EliteFitness.com Bodybuilding ForumsBodybuilding, weight training and strength training are sometimes used interchangeably. A well-planned weight training or resistance training program is crucial for adults 50 and over to counterbalance the natural loss of muscle that occurs with age and to avoid physical weakness. It is never too late to bofybuilding weight training. As you age, most physiological systems in the body begin to decline. There are incremental female bodybuilding in your 50s in aerobic capacity and overall muscle performance. Aging is also associated with a decrease deca practice test finance muscle mass and an increase in fat mass. Older adults are at an increased risk for metabolic and cardiovascular disease.
Amateur Fitness Competitor of the Week: Maxine Johnson
Melanie Spencer, years-old, did not let age deter her from losing 49 pounds by her 50th birthday in 8 months. With determination she went from pounds to pounds and her waistline shrunk from to inches! Learn how she did it right here Why I Got Started. I had gained weight in my 40s, most of it in the last year before my weight loss plan started.
I was up to pounds and realized that I was going to be 50 soon, and I was in bad shape. I had compressed cervical discs in my spine, scar tissue in my right ankle, arthritis starting in my knees and was in a lot of pain. I was having a lot of trouble walking and didn't want to end up in a wheelchair.
I had 7 months to get in shape for my 50th birthday. How I Did It. June 1st, - I started with a liquid fast of vegetable broth, water , and fruit juices for 10 days. Then I joined a gym and started with yogalaties yoga and pilates and the treadmill. I read about nutrition and went on a clean eating program. After 3 more weeks I had an interview with a personal trainer who put me on a weekly routine using the weight machines until I developed some strength.
The machines strengthened my arms enough eventually to try free weights. I used the dorsi flexion machine to break down the scar tissue in my ankle. I read a lot about strength training on Bodybuilding. By mid August '07 I was practicing the free weight exercises I read about. I worked through my back pain until one day it just didn't hurt anymore. Strengthening my back muscles had eased the pressure on my spinal discs. I no longer had knee, back or joint pain. I realized I would have to dedicate my life to weight training if I wanted to be pain free and healthy.
By mid October '07, I developed my own routine training full body 3-days per week and cardio on the alternating days with one-day off. By mid November '07, I had started a new 3-day split routine which I have used until the present. I've learned so much about nutrition from reading articles on Bodybuilding.
I have been using a low fat , high protein plan, eating more than I ever have, and never feeling hungry! I train with free weights 3 days per week either in the gym or in my home. I use the heaviest weight I can each training session and always strive to increase in weight. I feel that women should train using the same methods as men and if they don't want to bulk up they can stop increasing in weight and maintain their routine at that level.
As women grow older weight training is even more important to strengthen their bones and maintain a healthy lifestyle. I do 2-to-3 sets of between 8-and reps per set of each exercise.
It's never too late to set to your mind to reaching your goals. Set short term goals and work toward each one and before you know it you'll have reached your long term goal. Eating clean is important to maintain your health over the long term. It's never too late to adopt healthy eating habits. You will also be teaching your children and grandchildren an important lesson in life. The OV35 forum has many helpful members that can answer your questions if you need more support or advice.
Starting a journal in the Bodybuilding. Find the nutrition plan and workout routine that will work for you and stick to it. Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for? Click Image To Enlarge.
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