They have another good plan for people that are 40 and over. both a muscle building program, as well as a fat loss program. Here is the link: http://www.bodybuilding.com/guides/ Just select your goal (fat loss or muscle building), then your gender, and then age category. Then it will give you a few plan options. I like the last option the "12 week burning the fat program". it tells you nutrition, workouts, and supplements.
I will be very excited if your programmes can make me look like these girls ha ha! I would also love something relevant to my age (64) and the various apps we seem to acquire with age. I have things on my hands, knee problems so push ups and lunges are out for me. But I love a challenge so I am really looking forward to becoming as fit and slim as I can and one of these lovely young ladies with be able to help I am sure:)
i am losing weight doing what i love, which is hiking trails. so i dont need a workout routine at this point, maybe later when and if i start to get a lil saggy bec i plan to lose 70 lbs in 35 weeks. but what i DO need are the right supplements to keep me healthy while i lose weight. i am currently taking some supplements but i may need more. this is what i am researching.
bodybuilding.com also has other programs for people in their teens, middle aged, as well as a program for people 40 . go here and chose your goal (muscle building or fat loss), your gender, age, and then select one of the listed programs. I really like the last option "the 12 week burning the fat program". http://www.bodybuilding.com/guides/
Does anyone ever respond to these queries? I, too, am older (51) and am unable to perform some of the exercises. It seems soooo many of the women starting out are already in shape or a lot lighter than some of us. Please give us some advice/assistance with the LiveFit Program, Jamie or ANYONE :) Thanks!
I'm with you Spicychar. I'm 60...I do workout at the gym about 5 days a week. I feel pretty fit, but there are also some exercises I can't do because I have a bad knee..other than that, I do alright. In the summer, I ride my bike 20 miles a day...I also swim 60 laps and do that in the winter...but mainly work at the gym...I feel good. But I want to loose a little more body fat...
I don't know which one to pick the build muscle or lose fat. I want both but not bulky just lean and cut and strong. I am about 24 % body fat almost 40 in Feb. at 97% LBM. Which one is right for me. I would like to get to a 20% body fat and look more cut and be strong and lean. Thanks
Lifting by itself will not bulk you up. Getting bigger requires an increase in diet intake. Lifting will make your body composition denser. Muscles will get bigger than they are now as your body compensates for the weight it is being asked to handle on a regular basis.
However, you will lose a lot of body fat l-o-n-g before you see drastic increases in muscle size. Remember, to get drastically bigger your diet would have to be very scientific and a strict adherence required.
Also, you will loose about 3-4 pounds of body fat in the same time you add just one pound of new lean muscle; Hard gainers lose more and gain less.
Start by eliminating BAD calories... I know, tough. Not really. Try this:
1. Read every single package on any food before you buy it. Look at serving size; is the serving size how much you would normally eat of it?? OR, do you eat two or three servings worth. Stick to ONE serving of each thing. You have to educate yourself as to what you are putting in your body.
2. For three weeks focus ONLY on reducing saturated fat intake. Nothing else matters, just that. After three weeks of reading every package you will have a good handle on what saturated fat exist there. Reducing does not mean eliminating! 25% of recommended amount daily.
3. For the next three weeks, while observing what you learned the first three weeks, focus now on reducing sugar content in your diet. 25% of recommended daily.
4. For the next three weeks, while observing the same practices you have followed the previous six weeks, focus now on reducing sodium from your diet. Throw your salt shakers away; sea salt as well. Sea salt has the EXACT amount of sodium as any other salt. You will get more than enough sodium in the food you eat without adding any. 1000 - 1500 mg only.
At the onset, STOP EATING RED MEAT IMMEDIATELY and use a protein powder to replace meat as a source of protein. Don't be afraid to use soy protein; I have used it and shed nearly 10% body fat in less than nine weeks. You can see my before and after pics to prove this program works.
NOW FOR A KEY TO FAT LOSS: Treadmill. Get on it and run before every workout when trying to loose body fat. Fifteen minutes as a warm-up before lifting. Flat, no elevation; 5.0 mph or so. Also, 30 more minutes three days a week.
Stretch good, drink 64 ounces of water per day. Have fun, and take pics.
Hey ;) been training over a year and achieved some great results, but lost interest for a while , im going to follow the 12 weeks program and hope the final magic will happen , i want to compete in 3 comps in 2014 :) wish me luck xxx
Yes I wish I looked like you gals!!! I'm 48 and have had several injuries to my body. I've had neck surgery and 2 shoulder surgeries and pins in my ankle. I need a workout program that not only makes me lose weight and fat but too gets me back in shape like I used to be. I weighed 118 pounds 3 years ago, now 155! I haven't changed my eating habits except now I don't work due to my chronic pain. I want so much to get back in shape without the added pains. I joined the gym about a month ago. I've tried to follow the work outs that I'd found but there not working for me. Hopefully one of you can help me with a workout and a program that helps me not only loss weight but eat right again? I would love to look like any of you 3. Help me help myself to better way of feeling good about myself?!!!