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I have a couple male clients in their 50’s that can’t seem to loose any weight no matter how hard they try. Counting calories, high intensity training, daily cardio, weights, and so on and so on. Nothing’s been working as of late. It’s been discouraging for them as well as for me. Well, I’ve suggested to these gentlemen to see their doctors and discuss the possibility of andropause setting in. “What’s andropause?” they ask.

Just as women go through menopause, men can suffer through years of andropause, which involves the decrease of testosterone. Testosterone levels can begin to drop 10% each decade in males over the age of 40. At the same time, sex-hormone-binding globulin (SHBG) increases and makes it more difficult for the body to utilize testosterone. These changes are normal and can lead to andropause. It is estimated that 20-30% of men will experience it by the age of 50.

Some of the signs and symptoms of andropause can include:

• Weight gain
• Loss of muscle mass
• Lack of sex drive
• Irritability
• Depression
• Fatigue

If you suspect your body is going through changes, you may want to consult your doctor and have your testosterone levels checked. If you are diagnosed with andropause your doctor may recommend testosterone replacement therapy.

You can also help yourself by adopting a healthy lifestyle. Exercise and healthy eating may help to decrease some symptoms associated with andropause. Some supplements may also help. However, consult with a doctor before taking any supplements.

So guys, start feeling and looking better. If you are diagnosed with low testosterone or andropause, don’t let it get you down. Hit the gym, eat a healthy diet, and stay motivated!

 

Osteoporosis is a disease that affects millions of people. It is a disease that causes bone to become weak and brittle. Osteopenia refers to the early stages of osteoporosis and involves milder bone loss.

After the age of 30, our risk of developing osteoporosis increases. As we age, our bones naturally become thinner. This is due to a slow increase in dissolving bone and a decrease in bone building. Thus, you slowly loose a small amount of bone each year after the age of 30.

Risk factors for developing osteoporosis include:

• Family history
• Smoking
• Heavy alcohol use (2 drinks/day for men; 1 drink/day for women)
• Getting little or no exercise
• Dieting excessively or having an eating disorder
• For females, having few or irregular menstrual cycles due to low body fat
• Women who have completed menopause and have low levels of estrogen
• Females with small body frames

Osteoporosis can be prevented and reversed. Bones become stronger and denser with exercise. Weight-bearing exercises and strength training can help to promote more bone growth. Weight-bearing activities such as walking can be done every day. Strength training should be done a minimal of two days a week. Please contact a fitness professional to determine an appropriate exercise prescription for your current condition.

Weight bearing activities that help to prevent osteoporosis include:

• Walking
• Running
• Aerobics Classes (step, interval, circuit)
• Stair-climbing
• Hiking
• In-line skating
• Dancing
• Elliptical machines

Strength training activities include:

• Weight training with free weights
• Weight machines
• Resistance bands
• Circuit training

If you have osteoporosis or osteopenia, consult your doctor before beginning an exercise program. Be cautious when exercising and avoid running and other high impact exercise if you have osteoporosis. Also, be cautious with any activities that involve forward bending, twisting, and reaching overhead. With proper diet and exercise, you can overcome the detrimental effects osteoporosis can have on your body.

General Tips for Fitness and Nutrition

•  Always warm-up a minimum of 10 minutes before any exercise, sports, or stretching. A warm-up can include activities such as walking, riding a bike, jumping jacks, elliptical machine, etc.
•  Perform all weight training with slow and controlled movements; do not let the weight control you, you should control the weight.
•  If your form is poor, then the weight might be too heavy. Injuries may occur from lack of good form.
•  Always breath out on exertion when lifting weights.
•  Stretch the muscle groups you are training after you have finished your weight training routine.
•  The only way to burn body fat stores is through cardiovascular (aerobic) exercise and proper nutrition. There is no such thing as “spot reduction”. Cardiovascular exercise includes walking, biking, running, swimming, in-line skating, and many more.
•  The longer duration you go with aerobic exercise, then the more calories and body fat stores you can burn.
•  The higher the intensity or heart rate during aerobic exercise, then the stronger the heart will become in pumping oxygenated blood throughout your body with less beats per minute.
•  A variety of exercises, aerobic and strength-training, helps the body to become a more efficient calorie-burning machine. Try to mix up your cardio workouts by riding a bike one day, jog another day, and swim yet another day.
• Know how many calories your body requires in a given day. Use our BMR calculator by clicking on Caloric Intake.
•  In order to keep your metabolism running high, you must eat. Breakfast is very important in getting your metabolism going first thing in the morning. The rest of the day should consist of 4-5 small meals about every 3 hours throughout the day. Try to avoid eating two or three large meals in one day. Your body will metabolize smaller meals quicker and more efficiently than large meals.
•  Increase your intake of vegetables and high fiber carbohydrates. Decrease intake of sugary, processed foods. Vegetables are also very high in vitamins, minerals, and dietary fiber.
•  Drink at least 8-12 8oz. glasses of water every day. Water will keep you well hydrated for your workouts and will also make you feel more full and less tempted to eat.
•  If you are burning off more calories than what you are consuming in a day, then there should be weight loss taking place.
•  Be patient with your training and with the loss of body fat. It takes time to get the body you want. Motivation and consistency are key elements in achieving your goals.