Starting A Fitness Program After 50

I myself, like most people use to believe, as we age our beliefs about ourselves change, and one of those beliefs is about our ability to lead an active lifestyle. Many older people believe that they can no longer exercise like they used to when they were young. In many cases this may be true. However, studies show that it is never too late to start exercising.

Nobody is too old to begin exercising. But it is important to start slow and work your way up. Once you have established an exercise routine you'll likely find that you can be healthier, more active, and feel better than you did and even in your younger years.

Before you start an exercise program you should have a medical checkup. Check with your doctor to see what kind of exercises he/she recommends. You aren't likely to find that your doctor will disagree that exercise will be a positive thing even into old age.

At the beginning your exercise program you should include moderate levels of activity, and you should not start out with marathon exercise sessions. A good short 15 minute walk is an example of a moderate form of exercise that can yield great benefits. You may want to start with just 10 minutes. Or you may find it you can only walk for five to 10 minutes before taking a rest.

The important thing is to keep setting goals and moving ahead. So if you start with 10 minute walks gradually increase that time to 15 minutes and then to 20 minutes. Don't try to prove to yourself how much you can do in your first session. It is far better to build yourself up and increase your activity level each day as your body begins to feel more comfortable with the tasks you are putting it through.

A good goal is 30 minutes of modest exercise each day. Ideally, this would include a combination of stretching each day and alternating aerobics and weight training. But this isn't where you have to start. Especially if you have not been active for many years it could take weeks or even months before you're comfortable with a 30 minute walk.

There are many changes in our bodies as we age. Aging causes muscles to deteriorate along with our lung capacity. The rate of our metabolism and our flexibility decreases with age. There are also higher risks of medical problems such as osteoporosis.

It is estimated that regular exercise can prevent over half of the potential physical declines associated with aging. Physical activity slows down the aging process while increasing your energy, your stamina, and your mental health.

Improvements in strength, muscle tone and appearance are obvious benefits of exercise. But regular exercise will also increase the efficiency of your lungs and your heart warding off potential problems. It is essential to keep your ligaments from becoming too stiff as you age as this will result in less flexibility and reduced range of movement.

An active person will receive benefits such as decreased blood pressure and a decreased heart rate. Improvements in self-image, confidence and reduced levels of stress are other benefits.

When you are considering a course of exercise activity it is important to examine several categories. These categories are aerobic training, weight training and flexibility.

In the beginning it is essential to increase your flexibility as much as possible. For people who have not exercised in a long time increasing flexibility should be the starting point and should precede other activities. Tight muscles can lead to injuries.

Once you have spent several weeks improving your flexibility it is time to move to aerobic activities. Walking as previously mentioned is a great way to start. Another great activity is water aerobics. If you have access to a pool, this is a great way to get aerobic exercise without causing pain or stress to the joints.

Weight training should generally come after you have learned to increase your flexibility and developed a program of regular aerobic exercise. There are many options for weight training that do not require you to join a gym. Many exercises such as push ups, or even push ups starting from the knees can help to build muscle strength.

While many people feel that exercise is something that is more difficult for them to do as they age it is just as important, if not more important to exercise in the latter portions of our lives.

Make it Happen!


Written by,

Dwight Obey (Founder - 1st N Weight Loss), and AdvoCare Independent Distributor.

" I have found that AdvoCare has so many nutritional supplements that support overall wellness, weight management, energy, etc.."- Dwight Obey

Interested in Searching, and Learning more about AdvoCare Products, Click Here 

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

What To Do Before Starting A Weight Loss Plan

Starting a weight loss plan can be both fun and daunting at the same time. You’re opening up new possibilities for yourself, but at the same time, you’ll be changing a lot of things that you’re used to. Many people get stuck in their heads when they start planning to lose weight, a mindset which can make the whole endeavor fail. However, with enough preparation, you can have a weight loss program that works.

It’s important not to set yourself up for failure. Before you even begin forming a weight loss diet plan, get it in your head that you will succeed. As long as you pace yourself and remain realistic, you can set out to achieve your goals.

To maximize your chances for success, it’s best to prepare for what lies ahead. Don’t just begin your weight loss plan without preparing for it, because that’s like going up on stage at a dance recital without ever learning the routine. Here are a few things you’ll need to know and remember before you start on your weight loss plan.

Go easy on yourself

A lot of past diet fads advised the removal of certain types of food from your diet. While doing this can help you gain some short term success, it’s not the best for long-term success. Thus, it’s not really a weight loss plan that really works. If you deprive yourself of foods that you’ve always loved, there’s a huge chance that you’ll be tempted to try a “bite” of that forbidden ambrosia. That little “bite”, no matter how much you deny to yourself that it will ever happen, will eventually lead to binging. This isn’t really a hallmark of a weight loss program that works

Just imagine completely cutting one of your favorite foods out of a weight loss diet plan. Let’s say that this food is pizza. You love pizza, but you have to give it up. Then, your friends order a pizza for movie or game night. You think to yourself, “just one bite won’t hurt”, but then you find yourself scarfing down whole slices. We want what we want, and we want what we can’t have even more. It’s best to not play mind games with yourself like that when you need a weight loss eating plan to be effective.

Set attainable goals

One thing that can set us up for failure in any venture is having unrealistic expectations and goals. We’re more prone to giving something up if we can’t reach even the short term goals. However, we have to ask ourselves: are we just incapable of succeeding at what we set out to do, or are we expecting too much too soon?

In weight loss, it’s most likely the latter. A weight loss plan that really works is manageable and only a little daunting.

One thing you can do is keep a journal that tracks your progress and keeps an account of what you mean to achieve for each week. You should also make your goals as specific as possible. Instead of writing “lose two pounds” as your goal for the month, break it down to more specific and manageable steps. You can thus have a weight loss plan that won’t drive you crazy because it’s easier to follow and track.

Until then, good luck in your eight loss journey, and remember you can do this!

Heart Disease And Exercise

The heart is a muscle and needs exercise to stay in shape. When it's exercised, the heart can pump more blood through the body and continue working at optimal efficiency with little strain. This will likely help it to stay healthy longer. Regular exercise also helps to keep arteries and other blood vessels flexible, ensuring good blood flow and normal blood pressure and cholesterol.

When it comes to exercise, a little bit performed regularly goes a long way. According to the American Heart Association (AHA), exercising 30 minutes a day, five days a week will improve your heart health and help reduce your risk of heart disease. You can even break it up into quick and manageable 10-minute sessions, three times a day.

Just be sure to check with your doctor before starting a new exercise routine, as exercising with a heart condition can put extra strain on your heart. Learn the signs of heart trouble during exercise and don’t over-exert yourself.....and remember you can do this!

Never Give Up On Your Weight Loss Journey

Never Give Up, Never, Never Give Up, Never Ever Give Up, Never Give UP!  

That’s right, the secret key to losing weight is not a new fad diet, it’s not a new medication, it’s not a bunch of gimmick supplements, it is A STATE OF MIND!

Let’s face it. You tried to lose weight in the past, and you failed. So what! The key is what do you do now. 

Do you give up, or do you start again. Anyone and everyone who has ever successfully lost weight and kept it off has failed in the past at one time or another. 

However, the reason they were finally able to lose the weight, was because they NEVER GIVE UP..

I know how hard and frustrating it can be,  trust me, because I have been there as well, but trust me never give up. If you have a bad day and eat a bunch of fatty junk, so what, forget about it. Just do not give up, never.

Forget past mistakes. Forget failures. Forget everything except what you’re going to do RIGHT NOW and do it. Just start a new day and never give up.  If you tried to lose weight, and it did not work, try something different.

JUST NEVER GIVE UP!

Have you ever considered the cost of quitting? For a real eye opener…what if these individuals had quit.... Thomas Edison...Steve Jobs…Michael Jordan…or Sylvester Stalone. Ask them how much it would have cost them if they had quit. What about you? What will it cost you? For starters it can cost you your life...yes your life, and if it did, think of the love ones who will be left behind,...yes it will cost them dearly as well.

So ask yourself, is this what you want, are you truly trying to hurt not only yourself, but the ones you love as well.

I know what Im saying may be harsh, but sometimes we have to hear the truth, and if me giving you this real talk will get you moving, then I've done my part...now take the inspiration and go, you can do this, and you will do this, and remember "Today Iz The Day".

Written by,

Dwight Obey, Independent AdvoCare Distributor

Self - Motivational Phrase

When working out try visualizing your goals, come up with a phrase that states what you are striving for, and speak it out loud when doing your exercises. 

Some of the phrases I used when I was losing my weight were, ”Today Iz The Day" and "Why wait.....” If you say this over and over, and you are not what you are speaking,  or doing what you should be doing, your mind will sense a mismatch and then have to adjust to make the connection.

When the connection is finally made, we discover the golden nugget we have been in search of..... which is called "TRANSFORMATION"

Jot Down Your Weight Loss Goals Pt.2

Continued From Part. 1

Write down all the bad things that are associated with your weight. 

**Are you missing out on relationships?
**Are you worried about your health?
**Are you worried about dying early?
**Do you want to see your children get married? 

To be perfectly honest, obesity is currently the second leading cause of preventable death in the United States, just behind smoking.

If you are overweight, you have a very good chance of dying earlier than you should. Write this stuff down. The goal here is not to make you feel bad, but instead I'm trying to help you see whats really important in life, and let you know there are love ones who care, and need you.

Do you remember when you were a school kid and the teacher gave you a homework assignment that was due in a week? How many of you ran home and finished the assignment on the first day? Ok, a few of you probably did. However, if you were like me, I waited until the last minute to do the assignment. 

Why? Why did I wait until the last minute? Because I associated more “pain” with the process of doing the assignment than the  “pleasure” I would get from knowing I had finished it. That is, until the night (or morning) before it is due. Now, the assignment is due in a few hours and all I can think about is the “pains” that will come if I do not get it done. 

I will fail, my parents will get mad at me, I will get grounded and not be able to play with my friends. So what do we do? We do the damn homework, even though it causes us pain.

This might sound a little harsh, but the only reason you have not lost weight is because you associate more “pain” with the process of losing weight than the “pleasure” you will get with losing weight. 

When you eat that donut you are thinking about how good it pleasures your taste buds, but instead of thinking that you just added another 200 extra calories that you did not need which can cause you to gain more weight if you continue down this path. 

Overeating on things such as donuts on a constant basis, without a proper diet or exercise, can lead to weight gain, which may cause you to feel unattractive, and even worse more likely to cardiovascular disease issues if you are not careful. 

I know you can do this, 1'm here to help...so lets get started.

Now write down your three month goal, six month goal, and one year goal. Be realistic. Think about losing one to two pounds a week as a goal. Put these goals somewhere you can see and read on a daily basis (Like on a sticky placed on your bathroom mirror). Let this sticky note be the reminder when you wake and start each day that you can do it.

Remember little steps, Rome was not built in one day.

No more tomorrow,..."Why wait...Today Iz The Day"

Jot DownYour Weight Loss Goals Pt.1

I know you have heard this over and over, and over. But did you every actually do it? If you want to really change your life and lose the weight, this time, write down your goals. In fact, let’s take it a little further. If this is not your first attempt to lose weight, then I'm sure you tried some other program or “diet” before and for some reason it did not work. 

The first thing I want to say is, “good job”. 

Not good job for failing in the past, good job for trying again. 

This is a little off the subject, and we will get into this more later. However, anyone who has successfully lost weight and kept it off, failed on some other program at one time or another. You see,....the difference is, they never gave up. So, good job on continuing your quest to lose weight. I know you can do it.

Now back to your goals. I want you to write down why you failed in your past attempts to lose weight. 

Did you lack time, motivation, direction, what was it? Now write down all the negative things about your life, which are related to your weight problems. What will your life be like if you do not lose the weight and keep living the way you are living?  Are you truly missing out on enjoying life because of your weight?

Are you letting your family down, because you cant do the thing they want, because of your weight ?At the end of the day, your kids just want their dad around to play and run with. What about your spouse, what are they missing out on? What about you? If you keeping living the way you are living, what will you miss out on?

To Be Continued............

Visualize The Body You Want

Everyday, especially when exercising, visualize the body you want and the person you want to be. 

Picture the new you in your mind. See your new body. Visualize what that person will be like, how will losing all that weight change your life. How will that person act? Now, be that person. 

Act as if you had already reached your goals. When a situation comes up that might adversely affect your weight loss program, such as blowing off your exercise routine, or that tempting bad snack at work, stop. Visualize the person you’re  trying to become. Now be that person. What would that person do in this situation, now be that person. “Hold an image of the life you want, and that image will become fact.”

Attitude And Weight Loss

If you have been trying unsuccessfully to lose weight for some time, you might need to change your attitude. Take a minute and think back over the past times you have tried. How did you approach your weight loss program? Were you reluctant? Were you skeptical? Did you really think this was the one, the program that would finally work, or did you have doubts and think that you would fail again?

“If you continue to think the way you’ve always thought, then you will continue to get the same results”.

If you think you will fail you will. If you know you will succeed you will. Charles Swindoll said…

“The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness, or skill. It will make or break a company…a church…a home. The remarkable thing is that we have a choice everyday regarding the attitude we will embrace for that day".  

Powerful phase to repeat each and everyday along your journey

"We cannot change our past…we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you…we are in charge of our Attitudes”.

That says it all. When I was losing weight, I read this daily. When I did not feel like exercising I would read this. When I weighed myself and thought about giving up because I did not lose any weight, I read this. I now am giving it to all of my readers, who visit 1st N Weight Loss.  

Good luck on your journey, you got this!

All About Water

Dwight Obey, MBA,MSAJS

Most people have no idea how much water they should be drinking, and most people live from day to day in a dehydrated state.  Even mild dehydration has shown to slow your metabolism!

Do you drink enough water?  Most adults should be drinking at least 8-10 glasses of water per day.

Most adult bodies are made up of 50% – 70% of water.  If you don’t drink enough water, it will draw on sources from within the body and this can cause serious problems.

Is there is a difference between pure water and other beverages that contain water?   Obviously you get water by consuming fruit juice, soft drinks, coffee or tea. However, while such drinks contain water, they also may contain substances that are not healthy and actually contradict some of the positive effects of the added water.  Another problem with these beverages is that you lose your taste for water.

Why is drinking water important for weight loss?  One, it curbs hunger by making you feel full.  Additionally, it replaces sugary drinks helping you to consume less calories.  And even some studies show that water can boost your metabolism.

Set a goal to drink one extra glass of water today.  Or, get a water bottle to keep at your desk at work and make an effort to fill it a couple of times each day.  You may need to slowly increase the amount of water you drink by making small and manageable changes in your daily habits.

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The Dreaded Weight Loss Plateau

Dwight Obey, MBA, MSAJS

Weight-loss plateaus happen to even the most dedicated person. A plateau occurs when your metabolism changes as it grows accustomed to the new lower weight and lifestyle changes you have made. After a few months of continuous weight loss, you may find your progress stalled despite still dieting and working out. This can be incredibly frustrating.

To break through, you’ll need to decrease caloric intake even further and increase activity to start shedding pounds again. Try cutting 200 calories from your daily meal plan. But don’t put yourself below a 1,200 calories total.

Better yet, bump up your workout time by 15 or 30 minutes, or ramp up the intensity. Incorporate some more walking throughout the day by getting off public transportation one stop early. Walk instead of driving to the grocery store for a few odds and ends. Plateaus happen to everyone. You can and will move past them to reach your goals.

Losing weight and attaining better health is a learning process. It’s one that also doesn’t come overnight. Steadfast commitment is required. But this change will allow you to adopt the healthy habits needed in order to achieve your goals and maintain a healthy weight for life.

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The Struggle Is Real

Dwight Obey, MBA, MSAJS

For anyone who has ever tried to lose weight, they understand when "I say the struggle is real". There is nothing more depressing then getting your weight down, and then falling off your routine, and BAM! BAM!, just like that you have gained back the 10-20lbs you had originally lost.

This can be depressing, and rightfully so, and if you are reading this, and this describes you, then Im here to let you know that instead of getting down on yourself, just say that I had a little lapse, but tomorrow is a new day, and i will start again.

Sounds simple I know, but you have come to far to just throw it all in, remember this" you did not put all the weight on in one day, and you surely are not going to take it off one day either.You control this situation and its up to you to take charge, remember its all on you, yes people may be able to encourage you along the way, but they cant do the work for you. You have to get up and move! One step at a time, everyday it becomes easier as you progress along.

Remember don't over do it, and remember some is better then none. Tell yourself you got this, because you really do have this, and its a piece of cake. No pun intended.

Be sure to let everyone know what . your goal is, and that you are starting a change for the better, and creating a new lifestyle. Try inviting friends, or family to join you along your new journey, and remember you can do this, because you are a WINNER!

Dwight Obey, Independent AdvoCare Distributor

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Be Careful Of The False Promises For Quick Weight Loss

You know that plan, the ones we have all heard about on T.V., or read in the papers. Beware of the all too-good-to-be-true quick weight loss plans that promise weight loss without working up a sweat.

Any legitimate plan will require increased physical activity on your part, along with good healthy eating choices.

Working out not only burns up those extra calories, it also benefits your health in a number of other ways. It boosts your mood and raises your high-density lipoprotein (“good”) cholesterol level.

According to the National Institutes of Health, exercise reduces your risk of some of the more well none chronic diseases including:

Heart disease

Osteoporosis

Type 2 diabetes

Certain types of cancer

According to the NIH, about 2.5 hours of exercise per week is a sensible goal. Getting some amount of physical activity each day will help you create a lasting healthy habit. By combining cardiovascular exercise with strength training and flexibility training, you can get the most of your time spent working out. 

Looking for a world-class nutrition company, which specializes in health and wellness, weight management, vibrant energy and sports performance? If so go here NOW!

Dwight Obey, Independent AdvoCare Distributor

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How Many Less Calories Must I Consume Daily To Lose Weight?

Several plans, including cleanses, ask followers to stick to really strict calorie allowances. But an insufficient amount of calories can leave you substantially drained and may potentially sap your drive, and determination.   Not enough calories can trigger your body into thinking its starving, causing it to go into starvation mode, maintaining and holding onto the calories you do take in.

Some dieters have found success with the 500 Rule.  Slashing 500 calories a day leads to a loss of 1 pound per week (1 pound equals 3,500 calories). But for some people, specifically those who are very active, slashing 500 calories can be too much, causing depletion in their energy levels.

The ballpark figure doesn’t factor in gender, activity level, or muscle mass, all of which affect how many calories your body needs each day.  According to most health practitioners, a safe and attainable goal is 1 to 2 pounds per week. When you lose at this slower pace you’re more likely to keep the weight off.

As always before taking on a new weight loss regimen, you should consult your physician first.

Dwight Obey, Independent AdvoCare Distributor

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The Decision

Deciding to overhaul your diet and lose a few extra pounds takes a desire, dedication, discipline, and a little teamwork (support system), but it’s totally possible. Selecting the right method, and having the right attitude and commitment can mean the difference between achieving your goals and having success that is either short term, or long term.

Prior to taking on any new diet or weight-loss plan, it’s advisable to consult with your physician first. This is particularly imperative if you battle with any significant weight, or other health related problems. It’s also important to surround yourself with a good support system, such as close friends, and family members who will encourage you during your journey.

Dwight Obey, Independent AdvoCare Distributor

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My Fitness To Fat Back To Fit.......I'm WINNING and so can YOU!

April 2016

2001 at age 37 "Hot"

This was my predicament at least 8 months ago, when I embarked on a no-more excuses program, having been, saddened, and disgusted at how noticeably out of shape I had allowed myself to become in my early 50s. To think that I was the epitome of …no laughing…”of what someone might call “Hot” until my early 40’s .

Men in their fifth decade, who were once sports stars, or athletes in general can relate to my mindset, when I would tell myself over and over again, I’ll start tomorrow, no big deal…I can still do what I use to in order to get back in shape. Boys were we ever wrong.

This type of thinking is played out everyday, in regular individuals who were not athletes, but were once in shape, and now find themselves overweight.

How did I get to this point, how did I ever let myself go? Tired of the self pity, and so was everyone around me. I mean it was bad enough that I would tell myself enough was enough, but to constantly tell my family that tomorrow was the day…. boy did they ever get tired of that saying.

2016 Age 52

Well at the end of the day it was just me, and I had to remind myself just as I did when I was living a competitive lifestyle, that I was a WINNER, no matter the circumstances, and would get through this as a WINNER. I was responsible for creating this miserable feeling which can be exacerbated when people who once knew me before the bulge was quick to inform me that I was carrying a bit of extra luggage about the belly.

Many of us fall and stumble down this rode, when our partying and eating anything and everything is no longer balanced by our youthful metabolic rate and regular exercise.

At this age, and with a hectic schedule, having a six-pack was no longer at the top of my to do list.

The trigger for my wanting to regain control of my body, and shape it to something resembling normalcy, was after a promise to my father before he passed at 82.  My father was the epitome of in shape at his age, and I remember vividly, when he said son, you are getting big, you need to lose that weight, so that you can live to see your kids grow old, and give you grandchildren just as I have.

That conversation was the "WHY", that drove me to get up and get moving. Today I find myself not only enjoying a healthier lifestyle again, but sharing with others who are in the same situation as I once was.


Dwight Obey, Independent AdvoCare Distributor

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