Osteoporosis can not only be prevented, but reversed—and you can build a beautiful, sexy body in the bargain. Read parts of chapter one of my book, Bone-Building Body-Shaping Workout, presented here to find out how you can do this in as little as 8 minutes a day, or 32 minutes a day for the maximum plan!! Then do the workout with the book, or for faster results, the BONE BUILDING BODY SHAPING WORKOUT VIDEOS along with it.
BUILD BONE, STRENGTHEN MUSCLE, AND CREATE A BEAUTIFUL BODY IN THE BARGAIN!
Yes! You read it right. You can build bone, strengthen, shape and define muscle--and indeed build an exquisite body at the same time. And, I might add, you will also increase your metabolism so you can eat more without getting fat, increase your energy level, reduce your stress and look and feel younger as you age. How so? By working out with light, hand-held weights following a specific routine.
Ah ha. Specific routine. Therein lies the secret. In order to get the promised result, you have to follow a specific plan that will exercise each and every body part to create a balanced, strong, efficient sculpted body. This video shows you exactly how--and you can do it in just sixteen minutes a day (the standard routine)-or cut your time in half-that's only 8 minutes--by splitting the routine into more sessions.
For those of you who, like me, are already over forty and well into your fifties, the routines in this book will not merely preserve the bone and muscle you have but more important, it will increase your bone density, replace lost muscle--and replace it with better shaped, defined, tighter muscle than you ever had in your life--whether or not you are on Estrogen Replacement therapy. (See p.00 for my bone density test results without the aid of Estrogen.) For those of you who are in your twenties or thirties it will seem to literally "hold back the hand of time," and guarantee that you stay looking and feeling young and healthy, well into your fifties, sixties, seventies and older. It will serve as a hedge against osteoporosis and a host of other problems. (See chapter two, Bone in the Bank.)
How dare I promise this? I can offer medical proof. But don't take my word for it. Everything you are going to read here is being re-confirmed every day by studies done by doctors and researchers in medical journals, newspapers and books. The word is out. Working out with light weights the right way is the fountain of youth, health, strength and beauty. I've been saying this for a long time--but now I've got medical proof and a specific plan on how to target your most vulnerable areas--for the young, before the problem starts, for the middle-aged, exactly when the problem has started, and for the senior, after the problem has started and taken a toll. It's never too late.
HOW CAN WORKING OUT WITH WEIGHTS BUILD BONE?
Bone is continually breaking down and being rebuilt by an automatic system in the body. But as we get older, this system slows down, and bone is not rebuild as quickly--so we loose bone density. We now know that we can stimulate bone growth (bone density) by working out with weights, no matter what our age--if we are young, we put a fine rock-solid bone structure "in the bank," but even if we are middle aged, and haven't got a solid base, or even elderly, and have lost bone, we can build bone. Here's how it works:
Bone is made of calcium phosphate and collagen. There are hundreds of concentric rings called haversian canals within each bone. When you lift a weight, your muscles react--they do work. Because muscles are attached to bones, pressure and tension are put upon the bone as well. Blood flows through both the muscle and the bone, carrying nutrients to the bone-building cells. At the same time an electrical charge shoots through the haversian canals-stimulating bone growth. This process is triggered by weight lifting.
We now know that there is in fact a very important connection between muscle and bone strength. The more muscle you have, the denser your bones will be! Studies prove this. Increase muscle mass--build bone. Reduce muscle mass--reduce bone density. This link is so strong that In fact, archaeologists figure out the muscle strength of prehistoric people by using bone strength and form as a guide. Studies show that lean body mass is the best predictor of skeletal strength. 1 So as you build bone, you will also be building firm, shapely, but feminine muscle.
AT 59 I HAVE THE BONE DENSITY OF A WOMAN WITH PEAK BONE DENSITY--A 25-35 YEAR OLD!!
Medical experts agree that women reach their peak bone density at 25-35 years old, and every year after that, they lose about 0.5 per-cent a year. But in menopause (and I was three years into it when I had the test) most women lose about 3 per-cent a year. If this is true, when I had the bone density test, I should have already lost about 15-20 percent of my bone mass. But guess what! When my bone density was measured, (I took the QCT-Bone Mineral Analysis) I came out with a 219.3--nearly double the bone density of an average women my age. The doctor called me at home because he was astounded. "You went off the curve," he said. you have the bones of a woman in her twenties." He quickly began my workout himself, and recommended it to all the people in his office, especially the women.
Apparently, not only had I not lost bone mass--I had gained some--and at the time of the test, I had not taken estrogen (HRT).
PROVE YOUR STRENGTH, BALANCE, AND SPORTS ABILITY
When you work out with weights ( many writers simply say "strength training" in place of "work out with weights") you improve your strength so you are more capable in any sport you play. By following the workout in this book, your shoulders, back, arms and legs will be stronger so you can better swing that tennis or racquetball racket, or that golf club. Your back, knees and arms will be more powerful so you can do any form of skiing with more stamina. Your legs and total-body musculature will be stronger so that you can increase your endurance for running and walking -and yes, if you do the optional weight-bearing aerobic additions, you will also improve your cardiovascular ability! (I talk about this later in the chapter). ?In chapter four, I'll give you specific work that zones in on your sport.
Okay. We've talked about strength, but what about balance? We need it for everything from getting out of bed in the morning to walking--not to mention sports activities. Balance, believe it or not, starts to decline as early as our forties. Small wonder many elderly people fall so often. But this doesn't have to happen. Not at all! ? Studies show that working out with weights improves balance. In fact, one researcher reported that after having broken her hip, a seventy year-old woman began working out with weights as part of her recovery program. This woman now cross-country skis with her grandchildren, and hikes with them as well. In fact, she has been seen shoveling snow off the roof of her house--having climbed there with no problem at all!" 9.
REDUCE YOUR STRESS LEVEL
We've always known that doing aerobic workouts helps reduce stress by providing a natural high as a result of "endorphines," but now we know that working out with weights does the same--and more. In fact, a study done at Tufts University revealed that weight-training was able to take the place of mild anti-depressants for a group of women. ?My own twenty-five-year-old daughter Marthe is testimony to this. Whenever she is under stress, she does a weight workout. She asked me specifically to add that to the book. She says, "No matter how stressed out I am, if I work out with weights, after it's over, I feel like the burden has been lifted. I feel so relaxed. It's really amazing--like medicine."
WHAT ABOUT DIET, HORMONE REPLACEMENT THERAPY, ETC?
Calcium, vitamin D and a host of other nutrients are essential for bone and muscle health. But how do you get all of these food elements and still lose excess body fat (if you are overweight?) I devote a whole chapter to this, (see chapter ten) but in the meantime, rest assured that you will be able to eat delicious, nutritious food without feeling starved and without using diet pills of any kind.
Every woman must decide for herself whether or not to go on hormone replacement therapy (HRT), which is a combination of estrogen and progesterone.
There is no doubt about it--estrogen replacement at the appropriate time once menopause begins prevents rapid bone deterioration--(and helps with a host of other problems too), but does not "build" bone. Whether or not you go on HRT, you need this workout.
HEALTH--AND BEAUTY TOO!!
Okay. So you're just doing this workout for your health!! Well guess what, whether you like it or not, your going to have a more sexy, beautifully shaped, tight, toned body, so you'd better cover it up or expect trouble.
I used to work out only for the "beauty" aspect. Once I turned fifty along with my friends, and began to see all of the health problems couch potatoes had, I thanked God that I had inadvertently been doing the best health-strength-longevity routine. But I decided to perfect it and make it even more ideal for bone and muscle health while keeping the beauty aspects. Why? As you get older, if you don't have your health, very soon, you don't have your life--at least not a life worth living. Hence this book.
DO THE WORKOUT AT HOME WITH INEXPENSIVE HAND-HELD WEIGHTS!!
The good news is, you can do the workout at home with hand held weights called "dumbbells," and you can purchase these weights at 50 cents a pound by using the yellow pages to look up "exercise equipment." (In chapter four I'll tell you exactly what to buy). You don't need to spend more than about $10.00 tax included to get started. Of course, if you want to get the fancy colored weights, you may spend a lot more. And indeed, as you get stronger, you will be buying heavier weights--but even at your strongest, you won't be investing hundreds of dollars in weights!! Never.
But what if you want to use exercise machines, either at home or at a fitness center? You will note that except where there is no possible substitute, there is a "Machines" section for every exercise. I like the dumbbells better--but once in a while, for variety, I'll go to a gym and use the machines too.
YOU CAN DO THIS WORKOUT AT ANY AGE AND AT ANY WEIGHT-FAT, THIN, OR JUST RIGHT.
You can do this workout whether you're sixteen or sixty, seventeen or seventy, eighteen or eighty!! You can do it if you're overweight or exactly the right weight.
(If you are the right weight, you may need muscle tone and for sure, you can use the bone-building aspect. If you're overweight, you'll lose your excess body fat and get to that toned body you've always wanted.). In short, with your doctor's approval, you can get started right away and enjoy the wonderful benefits of weight-training, the fountain of youth. ?What about men? Yes, men can do it too!
WHAT YOU WILL GET FROM THIS WORKOUT
Increased strength--stronger muscles
Increased bone density--stronger bones
Toned, defined, firm, shapely body
Reduced dress or pant size in 3 weeks.
Increased metabolism so you burn more fat 24 hours a day
Lost of excess body fat--replaced with tight, toned muscles in 12 weeks
Improved stamina: sports, life tasks, and the you know what else! (begins with s)
Improved balance and agility
Improved posture
Increased energy
Improved outlook on life, self-image and self-confidence
Reduced stress level
Reduced pain from arthritis.
Note that this workout has been recommended In the Kiplinger’s Report!! (Washington D.C.)
UPDATE—IT JUST KEEPS GETTING BETTER
My latest bone-scan—and other’s.
Since writing this book, my bone density has been measured even higher!! I took the Dexa test and scored 112% better than a young adult, and 200% better than women my age.
But never mind me. I keep getting Emails from women who are using this book and getting reports of increased bone density along with weight loss and body shaping. I quote Glenda P.
"I’m 53. After getting a bone-density test that showed I had osteoporosis of my lumbar and neck I started doing your Bone-Building Body-Shaping Workout with 3,5 and 8 pound dumbbells. After only nine months, my bone-scan showed a 5% improvement. I’ve also lost 20 pounds and dropped 2 dress sizes, and my arms are no longer flabby. My butt and stomach are tighter and I’m tempted to wear that skimpy bathing suit again, just like you do. I’m going around telling everyone about your workout. Oh, one more thing, I’ve started doing your Bottoms Up video series— I wish I had done what you said and gotten them sooner to see the form and speed of the workout. I can’t imagine how much better I will look 9 months from now!!
Sincerely, Glenda P."
Send your bone-building body-shaping improvement story to me!
What About Hormone Replacement Therapy?
Every day there are now therapies coming out! But no medication can build significant bone. They can only scratch the surface if you’re lucky. Along with medication, most if not all doctor’s recommend weight-bearing exercises.
NEWSFLASH!!
By 2010 more than half the population of the U.S. will be 50 or older!! You don’t believe me? Check with the Keiser Institute of Aging.
BONE
BUILDING BODY SHAPING WORKOUT! This video, my latest,
is a workout that while shaping the body, places special emphasis on building
bone (yes, you can build bone at any age and reverse osteoporosis--or
prevent it!!) It has a tear-out wall poster. The workout is only 15 minutes
a day! You can even do less, 8 minutes and get amazing results. For the
crazy, you can do the workout in 32 minutes and take the next day off!
As always, a diet is included-- but here, a special bone-enhancing weight-loss
diet. CLICK HERE TO SEE OR BUY