Articoli correlati a Fit and Fabulous After 40: A 5-Part Program for Turning...
The renowned fitness guru presents a groundbreaking new program to battle the effects of aging, introducing a five-part plan that explains how to achieve optimum fitness, health, and vitality with the help of nutrition and weight control, special anti-aging fitness routines, measure to prevent illness, and special beauty tips. 60,000 first printing.
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L'autore:
Denise Austin is the host of Lifetime Television's Denise Austin's Fit and Lite and Denise Austin’s Daily Workout, the #1 daily fitness show in America. The creator of more than thirty bestselling exercise videos and the author of the national bestsellers JumpStart!, Hit the Spot!, and Lose Those Last 10 Pounds, she has written for the Washington Post and Healthy Living magazine and is the designer of her own signature line of active wear and workout equipment. She has been twice appointed Chairman of the Governor's Commission on Physical Fitness and Sports and was awarded the title of Healthy American Fitness Leader by the President's Council on Fitness and Sports. She lives outside Washington, D.C., with her husband and two daug
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1
The Pyramid Plan
Denise Austin's Anti-Aging Pyramid
Attitude
Beauty
Health
Nutrition
Exercise
Congratulations! Just by reading these words, you've already taken an important first step toward improving your life and your health: You've made the decision to do it. But now you're not sure what to do next. You know that you need to exercise more. You definitely want to lose those love handles. And you would love to diminish your wrinkles and get rid of those brown spots on your skin. So where do you go from here? And how can you create a program that can tackle all of these different issues?
Before we delve into the program itself, let's take a closer look at the aging process and some of the major changes that women face as they grow older.
In Your 40s
Maybe the kids are out of the house (at least in school during the day, like mine) and you've finally gotten a chance to sit, relax and catch up on the latest books. Or maybe you're focusing on your career and spending most of your time sitting behind a desk. Either way, you're probably not getting enough exercise.
Without regular exercise, muscles shrink at a rate of 1 to 2 percent per year. The more muscle you lose, the slower your metabolism gets and the fewer calories your body burns. If your eating habits don't change, your waistline starts to expand and your pants get tighter. You can expect to gain about 10 pounds between the ages of 40 and 50.
All that sitting around combined with a poor diet and perhaps cigarette smoking (please quit now) as well may also be causing your bones to get steadily weaker. Your muscles start to atrophy due to inactivity, and your joints (especially your knees and hips) are beginning to feel stiff and creaky.
If you haven't been taking proper care of your skin, sun damage might appear in the form of wrinkles around your eyes and on your forehead, especially now that the production of collagen--a protein found in skin tissue that gives it elasticity and firmness--has begun to slow down.
In Your 50s
The average woman experiences menopause at age 51, after which estrogen levels decrease by as much as 75 percent. A decline in estrogen causes cholesterol levels to rise and blood vessels to become less elastic, putting your heart at risk. As estrogen levels plummet, bone loss becomes more rapid, upping your risk of fractures. Fat--which had previously been stored in the hips and buttocks, primarily for breast-feeding--begins to collect more in your abdomen and you develop a "pot belly."
Your skin also becomes thinner, drier and less elastic due to this drop in estrogen as well as years of sun exposure and lack of proper nutrition. Wrinkles may begin to appear at the corners of your mouth and become more prominent on other parts of your face and body. Reduced circulation may cause your once-rosy cheeks to look pale and colorless.
In Your 60s
If you remain inactive, your muscles and ligaments keep getting weaker. Your joints get "rusty," and you lose your flexibility. Your weight distribution has also changed due to more fat around your middle. As a result, you lose your balance more easily.
As your muscles and bones continue to shrink, your posture may become slumped. With the exception of your pot belly, your body seems to be getting smaller. Next to you, your grown-up kids appear to be getting taller and taller.
Remember: If you don't use it, you'll lose it. If you rest, you rust.
If you've continued to neglect it, your skin becomes slacker and wrinkling increases. Skin pigmentation starts to clump in some places, causing brown spots. Due to a higher cell turnover, skin cells become irregularly shaped, and precancerous lesions are more likely.
Many of these changes result from the shifting in hormones that occurs as our bodies, no longer primed for childbearing, go through perimenopause (the months or years immediately before our periods stop) and menopause, when they actually do. While most of our mothers sat down with us and rather awkwardly and tenderly explained menstruation, all too often the subject of menopause is overlooked. Even our doctors may be slow to advise us of this natural biological transition. But if we're going to beat the aging process, it's important to understand exactly what's going on inside our bodies and how it can affect our health and appearance--if we don't take action, that is!
For most women, this change in hormones usually begins in their 40s as we begin to lose estrogen, progesterone and testosterone. Many women barely notice the transition taking place; others experience headaches, depression and insomnia. One major side effect--and one of the first that many of us notice--is weight gain. But other studies have shown that menopause alone is rarely the culprit, and that calorie consumption and exercise habits are equally responsible for those added pounds. Experts say that after the age of 40, a woman's metabolism slows about 5 to 7 percent each decade. You may have consumed over 2,000 calories a day as a young woman, but after the age of 40 you should probably limit your caloric intake to approximately 1,700 if you want to avoid middle-age spread. This drop in metabolism is partly the result of a decrease in muscle mass--primarily due to a more sedentary lifestyle--that reduces our ability to burn calories.
My Anti-Aging Pyramid consists of five parts: exercise, nutrition, health, beauty and attitude. Each piece of the pyramid works in conjunction with the others to create an overall plan for reversing the aging process. Don't forget: Well-being is more than just exercise. It's more than just eating soy and broccoli. To be truly healthy and defy the aging process, you need balance in every aspect of your life, including your workouts, your diet, your job, your relationships and your outlook on life.
To better explain, I'll use one of my favorite analogies. Your body is like a sophisticated machine--think of it as a Mercedes. If the gas tank is empty, the brakes are shot or one tire is flat, that car is going to sit in the driveway, eventually getting old and rusty. In neglecting to tend to a single problem, you eventually lose the entire machine. Similarly, if you approach your day with negative thoughts, grumbling about your hectic schedule or the lousy weather, chances are you'll lack the incentive to eat well and hit the gym, which in turn can put you in an even worse mood and leave your stress levels soaring as you count up your calories at the end of the day and worry about fitting into that new dress you bought. It's all connected.
Throughout the book I'll talk about each section of the pyramid separately, starting at the bottom and working our way up. Since each building block is interconnected, you may notice some overlap. For instance, water is essential to keep you hydrated while working out, but it's also vital for beautiful skin and hair. So you'll find references to drinking water in both the exercise and beauty departments.
I've specifically placed exercise and diet at the base of my Anti-Aging Pyramid because I firmly believe that a healthy body and happy life start with a regular exercise plan and good eating habits. They are the two most critical parts of your battle against the aging process. Without them you won't have the strength and energy that you need to defend your body from disease and lead a full, productive life.
But don't underestimate the importance of the top of the pyramid, either. Good health and longevity are dependent on doing breast self-exams and getting mammograms, seeing a doctor regularly, and even flossing your teeth. And a positive attitude has been shown to boost your immune system and help stave off illnesses like heart disease and cancer--in my mind, it's one of the most underrated health and beauty tips around!
Just remember: Every little change, no matter how small it seems to you, is a plus. And it will serve as a foundation for the next change. Over time, as your new behaviors become habits, you'll be able to bring them all together easily and effortlessly.
The 28-Day Challenge
The goal of this book is to help you develop positive habits that will last a lifetime. Setting small, short-term goals like wearing sunscreen or eating more fruits and veggies is important because these serve as stepping stones to your ultimate, long-term goals--things like more energy, better health and a positive self-image. Your goals, both short- and long-term, are important signposts that will keep you motivated and moving forward.
The Gauge Your Age quiz on pages 14 to 23 will help you determine what these personal goals are going to be. Of course, it's possible that you already know what you want to achieve, whether it's losing five pounds, eating to fight disease or regaining the radiance of your 20s. Either way, be sure to put it all down on paper.
At the end of each section of this book you'll find a place to write down your specific goals for the next four weeks. Lists can help you determine your priorities and stay focused on your mission. You can post your lists around the house, in your car or in your office. Carry copies in your pocketbook. The more reminders, the better--and not because I think that you're going to have a menopausal memory lapse!
Instead of just focusing on exercise or healthy eating goals, you'll work on mastering one goal from each of the five sections (exercise, diet, health, beauty and attitude) each week. That's a total of five weekly goals. I've designed it this way so that you grow to understand the importance and interrelatedness of all five parts of my Anti-Aging Pyramid and begin cultivating a balanced approach to staying young.
Because exercise is fundamental and everyone needs it, I've listed your goals for you. This is the minimum that I want you to do for good health and to get started down the road to a more youthful appearance. If you want to do more, feel free to scribble in your revised agend...
The Pyramid Plan
Denise Austin's Anti-Aging Pyramid
Attitude
Beauty
Health
Nutrition
Exercise
Congratulations! Just by reading these words, you've already taken an important first step toward improving your life and your health: You've made the decision to do it. But now you're not sure what to do next. You know that you need to exercise more. You definitely want to lose those love handles. And you would love to diminish your wrinkles and get rid of those brown spots on your skin. So where do you go from here? And how can you create a program that can tackle all of these different issues?
Before we delve into the program itself, let's take a closer look at the aging process and some of the major changes that women face as they grow older.
In Your 40s
Maybe the kids are out of the house (at least in school during the day, like mine) and you've finally gotten a chance to sit, relax and catch up on the latest books. Or maybe you're focusing on your career and spending most of your time sitting behind a desk. Either way, you're probably not getting enough exercise.
Without regular exercise, muscles shrink at a rate of 1 to 2 percent per year. The more muscle you lose, the slower your metabolism gets and the fewer calories your body burns. If your eating habits don't change, your waistline starts to expand and your pants get tighter. You can expect to gain about 10 pounds between the ages of 40 and 50.
All that sitting around combined with a poor diet and perhaps cigarette smoking (please quit now) as well may also be causing your bones to get steadily weaker. Your muscles start to atrophy due to inactivity, and your joints (especially your knees and hips) are beginning to feel stiff and creaky.
If you haven't been taking proper care of your skin, sun damage might appear in the form of wrinkles around your eyes and on your forehead, especially now that the production of collagen--a protein found in skin tissue that gives it elasticity and firmness--has begun to slow down.
In Your 50s
The average woman experiences menopause at age 51, after which estrogen levels decrease by as much as 75 percent. A decline in estrogen causes cholesterol levels to rise and blood vessels to become less elastic, putting your heart at risk. As estrogen levels plummet, bone loss becomes more rapid, upping your risk of fractures. Fat--which had previously been stored in the hips and buttocks, primarily for breast-feeding--begins to collect more in your abdomen and you develop a "pot belly."
Your skin also becomes thinner, drier and less elastic due to this drop in estrogen as well as years of sun exposure and lack of proper nutrition. Wrinkles may begin to appear at the corners of your mouth and become more prominent on other parts of your face and body. Reduced circulation may cause your once-rosy cheeks to look pale and colorless.
In Your 60s
If you remain inactive, your muscles and ligaments keep getting weaker. Your joints get "rusty," and you lose your flexibility. Your weight distribution has also changed due to more fat around your middle. As a result, you lose your balance more easily.
As your muscles and bones continue to shrink, your posture may become slumped. With the exception of your pot belly, your body seems to be getting smaller. Next to you, your grown-up kids appear to be getting taller and taller.
Remember: If you don't use it, you'll lose it. If you rest, you rust.
If you've continued to neglect it, your skin becomes slacker and wrinkling increases. Skin pigmentation starts to clump in some places, causing brown spots. Due to a higher cell turnover, skin cells become irregularly shaped, and precancerous lesions are more likely.
Many of these changes result from the shifting in hormones that occurs as our bodies, no longer primed for childbearing, go through perimenopause (the months or years immediately before our periods stop) and menopause, when they actually do. While most of our mothers sat down with us and rather awkwardly and tenderly explained menstruation, all too often the subject of menopause is overlooked. Even our doctors may be slow to advise us of this natural biological transition. But if we're going to beat the aging process, it's important to understand exactly what's going on inside our bodies and how it can affect our health and appearance--if we don't take action, that is!
For most women, this change in hormones usually begins in their 40s as we begin to lose estrogen, progesterone and testosterone. Many women barely notice the transition taking place; others experience headaches, depression and insomnia. One major side effect--and one of the first that many of us notice--is weight gain. But other studies have shown that menopause alone is rarely the culprit, and that calorie consumption and exercise habits are equally responsible for those added pounds. Experts say that after the age of 40, a woman's metabolism slows about 5 to 7 percent each decade. You may have consumed over 2,000 calories a day as a young woman, but after the age of 40 you should probably limit your caloric intake to approximately 1,700 if you want to avoid middle-age spread. This drop in metabolism is partly the result of a decrease in muscle mass--primarily due to a more sedentary lifestyle--that reduces our ability to burn calories.
My Anti-Aging Pyramid consists of five parts: exercise, nutrition, health, beauty and attitude. Each piece of the pyramid works in conjunction with the others to create an overall plan for reversing the aging process. Don't forget: Well-being is more than just exercise. It's more than just eating soy and broccoli. To be truly healthy and defy the aging process, you need balance in every aspect of your life, including your workouts, your diet, your job, your relationships and your outlook on life.
To better explain, I'll use one of my favorite analogies. Your body is like a sophisticated machine--think of it as a Mercedes. If the gas tank is empty, the brakes are shot or one tire is flat, that car is going to sit in the driveway, eventually getting old and rusty. In neglecting to tend to a single problem, you eventually lose the entire machine. Similarly, if you approach your day with negative thoughts, grumbling about your hectic schedule or the lousy weather, chances are you'll lack the incentive to eat well and hit the gym, which in turn can put you in an even worse mood and leave your stress levels soaring as you count up your calories at the end of the day and worry about fitting into that new dress you bought. It's all connected.
Throughout the book I'll talk about each section of the pyramid separately, starting at the bottom and working our way up. Since each building block is interconnected, you may notice some overlap. For instance, water is essential to keep you hydrated while working out, but it's also vital for beautiful skin and hair. So you'll find references to drinking water in both the exercise and beauty departments.
I've specifically placed exercise and diet at the base of my Anti-Aging Pyramid because I firmly believe that a healthy body and happy life start with a regular exercise plan and good eating habits. They are the two most critical parts of your battle against the aging process. Without them you won't have the strength and energy that you need to defend your body from disease and lead a full, productive life.
But don't underestimate the importance of the top of the pyramid, either. Good health and longevity are dependent on doing breast self-exams and getting mammograms, seeing a doctor regularly, and even flossing your teeth. And a positive attitude has been shown to boost your immune system and help stave off illnesses like heart disease and cancer--in my mind, it's one of the most underrated health and beauty tips around!
Just remember: Every little change, no matter how small it seems to you, is a plus. And it will serve as a foundation for the next change. Over time, as your new behaviors become habits, you'll be able to bring them all together easily and effortlessly.
The 28-Day Challenge
The goal of this book is to help you develop positive habits that will last a lifetime. Setting small, short-term goals like wearing sunscreen or eating more fruits and veggies is important because these serve as stepping stones to your ultimate, long-term goals--things like more energy, better health and a positive self-image. Your goals, both short- and long-term, are important signposts that will keep you motivated and moving forward.
The Gauge Your Age quiz on pages 14 to 23 will help you determine what these personal goals are going to be. Of course, it's possible that you already know what you want to achieve, whether it's losing five pounds, eating to fight disease or regaining the radiance of your 20s. Either way, be sure to put it all down on paper.
At the end of each section of this book you'll find a place to write down your specific goals for the next four weeks. Lists can help you determine your priorities and stay focused on your mission. You can post your lists around the house, in your car or in your office. Carry copies in your pocketbook. The more reminders, the better--and not because I think that you're going to have a menopausal memory lapse!
Instead of just focusing on exercise or healthy eating goals, you'll work on mastering one goal from each of the five sections (exercise, diet, health, beauty and attitude) each week. That's a total of five weekly goals. I've designed it this way so that you grow to understand the importance and interrelatedness of all five parts of my Anti-Aging Pyramid and begin cultivating a balanced approach to staying young.
Because exercise is fundamental and everyone needs it, I've listed your goals for you. This is the minimum that I want you to do for good health and to get started down the road to a more youthful appearance. If you want to do more, feel free to scribble in your revised agend...
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- EditoreBroadway Books
- Data di pubblicazione1920
- ISBN 10 0767904710
- ISBN 13 9780767904711
- RilegaturaCopertina rigida
- Numero edizione1
- Numero di pagine307
- Valutazione libreria
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