Adapt Now to Achieve Masters Fitness After 50
By: Mark Mason
Age 23. Life is great, you are loaded with energy, exercise all the time, eat whatever food you want and never put on a pound. In fact, with your weight lifting routine, you have a lean muscular build as well. Self confidence is very high, you have no problems meeting women and putting on weight is furthest from your mind. In fact, your metabolism is fast enough that it can withstand the barrage of weekend partying and more than the occasional junk food meal. You’ll never gain an inch or a pound at this rate, right?
Fast forward 30 years to age 53. The metabolism that was once ultra-fast and could absorb anything that was given to it has now slowed with age. The pressures of work and children have slowed your exercise routine to a crawl, and you are prone to quick, unhealthy meals since you just do not have the time for anything else with your schedule. As a result, you are now overweight and unhealthy, something that at age 23 you never thought possible.
Losing this weight with your busy schedule is going to be impossible, right? Wrong! This could not be further from the truth. Weight loss is an achievable task at any age, and certainly over 50. Weight loss has two key components to it: diet and exercise. You can exercise all you want but if you are still eating fast food three times a day, the weight is not coming off. Similarly, you can have the healthiest diet in the world and if you are sedentary, the weight will not come off at the rate you want it too. It is true that you can adjust from a bad diet to a healthy one without exercise and see some weight loss; however, exercise will not only help you get to your goal quicker but will help maintain health.
Before you set forth on your weight-loss plan, it is important to understand what your basic bodily needs are for calories, protein, fat and other nutritional components. There are many tools on the Internet that can help you calculate how many calories you can safely cut of out your diet every day while consuming the basic needs for your body to function properly. For example, if you are consuming 2500 calories per day, however you only need to consume 1800, a good plan might be to initially cut back to 2200 calories per day for several weeks.
Every 3500 calories cut out of your regular diet equals one pound lost, so this plan will allow you to start losing some weight without it being too fast of an adjustment for your body. Eventually, with exercise and a healthier diet, you can make your way down to the 1800 calorie per day limit your body needs. Once there, and assuming you are eating a diet rich in good proteins, vegetables, etc. without fast foods and other junk, the weight will melt off.
Finally, and perhaps most importantly, you need to make this a lifelong commitment. Get used to the new diet and exercise routine and enjoy it; allow yourself one day per week where you can break your routine and eat whatever you want. If you allow this, you will be less likely to break your routine completely and fall back into old habits. Weight loss in the short-term is very achievable with the aforementioned steps, but to maximize your health, making the change for the long-term is the best plan.