Take It Easy to Get In Shape and Lose Weight (new study)

A new study just released found that going overboard with exercise as you age slows or even stops progress. How’s that?

Inflammation. Too much from exercise over-exertion can eat away muscle, slowing your metabolism to a crawl. And that can cause fat  loss to stall.

Here is the researchers’ conclusion: “We show for the first time that human aging is associated with muscle inflammation susceptibility… that is present in both tissue and isolated myogenic cells and likely contributes to the impaired regenerative capacity of skeletal muscle in the older population.” [Merrit, E.K., et al. (2013). J App Physiology. In press.]

That is why our F4X method from Old School New Body works so well for those 40 years old and beyond. You use a moderate poundage for each exercise and short rests between sets. Only the last set is all-out, so cumulative muscle fatigue prevents too much damage…

You start with the basic 4-exercise LEAN program so you don’t trigger too much muscular trauma. You ease into quick results, then you can add an exercise or two, tack on one of the Midsection Makeover programs and/or graduate to the SHAPE workout.

Gradual, ease-into-it progression is the key, and excess soreness means too much muscle trauma. If you’re sore to the touch, you did too much. Mild soreness from your workouts is okay and should be gone by your next workout day.

So don’t rush. Take it easy, but not too easy. What’s too easy? Well, sometimes if our daughter wakes up in the morning sweating, she thinks she must’ve been working hard in her sleep so she can count it as a workout. Lol. That’s taking it too easy…

You need to work out with weights two to three times a week–and hard enough to keep it challenging. It’s the best way to get in shape, lose weight and feel great!

Our Old School New Body program is available HERE

Midsection Makeover e-book is available HERE

 

4 Responses to Take It Easy to Get In Shape and Lose Weight (new study)

  1. Ken June 30, 2013 at 3:16 am #

    I bought your OSNB e-book a couple weeks ago and really like it. I started getting myself into shape about two years ago at the age of 58. The three pieces of equipment I use religiously are Perfect Pushups, the Chuck Norris Total Gym, and a pivotal whole body vibration machine. Although I had been getting decent results basically winging it, your program provides a more focused program and I find I am able to integrate these modalities into a more regimented routine. One comment I would make is that the FX4 program specifies workouts Monday, Wednesday and Friday. For me one day of recovery is not enough.

  2. Gold Price August 1, 2013 at 11:29 pm #

    Even if you exercise regularly, you’ve felt it: the aching, can’t-sit-down-or-lift-my-arm muscle soreness the next day after a workout. That soreness you feel a day or two after an intense workout is known as DOMS , or delayed onset muscle soreness, and is caused by muscle microtearing, which helps build muscle fiber and make them stronger. I’m always a little pleased to feel sore after a workout, but even so, like many I’ve been guilty of using it as an excuse to skip out on a workout.

  3. Barry October 9, 2013 at 2:15 pm #

    I really think this approach to health and exercise are great. The regular over-bearing trends to fitness I have always thought did more harm than good especially to the whole perception of exercise. Most of the programs of getting into shape just are not sustainable and are not suitable for the majority of the population which is in general overlooked yet the ones who need some form of exercise that will work for them. Consistency, adaptability, and acceptabilty in a person’s life are the keys to long term success and enjoying the benefits of fitness.

    • Steve Holman October 20, 2013 at 5:10 am #

      Great comments, Barry. Thank you.

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