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Fabulous thirties

Submited by- Team Sitagita on 02 Jun, 2011 HEALTH  WOMENS & KIDS HEALTH  

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YOUR GOAL: To work out smarter, not harder.

YOUR FAT-BURNING PROFILE: For the first time in your life, your clothes may feel more snug than usual. That`s because bone and muscle loss, which begin to occur by the mid-30s have slowed your metabolism. Of course, it now becomes more challenging to maintain an exercise program.

The hectic pace of life becomes a real barrier to doing the right things. So, it`s important to prioritise. Women need to focus on eating and exercising correctly, because if you don`t have enough energy, you won`t have much to draw on for all other aspects of your life.

WHAT YOU NEED TO DO NOW :

  • Forget intensity    Blast extra body fat faster by pumping up the duration and frequency of your jogging, cycling or any exercise that`s a part of your routine.

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  • Slip in a quickie    Research has shown that those who exercise in shorter bouts may be more likely to stick with the programme long-term. Find the extra ten minutes in your day and fill them with exercise. Take the dog for a long, brisk walk when you get home or do jumping jacks while the rice is cooking.

  • Pump up the strength training    To compensate for a slower metabolism, increase cardiovascular activity and strength training to 20 minutes each, three times per week. If you have to choose one over the other, stick to strength training. If you pick up the pace by quickly moving from exercise to exercise, you`ll still get some aerobic benefits. Generally, when you do a cardiovascular activity, you burn 12 calories a minute. Strength training (with minimal rest between exercises or sets) burns eight to ten calories a minute. Plus it builds up calorie-burning muscle.

  • Make fitness a family affair    Exercising together helps strengthen the family relationships. Exercising is much better than sitting in various corners of the house watching television.

  • Reduce the stress in your life    Reducing stress helps not just your mind but your body, too. Stress hormones stimulate the fat cells in the abdominal area to store fat. Not only is a bulging belly unsightly but increases in girth have been associated with chronic diseases such as diabetes and high blood pressure.

  • Avoid the junk food    Healthy foods keep your energy and metabolism elevated for a longer period of time. If you eat 500 calories worth of chocolate, your body will quickly burn off the simple sugars until there`s nothing left. On the other hand, you`ll still be digesting 500 calories of a salad with hard-boiled eggs and low fat grated cheese even two hours after you eat it.

  • Aim to take in 2,100 to 2,200 calories a day    Keep in mind that you burn 100 to 200 fewer calories per day with each passing decade.

  • Go low fat for higher energy    Eating high-fat meals makes you slow down and want to sleep. So you usually get more calories and less exercise on a high-fat diet.

  • Get into the snack habit    Mid-afternoon snacks minimise overeating at dinner. Have something quick and rewarding. Even a cup of hot tea with milk can do the trick. Don`t go overboard with it, though. Eat just enough to tide you over so you won`t eat everything in sight later.

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