How to Look 20 Again
Have you ever said to yourself, “If only I were 20 again”?
Aging is a very natural part of life. We all – including myself – at some point say, “I can’t believe I’m this age – how did that happen? Where did the time go?” As the days drag by and the years fly by, you may find yourself not looking or feeling the way you want. Unfortunately, we can’t change the aging process, but we can slow it down.
The first component to looking and feeling younger is Metabolism. We must take control of this in hopes of having the body we want. Nutrition is very important, and in today’s world that can be a broad image. Don’t confuse good nutrition with fad diets or so-called healthy menus. One of the biggest problems with our society are all the saturated fats and refined foods. Our national lifestyle has pushed us to fast, easy, and quick meals.
The problem is that these types of meals increase risk factors for diseases such as type 2 diabetes and obesity. By structuring your nutrition with healthy whole foods like lean meats, good complex carbohydrates, some dairy products, fruits and vegetables, plus your essential fats such as natural peanut butter, olive oil, or fish oil, you can take years off your appearance! And segmenting these foods into 5-6 small meals a day can make you look and feel the way you want!
Exercise obviously fits into our equation. Strength training at any age is very beneficial. Adding lean body mass helps the metabolism tremendously, not to mention other benefits such as compositional change, bone density, and reduction of body fat.
My recommendation is lifting weights 2-5 times per week, depending on your goals. Cardiovascular training aids in circulation, reduction of body fat, and lowering the onset of high blood pressure and cholesterol as well as reducing cardiovascular disease.
Hormone Balance* is also a key component to us as we get older. I have been training people for 20 years and this seems to be the determining factor for people who are not seeing results. Think of your hormone balance as an 8-cylinder car engine.
If your hormone balance is off it would be like your 8-cylinder car running on 6-cylinders. It will still get you from place to place; however, performance will be down, and your body simply will not respond the way it is supposed to.
How do I recognize hormone issues? “Listen to your body” is key. If you are experiencing fatigue, aches and pains, depression, lack of sleep, thinning hair, or lack of sex drive, then any one of these symptoms could be tied to your hormone balance. As we get older, men’s testosterone and growth hormone levels decrease, causing a slower metabolism and muscle atrophy. Most men never recognize the problem, and, therefore, continue a downward spiral of gaining body fat and losing muscle.
For women, the puzzle becomes much more complex. Thyroid T3 and T4 levels begin to change first. Other hormones such as estrogen, progesterone, and testosterone play key factors in the stabilization of this balance. Most women produce too much estrogen, causing weight gain and fluid retention. The opposite is women who produce no estrogen, causing the balance to be thrown off again. The wrong birth control meds can also cause significant problems if not diagnosed properly.
At Total Body Fitness, we assess possible hormone displacement and analyze the client’s progress through a 4-6 week period. If the body is not responding like we feel it should, then we recommend hormone testing. This is a basic blood test that your doctor can do.
*This content is for informational purposes only and is not intended to diagnose or treat any medical condition.
Total Body Fitness Can Help You Achieve Your Goals
Now you know the secret of almost all of Hollywood’s stars (except for the plastic surgery)! The bottom line is you can have the body of a 20-year-old, if you apply the steps above. I have many clients in their 40s who could pass for someone in their mid-20s and clients in their 70s who could pass for someone in their mid-50s.
To look young again, you must have a sound nutritional plan, exercise frequently, have your hormones checked at least once a year, and, most of all, live a clean lifestyle! Bonus tip: taking care of your skin and staying away from excessive tanning will make a big difference, too.
The consistency of doing these things will truly mean you can compete with the 20-year-olds!
If you find you need accountability on your journey, or help figuring out the process, the amazing staff at Total Body Fitness is here to help you achieve your goals!