How to stay Forever Fit and Firm - Part 4, Strength Training

In my opinion strength training is the best thing you can do to improve your health and fitness level as you age. Strength training is so important because around age 40 you start to experience muscle loss. “If you don’t do anything to replace the lean muscle you lose, you’ll increase the percentage of fat in your body, “says Dr. Edward Laskowski, a physical medicine and rehabilitation specialist at the Mayo Clinic in Rochester, Minnesota. Left unabated you can lose up to 10 lbs of muscle each decade starting at age 40.

The reason that loosing muscle is so detrimental to your fitness is because muscle is the component of your body that burns the majority of the calories you consume each day. Therefore, when you lose muscle your body requires less calories to function and consequently those extra calories you consume are stored as fat around your waist ,hips, and other places.

Your body constantly burn calories, even when we’re doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. In addition, after a bout of resistance training, muscles are activated all over your body, increasing your average daily metabolic rate.

Fortunately strength training can mitigate and even reverse the loss of muscle at any age. Thus, increasing the amount of calories you need to function. That’s why you hear some people say that after they have been strength training for awhile their appetites increase. This is a sign that they are starting to build muscle.

Increasing your metabolism isn’t the only benefit of strength training. It also, helps you:

•  Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.

• Control your weight. As you gain muscle, your body burns more calories more efficiently which can result in weight loss. The more toned your muscles, the easier it is to control your weight.

• Reduce your risk of injury. Building muscle protects your joints from injury. It also helps maintain flexibility and balance which is crucial to remaining independent as you age.

• Boost your stamina. Building muscle helps to increase your energy level.

• Improve your sense of well-being. Strength training can boost your self-confidence, improve your body image, and reduce the risk of depression.

• Sleep better. People who strength train on a regular basis are less likely to have insomnia.

• Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity, and osteoporosis.

How to Stay Forever Fit and Firm - Part 2, An Optimistic State of Mind

I believe an optimistic state of mind is the first and most important step in your journey for a more fit and firmer you. You must rid your mind of all the negative images you have of aging. Your body conforms itself to the mental image you hold of yourself. Envision yourself becoming weak and frail as you age, and this is what you will become. Imagine yourself strong and full of life and this is what you become.

For example, a certain man who I see regularly working out at the gym always complains of the aches and pains of getting old. He is my age but he looks and moves like a man 15 years older. He works out regularly, but his body is conforming to the negative image he has of the aging process.

Your body completely rebuilds itself every 11 months. This means every cell in your body is replaced each year. Whether your body rebuilds itself with strong healthy cells or weak unhealthy cells starts in the way you think about yourself. Think of yourself as strong and healthy and your body will replace old weak cells with strong and healthy cells.

Think about this, medications do not heal your body. They only aid your body in healing itself. Positive and healthy thoughts are more powerful in the healing process than any medication you could ever take. Thus, a fitness program built around a belief in your continued strength and fitness level as you age is core to reaching your health and fitness goals.

Positive thinking not only works in your health and fitness but also in all areas of your life. You tend to draw those things into your life that you think about the most. Ever notice how people who complain a lot always have more to complain about? And on the contrary, people who are thankful always have more to be thankful for? It’s called the Law of Attraction.

The Law of Attraction works like this: You attract things and conditions into your life that you believe to be true. If you believe that you catch a cold every year at a certain time, you will catch a cold every year at that certain date until you change your belief about it. Try this experiment. Think of someone you do not like, a person who just rubs you the wrong way. Now, start wishing all the best for that person. Do this every day and watch how your attitude toward that person changes and how their attitude toward you changes also.

This is how I develop and keep a positive outlook in my life. I start each day with what I call my “coffee time with God.” I spend 15 minutes reading something inspirational, while having my coffee. Then I spend 15 minutes in silent prayer and meditation. In my prayer, I thank God for my life, health, and strength and I ask for His guidance in all my ways. I meditate on all the blessings and the goodness that God brings into my life. I release any animosity I have towards anyone and send him or her blessings. I can’t put into words how wonderful I feel after this 30 minute ritual. I can only recommend that you try this and see the wonders it will bring to your life.

How to stay Forever Fit and Firm

My name is Darvis Simms, and I am a personal trainer. Over the last 17 years , I’ve helped hundreds of people get healthy and stay fit. In this series of posts, I want to help you realize your fitness potential by showing you what I do myself and with my clients. I’m writing these posts based on the things that I have learned and applied in my exercise program over the last 30 years in my quest to stay fit and firm as I age. My methods are not based on scientific theory but rather on results that I have attained for both myself and my clients.

As I mature and my client base matures, I’m beginning to specialize in fitness over age 40. I’m in my fifties so I understand the challenges you face as you fight the aging process. I am stronger, fitter, and I feel better than I did in my twenties. I’m writing this series of posts to show you how to look and feel as good, or even better, in your forties and fifties than you did in your twenties.

People seem to think that once they reach the age of forty, their bodies start to deteriorate , slipping down the slope into old age. They blame their lack of energy, their pudgy appearance, and their aches and pains on “getting old”. Most of these symptoms are however the result of years of negative thinking, lack of exercise, and poor dietary choices. The key to keeping your body fit and firm as you age is making healthy lifestyle choices on a daily basis.

It’s a proven fact that people who make healthy lifestyle choices live longer and have a better quality of life than those who adopt unhealthy habits. So, deciding to incorporate healthy habits into your life is the first step to getting and staying fit and firm with age. The next step is choosing those activities that are the most beneficial in your quest to stay fit and firm.

Those, including myself, who stay fit and firm as the years pass find that a positive state of mind, and a proper mix of strength training, cardiovascular exercise, and balanced nutrition is fundamental to getting and staying healthy as you mature. People, such as Jack LaLanne and Al Beckles are examples of the benefits of living a healthy lifestyle.

Jack LaLann, who recently passed away, was a living icon to the benefits of healthy thinking, eating, and exercise. Over the years he performed amazing feats of strength and conditioning on his birthdays as he got older. Jack was in great shape, and worked outs two hours each day, devoting one and a half hours to strength training well into his nineties. This is a true testament to the value of strength training as you age.

Al Beckles is a legend in the bodybuilding world. At the age of 55, Al placed second in the Mr. Olympia competition. The Mr. Olympia Competition is the premier bodybuilding event which thousands of competitors from across the world dream of winning each year. Al Beckles competed well into his sixties because his physique was still phenomenal and better than competitors more than half his age.

While I don’t place myself in the same class with Jack LaLanne and Al Beckles I can tell you the value that healthy lifestyle habits have in my life. As mentioned , I am in my fifties and I keep my body fat at 10 percent or less. My fitness program consists of four strength training sessions each week followed by 20 minutes of cardio. I can chest press 100 pound dumbbells for 10 repetitions and leg press more than 1000 pounds, neither of which I could do in my twenties.

I’m writing this weekly series of posts called Forever Fit and Firm with the hope of changing your concept of aging. You can be healthy, strong, firm, and fit regardless age, and I’m going to show you how.

Exercise And Fitness Book Giveaway Contest

As promised, I'm starting a contest to giveaway a copy of my book Forever Fit and Firm.  All of the exercises that I have posted about over the last few weeks have come from my book.  There's only two requirements to enter the contest. 1. Become a follower of my blog and send me a comment stating your favorite exercise from one of my previous posts.  2. Become a Facebook Fan of mine and send me a comment telling me your favorite food.

The contest starts March 1st and ends March 31st.  Good luck!

Two Exercises For Strong Sexy Abs

Seated Ball Twist - Start

Seated Ball Twist - Finish

Here are two exercises that compliment each other to give you a strong sexy mid-section.  The seated ball twist develops the upper portion of your abdominal muscle, and also your obliques.  The vertical knee raise develops the lower portion of you abdominal muscle and also strengthens your lower back.  When you combine these two movements in one workout you really develop and strengthen your whole core.


The seated ball twist is a very good exercise for abdominal development and strength. Sit on the floor with a slight bend in your legs. Hold a therapeutic ball in front of you with your arms fully extended. Lean back slightly, pick your chest up high and pull your naval in. Now turn your shoulders to one side and touch the ball to the floor and then turn to the other side and do the same. A complete revolution counts as one repetition. Be sure you arms stay extended throughout this exercise. Breathing pattern is to exhale as you touch the ball to the floor and inhale as you bring the ball across your body.

Vertical Knee Raise - Start

Vertical Knee Raise - Finish

Vertical knee raises strengthens and develops your abdominal and lower back muscles. Position yourself on the machine to where your weight is resting on your elbows and your lower back is firmly press against the back rest. This is your start position. Exhale and slowly brings your legs towards your chest while slightly bending your knees. Lift your legs to a little higher than parallel to the floor and slowly return to your start position.

Do as many repetitions of the seated ball twist as you can and then immediately do as many of vertical knee raises as possible.  Repeat this cycle 3 times for a serious burn in your mid-section.

A Healthy Lifestyle Is Key To A Long Healthy Life

People seem to think that once they reach the age of forty, their bodies start to deteriorate , slipping down the slope into old age. They blame their lack of energy, their pudgy appearance, and their aches and pains on “getting old”. Most of these symptoms are however the result of years of negative thinking, lack of exercise, and poor dietary choices. The key to keeping your body healthy, fit, and firm as you age is making healthy lifestyle choices on a daily basis.

It’s a proven fact that people who make healthy lifestyle choices live longer and have a better quality of life than those who adopt unhealthy habits. So, deciding to incorporate healthy habits into your life is the first step to getting and staying healthy, fit, and firm with age. The next step is choosing those activities that are the most beneficial in your quest to stay healthy, fit, and firm.

Those, including myself, who stay healthy, fit, and firm as the years pass find that a positive state of mind, and a proper mix of strength training, cardiovascular exercise, and balanced nutrition is fundamental to getting and staying healthy as you mature. People, such as Jack LaLanne and Al Beckles are examples of the benefits of living a healthy lifestyle.

Jack LaLanne is a living icon to the benefits of healthy thinking, eating, and exercise. Over the years he has performed amazing feats of strength and conditioning on his birthday. Jack is now 95 years old, and he still work outs two hours each day devoting one and a half hours to strength training. This is a true testament to the value of strength training as you mature.

Al Beckles is a legend in the bodybuilding world. At the age of 55, Al placed second in the Mr. Olympia competition. The Mr. Olympia Competition is the premier bodybuilding event which thousands of competitors from across the world dream of winning each year. Al Beckles competed well into his sixties because his physique was still phenomenal and better than competitors more than half his age.

While I don’t place myself in the same class with Jack LaLanne and Al Beckles I can tell you the value that healthy lifestyle habits have in my life. I am in my fifties and I keep my body fat at 10 percent or less. My fitness program consists of four strength training sessions each week followed by 20 minutes of cardio. I can chest press 100 pound dumbbells in each hand for 10 repetitions and leg press more than 1000 pounds, neither of which I could do in my twenties.

I’ve written this post with the hope of changing your concept of aging. You can be healthy, strong, fit, and firm regardless age.