Crabs in a Bucket - Weight Training For The Boomers

Last week, I had a couple of old friends drop in on me for dinner. As usual, it only took a little bit of time before the conversation turned to nutrition and working out.

One of my friends was in his late 50's. He has always been in great shape. He maintains a great workout program and always pays attention to what he eats. Yet, on this particular visit, he seemed a little discouraged with his progress.

After a little bit of prying I found out why. He had been out having dinner with several of his friends who were all medical doctors and they were "on him" about working out.

Turns out these three highly educated individuals were trying to convince my friend that it was physically impossible to put on muscle once you pass fifty years of age. They told him that it had something to do with his hormone levels and lack of testosterone.

No wonder he was discouraged!

Thankfully, in no way is any of this true. There is lots of research that has been conducted on subjects over 50 years of age showing the benefit of weight training. A group of researchers at the University of Saschetchewan in Canada has been studying the effects of creatine supplementation and weight lifting in the elderly with great results.

When it comes to muscle - Use it or lose it. That's the bottom line. There is no truth to the saying that you can't build muscle over a certain age. People in their 70's can build muscle with weight training.

So why would a group of medical doctors try to convince my friend that he was wasting his time working out, when research clearly shows there is benefit? The answer is "crabs in a bucket".

If you aren't familiar with the "crabs in a bucket" analogy, it's pretty simple. Crabbers never have to worry about crabs escaping when they are caught and thrown into a bucket. This is because if one crab starts climbing the walls of the bucket, the other crabs will pull the escaping crab back down. The crabs see it like this - if we are going to be dinner, then you are going to be dinner too.

After a little more prying my friend informed me that his three medical doctor friends did not workout, were overweight (one of them was very overweight) and mostly ate fast food.

Like I said, crabs in a bucket.

When you are trying to live a healthy lifestyle, you are always going to go up against crabs. They do not like it when you say "no" to dessert, pass on "just one more drink", or go work out. The reason they don't like it is because it makes them painfully aware that you are in control of an area in your life that they have no control over in there own.

Ignore the crabs and remember- no matter your age, if you want to look and feel better than the average person, then you can't eat and work-out like an average person. You have to go one-step farther.

A new on the network weight loss diet secrets

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Controlling Blood Pressure - A Key Component of Heart Health

High blood pressure (BP), also known as hypertension, has long been known as a major contributor to such traumatic conditions as heart disease, heart attack, stroke, and even kidney failure. High BP often goes undetected because in a majority of cases no symptoms exist that would indicate an individual suffers from hypertension.

Normal BP is about 120/80 and anything at or above 140/90 is considered high. Seniors over age 60 may have a normal blood pressure of around 130/90, so normal is relative to many factors such as age, gender, and nationality. Here's a quick breakdown of blood pressure ranges given an average adult of moderate health and daily activity:

Normal: <120/<80


Pre-Hypertension: 120-139/80-99


Stage One Hypertension: 140-159/90-99


Stage Two Hypertension: 160+/100+

If you are experiencing higher than optimal blood pressure or if you are seeking to ensure you maintain your current heart health, there are very simple actions you can take for controlling blood pressure. Many of these actions are quite easy to implement despite what you may initially think. Using a simple cuff blood pressure monitor or other such device on a regular basis will be a key tool in tracking your average blood pressure value.

Watch What You Eat

This doesn't mean watch your food go into your mouth! Seriously, one of the easiest and most effective means of controlling blood pressure is to cut back and eliminate certain food items from your regular diet. This point is almost clichГ©, but I'm going to answer this clichГ© with another - You get out what you put in. It's easy to say, but it's true. If you eat junk all the time, you're going to get junk in return. This isn't to say that you have to eat nothing but lean chicken breast and raw vegetables for every meal, but moderation is definitely key to controlling blood pressure overall.

Over consumption of sodium (salt) is high on the list of food products that contribute to high blood pressure. An easy way to lower the amount of salt you consume is to be aware of your present shopping habits when at the grocery store. Buy your foods in this order: Fresh, Frozen, Canned/Packaged. Fresh foods have their own levels of natural sodium, so you'll almost never go wrong with fresh stuff unless you are adding gobs of salt while preparing your meals. Frozen food is okay as long as you're purchasing frozen fresh foods and not processed freezer foods. Canned and packaged stuff should be last on your list of food purchases.

Controlling blood pressure has a lot to do with your sodium intake, and food that comes out of a can or box almost always has very high levels of sodium. Just check the label on even a standard can of soup and you'll see that it contains anywhere from 20 to 30 percent of a daily average sodium intake in a single serving! A great alternative to table salt is Mrs. Dash, and there are also plenty of recipes out there that substitute Mrs. Dash for salt.

Other Consumption Contributors

Consuming alcoholic beverages in excess and using tobacco products are both significant contributors to high BP. Alcohol is fine in moderation, but too much can raise your blood pressure several points. Some people think it is healthier to abstain most of the time and then binge on special occasions. Binge drinking is actually harder on the heart than drinking more than two drinks on a regular basis. Consuming tobacco products increases heart rate and constricts the blood vessels, leading to a significant increase in overall BP.

That morning coffee or afternoon recharge is definitely okay, but just like alcohol or tobacco, keeping caffeine to moderate intake level is another helpful means of controlling blood pressure. Part of the rush you sometimes feel from your favorite energy drink is that sudden increase in heart rate and subsequently higher BP as the caffeine stimulates your nervous system. People eventually build a tolerance to high levels of caffeine, but the process of building that tolerance is hardly beneficial to your heart health. Enjoying caffeinated drinks on a less than routine basis always has the added benefit of helping to control the possibility of developing high BP.

Exercise and Moderate Activity

Staying active and getting moderate exercise are other means of controlling blood pressure. Exercise is also a great way to eliminate stress as well - stress being another contributor to hypertension. Proper diet, exercise, and reducing other types of consumption also aid in reducing overall weight and body fat, which all result in reducing your heart's work load and your chances of developing high BP. Relaxation techniques such as meditation and yoga also aid in reducing stress and lower your chances of developing hypertension.

Blood Pressure and Exercise - Can Exercising Help Lower High Blood Pressure?

It has long been known controlling blood pressure meant eating a healthy diet, staying away from sodium and getting exercise. However, what is the best type of exercising to do and how much of it should be done by a person looking to overcome hypertension? In this article, we discuss the type of exercise that gets the best results in overcoming high blood pressure.

Exercising can build the strength of the heart. A stronger heart will make blood flow through the veins more easily. Blood flowing through the veins more easily means lower blood pressure readings. Also, exercising helps the structure of the arteries. This will give less resistance to blood flow. Once again, this will help lower your readings.

One of the enemies of hypertension is sodium. Aerobic exercise helps eliminate sodium from the system. This combined with a lower sodium diet can potentially change BP readings dramatically. Still, the diet cannot be overlooked altogether but exercising can be very helpful in this regard.

Of course, it is possible to do too much exercising too soon if you are not accustomed to exercising at all. So, you should start gradually and build yourself up to the point you will be able to exercise on a daily or almost daily basis. It is highly recommended anyone starting on an exercise program check with his or her doctor before he or she starts exercising. The doctor will be able to recommend approximately how much you exercise you should start out doing.

The goal is to be able to do approximately a half hour of aerobic exercise at least four times a week. However, the exercises don't have to be done in half hour sessions. Instead, they can be split up into 3 10-minute exercise sessions. Beginners can start with 10 minutes of aerobics on each of the days they are exercising and then work up to 2 10-minute sessions a day and then three.

An added bonus to following an exercise routine is the fact you will be getting into shape, losing weight and looking better. Of course, losing weight is helpful for those who are overcoming are trying to guard against hypertension.

After you become comfortable with your aerobic exercise, anaerobic exercises, such as weightlifting or body toning can be added to the routine. However, it is really the aerobic exercises from which you will derive most of the benefits of blood pressure control.

Once again, it is very important you see your doctor before you start on an exercise routine. Though it would be unusual, if there is a reason you should not be exercising at this time in your life, your doctor will be able to tell you what you should do. Otherwise, he or she will tell you how much you can exercise as a beginner.