Maintaining independence, quality of life, and health is crucial for elderly adults.
One of the major threats to living independently is the loss of muscle mass, strength, and function that progressively occurs with aging, known as sarcopenia. Several studies have identified protein (especially the essential amino acids) as a key nutrient for muscle health in elderly adults.
As well as being calorie dense, a reason why ultra-processed foods can lead to weight gain & obesity is simply- they taste good and can facilitate overeating. Ultra-processed foods are engineered to have supernormal appetitive properties driving us to want to eat more.
Researchers investigated whether people ate more calories when exposed to a diet composed of ultra-processed foods compared with a diet composed of unprocessed foods..
How much of an advantage is taking anabolic steroids in term of developing muscle mass and strength have over those who don't? Turns out loads! (However there is a big draw back with potential health issues and ethics in sports).
This study by Bhasin et al gives an insight of they advantage people who use steroids have on building lean muscle and improving strength. The results are staggering.
The Power clean high-pull is an exercise for training strength, speed, power, posture and balance. The ability to move powerfully and explosively is a critical aspect in developing athletic success. I recently watched a clip of Terrance Crawford doing a similar exercise during his training for his fight with Amir Khan.
They are a good variation of the Romanian or traditional deadlifts. I am a big fan of incorporating spilt stance exercises into training. They are great for functionality and helping with athletic performance. In sport, people are often having to run, jump, move, turn, change direction. Split stance exercises can help generate power and force from one leg to another and help improve coordination, balance, mobility and performance
Zombie squat or Hands-Free Front Squat can be used as a good exercise to help learn front squat technique or helping fix certain squat issues. It will also work the muscles of the legs, core and upper back. To perform this exercise, go up to the bar on a rack and set in on your shoulders upper/chest with your hands straight out in front of you like a zombie and perform a squat
As you are not using hands to support the bar it forces you to maintain an upright body position, and straight back throughout the lift. If correct position is not maintained the bar will simply roll off.
This is a great multi muscle-multi joint lift that takes the bar from static position to a standing-overhead position in two motions.
First is taking bar from floor to shoulders (clean), then over head (press).
Great exercise to help develop strength-speed.
Total body exercise (works traps, back, triceps, glutes, quads, hamstrings, calves and core).
Requires every major muscle group to work together efficiently in order to lift the bar from floor to overhead.
An advanced movement. Must be able to perform correct technique in deadlift, squats and overhead press before progressing to this movement.
In the video below is a step by step guide on how to perform the clean and press.
Many people will have made New years resolutions that will involve them losing, weight, get fitter and be healthier. In a poll conducted by Bupa/ComRes 63% admitted having broken their resolutions within a month. One of the biggest mistakes I see when people are dieting is that they are trying to be too perfect. They start off their resolution with an over restrictive diet or meal plan that is hard to stick to.
1. Manage Your Appetite.
Eat foods that help you keep full and contain moderate calories.
Choose foods that are lower calories and are higher on protein and/or fibre. Foods that are closest to nature are among the best for this. Veg, fruit, fresh meats, fish, potatoes, eggs, yogurt, beans, lentils, wholegrains.
The previous sections have looked at supplements that are purported to enhance muscle building or help improve athletic performance. This section will look at supplements that are aimed to promote general health.
SUPPLEMENTS TO PROMOTE GENERAL HEALTH
There are many, many supplements out there that are marketed to promote general health, unfortunately many of them do not live up to the hype, don’t work or are overpriced. There are very few supplements that are worth the money. There are several nutrients that have been suggest that may be of use.