My Name Is Mike Geary

One of the things that I do on a regular basis to help me continually learn about fitness success and failure is observing people’s habits and actions. I feel that these observations are equally as important as reading books, journals, articles, etc. for improving my knowledge of what works and what doesn’t in fitness.

Something that happens to me on a regular basis when I meet people is that once they find out that I’m a fitness professional, they start asking me questions about the things that they eat or how they exercise, and what my opinion is on it. I don’t mind this, because it gives me some insight on exactly what people do, what they believe, and how things have worked for them.

I will qualify that I only give my advice if it is asked for. I never preach about fitness to someone who didn’t ask for my advice. After all, I know I don’t want people preaching to me about their expertise if I didn’t ask for the advice.

Meet Me Here

So, one thing I noticed while on vacation last week in the carribean was that out of hundreds and hundreds of people from all different countries that were walking around the sunny resorts in bathing suits, I only saw a grand total of about 4 people that had anything resembling six-pack abs. That’s only 4 people out of probably close to 1000 that I saw throughout the 7 days!

This observation has nothing to do with their actions while on vacation, just about their current state of fitness. Now obviously most people, including myself, are not following their normal actions and behaviors on vacation that they would in normal life. That’s not the point.

I make observations about the habits and actions of both the fit people and the fat people on a daily basis to help determine successful vs. unsuccessful actions. It could be at grocery stores, at the gym, at restaurants, at the office, at someone’s house…all are potential spots to learn why people are either fit or fat.

Thin Or Fat People Can Go Here

Start paying attention to the actions of the people around you on a daily basis, and their corresponding body shape, and you’ll learn a lot. Here are some examples of things you may notice:

You might notice that the overweight woman at the office who claims she can never lose any weight is actually the first one in the kitchen whenever someone brings in free donuts or cookies. You might also notice that the guy with the beer gut, who says it’s impossible for him to get rid of the gut, is skipping breakfast on a regular basis (a killer for your metabolism), and drinking 2 or 3 sodas a day without even realizing it. No wonder he’s got a beer gut! On the other hand, you might also notice that the girl with the slim figure, who seemingly eats all kinds of junk food (and everyone gripes that she should be fat with all of that crap she eats), never actually finishes more than half of what she’s eating. When you take a closer look, she’s actually not eating that many calories day in and day out, and that’s why she’s lean. It’s not always as it appears on the surface.

Check It Out Right Here

The point is that there’s always an underlying reason why someone is either fat or fit, and it revolves around their lifestyle, their actions, their habits. Look a little deeper and you’ll learn a lot about why people fail and why people succeed with weight management and other fitness goals.

   Reasons People Fail to Lose Weight is Here…        

It seems as though many Americans are living a life that leads to high blood pressure or hypertension. As people age, the situation gets worse. Nearly half of all older Americans have hypertension. This disease makes people five times more prone to strokes, three times more likely to have a heart attack, and two to three times more likely to experience a heart failure.

The problem with this disease is that nearly one third of the folks who have hypertension do not know it because they never feel any direct pain. But overtime the force of that pressure damages the inside surface of your blood vessels.

However, according to experts, hypertension is not predestined. Reducing salt intake, adopting a desirable dietary pattern losing weight and exercising can all help prevent hypertension.

Obviously, quitting bad habits and eating a low fat diet will help, but the most significant part that you can do is to exercise. And just as exercise strengthens and improves limb muscles, it also enhances the health of the heart muscles.

Heart and Exercise

The exercise stimulates the development of new connections between the impaired and the nearly normal blood vessels, so people who exercise had a better blood supply to all the muscle tissue of the heart.

The human heart basically, supply blood to an area of the heart damaged in a “myocardial infarction.” A heart attack is a condition, in which, the myocardium or the heart muscle does not get enough oxygen and other nutrients and so it begins to die.

For this reason and after a series of careful considerations, some researchers have observed that exercise can stimulate the development of these life saving detours in the heart. One study further showed that moderate exercise several times a week is more effective in building up these auxiliary pathways than extremely vigorous exercise done twice as often.

Such information has led some people to think of exercise as a panacea for heart disorders, a fail-safe protection against hypertension or death. That is not so. Even marathon runners that have suffered hypertension, and exercise cannot overcome combination of other risk factor.

What Causes Hypertension?

Sometimes abnormalities of the kidney are responsible. There is also a study wherein the researchers identified more common contributing factors such as heredity, obesity, and lack of physical activity. And so, what can be done to lower blood pressure and avoid the risk of developing hypertension? Again, exercise seems to be just what the doctor might order.

If you think that is what he will do, then, try to contemplate on this list and find some ways how you can incorporate these things into your lifestyle and start to live a life free from the possibilities of developing hypertension. But before you start following the systematic instructions, it would be better to review them first before getting into action.

1. See your doctor
Check with your doctor before beginning an exercise program. If you make any significant changes in your level of physical activity — particularly if those changes could make large and sudden demands on your circulatory system — check with your doctors again.

2. Take it slow

Start at a low, comfortable level of exertion and progress gradually. The program is designed in two stages to allow for a progressive increase in activity.

3. Know your limit

Determine your safety limit for exertion. Use some clues such as sleep problems or fatigue the day after a workout to check on whether you are overdoing it. Once identified, stay within it. Over-exercising is both dangerous and unnecessary.

4. Exercise regularly

You need to work out a minimum of three times a week and a maximum of five times a week to get the most benefit. Once you are in peak condition, a single workout a week can maintain the muscular benefits. However, cardiovascular fitness requires more frequent activity.

5. Exercise at a rate within your capacity

The optimum benefits for older exercisers are produced by exercise at 40% to 60% of capacity.

Indeed, weight loss through exercise is an excellent starting point if you wan tot prevent hypertension. Experts say that being overweight is linked to an increased risk of developing hypertension, and losing weight decreases the risk.

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Dont Be Lazy…Be Lean!

Your bones hang out in a lot of joints. Knee joints. Hip joints. The joints in your fingers and the joints in your toes.

Wherever bones meet, there is also cartilage, a rubbery, protective layer that ensures your joints bend smoothly and painlessly. But even cartilage cannot do this tremendous job alone. A thin membrane called the “synovium” provides fluid that lubricates the moving parts of the joint. When the cartilage wears out of the synovium becomes inflamed, the result is generally a case of “osteoarthritis” or “rheumatoid arthritis.”

In osteoarthritis, the cartilage can be eroded so much that bone does rub on bone. This type of arthritis develops gradually over a lifetime as a simple result of the wear and tear placed on your joints over the years. Very few people escape some degree of osteoarthritis, though the severity varies a great deal.

As a matter of fact, if you are over the age of 50, you are likely to have at least one joint affected by osteoarthritis. Osteoarthritis affects men and women equally and is by far the most common type of arthritis, with almost 16 million Americans in the list.

In rheumatoid arthritis, damage to the synovium is at the source of trouble. Doctors and researchers are not absolutely sure what causes it, but most think that rheumatoid arthritis is a disease in which the immune system actually attacks certain tissues in the body, including those that connect the joints and the synovium.

Rheumatoid arthritis begins with swollen, red, stiff, and painful joints, but it may progress until scar tissue forms in the joint or, in extreme cases, until the bones actually fuse together. Almost 75% of the 2 million people with rheumatoid arthritis in the United States are women. The disease can hit as early as teen years.

Exercising Your Prevention Options

Investing a little time in developing a good weight-bearing low-impact exercise and stretching plan can add up to great results when it comes to staving off arthritis pain. Strong muscles help protect the joints from wear and tear, and the movement keeps joints flexible.

That is why the quest for fitness is at hand, even if you are 50 years and over. However, most Americans over 50 are still right where they always were sitting back and watching others jog by. Most of them contend that that is just for people who have been athletic all their life, or some say exercise is for young people and engaging into exercise will do them more harm than good.

There are still some that insist on excusing their selves in exercise routines because they do not just have time or they have less energy than ever before. These are all lame excuses. Hence, it is time to start to get rid of those pains. Start exercising.

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Consequently, preventing arthritis is not an exact science, but physicians have discovered a few ways to lower your risk. Here is how:

1. Do not weight around

The single most important measure anyone can take to prevent osteoarthritis of the knee is to lose weight if they are overweight. Extra weight puts extra stress on your knees. If you are 10 pounds overweight, for example, you put 60 pounds per square inch of extra pressure on your knees every time you take a step. That extra pressure can slowly but surely erode the cartilage in your knees, leading to arthritis.

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A study has clearly supported the theory that weight loss weighs in on the side of prevention. In the study, overweight women who lost 11 pounds or more over a 10-year period decreased their risk of developing osteoarthritis of the knee by 50%.

2. Stretch those muscles

Any kind of stretching is good as long as you do not bounce, which can lead to a muscle pull. This is according to some of the professors of clinical medicine in New York City.

Try to hold a slow, steady stretch for 15 to 20 seconds, then relax and repeat. It is best to flex up by stretching before any exercise, especially running and walking. But it is also a good idea to stretch each day. Ask your doctor to teach you stretches that focus on potential arthritis trouble spots, such as the knees or the lower back.

3. Walking is always the best exercise

Take a good long walk at least three times a week or participate in a step-aerobics or low-impact exercise routine maximum results. There is no proof that running is bad for the joints, but remember, it may aggravate an injury if you already have one. Just remember to check with your doctor before starting a new exercise program.

The bottom line is that of all the healthful habits, exercise is the most important. This is because people are designed to be active. Hence, it is really important for people to exercise in order to stay healthy and keep those joints free from wear and tear.

Just keep in mind that the unexercised body, even if free from the symptoms of illness or problems like arthritis, is not at its full potential. Hence, start exercising right now!

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 Exercise and Type 2 Diabetes

One of the most undemanding and the most workable ways to knock over blood sugar amount, eliminate the dangers of “cardiovascular disease,” and perk up health and welfare in general is exercise.

In spite of that, in today’s inactive world where almost every indispensable job can be carried out online, from the ergonomic chair in front of a computer, or with a streaming line of messages from a fax machine, exercising can be a hard argument to win over.

The Weight of Exercise

Everyone should exercise, yet the health experts tells us that only 30% of the United States population gets the recommended thirty minutes of daily physical activity, and 25% are not active at all. In fact, inactivity is thought to be one of the key reasons for the surge of type 2 diabetes in the U.S., because inactivity and obesity promote insulin resistance.

The good news is that it is never too late to get moving, and exercise is one of the easiest ways to start controlling your diabetes. For people with type 2 diabetes in particular, exercise can improve insulin sensitivity, lower the risk of heart disease, and promote weight loss.

Type 2 Diabetes

Diabetes is on the rise. The number of people diagnosed with diabetes every year increased by 48% between 1980 and 1994. Nearly all the new cases are Type 2 Diabetes, or adult-onset, the kind that moves in around middle age. Symptoms of Type 2 Diabetes include increased thirst, appetite, and need to urinate; feeling tired, edgy, or sick to the stomach; blurred vision; tingling or loss of feeling in the hands.

The causes of type 2 diabetes are complex and not completely understood, although research is uncovering new clues at a rapid pace.

However, it has already been proven that one of the reasons for the boom in type 2 diabetes is the widening of waistbands and the trend toward a more deskbound and inactive lifestyle in the United States and other developed countries. In America, the shift has been striking; in the 1990s alone, obesity increased by 61% and diagnosed diabetes by 49%.

For this reason, health experts encourage those who already have type 2 diabetes to start employing the wonders that exercise can do for them. Without exercise, people have the tendency to become obese. Once they are obese, they have bigger chances of accumulating type 2 diabetes.

Today, the U.S. Department of Health and Human Services reports that over 80% of people with type 2 diabetes are clinically overweight. Therefore, it is high time that people, whether inflicted with type 2 diabetes or not, should start doing those jumping and stretching activities.

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The first order of business with any exercise plan, especially if you are a “dyed-in-the-wool” sluggish, is to consult with your health care provider. If you have cardiac risk factors, the health care provider may want to perform a stress test to establish a safe level of exercise for you.

Certain diabetic complications will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for people with diabetic retinopathy due to the risk for further blood vessel damage and possible retinal detachment.

If you are already active in sports or work out regularly, it will still benefit you to discuss your regular routine with your doctor. If you are taking insulin, you may need to take special precautions to prevent hypoglycemia during your workout.

Start Slow

For those who have type 2 diabetes, your exercise routine can be as simple as a brisk nightly neighborhood walk. If you have not been very active before now, start slowly and work your way up. Walk the dog or get out in the yard and rake. Take the stairs instead of the elevator. Park in the back of the lot and walk. Every little bit does work, in fact, it really helps a lot.

As little as 15 to 30 minutes of daily, heart-pumping exercise can make a big difference in your blood glucose control and your risk of developing diabetic complications. One of the easiest and least expensive ways of getting moving is to start a walking program. All you need is a good pair of well-fitting, supportive shoes and a direction to head in.

Indeed, you do not have to waste too many expenses on costly “health club memberships,” or the most up-to-date health device to start pumping those fats out. What you need is the willingness and the determination to start exercising to a healthier, type 2 diabetes-free life.

The results would be the sweetest rewards from the effort that you have exerted.

A large section is dedicated to exercising and eating right for the control of Diabetes  in The Truth About Six Pack Abs Program

Don’t be Lazy…Be Lean!

Hi…I was really intrigued with this study so I had to pass it on to you. Basically, what intrigued me most was that researchers have actually found indications of age reversal with people using certain exercise techniques.

It is by Jon Benson, http://BestFitnessOver40.com/

Of all the studies I have read this one seals
the deal.

The study headline read…

>>>  Resistance Training Reverses The Aging
>>>  In Human Muscle Tissue

Not “slows” or “repairs”…

Reverses.

I know…it shocked me too.

I have been a champion of the anti.aging
lifestyle I teach in Fit Over 40. It certainly
“looks” like the 52 people in my book are
aging backwards.

See for yourself –http://BestFitnessOver40.com/

I never thought their muscles were literally
turning back the genetic clock. But this new
research proves this is exactly what is going
on when you exercise with resistance.

Resistance exercise can be weight training or
just using your bodyweight.  This is exercise
that is heavy enough to cause some strain but
not so heavy that it is painful or dangerous.

Some of the biology aspects of the study are
frankly over my head. But I will try to give you
the highlights.

If you want to read the study yourself you can
find it on PlosOne.org.

—————————————-
The Unreal Findings
—————————————-

The mitochondria is the energy factory of the
human cell. As we age our muscles begin to
show what researchers call “mitochondrial
dysfunction”. This is what causes all the bad
stuff associated with “sarcopenia.”

Sarcopenia is just the wasting away of muscle
due to age and under-use. As we age most of
us will experience a gradual loss of muscle.

The problem?  Muscle is active tissue. It is
responsible for most of the calories we use
during the day.

The less muscle you have, the more bodyfat
you will gain if you eat the same amount of
food.

Muscle loss is also related to the onset of many
bone diseases. The muscle that holds our spine
in alignment can deteriorate as we age and
cause major back problems. The same is true
for the muscle and tendons around the knee
and hip joints.

Can you see why muscle loss is a major deal?
Is it any wonder researchers wanted to see if
there was something we could do about it?

Resistance training obviously builds muscle.
And it does so at any age. Just look at anyone
in my book and you will be convinced of that.

But that is not the real find in this study. We have
numerous studies that show you can gain lean
muscle at any age.

>>>  This study revealed something extraordinary:
>>>  after just six months of resistance training
>>>  test subjects showed a “reversal of most of
>>>  the genes affected by age” in muscle tissue.

With age and no resistance training, researchers
found 596 genes expressing themselves with
“aging”, or decreased mitochondrial function.

But when subjects engaged in resistance training,
in this case simple weight training, look what
happened –

–  Their strength increased by over 20%;
–  And their genes literally “reverted back” to the
      same markers as “younger” genes after only
      six months of exercise

This is staggering.

It is one thing to maintain muscle as we age. To
gain muscle is even better.

But to know that we are literally reverting our
genes to a “younger version” within the muscle?
And after only six months?

That is downright amazing.

That’s not all…

When the older folks in the study began, they were
almost 60% weaker than the younger members of
the study.

In just six months, they were only 38% weaker.

I can tell you from personal experience that in a
few more months they would be even stronger.
In some cases their strength would surpass the
younger test subjects.

I am much stronger now than when I was 23, or
33. I am now 43.

I plan to be stronger at 53.

Strength is not a luxury as we age. It is absolutely
necessary for longevity and health. And this all
takes place at the genetic level.

Just imagine.

—————————————-
What You Need To Do
—————————————-

Everyone reading this letter needs to start today
with resistance training. It is now a PROVEN way
to make the aging process turn around at the
genetic level within the cell.

And now you know why the role models in my
book “Fit Over 40″ look as if they are 15-20 years
younger than they really are –

http://BestFitnessOver40.com/

Genetically, they ‘are’ younger than their calendar
age.

Isn’t that incredible?

Are you ready to join them? Pick up my book today
and you’ll find your own roadmap to begin. In a
freee bonus, Craig Ballantyne gives you an 8-week
in-home bodyweight resistance program that is
perfect for beginner and intermediate trainees.

If you already have my book, you will find this in
the Member’s Downloads.

I also include dozens of ideal gym-based workouts 
for intermediate and advanced trainees.

Combined with the nutrition principles I cover, you
can be on your way to “literally” turning back the
genetic clock.

You’ll look better and feel better than you ever
have to boot.

Sincerely,

Jon Benson
Creator, Fit Over 40

P.S. So many people turn to plastic surgery and
drugs for this same effect. There is nothing
wrong with that…but wouldn’t you rather use a
natural and safe alternative?

And one that helps you in a hundred other ways?

I have always called resistance training the one
true Fountain of Youth. It certainly makes a body
look and feel younger than any form of exercise
I have ever tried.

Give it a shot yourself. It is a gift that can add
years to your life and take away years from your
looks — all at the same time.

http://BestFitnessOver40.com/

When Mike turned 65, he was 25 pounds overweight. By strict dieting, he shed the extra pounds, but he lost more weight; he also lost his energy and vitality. He was always exhausted, and his friends, seeing his gaunt, drawn face, worried about his health.

By the time he volunteered for a particular fitness program two years later, he had put 25 extra pounds back on. After 6 months of exercise and some willpower at the dinner table, Mike slimmed down again. This time he felt better than he ever had, brimming with energy and glowing with good health.

What made the difference? The first time Mike lost weight; the second time he lost fat. The distinction is important. According to research, a large portion of the weight lost by dieting alone is active tissue, such as muscle and connective tissue, while a smaller fraction is excess fat. Exercise has the opposite effect. It increased his lean body mass and decreased his excess fat.

Same thing goes with cellulite. Most people tend to think that cellulites are only present to people who are obese. That is why they sometimes associate cellulite with fats and obesity.

Actually, even if cellulite refers to the chain of wrinkled “fat cells” and “subcutaneous connective tissues” beneath the layer of the skin, it should never be associated with people who are fat or obese. In fact, there are many people who have cellulite but are not fat at all.

In reality, nobody knows the main reason why some people accumulate cellulite. However, there are some factors that health experts are considering such as the structure of the fat cells or the poison that entered the body. Some experts say it may be caused by some hormonal changes in the body. But none of these things has been proven to cause cellulites.

However, the only main reason why most of the cellulite cases are abundant in women is that the connective tissues of women are more rigid and firm than men. Hence, whenever a woman gets fat, the fatty cells tend to swell and get bigger. It creates a protruding appearance to the skin producing an “orange peel” look.

For this reason, women are more prone to cellulite than men. That is why it is important for women to be more careful on their body as they have higher chances of accumulating cellulite.

Fats and Cellulite

With the many cases of obese people having cellulites in their body, most of them believed that their cellulites are caused by being too fat.

Even though not all those who are obese develop cellulites, being overweight can really trigger the development of cellulites. This is because too much fat under the skin tend to push the connective tissue creating a strain on the skin. Thus, cellulites form.

However, this is still dependent on the structure of the cells. If an individual’s cell structure does not inhibit the tendency to bulge or expand even if fat deposits accumulate, then there will be no cellulites.

So, the most important thing to remember here is to keep those connective tissues firm and strong and avoid accumulating excess fats so as to avoid the development of cellulite.

How? Start an exercise routine program.

Transforming food into fat seems all too easy for most of us. Losing fat is far more difficult, and to accomplish this, we have only three alternatives:

 (1) decrease food intake and keep activity constant;

 (2) increase activity and keep food intake constant; or

(3) combine both approaches: diet and exercise.

Physical activity can help reverse the results of inactivity. An hour of vigorous exercise burns up 300 to 600 calories. If you also cut 300 to 500 calories from your daily menu, you can also lose weight at the rate of one to two pounds a week.

Without exercise, you would have to eat 500 to 1,000 fewer calories a day to lose the same number of pounds in a week. Exercise is not for everyone who is over-fat, however. The severely obese person should exercise only under medical supervision to prevent strain on the cardiovascular system and connective tissue. And no one should restrict food intake drastically without consulting doctor.

Resorting to this kind of activity will only get the matter worse. Remember what happened to Mike? He thought that when he started dieting, he would eventually lose all the excess fats he has accumulated. The problem is that he lost those connective tissues rather than excess fat.

For people who are prone to cellulites, this will be a greater problem. Losing connective tissues instead of fat by strict dieting can only make the skin more prone to greater problems but the fat cells are still there. That only means that the problem is not solved at all.

Hence, if you wish to loose those cellulites, it would be better to loose those fats first. The idea here is to burn those fats by increasing your metabolism by 7.5% to 28% more than your normal rate.

It is for this reason that exercising is an important factor in losing cellulite. So for a more cellulite free body, always engage in an exercise routine.

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Don’t be lazy..be lean!

Apart from eating less and making changes in the diet, the best way to lower cholesterol is by exercising. This will increase the heart rate and metabolism in the body allowing it to expel the harmful oils, which are detrimental to one’s health.  

Those who have not exercised before should first consult with a physician to find out which is safe. Those who have a heart condition may not do something rigorous and will have to rely on something that is low impact such as walking, weight lifting or stretching.

Should the physician say the patient can participate in high impact exercises; there is running, swimming, aerobics and bicycling. The type of exercise will depend on several factors and not only medical history. This will also depend on gender, age and weight.

The doctor can make a plan then the person should relay this to the fitness instructor as to what is safe or not. From there, an exercise program can be made and all the patient has to do is follow it.

After a week or two, there will be improvements in the levels of good and bad cholesterol in the body as well as reduction in the current weight of the person.

Exercising is also considered to be the best way because the use of drugs has known to cause side effects when the person takes this.

If the individual does not have time to enroll in a gym, there are other ways to pump those muscles and increase the heart rate. For starters, men and women can go brisk walking early in the morning or before going to work.

Some offices and hospitals encourage people to walk up one or two flights of stairs instead of using the elevator to go up or down a few floors. If the company where one works in has a big parking lot, the individual can try walking a few yards more instead of taking the space near the door.

During any exercise, it is best to drink lots of water. This will prevent the body from dehydration that often leads to exhaustion. Instead of going to the fountain every few minutes, it is best to bring a water bottle.

This will save a lot of time and keep the person at pace with the group activity or the work being done on the machine.

Someone once said that health is wealth. By exercising, one will be able to lower the bad cholesterol in the body and live longer than those who choose to do nothing but are aware of the dangers of not making some lifestyle changes.

There is a large section about exercises to help with high cholesterol and high blood pressure in TheTruthAboutAbs Program 

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 Don’t be lazy…be lean