Morris county fitness expert C. Carey Yang was interviewed and featured in a Daily Record Morris Life article syndicated with the Associated Press.
Yang is the Founder and Master Trainer of Beyond Fitness Solutions in Denville, New Jersey.
A recent study published in the Journal of the American Medical Association on middle-aged women’s weight challenges has hit the news headline.
According to the 13-year study on 34,079 middle-aged women, they gained an average of almost 6 pounds during the study.
The findings suggest that at least an hour of moderate activity a day is needed for older women to avoid weight gain who aren’t dieting.
Yang was quoted that you don’t have to go to gym every day. Other activities such as walking, hiking or golf also help burn calories.
“This is a wake-up for many middle-aged woemn to start taking charge of their health,” Yang said.
“Hormonal changes in menopause and pregnancy are already two strikes against women,” Yang said. “But you’re not out yet – if you set realistic goals based on your personal needs and lifestyle, it’s not impossible to avoid weight gain.”
Yang offers the following tips for combating weight gain by taking one baby step at a time before you get frustrated, burntout and quit.
1. Know where you are. You got to know your numbers – weigh, body mass index (BMI), body fat, and waist measurement. User-friendly calculators can be found at http://www.cdc.gov/healthyweight/assessing. If you are not sure, find a fitness trainer in the gym and hire one to your home for consultation.
2. Exercise. The study refers to an hour of moderate exercise. It doesn’t mean you have to gym every day or run on treadmill or bike. Other activites such as walking, hiking, golfing all help 300 to 400 calories. If you increase the activity level and intensity, you can even burn more calories by running, aerobics or swimming.
3. Watch your calories. The truth is that you can’t outtrain a bad diet. You can train all day, every day, but eat all night and more than you can burn off, you will gain weight.
4. Portion control. Most people are overweight for one simple reason: They eat too much. You have to learn what a serving size is. It varies depending on the type of food, form and measuring unit. You’ll find calorie counting isn’t that hard. It may be tough at first, but in time you’ll find that you don’t have to be stuffed to be satisfied. The American Dietetic Association offers good advice at http://www.eatright.org/.