Who said it’s hard to lose weight and build muscle after 40s? Meet Anne, 49 yo, mother of three. In only 3 months, Anne lost 3kg, dropped her body fat from 22.5% to 20.7% and reduced 2cm on her waistline. But not without work. She trains 5 times per week and maintain a healthy diet.
Here’s what she has to say:
“Professional exercise programming with challenging and fun workouts coupled with a well thought out nutritional plan all created and supervised by Carla have definitely given me these awesome results. Never have I felt so body confident, strong and full of energy. Carla’s encouragement and support has been life changing for me and I highly recommend her services to anyone looking to get real results from their training.”
It’s that time of the year again. New Years always inspire big promises. “This year I will lose weight”; ” This year I’ll be fit”. Unfortunately, only a few people will act on their goals and succeed. Where do you want to be in 2017? Among the ones who abandon their goals because life got too busy or among the ones who stick to their dreams and make them happen? Be aware that the choice is yours. You are the only one who can decide to change.
The good news is that you don’t need to have a perfect plan. All you need is a first step. Think of a small habit you could easily adopt in your life. The easier the better. You will be more likely to stick to it if you can see yourself doing it. It may be something like drinking 2 liters of water per day or going for a walk two times per week after dinner. Resist the urge of trying to do too much. If so, you will soon feel overwhelmed and give up.
In the end, it all comes to repeating that behaviour over and over until it becomes automatic. The secret of building a habit is taking the choice of the equation. You shouldn’t ask yourself if you are in the mood for it. You just do it. Like brushing your teeth. You don’t wake up and say “Do I feel like brushing my teeth this morning?”, you just do it.
Once you’ve mastered that small step, take the next one. And then, a next one. You get the idea.
Now, if you feel you need help devising an initial plan ask for professional help. Find a trainer or coach who can design your initial plan. make sure that you feel comfortable with it before agreeing with it. Otherwise, 2017 will be just like any other year before – full of promises but poor on achievements.
“As many others, Vivian came to me for help with weight loss. She wanted to get in shape for her wedding which was only a couple of months away. I told her that it was an ambitious goal but it could be achieved if she put enough effort into it. Together we set a realistic plan of action which included exercising most days of the week plus a major dietary adjustment. In order to keep her accountable, we had weekly check ups during which we’d not only taken measurements but also talked about her progress and struggles. Vivian took all my advice to heart and had the most amazing results: she lost 10 kg in two months, just in time for her big day.”
Most people limit their leg workout to squats and lunges and while those are quite effective exercises, they only target the muscles in a single plane of action (sagittal). However, in order to get a fuller development of the muscle fibres, it is fundamental to work all muscle groups in different angles.
The following workout focus mostly on hip dominant exercises, putting more challenge at the posterior chain (gluteal group and hamstrings). The goal is to engage these muscle groups in different planes of action, recruiting more muscle fibres throughout the workout. The challenge comes from pairing moderate to heavy loaded exercises with more cardiovascular demanding ones. The result is a kick-ass workout which will get you the best of both worlds. Enjoy!
Superset 1 (5 sets):
- Stiff deadlift: 12 reps moderate to heavy load. Keep knees slightly bent and perform the full contraction of the buttocks at the end of the movement.
- Side lunges: 20 reps per side light load. The goal is to feel the burn.
Superset 2 ( 4 sets):
- Static barbell lunge: 12 reps preside moderate to heavy load. Keep front knee slightly bent and press from the back leg to engage the gluteal group.
- Frog jumps: 20 reps unloaded.
Superset 3 (3 sets):
- Cross lunge deadlift: 12 reps per side moderate to heavy load. Keep back straight and perform the full contraction of the buttocks at the end of the movement.
- Skater lunges: as many reps as possible in 30 seconds.
Finisher (single set):
- Lying leg curl: 3 drop sets of 7 reps each. Go from heavy to light and aim for temporary failure.
Are you bored with your regular workouts and looking for a challenge? Then give this one a try.
- First superset – Cable chest press for 12 reps (choose a load heavy enough to allow you to perform 12 reps (and 12 only) + alternating ball push ups for as many as possible (go to fatigue, only stop when you can’t perform any more reps). No rest between the two exercises and minimum rest between sets (up to 2 minutes). Perform 5 sets.
- Second superset – Bar dips for as many reps as possible (you may use an assisted dip machine or bands if you can’t perform body weight ones) + cable push down for 15 to 20 reps.
- Third superset – Overhead triceps extension with dumbbell for 12 reps + TRX hugs (adjust the intensity level by stepping closer to/away from the anchor point) for 20 reps.
I created this simple upper-body routine for a very dear friend who asked me some tips for exercising from home. As many of you, she is time-poor and needed a quick and easy routine to keep her active when she couldn’t make it to the gym. I used resistance bands because they are fairly cheap and easy to store. Also resistance bands are great because they make you work on both phases of the movement (concentric and eccentric). Keep in mind that you must control the band on the way back (which requires a good core engagement) otherwise it will pull you out of balance.
- Tie a resistance band to a poll/handrail (anywhere higher than your height) to perform the first four exercises. Move away from the anchor point to increase the challenge.
- For the last two exercises, all you need to do is to step on the bottom part of the band to create the necessary resistance.
- Straight lat pulldown – perform 12 reps. Keep your arms straight.
- Half-squat row – perform 12 reps. For more challenge go lower on the squat.
- Single arm chest press – perform 10 reps per side. Keep elbows at shoulder level.
- Overhead tricep extension – perform 15 reps. Keep elbows close to your head.
- Bicep curl – perform 12 reps. Keep elbows close to your body.
- Shoulder press – perform 10 reps. You may do a mini squat to help you extend the arms completely.
Work in a circuit and repeat it from 3 to 5 times:)
Here goes my new Glutes and Hamstring program. This routine focus on the posterior chain. In order to increase the challenge I chose to set up exercises in trisets and supersets. I also used a body weight exercise going to muscle failure as a finisher.
Triset (no rest between exercises, repeat 3 times):
- Slow squats on smith machine – the goal here is to focus on the eccentric part of the movement. So work the descend in four to five counts, then come up in one count, thrusting the hip forward at the end of the movement to engage the glutes. Also chose a weight that is heavy enough to enable you to perform a maximum of 5 repetitions. (working on strength)
- Deadlift with the Hex bar – this is a regular deadlift using full range (from the floor). 10 reps max (working on muscle growth)
- Jumping lunges – body weight, 20 reps. Enjoy the burn (working on endurance).
Superset (no rest between exercises, repeat 4 times):
- Leg extension – I know this is a quad exercise and you must be thinking why this exercise is here. Well, the goal her is to exhaust the quadriceps prior to targeting hamstrings in order to improve hammy muscle recruitment. Perform 12 reps.
- Lying leg curl – Perform 12 to 16 reps (try going to temporary failure)
Finisher (single set to failure)
- Sliding leg curl with
I know you might be thinking this is just another leg workout but it is not. Yes, this is a leg routine. However, the main goal of this training session is to target the muscles of the back part of the leg. Hence the posterior chain. You see, most leg workout over work the quads (front part of the leg) and overlook the glutes and hamstrings. The problem is that most people are already quad dominant meaning that they probably don’t need more quadriceps exercises. When glutes and hamstrings are neglected, they become weaker than the quads and hip flexors which creates a muscle imbalance. This imbalance pulls the pelvic bone out of alignment and may lead to back pain.
So what’s is the difference between this workout and a regular one? Well, most of the exercises selected here are hip dominant which recruits mainly the gluteous muscles and the hamstring group. In those exercises the movement comes from the hip extension rather than the knee extension (such as squats and leg presses). The only knee dominant exercise selected was the seated leg curl which is isolates the hamstrings (knee flexion) and therefore does not recruit the quads.
Here is the workout:
- Single leg deadlift (step down) – 8 reps x 5 sets
- Stiff deadlift – 10 reps x 4 sets
- Hip thrusts – 12 reps x 3 sets
- Seated leg curls – 16 reps x 2 sets; tempo 1:4 (focus on eccentric)
WARNING: Notice the strong squeeze of the glutes during the hip dominant exercises. You should aim to feel the muscle contraction in each one of the repetitions, otherwise you will be loading your lower back instead!!!