Did you just bring out your summer shorts, sleeveless shirts and bathing suits only to realize that you haven't done a single one of those "New Year's Resolutions" to lose weight and get in shape? You're not alone.
But here's the good news: it's not too late! If you can commit to 15 minutes every single day for four weeks, I can guarantee you will be on your way to a better body by the Fourth of July, no matter what your age.
A few years ago I turned 50 and realized that I had been letting myself go: packing on the post-menopausal pounds and not doing any regular exercise, and it was all really starting to show. Unsure of what steps to take, I did what so many of us do under these circumstances: nothing. When the weight gain started to go past 15 pounds, though, I decided that drastic measures were required.
For many years I had heard about the NYC-based celebrity trainer David Kirsch, who regularly works with Heidi Klum, Anne Hathaway, Ellen Barkin and many others. In the name of research (I was just starting to write "The Best of Everything After 50"), I called David. Seeing that I couldn't do even one push-up when he asked me to get down and do 10, he didn't laugh or smirk or roll his eyes. Instead, David gave me a challenge I couldn't refuse:
Barbara, do these four exercises which I will show you every day for four weeks. When you come back to see me again, your body will be transformed.
Result? I went down an entire pant size, my arms developed curves I never thought I would ever have, and I can now do 20 or more push-ups. I am stronger and feel more powerful. Before starting, I got the green light from my doctor, which is strongly recommended, especially if you're over 50. That was two years ago, and I still do this program at least four times a week.
Just as David challenged me, here's my challenge to you:
Do these four exercises every day for four weeks, then post a comment on this article (or connect with me on Facebook) describing your experience. The most motivating comments will be posted on "The Best of Everything After 50" website so others will be inspired, too.
I know that, like me, you will see a major change in your body. And, just as important, you will be stronger. The best part of all is you can do this program in your own home, whenever you want. No trainer, no cost ... just you and your yoga mat.
Here's what you'll need:
Here are the rules:
Other things you can do to help with your overall fitness program:
Here are the four exercises that will transform your body:
#1 The Push-Up (Watch the YouTube video of me demonstrating how to do a push-up, below. David taught me that how low you go is not the most important thing. Keeping the proper form is.)
Nothing symbolizes fitness quite like the simple push-up. It tests your entire body by engaging every part of it -- arms, chest, abdomen, hips and legs. Doing them is the easiest, fastest and most effective way to get fit. They are the gold standard. You may need to start with a modified push-up (on your knees), but eventually, you'll build up to the full push-up.
#2 The Squat This is one of David's favorite exercises for working the entire lower body, thighs, hips and butt. The movement is as if you are sitting in a chair.
#3 The Plank This is an incredibly hard, but Zen-like position that is one of the most effective exercises you can do because it works your entire body.
#4 The Sit-Up Our abs are getting a good workout by doing the push-ups and the plank, but it's still smart to spend a little time doing an exercise just for them. Strong abdominal muscles look good, but they will help maintain good posture and take a lot of the pressure off our backs as we age. David loves the good, old-fashioned sit-up the best.
Stay in touch and let me know how you're doing with the exercises. If you have any questions about this program, please connect with me on Facebook, Twitter (BGrufferman) or email me at barbara@bestofeverythingafter50.com. For more information about living your best life after 50 with health, vitality and style, please visit my website: www.bestofeverythingafter50.com. Be well, and be in touch.
Saturday: 5 miles using a run/walk ratio of 3 minutes/30 seconds
Monday: 5 miles using a run/walk ratio of 3 minutes/30 seconds
Thursday: 12 miles with using a run/walk ratio of 30 seconds/30 seconds
Every other week I'll be adding another mile or so to the long run (keeping the two short runs the same distance), and I will be adding "speed work" to my training. Stay tuned!
For more information on the Jeff Galloway Run/Walk/Run Method, check out his website, www.jeffgalloway.com.
Follow Barbara Hannah Grufferman on Twitter: www.twitter.com/BGrufferman
Cheryl Forberg, RD: 100 Tips for a Healthier Summer
http://www.lovingfit.com
http://www.lifestyle-after50.com/fitness.html
Barbara
http://www.shortform.com/xjdub908x/my/six-pack-abs-challenge-part-1
http://www.shortform.com/xjdub908x/my/six-pack-abs-challenge-part-2
However, while I like the exercises, I dont' get telling people to do this every day. Body weight exercises are not the same for everyone. For some one who is out of shape, those push ups are going to be the equivalent of heavy bench pressing. They need to do them every other day, IMO. Muscles need time to recover. Also, you need to add some kind of row in there to balance out the pushing movement.
And soon enough, one will have to add some more resistance, though elevating the feet on an exercise ball or bench would help for a while.
As for the squats, it won't be four weeks before body weight squats become much less challenging. Then one needs to either add some weight or, as a temporary fix, do a harder variation, such as a split squat, lunge, step up, etc.
Nor do I get the need to do both sit ups and planks. Better, IMO, to do the planks and mix in some other useful exercise, such as bench dips or assisted pull ups (foot on a chair, for example).
Thank you!!
Your questions are all good ones . . . but this is a four week intensive "get in shape" program. After the four weeks, you can do these every other day if you wish. I do them about 4 - 5 days a week and have been able to maintain the hard work I put in during my initial four weeks, a few years ago, and I am now 54.
For all of these, you can add more reps and/or sets, if they become too easy. You need to listen to your own body. For most people, doing three sets of these exercises is perfect.
The whole point of this article is to show that you only really need these four exercises to get into shape. It's uncomplicated, and therein lies the key to its success. These four moves exercise every part of our bodies, if they are done exactly as described.
Lunges, by the way, can hurt the knees, which is why this particular squat is so effective. The key is to push the "derriere" and chest out as far as possible as you're going down, taking all the pressure off the knees and putting it on the hips, thighs (especially the inner thighs) and rear.
Doing both the plank and push-ups: they are similar, but they are both essential for the overall transformation we're looking for with this program.
Thanks so much for reading and commenting!
Stay in touch . . .
Barbara
I wish more women would take up resistance training for real, instead of doing endless repetitions of 3 lb. weights that stopped doing anything for them two weeks after they first used them. Women have at least as much need for strong bones and joints and muscles as men. And there is no chance they are going to get bulky, particularly if they are watching their calories at the same time (adding muscle is very calorie intensive).
Good luck, keep in touch, and I can't wait to hear about your progress!!
Best,
Barbara
Best of luck and please stay in touch!! And please tell your mom I wish her all the best . . .
Barbara
Thanks for reading!
Barbara
Thanks for reading and commenting,
Barbara
I have found through trial and error that music gets me going. I turn it up loud and do dance routines as well as cardio. I do my abs to music from Black Eyed Peas- "Imma Be". I can repeat the song x2 and I have done approximately 8 minutes of abs using a ball under my back. I can actually get myself into a trance and just enjoy the routine. I have seen good results with this.
Your suggestion of the plank is good-that's a very useful exercise.Thanks 4 the tips and video presentation! Katherine Smith twitter-Healthy_Woman
Music is always with me when I do my three times a week walk/run program (specifically Tom Petty and the Heartbreakers!) . . . but I find that I do these four exercises with nothing at all to distract me. Just me and my yoga mat : )
Thanks for reading and commenting,
Barbara
Best,
Barbara