WE'RE all living longer - and that's great - but only if you've got your health. We're post pandemic - and that's great too - but as we now know that being overweight, unfit and over-50 are massive risk factors for COVID-19, it's NEVER been more important to look after our health. FIT NOT FAT AFTER 50 addresses these issues and contains everything you need to know if you're in your middle years and want a health, fitness and weight loss plan tailored to you. It tells you what to do, how to do it, and how to get results - fast - in 50 safe steps. It shows you how to conduct simple tests to find out what your health and fitness status is. It gives you ideas and recommendations for how and what to eat. It gives you a workout plan with illustrated tutorials for 30 different exercises. It gives you a psychological perspective on health and fitness and explains how the mind and body can be used symbiotically for better mental health. It covers a huge range of subjects to help you on your journey, from… how to set targets; how to be calorie 'conscious' without going on a diet; whether, or not, you need to protein supplement; intermittent fasting; superfoods and juicing…to the benefits of focusing on what your body can do, not what it looks like; the pros and cons of different exercise formats; posture; stretching; mindfulness; how to push and motivate yourself and how to deal with setbacks. FIT NOT FAT AFTER 50 is different from other books of its sort, because author Aylia Fox has the unique skill-set combination of being a health journalist and working personal trainer. She also happens to be in her mid 50's and practices what she preaches. Using her Tri-Hybrid-Health model - which works on the premise that total health contains three core components - the book has three corresponding sections: Part 1: Diet/food/weight Part 2: Exercise Part 3: The mind/mental health. There's also a lifestyle section. FIT NOT FAT AFTER 50 is full of pictures, anecdotes, observations, case studies and lots of thought provoking opinions based on the author's years of experience working around the world. Designed for both men and women, it doesn't treat age as a barrier, and it's not a sad, slow, book about the downside of ageing. On the contrary. Its uplifting focus is that everyone has the ability to reach their own health and fitness potential. That means you! Hit 'Buy Now', and get ready to start your journey.
Author(s): Fox, Aylia
Year: 2021
Language: English
Commentary: A 50-STEP GUIDE TO HEALTH, FITNESS AND WEIGHT LOSS, FIT NOT FAT AFTER 50:
Pages: 206
Tags: A 50-STEP GUIDE TO HEALTH, FITNESS AND WEIGHT LOSS, FIT NOT FAT AFTER 50:
Full Page Image
Copyright
Dedication
Contents
Introduction
Part I
1. CALCULATE YOUR BODY MASS INDEX
2. CHECK YOUR BODY FAT %
3. MEASURE YOUR WAIST AND HIPS. NOTE THE RATIO
4. SET TARGETS
5. ASSESS YOUR CURRENT DIET
6. CHANGE YOUR DIET – DON’T GO ON A DIET
7. BECOME CALORIE CONSCIOUS
8. MONITOR YOUR FAT INTAKE
9. KEEP PROPERLY HYDRATED
10. READ FOOD LABELS AND BE AWARE OF PORTION DISTORTION
11. BEWARE: NOT ALL HEALTHY FOODS WILL HELP YOU LOSE WEIGHT
12. EAT SMART: SWAP REGULAR FOOD PRODUCTS FOR THEIR EQUIVALENT ‘DIET’ VERSION
13. EAT MORE - NOT LESS - FOOD
14. SUPERFOODS – SUPER OR A SUPER SELLING STRATEGY?
15. TO PROTEIN SUPPLEMENT OR NOT TO SUPPLEMENT, THAT IS THE QUESTION?
16. EAT - DON’T DRINK – YOUR FRUIT
17. TRY DIET TYPES THAT HAVE BEEN PROVEN TO WORK FOR OTHERS
18. MONITOR YOUR PROGRESS, RECORD RESULTS AND, IF NECESSARY, SET NEW GOALS
Part II
CASE STUDY 1
19. DO A CARDIOVASCULAR FITNESS TEST:
20. DO A CORE STRENGTH TEST:
21. DO CARDIO EXERCISES, INCLUDING THE FOLLOWING:
22. DO A FLEXIBILITY TEST:
23. LEARN HOW TO DO THE ‘KING’ AND ‘QUEEN’ OF ALL EXERCISES - SQUATS AND LUNGES
24. DO CARDIO EXERCISES, INCLUDING THE FOLLOWING:
25. DO SQUAT AND LUNGE EXERCISES WITH DUMBBELLS, INCLUDING THE FOLLOWING:
26. DO ABDOMINAL AND CORE EXERCISES, INCLUDING THE FOLLOWING:
27. DO UPPER BODY STRENGTH EXERCISES, INCLUDING THE FOLLOWING:
28. DO HIP, THIGH & GLUTE EXERCISES, INCLUDING THE FOLLOWING:
29. DO STRETCHES FOR IMPROVED FLEXIBILITY, INCLUDING THE FOLLOWING:
30. INCLUDE HITT TRAINING IN YOUR EXERCISE PLAN
31. ALWAYS WARM UP AND COOL DOWN
32. INCLUDE EXERCISE VARIETY IN YOUR PLAN
CASE STUDY 2
33. TO WALK OR NOT TO WALK? (AND DO YOU REALLY NEED TO DO 10,000 STEPS A DAY?)
34. GO JOGGING OR RUNNING, BUT LISTEN TO YOUR BODY
35. MAKE SURE PROGRESSIVE OVERLOAD IS PART OF YOUR PLAN
36. IMPROVE YOUR POSTURE
37. PUSH YOURSELF, BUT DON’T BURNOUT
38. KNOW THAT EXERCISE SHORTCUTS DO NOT EXIST AND BEWARE OF FADS/GADGETS
39. CONSIDER USING LESS WELL-KNOWN KIT IN YOUR WORKOUTS:
40. GET A PERSONAL TRAINER
CASE STUDY 3
Part III
41. EXERCISE TO IMPROVE YOUR MENTAL HEALTH
42. LEARN HOW TO OVERCOME BARRIERS TO EXERCISE
43. FIND INSPIRATION, BUT BE CAREFUL HOW YOU USE SOCIAL MEDIA
HEALTH WARNING:
44. WORK HARD - BUT BE KIND TO YOURSELF FOR MOTIVATION
45. ACCEPT THERE WILL BE SETBACKS, BUT KEEP CALM AND CARRY ON!
46. PRACTICE MINDFUL - NOT MINDLESS -EXERCISE AND EATING
47. EAT GOOD-MOOD FOODS AND FOODS THAT NOURISH THE BRAIN
48. IF YOUR ENTHUSIASM FOR DIET AND EXERCISE HAS BEOME A COMPULSION, SEEK MEDICAL HELP.
49. KEEP MENTALLY ACTIVE TO PREVENT COGNITIVE DECLINE AND TO BOOST MENTAL HEALTH
Part IV
50. TAKE THE FOLLOWING LIFESTYLE ADVICE
Afterword
About the Author
