How 2 Loss Weight Even After 40 .

If you miss the days when you could buckle down on diet and 
exercise to drop a few unwanted pounds within a reasonably quick period of time, you’re not alone. Older adults, especially women, face physiological changes that can promote weight gain and, even worse, muscle loss. Talk about a midlife crisis.

JustLifeStyle™® will break down 5 ways 2 reach that goal my beloved readers ( friends) & stay fit & healthy even after 40.

So let's dumb the laziness & fell brand new once again:

1- Exercise intensely:

Engaging in exercise, especially resistance training at high intensity, helps stimulate muscle growth, which in turn boosts metabolism and burns fat. Studies show that physically active women who enter menopause are leaner than sedentary women and have a decreased risk of developing metabolic disease (4).  What’s more, postmenopausal women who exercise daily maintain their weight while those who have lower activity levels have been found to have increased body fat, mostly around the midsection (5).

2- Eat a balanced, protein-rich diet:

What you eat can also influence midlife weight gain. A study with 17,000 postmenopausal women assigned to either a control or a diet group (who were encouraged to eat healthy, balanced meals) found that those in the diet group had less severe menopause symptoms and were three times more likely to have lost weight (6).

3 - Hold on to muscle:

Loss of muscle is a common result of the aging process with women losing about 1 percent of their lean body mass per year after age 40 if they aren’t physically active (7). Because muscle is more metabolically active than fat, a muscular body composition burns more calories and uses fat tissue for fuel rather than stored energy. Eating a protein-rich diet and engaging in muscle-building exercise helps establish a healthy balance of fat and lean body tissue in the body.

4 - Get quality sleep:

According to the National Sleep Foundation, up to 61 percent of postmenopausal women have issues with falling asleep or getting enough quality sleep most nights (8). A major reason for this loss of sleep is due to instances of hot flashes. Hot flashes can disrupt sleep because body temperature drastically increases, leading to discomfort and waking. Consequently, lack of sleep has been associated with increased levels of the hunger hormone, ghrelin, and decreased levels of the satiety hormone, leptin, leading to overeating and weight gain.

To improve sleep quality, it’s best to avoid caffeinated beverages before bedtime, follow a regular sleep routine, and exercise during the day. If sleep issues still persist, it’s best to see your doctor for further guidance.

5- Make sure to get enough fiber:

Middle-aged women commonly face gastrointestinal changes caused by fluctuations in hormones that lead to bloating and sluggish intestines (9). These feelings can affect appetite and energy level–two important aspects of staying on track with diet and exercise goals. To support bowel health, drink plenty of water throughout the day and eat sufficient amounts of fiber. In addition to getting fiber from whole grains, beans, fresh fruits and vegetables, and IsaLean Shakes, supplement your diet with FiberPro to reach the recommended 25 grams per day.

7 Perfect Fitness Steps Towards a Healthier, Fitter You.

Your fitness isn’t only a reflection of the number of hours you’ve spent in the gym and the healthy food you’ve been eating. A large number of tiny, external factors affect your fitness like lack of sleep, stress, sedentary lifestyle, etc. A perfect fitness plan takes all these factors into consideration along you’re your fitness training. We’re in a constant battle against everything that stands in our path to being a lean, mean fighting machine.  We believe that these small tips can definitely push you towards a healthier, fitter you.


1- Schedule Family Fitness Time:

Rather than spending time in front of a movie screen, consuming greasy sugar loaded treats, you can take the family out on a hike or a picnic and have a fun, healthy day that’ll bring the family together.

2-  Get a Good Night’s Sleep:

Spending too little time hitting the sack is proven to cause stress to the body by increasing cortisol and insulin. This makes fat loss difficult, as it promotes fat storage and fatigue.

3- Get Active At Work:

Rather than being sedentary at work, we suggest you walk around in your breaks, also when you’re sitting in front of your computer, you can sit up and pull in your abs.

4- Cook Healthy:

As the cook, you can control the amount of butter and saturated fats that go into your food. Grilling and roasting foods are the best options. You can also control the amount of salt and sugars you use, by limiting the use of preserved sauces and instant mixes.
Eat Smaller, More Frequent Meals:
Studies show that eating 6 small meals a day is beneficial in the long run, as the smaller the meal, the less your stomach will stretch


5- De-stress:

Studies show that stress is the major cause of many diseases. So, take a deep breath and don’t stress over the small stuff, it’ll just make things more stressful.

6- Hydrate with Water:

Don’t turn to sodas, juices or calorie laden drinks when you’re thirsty. Drink 8 glasses of water to quench your thirst. Most people binge eat without realizing the cause of their hunger is actually thirst.

7- Always Eat a Wholesome Breakfast:

Studies show that people who eat a good breakfast are less likely to binge during the day and be obese. We suggest eggs, as a breakfast of eggs and whole wheat toast/oats will fuel you for the rest of your day.

5 Reasons Why Take a Creatine Supplement (Bigger, Fuller Muscles)

Creatine is one of the most popular men’s sports nutrition supplements among athletes – and for good reason: The effects that a men’s creatine supplement has on athletic performance are numerous and clearly evident. Thinking of taking a men’s creatine monohydrate supplement? Here are five reasons you should seriously consider supplementing your diet with creatine:

1. Bigger, fuller muscles:

Creatine helps increase the water content of muscles, causing them to enlarge and appear fuller while also making them more efficient. When first taking a men’s creatine supplement, it’s not unusual to gain a few pounds of water weight. This creatine effect can help you look bigger for a more intimidating appearance. So if your goal is to pack on size, a creatine monohydrate supplement for men should be a part of your sports nutrition regimen.

2. More strength:

Creatine increases your body’s stores of ATP, the energy used for muscular contractions. Simply put, the more ATP you have available, the harder you can push your muscles. This is especially true of anaerobic exercise such as weight training. This creatine effect goes a long way in strength development.

3. Quicker recovery:

During exercise, your muscles break down and need a variety of nutrients to recover properly. Taking a creatine supplement for men after exercise helps support protein synthesis as well as the absorption of other nutrients. Combining a men’s creatine monohydrate supplement with your men’s post-workout shake is an effective way to shorten recovery times, reduce muscle soreness and maximize muscle growth.

4. Low risk of side effects:

Creatine is one of the most studied men’s sports nutrition supplements on the market. Research shows that creatine is safe in healthy individuals when used in recommended dosages. Bloating is one of the most common side effects associated with creatine, but the risk of this side effect can be greatly diminished by using a premium, high-purity creatine monohydrate supplement for men.

Regardless, you should always consult a physician before taking any supplement or starting a fitness plan if you have any type of pre-existing health condition.

5. Faster results:

A balanced diet and fitness program can help you achieve a better body, but you can speed up your results with the addition of a men’s creatine supplement. Sports nutrition supplements  are specifically designed to help you achieve your goals faster. It doesn’t matter if your goal is to lose weight, gain muscle or boost your energy and focus – there’s a supplement available to fit your needs.

Training Shoulders Tips : A Good Shoulder Workouts For Mass.

A good shoulder workout is not one that uses hundreds of years to reach the muscle every possible angle. A good workout should only burden the three heads of the deltoid (anterior, medial and posterior) just right, allowing a wide recovery.

Many people do not stop to think beyond the shoulder is a relatively small muscle, it is required in most exercises the upper body, from the bench to stroke. For this reason, do r a massive workout for shoulders 99% of the time is a bad idea.

Why are we talking about this? By far the most common mistake when training shoulders and prevents most people to evolve, it is the excessive exercise or incorrect split workout.Suffice to go into any gym and you'll come across guys doing up to 5 variations of elevation and the next day still train chest.

If the hypertrophy less means more, this is especially true for the shoulders. With that said, here's a suggestion proper training to achieve all shoulder regions without disturbing their resilience, hence increasing their performance in training other muscle groups.

Exercise 1: Development with bar standing or sitting

Series: 3

Repetitions: 6 to 8

2. Exercise: lateral raise with dumbbells

Series: 3

Repetitions: 6 to 8

3. Exercise: Elevation for later dumbbell

Series: 3

Repetitions: 6 to 8

"But is that all?"

Well, if you use series 'ordinary' academy you can find it strange using just three years, especially with these repetitions. But be assured that this is all you need to achieve the three heads of the deltoid, without going into overtraining and still allow progress loads, which will be the most important factor to generate hypertrophy.

•Considerations

Rest between 1-2 minutes between sets. The key here is not to generate sweat and raise your heartbeat, but recover enough to use load maximum in the next series.

No need to use dropsets and other advanced techniques. While these techniques have their place in training, we need to avoid them to facilitate muscle recovery and facilitate progress loads ..

Do not train shoulders one day before or the day after training of the chest. The shoulders are the main helpers in chest exercises. Training shoulders the day before, and hinder the recovery of the shoulders, will limit their performance in chest workout, and vice versa.

How Exercise May Help Strengthen Your Brain.

Scientists at the University of South Carolina have made an encouraging discovery. Just like exercise helps strengthen our muscles, exercise may also help strengthen our brain, possibly helping minimize the risk of developing neurological diseases.

We’ve known for a while that working out remodels muscles, making them more powerful and less prone to fatigue. This is due in part to an increase in mitochondria, tiny organelles that create the energy needed to fuel cellular activity. Aside from helping create new mitochondria, exercise also helps improve existing ones in muscles.

South Carolina researchers wanted to see if the same held true for brain cells, which are also powered by mitochondria. They observed mice for an 8-week period, dividing the rodents into two groups. Both groups were housed in the same lab and followed the same routine – except for one key difference. One group ran on little treadmills for a half hour daily while the others remained sedentary.

At the end of the study period, the scientists made both groups of mice do a treadmill run to exhaustion. The results revealed that the active mice had more endurance than the sedentary mice, which came as no surprise. The surprising result was that the active mice had signs of newly created mitochondria. The other group had no such comparable brain findings.

You’re obviously no mouse, but this study is encouraging because the creation of new mitochondria may ward off neurological disorders like Alzheimer’s, which have been linked to mitochondrial deficiencies. Furthermore, exercise could potentially reinvigorate existing brain cells, helping combat mental fatigue and sharpen mental focus.

Diet also plays a crucial role in mental health. Study after study has shown the importance of omega-3 fatty acids in boosting mood and battling conditions such as depression. Sports nutrition supplements for men such as pre-workout supplementsand post-workout supplements can also help increase focus and alertness during exercise. If you’re serious about looking great and being healthy.

Should you Train a Muscle That Is Still Hurting Or Not?

Do not train a muscle that is still hurting due to previous training makes sense, at least for people with a minimum of common sense and who know the meaning of overtraining. Yet studies indicate that you can safely train a muscle that is still hurting from the last workout and the best: without getting a bad conscience, but it is not that simple.

The delayed onset muscle soreness (DOMS or DMT, delayed onset muscle soreness), is that good and rewarding pain you feel from 24 to 48 after the last training session and indicating that the muscle cells are, in fact, "broken" due to training and now need to be rebuilt to generate muscle hypertrophy.

It is certainly not a good idea to train while the muscles are still recovering from the last workout, but scientific studies have found that when participants trained a muscle that generated DOMS and two days later again trained the same muscle that still had the last pain training, cortisol levels (catabolic hormone that can interfere and hypertrophy) were smaller and testosterone was slightly higher than last workout. In other words, the patients were in a more anabolic state.

Ok, but I can train with pain or not?

Research has shown that your muscles need 48-72 to recover completely and then you can train the same muscles again, regardless of the pain you are feeling. For example, it is not uncommon after a heavy leg workout you feel pain for up to more than 5 days, but if your training division forces you to train legs twice a week and you've rested for at least 2 or 3 days you can train legs without guilty conscience, regardless of the pain you are still feeling.
Remember that we are talking about DOMS, which is a totally different pain the pain generated by injuries.

What To Do With The Small Muscles.

Goldfinch legs? Your arms wire? If you want to see your small muscles grow, the large muscles begins.

You want a round and generous twins, so you spend the day putting the machine on tiptoe. Or did you get some biceps, but your forearms seem chopsticks. You keep doing that so curious exercise in which you errollas on a stick a rope with a weight at the end

As abdominal not serve to remove the stomach , or the abductor machines to remove the cartridge, concentrate only on small muscles to grow usually brings more problems than results .

Large muscles are the quadriceps, glutes and hamstrings in the legs, and abs, back and chest to the torso . In the squad are small biceps, triceps, calves and shoulder. Are still smaller as the neck or forearms, they need quite exotic exercise areas.

The general rule is to train first and foremost the large muscles :

• Large muscle exercises such as squats, chin and bench presses are the most difficult. It is best done when you have more energy.
• The larger muscle groups stimulate more muscle fibers produce increased secretion of growth hormone and testosterone, and therefore make your muscles grow more.
• When you do an exercise for a large muscle, too little work. In doing bench press also you do triceps. By doing chin-ups, bicep. You are stimulating all at once, and all grow together.
• For the same reason, if fatigues first small muscles like the biceps, then you will not have enough strength to do chin. Twins exercises prevent you perform in the squats, and so everything.
• Overtrain small muscles can lead to imbalances and injury.

If you are starting with the weight training, or use as a complement to other sports, it is better that you focus on the most basic compound exercises.You will improve much faster with these exercises by a circuit of the thirty workout machines:

• Leg squats
• Deadweight for the whole body
• Bench press for chest and arms
• Dominated for back and arms
• Military press for shoulders and arms.

When you have reached anintermediate or advanced level , it's time to take care of the details. The small muscles should not be overloaded as large. It is better to use weight that allows you to end the series and get the maximum contraction and concentration , not to the ruling. If you can just lift the weight, it is difficult to reach that peak, there will be sufficient stimulus, and will not grow. Note that those are straining with the rest of the basic exercises. Put the icing on the cake, but do not crush.