rest, and therefore, increases your metabolism. With the aging process, you lose muscle mass.
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Eat breakfast. It fuels your body for your whole day. Skipping breakfast makes you hungrier later. It’s best to eat a large breakfast, a moderate lunch, and a light dinner.
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Eat more lean protein, like fish, chicken, eggs and even tofu. That fills you for the day and helps you build muscle mass, and in turn, boosts your metabolism
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Did you know??
At age 50, you need 200 fewer calories a day than you did when you were 20, assuming you are equally active. After age 60, you need 400-500 calories less. If you’re moderately active, up to age 50, around 2,000 calories a day is good. After 50, you need to decrease to 1,800 calories.
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Does heredity play a role in metabolism?
Heredity plays a role in everything. For people who have a fast metabolism, part of that is genetic. Then there are people who look sideways at a doughnut and they gain weight. Some people will lose weight quicker, which is frustrating. You can only work with what you have. It’s sometimes hard not to get discouraged when you try hard to lose weight and it’s barely coming off. Stick to a healthy lifestyle and exercise regularly and the weight will come off.
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