Even for us, we find it a challenge to pull ourselves away from the computers blogging about living actively as boomers. Fitness irony, right? There’s always one more email to answer or that quick post to enter. Next thing you know — wham! Sitting on the Dock of the Butt for hours on literal End!
Can you handle reading about leaking fat cells? Then read to the end. Ewwwwww.
If your challenge is finding exercise time with all the sedentary work you are laboring under, ponder this: If you are not reaching your goals, it boils down to only two reasons – either not enough Motivation or Education. Motivation you have to get from yourself; Education is coming at you live in the next paragraph without further commercial interruption (unlike the sitting interruption we are aiming for. Oops that was a break right there).
Your preadipocyte cells (pre-fat cells waiting in the wings) turn into full-fledged fat cells faster and in greater number when the body is “actively inactive.” That means you are working at being sedentary for hours at a stretch. Existing fat cells reload with more fat as well. Insert loud horror movie scream here!
When muscles — such as glutes, in this case — are in a stretched position for an extended time, the cells in those muscles “leak” and “drip” lipids. Yes, that’s another word for “fat.” The weight of the body increases lipid production via a process called “mechanical stretch loading.” For those who like the science behind growing behinds, read these two articles on sitting causing fat gain. Brace yourself for the educational story about fat cells lurking and invading our muscles as we innocently plunk our hinies in one spot too long. Believe me, you will be motivated to sit less after reading the research results.
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Kymberly Williams-Evans, MA
Kymberly: Your timing on the timing aspect couldn’t be timelier as we just read a concise wrap-up of factors that help people stay consistent with a workout program. The absolute BEST time is when you will actually go. You derive benefits from exercise whether it’s o’dark thirty or too damn early o’clock. However, people who exercise early in the day tend to be more consistent and therefore more successful. The early bird gets the burn!
Alexandra: If you’re a procrastinator, I’d recommend morning as the best time to work out. That way you will be done with your exercise, and can focus on putting off all the other stuff you should be doing! Some of my university students sign up to work out later in the day simply because they don’t want to wake up early! Of course, by “early” they mean “before lunch.” So the best time for them is different than for most other age groups.
K: In short, the statistical reality is that human nature kicks in (sometimes even before the endorphin rush!). This plays out as those who put exercise later in the day tend to keep pushing it off…until it’s the next day. Then the next. Those who schedule exercise first thing simply adhere better.
As for me, I love to exercise in the evening when I can watch tv guilt-free as I pedal along on my indoor cycle. But then, I teach morning classes, so I’d say for me, the BEST time is when I am paid to work out and people are counting on me to show up. Yup– that is my favorite time!When is the best time to work out? Click To Tweet
A: Sort of related, but not exactly (meaning: “not much really, but I just want to put it out there”) is that one trait people who have lost weight and managed to keep it off for at least 1 year have in common is that they eat breakfast. It didn’t matter what time of day they worked out, yet it did matter whether or not they ate breakfast (Wing & Phelan, 2005).
Here’s the secret, no matter what time zone you’re in or if you put your workout where the sun does or doesn’t shine, Be Consistent!
K: Like F and F twins, great questions often come in pairs, so allow us to answer “what’s the BEST cardio activity?” while we’re at it. Click to find out.
Dear Readers: When do you work out and why?
ACTION: Now is the best time to subscribe, especially if you want the best tips to work out your bodacious baby boomer bod.
Photo Credits: Creative Commons
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Kymberly: Be prepared to disbelieve my next sentence: “If the U.S. continues its current weight gain trends, within the next 2 decades 100 percent of our adult population is projected to be obese. Not just overweight, obese!”
That Freak Out Fit Fact comes straight from the founder of the National Weight Loss Registry, executive director of the Anschutz Health and Wellness Center located at the University of Colorado Medical Center, and professor of pediatrics and medicine, James O. Hill, PhD. That’s some serious chops. (For more eye-opening weight loss info from Dr. Hill, read Reducing Obesity: What Does and Doesn’t Work?
If you are at all like me, you are thinking “no way that projected statistic can be right as I have no plan to be in that category and I do plan to be alive in 20 years.”
Consider that already 2/3 of our population is overweight or obese. That means normal weight people are in the minority.
So what can we – you and I – do to reverse that trend and stay at a healthy weight? If you are running to the answer of “eat a healthy diet and exercise” you are mostly right. But exercise and diet are not enough. We must also recognize other factors that cause weight gain or inhibit weight loss.2/3 of US population is overweight or obese. That means normal weight people are in minority… Click To Tweet
If you suspect that stress is affecting your weight, once you are done reading this post, click to find out more about what’s going on:
In the 1970s, U.S. adults averaged 7+ hours per night. We are now down to the low 6s. When we sleep too little (6 hours or fewer) we:
Reduce stress by building in activities or habits that soothe you. Meditate, perform some kind of cardio workout, take a bath, play with your pet. RELAX ALREADY!
Sleep at least 7 hours per night, preferably 8. More than 8 is not necessarily better though, so don’t feel compelled to snooze 9 or 10 hours. Unless you’re a teen reading this, then 9-10 hours might be a cutback.
Reduce sugar intake. Focus on ingredient labels to know what sugars are in packaged foods. Worry less about the sugar in fruits or sugar you put in your coffee. Where sugar adds up is as an ingredient in other foods. And it’s cleverly disguised too so check for any words ending in “lose” and starting with “something Latin sounding.” Examples: sucrose, lactose, dextrose.Having trouble losing weight? Could be 3 sneaky saboteurs that have nothing to do w/ exercise or… Click To Tweet
Alexandra: Great. Now I’m hungry, cranky, tired and stressed out. I do not wish to be a statistic, unless it’s in the category of “Woman who is 20 years older and has perfect curves.” I also want to be able to run high and jump tall buildings in a single bound. I think I’ll go take a nap. I already did the cardio. A steam bath sounds good too. With aromatherapy so I can smell my bright, fit future!!
What if you are still having trouble losing weight and suspect it’s your metabolism? Find out if your theory is right by clicking below:
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by Kymberly Williams-Evans, MA and Alexandra Williams, MA
Kymberly: First and foremost, the answer is “Yes” you can have trimmer, slimmer looking knees by focusing elsewhere – not on the knee joint. We’ll get to that in a minute. Next, you need to sit down, get the remote, and watch the 1965 movie, Battle of the Bulge. All the secrets for winning bulgy battles are covered in the film. For $19.95 we will reveal those secrets (see post “Take One Deep Breath – Lose 5 Pounds. Myth or My Ohmmmm My? for the secret to my “Secret” comment, which is actually a joke as we’re not selling anything in that post).
Third, I am going to go on a wild guess here that by “bulgy knees” you mean knees that have fat above and behind them in the thigh area. Cuz’ last I checked, joints themselves cannot be slimmed down. But my oh my, the areas around the knee can store some pretty nice lipose padding, eh? Therefore we are back to the eternal and infernal question of how to reduce fat and “tone up” surrounding muscles. Where we store extra fat is largely determined genetically. Apparently your parents were upper thigh, knee area storage types. Bummer for you. However they probably gave you a nice waist or great hair or a car – something to make up for the genetic predisposition to knee (aka “thigh”) fat.
Alexandra: So true, so cardio, so in need of de-bulgifying. I must contradict Kymberly. Well, I don’t have to, but it’s a quick thrill for me, and I say that you should NOT sit down with the remote. You need to watch the movie while walking on a cardio machine that has a television screen on it. You’re okay with watching Henry Fonda for about 90 minutes aren’t you? Robert Shaw – we could understand a 30 minute commitment. If that sounds inconvenient, or you don’t wish to be spotted on the treadmill eating your popcorn, just do ten 9-minute spurts, broken up with trips to the fridge for Wee-Knees on tiny little Buns. Which is what you will have if you get moving. Poof! De-Bulgified.Where we store extra fat is largely determined genetically #activeaging Click To Tweet
Kymberly: Well not quite yet de-bulgified though I did like Alexandra’s bun puns. And I think Robert Shaw deserves at least 60 minutes. Nancy, you are well served to engage in lower body strength training along with that cardio workout. After all, having strong quad, inner thigh, and hamstring muscles underneath any stored fat will add to the tighter, toned, leaner look your upper thighs will have as you work off additional calories through cardio. You also can benefit from getting stronger and boosting your metabolic rate via strength training.
Two separate actions needed: 1) burn off stored fat through cardio and 2) contract the muscles underneath with strength training. Hey, we did not say this would be easy! But aren’t Wee-knees with tiny buns worth it?
Read this post on how to burn fat while you sleep, watch tv, and read more posts. Hint: you need to increase your metabolic rate.
Also get busy with the Best Workouts to Burn Fat for Women Over 50 (click the link to access that post).
Strength training is critical to achieve lean looking legs and to say good-bye to fat knees. Get suggestions and ways to access exercises to meet your goal here:
While we’re on the subject of knees, if you have knee joint pain (whether or not your knees are bulgy) then check out Fix My Knee Pain, by Rick Kaselj, a fitness colleague of ours. Just click. We’ve used this program ourselves, which is why we are affiliates, though this costs you nothing extra.
Readers: Do you battle your bulge or did you wave the surrender flag? What wonderful attribute did you genetically inherit?
ACTION: Subscribe to receive our posts twice a week. Enter your email; claim your bonus. Kneed we say more?
Kymberly Williams-Evans, MA
Alexandra: I’m taking a deep breath before I answer. Exhale and ready —>> This is a Big Fat Myth…or not. Here’s what I did for you, Deborah. I went and read piles of so-called research just to answer your question in a somewhat informed way. Blah blah blah. Took a nap on keyboard after about the 20th “Let me tell you all about my secret breathing techniques where you’ll lose 50 pounds next week. All you have to do is sign up for my magical potion/newsletter/product/blog.” They were all like that – one deep breath at the start of the site, then a sales pitch and excited testimonial about the wonders of breathing for weight loss. First of all, the blog you should subscribe to is ours! Second, anything that has the word “secret” in it is suspicious.
Kymberly: Shoot, does that mean you do not want to hear my secret about deep breathing? I practiced by calling random phone numbers and breathing heavily. Then I left Alexandra’s call back info. Even if your metabolic rate and calorie expenditure do not go up with strong breaths, my income might. And Alexandra’s heart rate.
Alexandra: Taking a deep breath for weight loss has lots of enthused proponents, all of whom claim it’s backed up by research. But — and this is a flag to anyone who had to do research in grad school — I couldn’t find any of the research to which they alluded. Or, the “research” I did find was done by companies with a financial interest in the results. Translation – they were selling “accompanying” weight-loss products. Go to a reputable site (or don’t, since we did it for you) such as mayoclinic.com and you will see they totally copy Fun and Fit when they recommend three things, and three things only, for appropriate, successful, lasting weight loss:
Kymberly: Alexandra did such a good job answering that all I have to do is change her opening phrase “Big Fat Myth” to “Small, Slim Myth” and voila! Insta-Skinny through breathing while typing.Certain approaches to breathing may bring benefits other than weight loss #activeaging Click To Tweet
However, we do want to clarify that certain approaches to breathing may bring you valuable benefits other than weight loss. If you are keen to reduce stress, increase energy, decrease fatigue, minimize anxiety, and raise your compassion, then try Active Breathing. You can get easy instructions from our post, Breathe Life Into Yourself.
Alexandra: I would like to add one caveat, just in case you are holding your breath. Don’t hold your breath! Do read our post, Dizzy From Breath Holding.
What if you are doing strenuous exercise (for example, watching Clive Owen on tv) and you start to get all sweaty with shallow breaths? Then you pass out. In this instance, deep breathing would help you tremendously. You would not lose any weight, but you would be alive and in possession of your senses (if you were prior to the exercise – wouldn’t want to assume anything). This would free you up to start that weight loss program with the 3 components Mayo stole from us! So in that sense, yes, the deep breathing helped with your weight loss. Keep this advice secret. Don’t tell anyone or I’ll have to come and hyperventilate on you!
Kymberly: Where can I buy the secret advice you just shared? (Let’s out deep breath of excitement and anticipation).
Readers and breathers of the world: What “secret” weight loss approaches have you tried? How much money did you throw down a hole?
ACTION: Catch your breath and a lot more good stuff when you subscribe to our blog. Twice a week you’ll get practical, active aging advice you can use to enjoy the second half of life even more than the first. Enter your email in any box.
Kymberly Williams-Evans, MA and Alexandra Williams, MA
When it comes to weight gain and fat accumulation, chronic stress is the problem. In short, chronic stress triggers a cascade of hormonal reactions that tell your body to store fat, create more fat, and swell up. Yes, long term stress increases both number and size of fat cells. As fat cells increase in size, they increase chronic inflammation, which triggers more hormonal reactions, all leading to more fat. Aaaaarrrggggh!Which contributes more to weight gain: Chronic or Acute Stress? Click if you're dealing w/ stress Click To Tweet
Getting caught in this cycle can be very … well, um … stressful! Take a relaxing breath as we look at ways to decrease fat that stress may have added to your “friend’s” figure. Yes, get ready for some key insights on dealing with stress and fat collecting — the collection we don’t want to inherit, pay too much for, nor store for posterity (in posteriors). Also, take advantage of other quick posts offering ways for you to reduce stress and possibly halt related weight gain.
Also click on these links to get more strategies to improve your bliss and train your hormones to obey you.
We really don’t gain a lot of weight over the holidays. The average is about one pound … per holiday season, so pack light for your next vacation. And don’t worry!
*adapted from work by Dr. Len Kravitz, presented at the DEA World Convention
According to Dr. Kravitz, “Learning to lose weight is a skill, just like learning to ride a bike.” He recommends that we use the same strategies as proven, successful weight losers. Referring to the work of Dr. James Hill, who founded the National Weight Loss Registry, Dr. Kravitz highlights the actions in common of those who lose fat (and keep it off):
Got all that? You now have THE ULTIMATE list of what it takes to lose fat. So relax. And exercise. Then relax some more.
Do you or your colleagues need professional, motivating speakers to edu-tain audiences at your next event? Call us at (805) 404-4338 or email firstname.lastname@example.org.
Kymberly Williams-Evans, MA
A good laugh also reduces stress. So check out this interview of Kymberly from BiteSizeWellness. Spread the Wellness with us!
It’s easy to get started. No special skills or equipment are required, though we do suggest good walking shoes, especially for women over 50. Anyone else notice more feet issues with each passing mile? Also, walking can stave off many diseases, especially depression just by strolling or striding out. You can be social (walking with friends or family) or contemplative (when walking alone). The risk of injury is low low low so go go go. We also mentioned “FREE,” right?
Walking as exercise, power walking, dog walking, even moseying can all help you to:
The rumors are true that you can lose weight with a consistent, well planned walking program. Take a look at our post “Can Walking Really Get You Fit?” which answers the question “how can you lose weight by walking?” You’ll get super clear specifics that will help you determine your pace and duration depending on your goals.
Also watch our short video on ways to amp up your walking. You’ll get some surprising tips, progression methods, and pretty scenery (plus a peek at the world’s cutest dog EVER in the universe for all entirety. Feel free to totally agree or leave a comment below).
Become an even MORE proficient walker when you consider these 7 Steps to Walk Better. Read this companion piece if you want to discover more about yourself.
What if you don’t walk to lose weight? What if you simply want to age actively, move comfortably, travel and explore the world by improving your walking abilities? Perfect!
Did you know that people who enjoy life have faster walking speeds than their more pessimistic counterparts? Or that walking can be as effective as running? Good thing, as my knees put a moratorium on me running, but I walk every day. (Thanks to my motivators, Kila and Sydney. Barkalicious).
For a few motivating Fun Fit Facts about walking, take a look at our post Sneak in Stats When Walking Briskly for Calorie Burn.
If all this walking for exercise gets you sore, find out how to minimize muscle aches in our post on preventing calf soreness after walking, especially uphill.
If you are wondering about the best and most effective technique for getting started on cardio equipment, take a look at our post and video on the Right and Wrong Ways to Work Out on Treadmills and Stairclimbers.
Lastly, are you among the many who consider strapping on light wrist or ankle weights when you head out for a power walk? Then FOR SURE find out about the pros and cons here: Use Weights While Walking: Yes or No?
Small steps lead to big changes! Even a 5 minute walk triggers a bunch of benefits. That’s partly why we’ve written so many posts on this subject. So open up your front door and get your groove on as you move on!
Kymberly Williams-Evans, MA and Alexandra Williams, MA
ACTION: Walk the Talk by subscribing to our blog and accessing your bonus “5 Fitness Myths that Weaken Your Abs.” Click this link to see what’s on the other side that will help you be more confident, capable, and comfortable in your midlife body.
Making lasting life style changes, especially in the context of fitness and weight loss, takes dedication — but it’s doable. Most people know to exercise regularly, eat well, and reduce stress in order to make a change for the better. But somewhere between knowing what to do and actually doing it, we fall into the “Abyss of Inertia.” Why is that? And what can we do to move from stuck to started?
It’s easy to be at level 1 (I’d like to lose 50 pounds) and wish to be at level 10 (I lost 50 pounds), yet it’s extremely challenging to get from 1 to 10 unless you have the steps in between mapped out. You know where you are and where you want to be, but don’t know how to get there.
Fortunately, we know and we’re going to share! That’s what 35 years each as certified fitness pros and Alexandra’s advanced degree in Counseling allow us to claim.To make lifestyle changes, choose Simple, Specific, Sustainable Steps that will lead to Success-… Click To Tweet
To make lifestyle changes, both big and small, make a 1-10 numbered list. One = where you are now; ten = what your new, improved, fit life will look like. Where do you want to be?, aka — your goal. List the steps it will take to get to this goal. Choose Simple, Specific, Sustainable Steps that will lead to Success. It’s all about the letter S!
A typical example of an overwhelming goal : I want to lead a healthier lifestyle. This statement is rather vague, making it hard to know if/ when you’re successful. A better starting point might be: I want to eat more berries and veggies, select food and companies I can trust to nourish me well, and move at least 150 minutes each week. From there you plug in small changes that you will actually do. Instead of thinking in grand scale (though we wouldn’t mind living in grand scale in Highclere Castle, where Downton Abbey is filmed), think of the least you can do. Multiple easy choices go further than grand, sweeping plans that come to nought. Unless you’re the broom in Beauty and the Beast.Asking yourself what is the LEAST you can do to improve your fitness level, and your chances for… Click To Tweet
Buy plant-based foods, particularly from sources you research and trust. For example, learn what you can about Hampton Creek, a major manufacturer of sustainable foods that are made from plant ingredients. Serve your social sense and healthy self all in one go! And yes, Hampton Creek is sponsoring this post as they actually care about creating sustainable food, as do we. Disclosure Done, Bam!
You’ve probably figured out that thousands of options exist that would fit into your seven steps. Mix and match according to your goals. And of course, making a change is really way more than seven steps, though picking a manageable number will get you moving forward. The sample plan above has nothing earth-shattering or magical, which is good. It means you don’t need to wait for the earth to move or a magic wand to sparkle. You just need to make small decisions repeatedly until they become a habit and you realize three months have passed, and you are now eating more healthfully and have dropped the 20 pounds.
Won’t it be great to shift from “I need to change my life?” to “I know how to change my life for the better and I did it!”
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Photos taken by Alexandra Williams except the first one and as noted.
Alexandra Williams, MA and Kymberly Williams-Evans, MA
Ever wonder if house cleaning burns enough calories to make a difference? I got to wondering how many calories one burns after I did a bunch of house chores.
As we’ve mentioned before, if you incorporate more movement into your daily activities, you can successfully lose weight (or keep weight from jumping on to your body in the first place). So it sure would be nice if house cleaning fell into the “watch those kcals just fall off my body” category, wouldn’t it? (PS It’s also nice if you want to subscribe and get active aging answers from certified fitness pros twice a week).
Good news for all of us who have worked up a sweat changing the bed sheets, vacuuming the rugs, and dusting the ceilings (please don’t say I’m the only person who does this) – according to a recent study in the U.K., a good spring cleaning can burn more calories than running a marathon. Since I hate to run marathons, this is welcome news indeed!A good house cleaning can burn more calories than running a marathon. True or False? Click To Tweet
More good news: We have to mention TransformAging, our webinar summit that guides you to be more energetic, attractive, and mentally and physically stronger. Reinvigorate your body, mindset, and life when you implement its easy steps. Get your own set of the entire TransformAging Summit recordings and access proven, evidence-based secrets you can put into action today. Click any link in this paragraph or click the image to find out more about this cutting edge series and how you can own it immediately.
Now back to calorie counting and housework:
According to the study (done by promotionalcodes.org.uk), a good spring cleaning burns 3,655 kcals, while a marathon burns 2,500 – 3,500. Yes, it will take you longer to do the cleaning than the running, but look on the bright side – you didn’t have to run. Check out this breakdown:
Quick math tells me that’s 16 hours of work. And I see no category for jumping onto the mattresses when you discover spiders lurking under the bed. I’m sure there’s a high calorie burn for that. I can testify that my heart rate was definitely in the “Working Very Hard” range.
Cleaning external doors isn’t my thing, though I do scrub down the area by the doorknobs. I’d also love to see the calorie count for scrubbing all the kitchen cabinets plus the stove hood and kitchen walls, mainly because I want credit for these chores. Does sweeping count as part of scrubbing?
So, who’s up for 20 minutes on the stairs? And who thinks this is good news? I know I’m excited, though I doubt I’ll pull on my workout gear and put out a 16 hour house chore workout. And how many calories did I burn getting all the dog hairs off the mini-trampoline?
Action: Another easy and free action is to have us come to you twice a week. Not to clean, mind you. But to share tips on how to age actively and enjoy the second half of life. SUBSCRIBE now and grab your bonus while you’re at it. Also, could you get that dust bunny from my corner when you’re done entering your email?
Alexandra Williams, MA
Let’s walk through the sometimes confusing realities of killing off kilocalories. Once we appreciate the role carbohydrates and fat both serve in providing fuel, then we can understand how to select the “best” workout programs.
But first, when speaking of “the best” programs, we have to mention our recently created “Ultimate Abs Workout Collection for Women Over 50.” (Go for it — click that link!) Even if you’re carrying extra ell-bees around the middle, you can still achieve a strong core. Why not feel more confident, capable, and comfortable in your body as you burn fat and gain amazo abs? Read more here as well: Get Ultimate Abs (Better Yet, A Strong Core)
And, we’re back …. Stick with us to the end where you’ll get 4 fat burning programs to try.
First, the goal is to have a caloric deficit to lose any weight. That deficit comes from the age old energy balance equation: take in fewer calories than we put out (eat less); put out more calories than we take in (move more). The entire weight loss picture is far more complex, affected by a myriad of other factors. For more on losing weight and fat, check out To Burn Fat, Do I Go Faster or Slower? Professional alert warning system activated — it’s not just about cals in and out, though you do have to start there! (Then continue with this post on another surprising factor that affects weight: Is Stress Making You Fat? )
Second, is that we break down carbohydrates 40 times faster than fat, with carbs supplying most of the fuel (energy) to power our exercise. Distinguish between absolute and relative numbers when thinking of fat loss. When you exercise with some intensity, you use a higher percentage of carbohydrates compared to fat as the fuel source. However, the highest total of burned calories is what you are going for. For that, you need to suck it up and add some effort.
Higher intensity exercise burns more calories; however, a long, slow approach is better than what most of the adult population is doing — uh, as in better than not much or nuffink! But a workout with some oomph to it at a higher pace will use more total energy (calories) than the lower intensity plan. Absolutely!
Third, thanks to international fitness expert, professor, and colleague of ours, Dr. Len Kravitz you get top level practical tips. He shared with us the exciting, proven, no-magic-required realm of the four best training programs to maximize calorie burning and become lower fat! He recommends we try all 4 methods.
High Intensity Interval Training (HIIT)
Select a cardio activity you enjoy, such as cycling, running, walking, using a row machine. Go as hard as you can for about 30 seconds. Then recover at a self-selected, variable pace for about 3- 4 minutes. Complete 4-8 rounds for a total workout time of about 30-45 minutes. Dr. Len recommends changing up the mode workout to workout, especially if you have several favorite cardio activities.
And if you forget all this, simply recite the Kymberly mantra: “Go as hard as you can, as long as you can, as often as you can.” I hear the sizzle of calorie burning already!
Kymberly Williams-Evans, MA