Is 53 too late to get back into shape?

I was 41 years old and the first thing I did when I got out of bed was hobble.I had plantar fasciitis, a painful inflammation of the tissue that connects the toes with the heels. I also had chronic pain in my hip from frequent hiking.

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I felt like I was done, like this is it, this is what it feels like to get old.

I suffered from “monkey brain”, a perfectly named term that refers to being in a permanent state of frenzied distraction.

I can name other afflictions: struggle, stress, occasional anhedonia, anxiety, loneliness, melancholy.

I was in the midst of attempting to figure out what to do with my once fortunate, now tepid marriage and felt a general sense of crappiness.

On a whim, I walked into a yoga class. It’s not so much that I liked it. Rather, upon leaving I noticed a sense of peace that I had not felt for a long time.

So I went back for more.

Over time, yoga reversed the clock on my body. It not only made me calmer, happier and more grounded – I credit it for my sanity.

It taught me the power of my own breath.

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Yoga is a practice. This means you don’t need to be good at it. You just need to show up.

It also means that if you show up, you will eventually be able to do things you previously didn’t think you could.

I just turned 50 and thanks to deciding to try out a yoga class I don’t hobble out of bed anymore.

To me, this is less about yoga and more about the fact that it’s never too late to feel like you are able to do things you couldn’t do when you were twenty.

It’s never too late to get in shape.

What is your fat-loss secret?

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So how do you lose fat?

All you have to do is eat less than what your body burns, it’s as simple as that.

You need to stay in a caloric deficit. Period.

Let’s get down to the steps:

  1. Select a time frame- 8 weeks or 12 weeks would be optimal.
  2. Determine your TDEE (Total daily energy expenditure) in calories using any online calculator.
  3. Now your calorie intake should be less than your TDEE value. To put this into perspective, to lose 1 kg of your body weight, you will have to burn 7700 calories in total. So if you are in a 1100 caloric deficit, you will lose 1 kg per week. You can track your calorie intake by using apps like Myfitnesspal.
  4. Avoid sugar and oil as much as you can. Prioritize lean protein sources like egg whites, chicken breast etc and healthy fat sources like cashews and almonds over carbohydrates.
  5. To burn more calories, you can do cardio or/and weight training.
  6. Intermittent fasting, fasting for 16 hours from 8:00 PM in the previous night to 12:00 PM in the afternoon and eating in an 8 hour window. This is extremely effective for fat loss.
  7. Stay hydrated. Drinking water curbs hunger and elevates metabolism.
  8. Drinking black coffee and green tea boosts metabolism.
  9. NO CHEAT MEALS whatsoever. When you binge eat, you lose track of your calorie intake!
  • Be patient. Your body takes time to adapt to change, you need to be patient and not give up. This is the mistake people often do.

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For those looking to preserve muscle mass while losing fat:

  • Lift heavy.
  • Reduce training frequency and volume to allow time for recovery.
  • Structure your workout to include mostly compound lifts.
  • Maintain a high protein intake→ Around 1–1.5 g per pound of body weight.
  • Don’t overdo cardio.
  • Stay in a slight caloric deficit, something around 500–1000 calories only.

Hope this helps.

Cheers!

News Reporter

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