Fitness Over 50 Women: The Complete Step-By-Step Guide to Lose Weight, Burn fat and Exercise for women over 50 9798570797086

Table of contents :
Introduction .................................................................................................9
Chapter 1: The truth about your body Over 50...........................................13
Food as fuel, not fun ..................................................................................22
Forget Comfort Food, find a hobby........................................................23
Limit your alcohol consumption ............................................................25
Chemical preservatives are for the fools ................................................27
Exercise isn't just for health .......................................................................29
Start early, before it gets worse..............................................................29
Exercise for mental and physical health .................................................30
Chapter 4: Understanding Nutrition Over 50 .............................................38
Chapter 5: The healthiest foods for your body ...........................................44
Chapter 6: Your plant-based diet ...............................................................53
Cut back on carbohydrates.........................................................................53
Carbohydrates add weight......................................................................54
Eliminate animal fats .............................................................................57
Avoid hormones and antibiotics.............................................................62
The best plants to consume ........................................................................64
Green leafy vegetables...........................................................................67
Hard Crunch vs. Liquid nutrition ...........................................................70
Soy products ..........................................................................................76
Legumes and Beans ...............................................................................78
The colors of my plate ...........................................................................82
Chapter 7: The best exercises for women over 50......................................97
Friendly middle-aged exercises................................................................100
Embrace anaerobic exercise.................................................................102
If you can't run, walk; If you can't walk, ride .......................................103 Most exercises can be tailored to your fitness level and what your body can handle............................................................................................105
It's okay to take it slow.........................................................................106
Determination of the level of fitness ....................................................107
What to do at different levels of fitness................................................110
Check with your doctor........................................................................111
Progress is progress ... Don't measure yourself against anyone else .....112
What to eat before and after exercise .......................................................113
Food combinations for energy..............................................................116
Exercise to lose weight ........................................................................116
PRINCIPLES FOR TAKING UP HEATING EXERCISES ................119
HIPS ....................................................................................................120
I lunge to my knees ..........................................................................120
Glute bridge .....................................................................................121
Pigeon stretch...................................................................................122
Partial Cossack squat .......................................................................123
Hinge drill / Good morning..............................................................124
Stretch astride ..................................................................................125
SHOULDERS......................................................................................126
It dislocates ......................................................................................127
Separable .........................................................................................128
Chest stretch ....................................................................................128
Preacher and compensated preacher stretch .....................................129
Sneaky (mild) stretching ..................................................................130
SPINAL HEATING.............................................................................131
Dead insects and bird dogs...............................................................131
Plank variations................................................................................134
LEGS...................................................................................................135
Quad stretch single leg.....................................................................135
Standing / kneeling hamstring stretch ..............................................136
MOVEMENT PREPARATION + PRACTICE ...................................137

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