Workout and Diet Advice for Women over 45

I like the quote from jacket:

”The Slow philosophy is about giving each task the time and focus that it deserves so that you do it better and enjoy it more.”

It got me thinking about the power of slow in relation to training/working out.   And as in previous blog entries, I aim my comments (sage advice?) at  my primary audience – the female boomer weight trainer/bodybuilder.  We really need to train smarter and I believe we can see better results if we give each set, and each repetition “the time and focus it deserves”.  I offer this perspective:  get more from your workout (efficiency, effectiveness and enjoyment) through the power of slow.  I think your joints may thank you as well.

So how does the Power of Slow apply to your workout?  I see this in two ways –

1.     The obvious application of the philosophy which is to experience the moment, i.e. your workout, and slow down to enjoy it rather than focusing on what you have to do afterwards.  Be there fully for your workout.  If you have ever completed an exercise and thought: “I hardly recall doing those sets”  – then you know the scenario.  It has happened to me and I think “what a waste – I want a do-over”.

2.     The second aspect is taking this slow power focus a little further – to the muscle.   Your objective in an exercise is not just to raise or move the weight (barbell, dumbbell, cable plate), it is to move the weight  with the muscle being trained and not the rest of the body.  Take a “slow” moment to think about that and maybe reread that sentence ………  If you really focus on using just the muscle you are training, that will slow you down right there.  Try it!

A little application:   Pick up the dumbbell, get in position for curls, focus on the bicep and think about it (and only it) raising the dumbbell.   Don’t hoist the dumbbell – raise it up deliberately with your bicep engaged, and the rest of your body remaining in the position it started in.  Use that kind of concentration and you get the mind-body connection that we need for an effective workout.  So slow down when you train – experience each rep of each set.  Not ‘super slow’ but slow enough to connect with the muscle.

It is impossible to do this and simultaneously think of the errands you need to run after the workout.  And if you apply this technique you may find you need a lighter dumbbell/barbell.  Go for it!  (I don’t know about you but lately my joints bitch about heavy weights and odd angles.)  It is not how much you weight you use, it is how you use the weight – how you perform the exercise.

If you want to know more stay tuned.  I am creating a booklet with more in-depth boomer training tips.  Sign up for the blog updates or email me at info@sixpackatsixty.com and I will let you know when the guide is available.

In the meantime – Train  Deliberately and Enjoy!