Archive for the ‘Fitness’ Category

Top Fat Loss Over 40 Tips

Monday, January 20th, 2014
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Shari Fitness Fat Loss Over 40At the age of 40, I transformed my body and went from frustrated and frumpy to fit and feeling fabulous and never looked back.

Over the years, I’ve considered myself to be a work in progress and strive to be the best I can be with regard to not just my fitness, but my health.

Here are my diet and fitness secrets to not only be in the best shape of your life in your 40’s and beyond, but also have amazing energy and vibrant health.

Although I’ve always been eating lots of raw fruits and vegetables over the years and lean animal proteins, five years ago, I switched over to eating organic only raw fruits and vegetables and eat grass fed animal proteins which has improved my health and energy, by improving my digestive system.

As I’ve gotten older, I’ve discovered that my body does not tolerate starchy carbohydrates (rice, pasta, bread, potatoes), whole wheat and grains as well as it used to and have cut back or eliminated them from my diet.  My sources of carbohydrates now come from lots of raw greens such as spinach, swiss chard, kale, broccoli, asparagus, fruit in moderation mostly from apples and berries.

My diet consists mostly of animal proteins from beef, chicken, eggs, fish and whey protein supplementation.  While fats are calorically dense, you do need them and I get my fats from healthy fats from nuts, seeds, and oils such as coconut oil, macadamia nut oil and olive.  I have cut back on my consumption of dairy and limit it to low fat, plain, Greek Yogurt and Organic Feta Cheese Crumbles.

I drink lots of water throughout the day to stay hydrated and have eliminated juices and sodas from my diet, although I do drink coffee and green tea.

One thing that remains consistent over the years is that I eat 6 small meals throughout the day every 2 hours throughout the day, and every meal always contains protein.

With regard to nutrition, here’s what I recommend:

  • Cut back or eliminate all processed foods and that would include food items that come in a box, wrapper, can or drive thru.
  • Cut back or eliminate starchy foods such as rice, pasta, potatoes and bread and this includes whole wheat or whole grains as well.
  • The foods you eat should be real, whole foods that do not contain any ingredients such as raw vegetables, fruits, nuts and proteins.
  • Watch your sugar intake by reading nutrition information and ingredients on ALL products so you know exactly what you are putting into your body.
  • Choose organic over non-organic foods.

Over the years I have been fortunate to be injury-free and I attribute that to taking preventative measures by seeing a Chiropractor and a Sports Massage Therapist on a regular basis.

I like combining different modalities of training such as plyometric training (aka bodyweight cardio), strength training, bodybuilding and core exercises in my workouts in order to be in peak physical condition.

I don’t do cardio.  I hate cardio.  I’d rather being doing body weight cardio (aka plyometric training) or doing super sets or tri sets in my workouts to keep my heart rate up rather than doing traditional cardio.

I workout  consistently 4 days a week focusing mainly on strength training anywhere from 45-60 minutes per workout session.  As I’ve gotten older, I have found myself lifting heavier in the gym instead of cutting back on the weights and increasing the rep range.  I do vary my rep range from anywhere between 5 -15 reps. I love lifting heavy and the way it makes my body look and feel preserving any lost muscle mass that comes with the aging process.  Provided you don’t have any injuries or joint, ligament or tissue pain, if your male or female, hit the weights, hit ‘em hard and heavy as long as you can, but remember to properly warm up before your workouts and remember to allow your body to recover from your workouts.  Doing too much exercise can be just as ineffective as not doing enough.

I hope you enjoyed my top tips to losing fat over 40 that you can start using right now to be in the best shape of your life not only now, but for life!

Get my complete 12 week fat loss over 40 program where you’ll get the same workout program I use and have developed over the years, recipes from my kitchen and much more!!  —->> Transformation Over 40

Get Transformation Over 40 NOW simply by clicking on this image

Get Transformation Over 40 NOW simply by clicking on this image

5 reasons “slow-go” cardio SUCKS

Tuesday, June 11th, 2013

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Going through some client emails over the last few days I’ve noticed that many people are still stuck doing long duration, low-intensity cardiovascular exercise …. yikes!!

Here’s the deal: if you’re looking to achieve maximal benefit from the time you put into your workouts, long duration “slow-go” cardio is NOT the way to go, and for many reasons.

Here are my top 5:

1. Minimal calories burned 45 minutes on the treadmill may burn a whopping  300 calories if you’re lucky, the equivalent of ONE TENTH of a pound of fat.  Exercise ten hours a week and you might just lose a pound!

Which brings me to my next point:

2. Way too much time involved.  I don’t know about you, but I don’t have hours and hours of my time to pour into working out each week. In fact, very rarely do I ever a couple hours of exercise weekly, and you know what? …….. That’s ALL you need.

In fact, research has shown that anything more than 90 mins a week may be detrimental!  Click here—->>  more info here 

Beyond that, slow-go cardio is:

3. BORING as heck.  Sitting on an exercise bike staring at the wall in front of me for 45-60 minutes? No thanks.

But perhaps even worse is the fact that slow-go cardio provides:

4. No prolonged metabolic benefit.  Did you know that with higher intensity exercise it is possible to continue to burn calories for up to 48 hours post workout? It’s true. But you know what else is true? Long duration, low intensity cardio provides virtually NO prolonged elevation in metabolism. In fact, with slow-go cardio, metabolism returns to baseline almost IMMEDIATELY following the exercise session.

And finally, the reason that trumps all the others:

5. Minimal fat loss. Minimal calories burned during the session and virtually no additional calories burned afterward = minimal, if any fat loss results. And let’s be honest, the only reason anyone is doing cardio is for the “result”.

So if slow-go cardio isn’t a great solution, what is?

Click here ==> Why you should NEVER workout more than 90 mins a week

Shari Fitness
Author, TransformationOver40
Creator, FitTalkNews


* Disclosure: If you happen to purchase anything I recommend in this or any of my communications, it’s likely I’ll receive some kind of affiliate compensation. Still, I only recommend stuff that  I truly love, use and happily share with friends and family. If you  ever have an issue with anything I recommend please let me  know. I always have your back, and your growth and happiness in mind. – Shari 

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