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Should Women Train Their Upper Bodies?

 

Upper body resistance training is a staple and focus of men’s fitness routines, but should this also be incorporated into fitness routines for women? While women may not want to take the same approach and workout structure as their male counterparts, it is important for women to train the upper body as well as the lower body.

 

For all-around health and wellness, all muscle groups need to be shown attention. Over-emphasis on one part of the body while neglecting other parts of the body can lead to strain on the joints, rather than achieving a heightened level of athleticism and strength.

 

Women’s hormones and physiology are different than men, and this determines the amount of strength and muscular development that they can achieve. Women don’t need to be concerned about looking like men when it comes to strengthening their upper bodies. Women naturally have about 1/3 of the amount of upper body muscle that men do. So, whether developed or not, a woman cannot obtain the same kind of muscle structure as a man the same size, doing the same workout. Muscles are also developed by how often they are used and by how much weight is used to train. If you aren’t a professional body-builder and aren’t training like one, you need not fret about looking like one.

 

Testosterone is the hormone that allows muscle mass to develop more quickly, this causes the difference in muscle mass between men and women. Women have around one tenth the level of testosterone that men do. So when it comes to training, women have little to fear when it comes to achieving the rapid muscle development that men achieve. Biologically, compared to men the same size, women cannot develop muscle at the same pace with the same training regimen.

 

Getting in a full body workout, and not neglecting the upper body, will result in more muscle mass. The more that muscle mass is increased, the more calories and fat that are burned. So for men and women alike, working out the entire body is extremely valuable for weight loss, and for over-all athleticism.

 

For women, having a shapely upper body is shown to improve self-esteem. Studies show that resistance training is shown to be more effective for self-esteem improvement in women than simply walking as exercise. It also makes day-to-day tasks easier and prevents injury. Upper body resistance training strengthens connective tissue in the elbows, shoulders, neck, spine, wrists, and hands. This improves joint integrity and stability in addition to preventing injury.

 

Women also have some advantages when it comes to resistance training. Because women have smaller muscles, they can isolate them more often without worrying about the longer recovery periods that men experience. While women can take advantage of this difference, it is important to be careful when pressing and pulling heavy at the same weights as men at their same size. This is because women have more of a tendency to become arm dominant than men, which can actually complicate strength training and increase the risk of injuries while training.

 

One of the biggest reasons why women should not neglect strength training of the upper body is that muscle development increases bone strength. When muscles contract against bone, it creates stress that causes bones to strengthen against the contractions. The stronger that muscles get, the stronger that bones must become to handle the muscle contractions.

 

In conclusion, women who train should also incorporate upper body strengthening exercises into their workout routines to achieve optimal fitness and general athleticism. It isn’t imperative and perhaps not even recommended that women use the same level of weight as a man their same size would be able to use, but women can take advantage of their biological advantage when it comes to isolations and can focus on these to build up their upper body muscles in addition to lower body strengthening exercises.

 

Sources:

Khartdavis. “5 Reasons Why Women Should Train Upper Body.” Bodybuilding.com, 7 Feb. 2019, www.bodybuilding.com/content/5-reasons-why-women-should-train-upper-body.html.

“Sex Differences in Training and Metabolism • Stronger by Science.” Stronger by Science, 26 Jan. 2020, www.strongerbyscience.com/gender-differences-in-training-and-diet/.

“The History of Technogym: from Foundation to the Present Day.” Technogym, 11 Mar. 2019, www.technogym.com/us/our-history/.

The History of Technogym

 

Technogym is known worldwide for their superb design and innovative technology, but how did they get the position that they hold in the world of fitness today?

 

It all started in 1983. At the age of just 22, Nerio Alessandri and his brother Pierluigi founded Technogym and began building exercise equipment in the garage of his home. Just one year after its inception, Technogym designed their first full line for strength training, called the Isotonic line. Two years after that, Unica was launched, this was the first product designed for domestic use.

 

Continuing on their path of innovation, Technogym invented the CPR (Constant Pulse Rate) system in 1990, a scientific algorithm for constant pulse/heart rate training. This became the Hallmark of Technogym products. A couple of years later Technogym introduced their first equipment for rehabilitation into their product range, enhancing users recovery process and aiding in the medical recovery process.

 

By the late 1980s, Technogym had launched a partnership campaign in the football world and Formula 1, becoming an official supplier of equipment for the athletic training of some of the biggest football clubs (including A.C. Milan), globally renowned sportsmen (like Formula 1 drivers Ayrton Senna and Michael Schumacher) and by 1990 major sport events like the 1990 Football World Cup.

 

Today wearable devices are everywhere, but in 1996 Technogym was on the forefront of technology with their development of the Wellness system. This was the first ever solution for managing training through a personal device. It was introduced via the portable TGS key. This was an archetypical example of wearable device. The TGS key was used to activate equipment and keep track of users programs and training data. In 2000, Technogym was chosen as the official supplier for athletic training at the Olympics, a recognition of their worldwide acclaim and superior equipment. In Sydney, more than 10,000 athletes trained using Technogym equipment.

 

In 2002 Technogym continued to incorporate technology into superior gym equipment and launched Wellness TV: the first TV screen integrated into a piece of fitness equipment. In 2007 this was taken a step farther with Visioweb: the first piece of fitness equipment connected to the web: a breakthrough enabling exciting new possibilities for the wellness experience.

 

Technogym launched the world’s first “wellness campus” in the presence of the president of the Italian Republic, Giorgio Napolitano, and former president of the United States Bill Clinton in 2012. Four years later Technogym continued to make waves, as they were listed on the Milan Stock Exchange on May 3rd. In the same year Technogym released Skillmill, an innovative non-motorized piece of equipment that allowed athletes to train indoors for speed, power, and agility.

 

Technogym was chosen as the official supplier for athletic training for the sixth time in a row at the 2016 Olympics, held in Rio. The Technogym skill line was finally completed in 2018 with the addition of the Skillbike. In 2018 Technogym participated at the Winter Olympics in PyeongChang, their seventh time as the official supplier of the Olympic Games.

 

Today, Technogym continues to provide top notch gym equipment to professional training facilities and home gyms alike. Check out our selection of new and used Technogym equipment here at Buy and Sell Fitness for premium equipment at an affordable rate for your commercial or home fitness center.

 

Sources:

“Nerio Alessandri.” Wikipedia, Wikimedia Foundation, 6 Aug. 2020, en.wikipedia.org/wiki/Nerio_Alessandri.

“The History of Technogym: from Foundation to the Present Day.” Technogym, 11 Mar. 2019, www.technogym.com/us/our-history/.

 

Pre-Ordering Gym Equipment from Buy and Sell Fitness

Thank you for considering purchasing one of our pre-sale items.

 

So how exactly does a pre-sale work?

 

Once our shipment has left the manufacturer, we offer it for sale online due to the overwhelming demand for gym equipment.

 

Once you purchase your item from Buy and Sell Fitness.com, it is automatically reserved for you. If for any reason, your item does not show up within two weeks of the stated date, we will give you a 100% refund. No questions asked.

 

We built our business 10  years ago based on one guiding principal, do what you say you’re going to do, period. With the high demand for gym equipment, many fly-by-night companies have popped up offering deals that are too good to be true. In addition, companies are engaging in price gauging.

 

At Buy and Sell Fitness we have coined the phrase “Pre-pandemic Pricing” which, simply put, means we are going to continue to offer our current and new customers the fair pricing we have for the last ten years.

 

We want to thank you for considering purchasing equipment from Buy and Sell Fitness, and helping us help you lift, ride, run.

The Best Used Gym Equipment For Glutes (booty!) & hams

A better look at the best fitness equipment for working your glutes (butt) and hamstrings

With the summer now a mere few weeks away, many of us will now have firmly turned our attention to our physiques and will be looking to really step up our training over the coming weeks in preparation for the summer, and for many, bathing suit season. To achieve the perfect body this year, we’ll need to ensure that no part of our bodies is neglected, and that includes the glutes (butt) and our hamstrings. You might not want a butt like Kim Kardashian, but a little shape is certainly nothing to be ashamed of, especially if we can tone it at the same time. Our hamstrings too, are often neglected in favour of the quads, but again, a toned set of hamstrings not only look great, they’re extremely functional too. Here’s a look at the best fitness equipment required for working both of these body parts.

A barbell and squat rack – Barbell squats are an absolutely fantastic exercise for working the hamstrings and glutes, and are considered one of the most effective compound exercises for adding mass and toning the muscles simultaneously. For that reason, a barbell and a squat rack could come in extremely handy for anybody looking to work these particular body parts. You don’t need to use heavy weights, in fact you can simply use the bar if you wish, just make sure that you use a squat rack for protection, and that you focus on really getting your butt at least parallel to the ground.

Hamstring curl machines – Ok, the clue’s probably in the name here, and yes, you guessed it, hamstring curl machines are indeed used primarily for targeting the hamstring muscles on your upper legs. Hamstring curl machines can require users to either sit up straight, or lie down face forward, depending on the design of the machine, before bending their knees against a chosen weight they selected to create resistance.

Cardio machines – As well as weight machines and equipment, cardio machines are also very beneficial for toning the butt and hamstrings, especially those which can be set on an incline. Stair climbing machines for example, are very beneficial as not only do they burn calories, which will help strip away and give you a leaner and firmer look, but they also work the glutes, hamstrings, and calf muscles, helping to strengthen and tone them. Setting a treadmill to an incline and running or walking will also target these very same areas and burn fat at the same time.

Cable machines – All good gyms will have a cable machine with various handles and attachments and these machines can be very beneficial when it comes to working the butt and hamstrings. For an effective workout, securely fasten an ankle attachment to your ankle, and set the cable pulley as low down to the ground as possible. Whilst facing the machine, slowly raise your leg in the air behind you, making sure to keep your head up straight. This is known as a rear leg lift and you will quickly begin to feel the burn after a few repetitions. After completing your working set, switch legs, and repeat as necessary.

Buy & Sell Fitness is the Global Leader in Used Gym Equipment - for more information call us today at (800) 900-0526

What Is Fasted Cardio?

What Is Fasted Cardio?

Fasted Cardio - What is it?

On the surface, it seems to make sense. Exercise first thing in the morning on an empty stomach and your body should burn more fat. After all, without food intake for eight to 12 hours, you’re in a fasted state. With glycogen stores depleted and low morning insulin levels, your body has to turn to other energy sources to power through your workout, and it’s more likely to turn to fat for fuel.

What it is Fasted Cardio?
Many people think fasted cardio is simply training on an “empty stomach,” which they usually think is simply a stomach that “feels empty.”
Well, they’re wrong. Fasted cardio is cardio done while in a “fasted” state, wherein your stomach is empty, but it’s a bit more than that. It has to do with how your body processes and absorbs the food you eat.
When you eat food, it gets broken down into various molecules that your cells can use, and these molecules are released into your blood. Insulin is released as well, and its job is to shuttle these molecules into cells. Depending on how much food you eat in a meal, your insulin levels can remain elevated for several hours (anywhere from 3 – 6+).
When your body is digesting and absorbing what you’ve eaten, your body is in a “fed” or “postprandial” state (prandial means “having to do with a meal”). Once it has finished processing and absorbing the nutrients, insulin levels drop to a “minimum” low (or “baseline” level), and your body enters a “fasted” or “postabsorptive” state. Every day your body moves between “fed” and “fasted’ (or “postprandial” and “postabsorptive”) states.
So, to recap:
• Exercise done during periods where insulin levels are elevated and food is still being processed and absorbed is “fed” training.
• Exercise done during periods where insulin is at a low, baseline level and food is no longer being processed and absorbed is “fasted” training.

Why It Is Beneficial For Burning Fat?
One type of cardio training that gets discussed at a very high frequency rate is that of fasted cardio training. The thinking behind this set-up is that you'll get up first thing in the morning and before downing your usual breakfast meal, you'll head straight for the gym and get in a good 30-60 minutes of cardio first.
By doing so, the hopes are that you'll turn directly to your body fat stores for energy rather than utilizing the current glucose in the system as you would be doing had you have had something to eat prior to doing the session.
Some people are quick to shun fasted cardio however, saying that by doing it you're just going to be setting yourself up at an increased loss of lean muscle mass. Some just don't like the idea period.
Others relish the idea of tapping into that stored body fat easier than before and wake up eagerly every morning without ever skipping a beat to hop onto that treadmill in hopes that it'll mean them waking up leaner the next morning.

What Are The Best Pieces Of Commercial Gym Equipment To Accomplish This?

 

Treadmills
Treadmills are for the most basic impact exercises: walking, jogging and running. Every quality treadmill has the ability to change the speed and incline.

 

Stairmaster
Stairmaster is actually just a brand of stair stepper machine. The motion of a Stairmaster is similar to climbing up steps, but your body weight is actually pushing the steps down. If the difficulty of the Stairmaster is increased, the steps will fall faster which will cause you to step faster.

 

Rowing Machines
The rowing machine is the most underrated cardio machine in the gym. Most people do not understand the correct way to use the rowing machine.
Rowing machines are obviously the best cardio machines for simulating rowing but they are great for cardio as well if you know how to use them.

Top 6 Things People Look for When Joining a Gym

 Top 6 things people look for when joining a gym

 

 1) Quality Equipment with great variety

When looking for a gym, one thing you should make sure you do is go inside and take a good walk around. There are so many different types of commercial gym equipment out there today and you will want to be sure that the gym has the ones you most often use.

 Dumbbells

If you mostly use dumbbells for your workout, you will want to check and see that they have multiple sets so that you can easily continue your workout if someone is utilizing the weight you normally use.

 Weight Machines

When looking at weight machines, some of the higher end machines have options that you can change so that you are putting the emphasis of your lift on a certain phase of the exercise (for example the concentric (shorting of the muscle) phase). This may help you to vary your workout routine more and bust out of plateaus.

Other factors to look for in free weight machines are that they have been maintained and don't look as though they will fall apart anytime soon. Many of the older gyms you go into have machines that look like they're from the dinosaur era and might not be the safest thing to be using.

 Stretching Areas

Another good factor to look for is the stretching area. Many gyms surprisingly don't even have one, or only allow a small space for stretching.

Stretching is an important part of your workout and should not be left out.

If the area only accommodates one or two people however, you likely won't be spending much time on this aspect of your fitness routine.

 Cardio Machines

If you are heavy into the cardio exercise, check that the machines are in good condition and offer the latest features. The treadmills should have inclines and many also have heart rate readers so you can track how hard you are working.

Ensure that the bikes all have straps on the pedals as this seems to also be a popular problem in some gyms (people taking the straps off and them mysteriously going missing). If you really enjoy mixing up your workouts, you may also want to see if they have alternate cardio machines such as ellipticals, rowers, and recumbent bikes.

Check On the Crowds

Finally, when walking around the gym, be sure that everything is not too crowded. Once it gets busy and people are all off doing their own thing, you don't want to be distracted during your workout and feel like you have a limited space to work in. This may distract you and cause you to be less focused during your workout, thus setting yourself up for reduced progress and possibly even injury.

 

 

 2) Friendly Staff

The staff members of the gym should be supportive and courteous, ready to answer questions or spot you on a machine if needed. They are there to help you make the most of your workouts. Before selecting a gym, ask about the certifications of the staff members. Are they qualified to guide you through your fitness routine? If you need a trainer, what are their rates?

3) Location

Think about the location. Is it closer to your home or workplace and when would you plan to visit? Would you normally go at the weekend from home or on the way home from work? Will the traffic be an issue at these times? Also check to see if there's enough parking available especially at a "center of town" gym.

If it's classes you're after, see if there's a good range. Make sure they have some scheduled for the times you'd normally go. See how popular they are, you'd want the class to have more people there than just you and the instructor.

 4) Cleanliness

This may not seem like that much of an important consideration to begin with, but once you are there and working out, if the gym has not been maintained and cleaned on a regular basis, you will find yourself uncomfortable using much of the equipment.

Check for things like fresh towels for people to use while they are working out, numerous spray bottles located around the gym to wipe equipment down after use, as well as ask about how often the gym brings in maintenance people.

5) Hours of operation (open late / early/ 24 hours)

This is almost as important as location. You know when the most likely time is that you'll go and you need to make sure your gym is open at that time.

 6) Amenities

The beauty of a gym is that everything you need is there. You can run, cycle, row, cross country ski, swim or take an exercise class. If you want to tone or build your body there are weight machines and free weights.

When the workout is done, relax in the spa and Jacuzzi. Then have a massage and beauty treatment or a luxury body shower. Both men and women can be pampered to their hearts content and it's all under one roof. When joining a gym the range of facilities is the important factor but there are other things to consider.

 

 

 

Abs Are Made In The Kitchen

Why Great Abs Are Really Made in the Kitchen Not the Gym

 

The only way to truly get washboard abs is by losing enough belly fat to actually see them. When people see a great set of abs they often wonder how many exercises and what types is that person doing to get that six pack stomach. The truth of the matter is that to get a really lean stomach you will be spending most of your time in the kitchen planning your meals and a little bit of cardio to speed the fat loss up.

Washboard abs are easy to get with a little planning and self discipline. It's not as hard as you think. The planning part takes place in your kitchen by making sure you have meals prepared or healthy snacks. The most important key with fat loss is keeping your blood sugar stabilized without the up and down spikes. Foods high in sugar cause the body to release higher levels of insulin. High levels of insulin cause fat loss mechanisms to shut down and fat gaining processes to start up. High insulin also reduces natural levels of growth hormone in the body which is another powerful fat burning hormone that occurs naturally.

One of the very first things that you should implement in your kitchen is to stop cooking and eating high caloric foods. The only way that you can tone those muscles and get those six pack abs is when you burn more calories than the amount that you take in. Making your meals out from scratch instead of ordering out will give you the freedom to adjust your ingredients and take away those that may add up to the calorie count.

The amount of sodium (or salt) that you put into your cooked meals also plays an essential part in your dieting regimen. Sodium has a very important role in the process of muscle formation. If you are subjecting your abdominal muscles to heavy workouts, it's very important that you get ample amounts of these substances in your body. However, do make sure that you do not use overly large amounts of salt in your cooking as this can also mess up with your water-electrolyte balance and make you feel bloated and extra heavy.

 

Many dieting and exercise experts recommend that you take smaller but more frequent meals in a day. This change in eating habit can greatly help you get those six pack abs in no time at all. Eating four to six meals in a day can help promote constant metabolic rate and put your body at a state where it is continuously burning fats all throughout the day. This will help you build more lean muscle mass.

A good diet for washboard abs is going to consist of foods high in fiber, protein, and low in simple sugars. Simply shopping in the outer aisles of the grocery store where the meats, poultry, dairy, vegetables, and fruit are will keep you on target. Keep your shopping in the inner aisles to a minimum as this is where the highly processed foods with sugars and additives reside and they are belly fat magnets.

Eating the right foods all day for washboard abs will have you spending more time in the kitchen and less time in the gym. You cannot simply train more to make up for a bad diet to lose belly fat. That is the most stubborn area of the body and requires manipulation of what you eat.

Buy & Sell Fitness is the Global Leader in used gym equipment and we have all of the tools to compliment a balance diet to help you reach your goals

 

7 Things To Look For When Choosing A Personal Trainer

7 Things To Look For When Choosing A Personal Trainer

7 Things to Look For in a Personal Trainer

 

You decided to get off the couch and head to the gym to lose some weight or get back in shape. Great! Now that you're there, you're finding that you don't know what to do or how to stay motivated to keep working out or pushing yourself harder.

You might need a personal trainer. Personal Trainers work at fitness centers or privately, visiting you at home or work to help you stay on track with your fitness goals.

About 37 percent of the people looking for a personal trainer are beginners who are out of shape, according to IDEA Health & Fitness Association, a San Diego-based organization for fitness professionals. Even if you're an old pro at working out, you may not know what to look for in a personal trainer. Here are some tips that well help you find someone who is a good fit and will help you achieve your fitness goals.

 

Certifiable

Once you find someone who can potentially be your personal trainer, ask if they have certification from a legitimate certification body. This is one of the most important aspects to know when learning what to look for in a personal trainer. While there are more than 70 organizations certifying trainers, look for certifications from The American College of Sports Medicine, National Academy of Sports Medicine and the American Council on Exercise some of the most recognized and sought after certifications for personal trainers.

You can visit all three Web sites to check whether your personal trainer does indeed have those certifications. Personal trainers can also be certified athletic trainers (National Athletic Trainer's Association), strength and conditioning coaches (CSCS) or exercise physiologists.

You also want to make sure your personal trainer is keeping his certification current. Personal trainers also continue to take classes, seminars and other continuing education courses to keep their certification updated. Your personal trainer should also be currently certified in first aid, CPR and automated external defibrillator.

 

A History Lesson

Before you do one pushup, your personal trainer should take your medical history. Your trainer should want to know if you have medical conditions such as asthma, diabetes, fibromyalgia and scoliosis or any musculoskeletal or orthopedic injuries. He should also ask for your fitness goals and assess your starting weight and body composition. Don't forget to sign the informed consent form.

 

Goal-Driven

Your fitness regimen should take into consideration not only your goals but your needs too. Make sure you're getting a good mix of cardio and strength training. Men often neglect their lower body so they need to make sure their trainer works out their quads and hamstrings as much as their upper body. Office workers tend to need work on the rhomboids and hamstrings.

Your routine should change every four to six weeks so you avoid a plateau that prevents you from meeting your fitness goals.

 

Money, Money, Money

If your personal trainer works for a gym, the facility usually offers different training packages determined by the number of sessions you buy. Packages are always cheaper than single sessions. Even when you join a gym you can get up to three free personal fitness training sessions.

Independent trainers generally charge more, depending on the services they offer. If they provide used gym equipment or visit you in your home, they probably charge more.

More than 70 percent of trainers offer group sessions at a discount, according to a recent survey by IDEA. And if you work out with friends, you can get a discount between 30 percent and 50 percent off.

 

Are You For Real?

Despite all of your research, you should still find out how other clients feel about your potential trainer. How does he handle fitness concerns, cancellations or rescheduling? Have his other clients made any progress toward their goals? What types of clients does he have? You want to make sure that he can handle a variety of physical conditions, or at least someone in the same physical condition as you are in.

 

Look in the Mirror

This should go without saying, but your personal trainer shouldn't look like he needs to go to a personal trainer. Make sure he can demonstrate the exercises he wants you to do, too.

 

 

Give it a Try

If you're still not sure, you can always ask for a free trial session to see if the trainer is right for you. You can also ask for a consultation where the trainer talks about your personality and goals. Ask if he has trained someone like you and been successful. Even if he says he has, check with references to verify.

 

 

Benefits of using an Upper Body Ergometer (UBE)

What is an Upper Body Ergometer (UBE)? This is and upper body cardio machine. Designed to strength and condition the upper body by using your hands. Highly used for physical therapy and athletes. They aren’t as popular like other cardio machines but there are many benefits of utilizing an UBE as an alternative for your cardio.

 

One of the main uses of the machine is to acquire a cardio workout without the need of using your lower body, is great when you are rehabilitation from an injury and aren’t able to use the lower body. Also helps to strengthen for many injury made to the upper extremities. It also give athletes like runners and cyclist rest their lower body while supplementing a cardio workout.

 

The UBE rotary motion increases shoulder flexibility, increases stability and strength to the core since such motion works your abdominal and back muscles as well, and it’s a great warm up of your upper body before starting your upper strength training. There are different types of UBEs since it was introduced in the fitness industry, some of them come with adjustable seats and even no seats to meet the needs of the user. As well as different types of resistances such as pressure resistance, adjusted with a knob and some even have hydraulic resistance.

 

The commercial grade models may provide different features like a timer, digital resistance and heart rate monitors. So if you would like to have an alternative for your cardio or had an injury and can’t do your usual cardio routine, you can consider using an Upper Body Ergometer (UBE).

 

 Buy & Sell Fitness is the Global Leader in Used Fitness Equipment and we would be happy to assist you in and of your commercial or residential fitness equipment needs.

Staying Fit After 40

Staying Fit After 40

Easy Ways to Combat Weight Gain as You Age

 

As we grow older, we may realize it is harder than ever to keep a trim waistline. Most of us chalk it up to just another part of growing older. However, there is legitimate reasoning behind this weight gain. Below, we will discuss four of the main reasons for weight gain after the age of 40, and what you can do to prevent it.

 

You are losing muscle mass

You may have heard that muscle weighs more than fat not only is this true, muscle also burns more calories than fat with the body is at rest. This is a result of a drop in testosterone levels, along with underuse. As we age we are definitely ones were causing existing muscles to atrophy. This slows down the metabolism significantly, meaning the body does not burn as many calories as it should.

 

To correct this, start a strength training routine. For each pound of muscle you gain, you will increase your metabolism, burning more calories throughout the day. This helps the body burn stored fat, making it easier to lose those unwanted pounds.

 

Your hunger has increased

After the age of 40, estrogen levels begin to fall, causing significant changes in the thyroid and blood sugar, which increases appetite. Combine this with the natural loss of muscle mass and you have the perfect combination to stimulate weight gain.

 

Although there is little that you can do to change your natural hormone levels, you can combat the effects by paying careful attention to your diet. Remove all processed foods and instead incorporate high-fiber foods, such as fresh fruits and vegetables, whole grains and beans into your daily diet to promote fullness and stifle overeating.

 

Your metabolism is slower

Researchers have determined that the metabolism slows by roughly 5% every decade after the age of 40. This causes a significant reduction in the amount calories the body burns. Experts state that reducing your daily caloric intake by only 100 calories a day is enough to counteract this effect. Only 100 calories per day may not seem like a lot, but over the course of a year, this can prevent a 10-pound weight gain.

 

This can easily be done by making small changes in your diet. Avoiding sandwich toppings such as mayonnaise and cheese, switching to fat-free milk in your coffee and choosing vinaigrette over creamy salad dressings is enough to prevent weight gain.

 

You are not getting enough quality sleep

Today’s lifestyles are more hectic than ever and can really take a toll on your sleeping habits. When most individuals run low on energy, they grab a sugary treat or large cup of coffee. These stimulants will give you a quick burst of energy that will cause fatigue later on in the day. This fatigue combined with an overall lack of energy only creates a vicious cycle of feeling run down, and then consuming sugar or caffeine.

 

Although researchers have stated that sleep alone is not enough to keep the numbers on the scale low, they do know that lack of sleep is a surefire way to gain weight. Several studies have shown strong links between sleep deprivation and weight gain, proving that eight quality hours of sleep per night is pertinent for a trim waistline.

 

Instead of reaching for caffeine or sugary snacks to get you through the afternoon, try a piece of fresh fruit and drinking several glasses of water. The natural sugars in the fruit should be enough to give you that extra boost of energy you need, while the water keeps you well hydrated.

Losing weight as you grow older can be difficult. However, following the above tips can help you keep your weight in check.

Buy & Sell Fitness is the Global Leader In Used Gym Equipment and we would be happy to offer you advice and tips on which equipment can help you meet your goals

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