For a complete list of exercises recommend to boost your metabolism, lose weight, and build muscle, check out The Age-Defying Diet.
Make an effort to do some sort of weight-bearing exercise every day. Weight-bearing activities are any form of movement in which you must support your own weight. This type of exercise forces your muscles to work against gravity, which increases their strength to fire up metabolism and melt more fat. Examples include taking the stairs instead of the elevator, carrying groceries to the farthest spot away from the door in the parking lot, or walking briskly with weights.
Start with the following exercises to ease into weight training. If you have never worked with weights before, try them without weights. When you are comfortable with the moves, start with 1-pound weights and increase them by an additional pound as the previous weights become too easy to lift.
Squats with Biceps Curls:
Stand with a weight in each hand by your sides. Your feet should be slightly wider than hip distance apart throughout the performance of this exercise. As you sit down into a squat position, simultaneously curl the weights up toward your shoulders. As you stand up, lower your arms to your sides. Repeat for 60 seconds.
Lunges with Lateral Raises:
Stand with a weight in each hand by your sides. With your right leg, step far enough forward into a lunge so that your knee is in line with your ankle (neither in front of nor behind your ankle). Your front thigh and rear shin should be almost parallel to the floor. Simultaneously, raise both arms parallel to the floor with elbows at a 45-degree angle. As you push off the right foot to stand up, return your elbows to your sides. Repeat with the left leg. Alternating the right and left legs, repeat for 60 seconds.
Deadlifts to Upright Rows:
Begin in a squat position with a weight in each hand. Keep your head up, shoulders down, and back straight. As you slowly rise, bring the weights to chest level, keeping them close to your body and leading with your elbows. Slowly squat back down, lowering the weights toward your feet. Repeat for 60 seconds.
As you progress through The Age-Defying Diet, these exercises will increase in intensity, and more will be added to your routine to maximize your weight loss potential.
