The shoulder is the most mobile joint in the body.
If you cant get the arm fully overhead properly, your body will find a way to do so. The picture shoulders a commun compensation for the lack of mobility and core balanced.
Repeated too many times, it becomes a ticking bomb, your low back becomes very sensitive to extension and developp low back pain.
You have to keep the ribs tuck down, the pelvic neutral, abs engaged, and get balanced extension from both the thoracic and lumbar spine.
Now that you know what the problem is , make the shoulder work right and the low back stops getting jammed every time you go overhead.
It calms down and low back pain goes away!
>105kms + 4500m Balcons d'azur 22/04
-> 42k de Stirling 21/05
->80k+4000m Verdon 23/06
->170k +10000m UTMB 31/08
-> 42k marathon Nice Cannes 05/11
It is actually pretty simple for the average person, but the amount of misinformation out there is astounding.
1. Record everything that you eat.
It’s a little bit of an inconvenience, but a digital scale goes a long way. Eye-balling portions can throw everything off (at least, until you start getting used to guessing portions accurately). Input your values into great online resources, such as www.myfitnesspal.com to get your total daily calories and macronutrient breakdowns. Don’t cheat.
2. Get enough protein. Eat at least 0.75 grams of protein per pound of lean body mass daily if you don’t do regular weight training. I made the mistake of ignoring the “Get enough protein” rule throughout a lot of weight training and ended up losing a lot of muscle over fat. Eat 1-1.3 grams of protein per pound of lean body mass if you are doing weight training. To get your lean body mass, you will need an estimation of your body fat percentage (i.e. with calipers, electrostatic testing, or guessing). You’ll lose weight a bit faster with more muscle… and you’ll look a hell of a lot better naked when you get to your goal body fat percentage. It’s a win-win.
lean body mass = total weight - (total weight*body fat %).
3.Understand #BMR & your caloric needs. Set your daily calorie goal about 500 calories less than your Basal Metabolic Rate (BMR) x your activity level constant. You can calculate that here: http://www.bmi-calculator.net/bmr-calculator
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
So if you have a BMR of 2000 calories (from the website) and are lightly active, your calorie goal would be 2000*1.375 = 2750 - 500 = 2275 calories per day.
It’s okay to eat more one day and then less another. That’s called cycling and can be extremely effective.
4. Lose about 1-2 lbs a week. If you aren’t losing weight, you may be gaining muscle too, so take measurements and/or test your body fat with calipers. If you stall for more than two weeks, lower your calories by a few hundred daily. People with more body fat (25%+) may lose weight at a higher rate. Don’t starve yourselves - losing weight slowly will preserve muscle mass and make your journey much easier in the long run. Plus, you’ll look infinitely better.
5. try some form of exercise at least 3x a week; I highly recommend weight training / cardio as it tends to burn more calories than straight cardio (the protein synthesis is very energy-intensive and will help you out a lot) and it will do very positive things for your body composition. Weight training will not make you bulky (ESPECIALLY if you’re female). It will make you “toned” (though I hate to use the term).
6. Start cooking/preparing most of your meals. It’ll be much healthier and you’ll know exactly what’s in it. Pack lunches. Keep desserts/nights out a once-every-week-end kind of thing if you need to keep sane. Don’t go insane with it though!
7. Try and keep processed sugar at 0. Fruits are great in moderation, but make sure to record them along with everything else. There is no “free” food that you can gorge on. Eat some essential fatty acids and lots of green veggies too. The darker the vegetable, the better.
8. Keep it up for at least ten days. Make it a habit. You’ll thank yourself in 87 days.
9. Fat-burners are not magic pills. Unnecessary & unhealthy in my opinion.
10. no spirits !
In Yoga, headstands are aptly classified as an “inversion”, both in the literal sense of inverting your body, and in the spiritual sense of turning your attention inwards. If you’re experiencing any stress, anxiety or fear, try standing on your head while slowly taking long and deep breaths. Maintain this posture for as long as you can, and notice as your stress begins to melt away.
2.Increase your Focus
Naturally an inverted pose will bring a rush of blood into your brain, which serves as a sort of mental “reset” button. Your focus and brain function will increase, and partnered with reduced stress, helps to clarify your thoughts.
3.Strengthens your Arms, Shoulders and Core.
In order to avoid straining your neck, a proper headstand necessitates that you take most of the weight into your shoulders, arms, and core. Try to hold the position as long as you can—the longer you maintain a balanced pose, the more of a workout you’ll get.
4.Removing Toxins from your Body.
Inverting your body carries a rush of blood into your body’s labyrinth of nodes and fluids known as the Lymphatic System. This system works to remove various waste from your bloodstream, and by stimulating it, you speed up and intensify the process. This allows your body to better eradicate these toxins.
Headstands reverse the gravity on your digestive track, creating blood flow to these important organs, cleaning out trapped material and gasses, and increasing body heat. This also helps clean out your intestines and colon. Focus your breathing into your diaphragm during headstand to increase.
Metabolism is the “magic little army” working to burn calories all throughout the day. Metabolism levels are different for everyone and are determined by the amount of muscle we have. For most people, metabolism slows down dramatically as we age because the muscles atrophy when they are not being used, thus, decreasing our metabolism and causes weight gain. When women lift weights,they keep the muscles active.Weight lifting builds type II muscle fibers, which has been proven to reduce body fat through the increased metabolism.
Common medical condition for women over 40 is osteoporosis. Studies have shown bones strengthen when they feel the stress (more like perceived stress) of weight lifting. Not to say they need to lift weights heavier than they are comfortable with.
What is the biggest difference in bodies at 40 vs 20 years ago? You had muscles back then! You didn’t really had to work for the muscles too much then, but over time they have atrophied. Lose inches and look great by building your muscle tone.
Okay, so maybe that is more info than you needed to be convinced to start weight lifting today. Bottom line is our muscles are an important part of your body that helps us be healthier, leaner and basically reverses the aging process.
Lifting weights is one of those snowballs at the top of the hill. So many wonderful effects when women over 40 lift weights. If I had to choose a favorite, it would be – the more muscle, the more calorie burn we have – specifically fat burn.
The last thing to worry about is bulking up like a bodybuilder. It takes a lot of effort to bulk up such as eating a whole lot of proteins, calories and a whole lotta weight lifting. Women just don’t have the amount of testosterone that men do and that is why men bulk up differently than women.
Women over 40 must lift weights regularly to help meet the goal of being lean and toned. Lifting weights is about working smarter, not harder. Lifting weights restores the muscle loss that comes with aging and restores the metabolism we had a younger age.
So bring it on!
Elite Fitness Personal Trainer in Cannes & Monaco on the French Riviera.