Wednesday, March 03, 2010

Lifting Weights = Fat Loss for Seniors

Some interesting fat loss research for seniors to report on, but first off...

Last day for the TT for Abs DVDs free shipping & bonuses offer here - then the price jumps up over $100:


Today's workout for me:
1A) 1-Leg VJ (3x4)
1B) Decline Pushups (3xMax)

2A) Pistol (3x6)
2B) Knee-up (3xMax)

3A) BGSS 1&1/2 (3x12)
3B) 1-Leg RDL (3x12)

4A) Stability Ball Plank (3xMax)
4B) Stability Ball Leg Curl (3x20)

Today's blender drink:
Blackberries, strawberries, raspberries, 1 banana, spinach, small piece of celery (but I could still taste it), sun warrior protein, rice milk, and almond milk. I probably won't use celery anymore.

Yesterday I tried Kale in place of spinach, and realized I prefer using spinach. Also had an almond butter sandwich on flax bread.

To avoid night time binges:
Research shows the harder you make it to access these foods, the less you will eat of them. Opaque containers, stored in high cabinets or the basement, etc. will help you reduce intake. Also, use a food journal, and post what you eat online. A post dinner snack like plain yogurt plus chocola...te protein powder plus a couple of peanuts or some melted peanut butter is better than ice cream.

Interesting research to report as well...

New study shows weight training plus diet helps seniors lose almost 9 pounds of fat...while diet-only group lost less than one pound of fat.

(Reference: Eur J Appl Physiol. 2010 Feb 19. Effect of moderate intensity resistance training during weight loss on body composition and physical
performance in overweight older adults.)

And today's kick-butt mindset tip...its not surprising this is Kekich Credo #1:

Kekich Credo #1. People will do almost anything to stay in their comfort zones. But if you want to accomplish anything, get out of your comfort zone. Strive to increase order and discipline in your life. Discipline usually means doing the opposite of what you feel like doing. You need to set deadlines and replace bad habits and thought patterns with good ones.

More about that study in Sunday's podcast,

Craig Ballantyne, CSCS, MS

PS - I just re-lent some money to a medical clinic in Kenya...

...through one of my favorite sites


Probably my favorite charity. And fun too, I like looking through all of the projects these entrepreneurs have going on...very cool to see how hard they are working.


Allison Crerie said...


Allison Crerie said...

Ahh! Never mind. Took a minute-- Bulgarian split squat.

Anonymous said...

Craig, I'm enjoying the recent bodyweight workouts you've been on and are posting. The heavier volume (i.e., going for 100'ish pushups) seems to be the answer for a lack of access to poundage. I've been without access to weights for a while. Thanks!