When some of our clients begin to work with us, it quickly becomes apparent that their age is one of their limiting beliefs.
They think that once they reach past a certain age, everything becomes a lot harder. “Just wait till you get to my age” many say.
We like to prove that wrong. At Lean Body Training Finchley, we strive to show what is possible, not just getting our clients into the shape of their lives, but making them feel like they did in their 20’s and 30’s.
The nutritional planning we help them with are surprisingly simple to follow and very effective. But first, why is ageing healthy something many of us even need to be considering?
What if we told you that you can influence all the factors that play a quality role in your life, from reducing the risk of future injuries and improving your day-to-day energy levels?
Here are just some strategies we use to help our clients feel younger and stronger than ever:
1. Resistance Training
Gaining more popularity, but still under appreciated for its role and benefits as you age and improvements in your daily quality of life.
When resistance is applied appropriately, there are various advantages to both physical and psychological health including a stronger immune system, osteoporosis and other chronic diseases, as well as supporting healthy muscle tissue and strength.
2. Protein Consumption
With a recovery in mind, protein consumption is vital. This is just not over the course of your training days, but also protein serving per meal. Protein consumption helps stimulate a process called muscle protein synthesis which is important in preventing the breakdown of lean muscle tissue, as well as the new forming of tissue.
Read More: Why Consuming Protein Helps You Lose Fat
Current research shows that 0.4-0.6g per kilogram/bodyweight may be an ideal range to follow and aim for within each meal. For a 70kg individual, this would be around 28-40g of protein within a meal, which should be able to follow for most, this can equate to a large one-sided chicken breast or a good-sized serving of fish.
So, per day we would then need to be hitting around 1.4-1.8kg per kilogram/bodyweight. Again, for a 70kg person, this would work out to 100-140g protein.
3. Keeping Hydrated
Although most people are aware of how important it is to drink adequate amounts of water, it still difficult to keep up for a lot of individuals. Water is a vital component in so many of our internal processes; from the immune system to water retention, to daily performance. Given that the human’s body equates to 50-70% water it’s understandable why keeping hydrated can make such a positive impact on the way we look and feel, especially as we age.
Try these methods if you find yourself struggling to improve your water intake:
1. Create a link with another habit help remembering. For example, eating is a typical habit, breakfast, lunch and dinner. If you have a glass of water before of with every meal, then you’re well on your way to getting your daily requirements.
2. Out of sight, out of mind. If you have constant access to a water bottle around you, then you’re far more likely to maintain an awareness of your fluid intake.
3. Stay ahead of dehydration – feeling thirsty, dry mouth, feeling fatigued and headaches. If you feel these symptoms, you’re potentially already dehydrated!
Don’t choose to accept a lower quality of life as you age, you have the opportunity to reverse long term habits. All you need to do is make a decision to start today.
Are you over 50 years of age and would like to feel fitter, stronger and be healthier? Get in touch for a free personal training consultation today
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