How To Stay Young with an Anti-Aging Lifestyle
Once we enter our fourth decade, many of us start to worry about how to stay young. The August issue of Vogue magazine proclaimed “getting and staying in shape in your 40’s is the new midlife crisis.”
Have you joined the big trend yet? It’s never to late to start but the sooner you begin and the more consistent you are, the greater your long-term rewards. An active lifestyle is really an investment not just in a great body but also in your youth and wellness.
I’m thrilled that the popular woman’s magazine is not pushing a new diet fad but instead encourages its readers to work out and work out hard. Women in their 40s and 50s have ignored weight training because of the perception that they might “bulk up.” Whoever came up with that myth, doesn’t know what they are talking about. Gaining muscle through resistance training has many benefits, from losing extra belly fat to maintaining healthy bone mass, but most importantly, it prevents age-related muscle loss. Translation: it keeps you looking young. The intensity of your weight training changes your body on the molecular, enzymatic, hormonal and chemical levels and also slows down and even stops many of the diseases.
Researchers who studied lifestyle habits and DNA of more than 2,400 twins, found that those who worked out regularly had significantly longer telomeres (a region of DNA that acts as a biological marker for aging) than their sedentary peers. But what’s more interesting is that those who exercised every day had telomeres that looked 10 years younger than those who didn’t.
Did you know that you could control your aging with your workouts?
Ready to turn back the clock?
Let’s look at the markers doctors consider that tells them how old you are if they didn’t know your age… and how strength training will:
—Give you a “Toned” Appearance.
Weight training gives our muscles shape and reshapes our bodies
—Improve Skin Tone.
More muscle and less fat means tight and elastic skin, and who doesn’t want that?
We all lead busy lives so why drink fattening sugary drinks and depleting coffee when you can have unlimited energy by doing weight training.
—Increases Bone Density.
Research shows that strength training can help reduce the speed of bone loss and some studies have demonstrated that it actually builds bone. Weight-bearing exercises are some of the most effective remedies against osteoporosis. One of my favorites, a walking lunge exercise is a great way to build bone density in your hips, even without any additional weights.
—Balances Blood Glucose Level.
Strength training drains glucose and actually uses carbohydrates during your workouts. This means leaner and younger looking body, without cellulite. Check out this supplement – one of my pre contest secrets! Stabilizes your blood sugar and makes your body WANT to burn belly fat: Glucose Optimizer
—Strengthens our Heart.
Thanks to the latest research, we now know that weight training IS the best cardio you can do. Running on a treadmill is so yesterday, it takes more of your precious time and it can actually be counterproductive. Fitness experts, including myself, have known for a long time that in order to access your cardiovascular system, you have to perform mechanical work with your muscle.
That’s my favorite benefit. Intense workouts have been shown to actually return gene expression to youthful levels in people using resistance training. Studies conducted on seniors have shown that strength training in the elderly reversed oxidative stress and returned gene expression in 179 genes to a youthful level. It aged people back 10 years. That means, strength training actually reversed aging.
Weight training prevents and helps manage low back pain by supporting our spine. And strengthening our upper back muscles improves our posture.
But just lifting weights and doing cardio is not enough. Proper diet accounts for most of the health benefits. Eating fresh, whole foods and avoiding processed foods and wine can help you achieve optimal health. And combined with strength training becomes a huge force in keeping you young indefinitely.
Kristina looks 10 years younger in her after photo (minus 13 pounds too)!
I always chuckle when I hear how advertisements claim that creams and beauty products reverse aging. Because the only thing that can truly turn the clock back is your diet and your workout routine. Aging is not about a couple wrinkles on your forehead, it’s about loss of muscle and deficit in muscular strength, including diminishing ability to perform daily activities. Typically, these changes begin at around age 40 and progressively worsen with aging.
How Exercise Slows Aging
I have always believed that strength and resistance training help reverse aging and recent studies have proved something I have observed with my clients. When people 40 and older do supervised resistance and strength training exercises for just six months, they reverse close to 200 aging genes and show reversal of aging gene expression. This is so incredible because this means that weight and resistance training actually reverses aging on genetic level.
Research has shown how effective strength training can be in both treating and preventing the effects of sarcopenia, loss of muscle tissue associated with aging. Strength training as a means of anti-aging can:
- Increase your hormone levels
- Strengthen bones and joints
- Boost your neuromuscular system
- Improve your protein synthesis
David – client at 79 years young
I work with clients of all ages, from teenagers to elderly. My oldest client is now over 80-years-young and he is stronger and fitter than many 40-year-olds.
With my 30 years of fitness experience (and I don’t look older than 30!:), I specialize in training clients with limitations and previous injuries. My clients range from high performance athletes to elderly who want to train safely without injuries. It is well-known that long-term resistance training is associated with a lower risk to age-associated morbidity and mortality.
7 tips to safe and effective training to reverse aging
- Correct lifting. I work with my clients on teaching them form on the mechanics of correct weight lifting.
- Train hard. This is important with mature clients as I feel it is important for older individuals to understand the benefits of progressive overload.
- Proper breathing. This is of utmost importance. I encourage my clients to exhale during the challenging part of the exercise. Breath holding during resistance exercise may elevate intrathoracic pressures dangerously high, placing undue stress on the heart.
- Smart resistance training. A properly designed weight training regimen will allow adequate time for joints and connective tissues to strengthen and adjust to the loads.
- Balance. To help mature clients develop better balance and muscle coordination, perform several exercise in a standing position with free weights, step-ups and lunges and other exercise props, such as medicine balls.
- Efficient Workouts. Sessions over one hour are too fatiguing for a mature client, plus they can be disadvantageous to overall workout plan.
- No excuses. If you can’t drag your butt to the gym we offer in home personal training.
Okay, okay. I know what you are going to say. Bodybuilding. To some, it’s a four-letter word.
“I don’t want to get too big”. (yeah, that doesn’t happen by accident.)
“I don’t want to get musclebound”. (how about stretching?)
“I don’t want to look like a man” (girls say that one).
Bodybuilding isn’t a dirty word. It’s a way of training for visual effect, shaping the body, and a complete healthy lifestyle.
The name ‘bodybuilding‘ is the perfect description of a pursuit that will help you develop your body to its full potential, and I, Jason Kozma is an expert in helping clients reach their potential. Bodybuilding involves the development of your body in a healthy and proportionate way, and it offers many benefits to its participants.
Anti-Aging Benefits of Bodybuilding Training and Lifestyle
Bodybuilding training typically involves both cardiovascular training and weight training, activities that have been proven to increase cardiovascular health and reduce the risk of coronary heart disease. Blood pressure, body composition, and cholesterol levels are all positively affected by a bodybuilding training regimen. Bodybuilding training also has a healthy impact on muscles, bones, and joints, increasing muscle size and strength, maintaining bone density, and improving joint flexibility. Muscle strength and joint flexibility play a big role in preventing muscle strains and other join injuries like sprains and dislocations. Maintaining bone density is very important for long-term bone health, and conditions like osteoarthritis and osteoporosis.
Besides the physical health benefits, physical activity such as weight training and cardio workouts help decrease stress levels, anxiety, and depression. As your body changes from bodybuilding workouts, you will notice an increase in self-esteem. Feeling good physically helps you feel good mentally and emotionally. Being proud of your body is something to look forward to and it feels great!
Bodybuilding Nutrition = Anti-Aging
A bodybuilding diet is a regimented nutritional plan that is designed to create the desired body composition – decreased weight from fat and increased percentage of weight from muscle. It is typically higher in calories than the regular person’s idea of a weight loss diet, as it is designed to support muscle tissue while enhancing the metabolic rate to burn off excess fat. It’s got a lot of chicken, and pretty much no pizza.
The bodybuilding and fitness lifestyle takes a high level of commitment and sacrifice. Staying committed to the workouts and nutrition plans takes tremendous focus, and the discipline developed in this area of life will carry over to other areas. I will provide you the workouts and nutrition counseling you need to add muscle, lose fat, and feel awesome!
If you are intrigued by the benefits of bodybuilding style training and eager to improve your fitness and self-esteem, contact me today to get started on a program! You’ll notice changes almost immediately and continue to grow as you develop physically and mentally.
Knowledge + application = results, and I have the knowledge you need to be successful! In addition to being a champion bodybuilder myself (Mr. America, Mr. Muscle Beach, etc.), I have trained bodybuilders, figure, bikini and physique competitors to 1st place in competition. In addition, I am a proven motivator of clients and will do whatever it takes to help you get the results you are seeking.
Weight Training Benefits Over 50
While weight training is a form of exercise that is most commonly associated with young people in their 20’s and 30’s, it is also a form of exercise that can be highly beneficial for those who are in their 50’s. Weight training, when done with a qualified and experienced personal trainer as well as with the approval of a doctor, is perfectly safe for those in their 50’s, and can help to slow the process of aging. Here are just a few of the many ways in which weight training benefits those who are over 50.
Strength for Everyday Activities
As the body ages, it is vital that its muscles are worked and maintained on a regular basis. This is due to the fact that as we age, we tend to lose muscle mass and thus, everyday activities can cause self harm. Weight training can help you to maintain your regular, active lifestyle, with less risk of injuring yourself as you will be continuing to maintain your body’s muscles.
Mobility and Flexibility
Mobility and flexibility is a great benefit of strength training. By continually working on your muscles, you will be able to maintain the muscles that allow you to do everyday things such as going on long walks or hikes. Even basic things such as bending over to pick things up off the ground will be simpler to achieve when your muscles are properly maintained.
Maintaining Bone Density
This is a critical benefit of weight training in your 50’s and later, since, especially for women, bone density can lessen extremely quickly at this stage in life. Women are particularly prone to osteoporosis (bone loss), as it is estimated that women in their 60’s only possess 20-30% of the bone density they originally had, which makes them extremely vulnerable to fracturing bones. However, weight training, in conjunction with a diet that consists of the proper amount of calcium, can help to slow the loss of bone density.
Looking Great Over 50
Don’t forget about the most motivating reason to do weight training – to look great naked! All of the health and functionality benefits will follow.
For those who are over 50, weight training can be an extremely beneficial form of exercise that will help to keep their bodies healthy and fit for many years. However, in order to ensure the safety of weight training at this age, it is vital that it is done with the help and guidance of a personal trainer. Contact us to find out more about the benefits of weight training over 50, and to find out about beginning your weight training regimen.
Pop Quiz #1
What is the most effective anti-aging regime?
A) Drink green tea
B) Eat blueberries
C) Eat dark chocolate
D) Lift weights
If you read my tips and blogs, you’ll already know the answer. Yes, a diet rich in green tea, blueberries and dark chocolate sounds pretty tasty and easy to follow. And yes, all of these things, in moderation, are pretty darned good for you. However, as we age, we lose muscle mass and bone density. There’s only one proven way to retain and even build this as we age. You guessed it, weight lifting. Building strong muscles and bones helps prevent fractures and osteoporosis as we age. A lifetime of weight lifting has been proven to keep bones and muscles strong. You can drink all of the green tea you’d like, but if you can’t lift the tea cup, you’ll have to use a straw.
I have created a unique personal training, nutritional and lifestyle plan for anti-aging effects. If you are 40 or older, I’m the trainer for you. Check out the client before and after and testimonials sections for proof of the efficacy of my methods and programs. I’ve been doing this for over 25 years, I have the experience, training, and know-how you need. Contact me today for a one on one consultation to create a customized anti aging workout and nutritional plan just for you.
Want to start aging backwards like Eric? Sign up now and find out!
Anti Aging Tip – Rest
Rest! Yes. I said it. Sometimes you need to give your body a rest. Muscles need time to rebuild. As you lift weights, you make microscopic tears in your muscle fibers. They knit back together to make muscles stronger and give them more definition. Ever wonder why we train certain muscle groups together and never train all muscles on the same day? To give them time to rebuild. So, yes, give your muscles a rest one day a week and be consistent in the way you work out. Certain muscle groups on one day, other muscle groups the next day, and don’t forget to stretch.
Reach Your Goals
Julie’s 8 week Body Transformation
Do you have goals that you haven’t met yet?
Most people never meet their goals. The self-help industry is a multimillion dollar industry of repeat buyers. Because they never meet their goals. But they do buy more books and courses.
People who successfully meet their goals write them down, declare them publicly, and take actions that are congruent with their goals.
So if your goal is to lose weight, it simply doesn’t make sense to be drinking alcohol, eating sugar, bread, or pizza.
Write down your weight loss goal, keeping a written diet log, and a training log.
Be systematic about it, patient with yourself and you will get to where you want to be.
Jason’s Fat Loss Tip of the Day – Cardio
Cardio! If you’re a fan of the movie “Zombieland” or just know what’s good for you, cardio is it. Combined with weight training and a nutritious, balanced diet, it’s the holy trinity of weight loss. But cardio alone has some great benefits. Can’t fit in time to get to the gym? Go for a BRISK walk or run. Leisurely walking won’t increase your heart rate and won’t give you the benefits of calorie burning and increased metabolism. Plus, you won’t be able to outrun zombies, which is crucial in the zombie apocalypse. Just remember to keep lifting weights as well. You’ll need to pack a punch if the zombies ever get to you.
Right now is the time for you to get in the best shape of your life. Contact me today!
by Mr. America Jason Kozma