I’m a life coach – 10 of the best weight loss tips to transform any couch potato from diet to exercise

WAYNE LÈAL would have been forgiven for throwing the towel in.

The 65-year-old has had a hip replacement, suffers from a degenerative spine and previously dislocated both shoulders.

Fitness trainer and author Wayne LèalWayne Leal

Bryan Johnson / Blue printTech millionaire Bryan Johnson is attempting to stay young by injecting his 17-year-old son’s plasma[/caption]

A ‘meta-ager’ is someone who feels younger than their biological age

But the fitness trainer also has fighting spirit, along with a look so youthful that people often mistake him for being in his forties.

Wayne considers himself a “meta-ager”, someone who feels younger than their biological age.

Fending off death forever is not an option – although US tech millionaire Bryan Johnson, 45, is attempting it via injecting his 17-year-old son’s plasma, spending two million dollars a year on the process.

And he is not alone in hunting the elixir of life.

Scientists at the University of Copenhagen recently found Japanese centenarians have a specific set of bacteria in their gastrointestinal tract that could hold a clue to longevity.

Wayne, though, is adamant we can all live longer, without moving to Japan or borrowing our kids’ blood.

He explains how in his new book Meta-Age, which focuses on how you can extend and make the most of your middle years.

The life coach tells Sun Health: “There’s a social expectation of what a 60-year-old is meant to be – decrepit and a burden to society.

“People start feeling old around 45-50. They may be disappointed with what they have achieved, as opposed to what they thought they would have by that age.

“That affects people mentally.”

“Use it or lose it” is one of Wayne’s mantras to encourage people to get moving to alleviate mid-life woes, from chronic pain to disease.

Most of all, he wants to boost our confidence and sense of purpose.

The single grandad of three says: “It’s about making yourself a priority. The earlier you start, the better.

“You could be 75 and you haven’t exercised all your life – now is the time to make the best of what life you’ve got left.”

Here, Wayne shares his tips for doing just that . . . 

Squeezy does it

TASKS that use grip strength, such as opening a jar or carrying shopping bags, don’t have to become harder.

Wayne recommends squeezing a tennis ball to strengthen the hands and wrists.

GettyWayne recommends squeezing a tennis ball to strengthen the hands and wrists[/caption]

He says: “Perform five to ten reps. If you’re just starting, do five reps for each hand, and do one to three sets.

“Experts believe a decline in grip is part of the overall loss of muscle strength, starting from our 40s.”

Studies show a weaker hand grip is linked to dementia, heart disease and cancer.

Breathe deeply

YOGA instructor Wayne uses breathwork to help improve back and knee pain in his clients.

He says: “Physical and emotional pain are tied together, and ongoing pain can increase your stress levels.

GettyYoga instructor Wayne uses breathwork to help improve back and knee pain in his clients[/caption]

“Learning stress management techniques such as deep breathing or box breathing – breathe in for a count of four, hold for four then out for four – will help you manage chronic pain more successfully.

“Stress ages people. If we can control our stress, we’re going to live longer.”

Sunshine vitamin

OSTEOPOROSIS causes half a million broken bones in the UK each year.

Taking vitamin D supplements – recommended by the NHS for everyone during autumn and winter – lessens the chance of getting it, says the Royal Osteoporosis Society.

GettyTaking vitamin D supplements lessens the chance of getting Osteoporosis[/caption]

Wayne says: “It’s a natural part of the ageing process and is more common in women, due to oestrogen dropping during menopause.

“But it can be prevented. Eat a healthy diet, cut back on drinking and do weight-based exercise.”

Try yoga and Pilates.

Leap of faith

AS you age, you have to do exercises that are joint-friendly, says Wayne.

He adds: “I always suggest investing in a mini rebounder trampoline.

GettyAs you age, you have to do exercises that are joint-friendly, says Wayne[/caption]

“Twenty minutes is the equivalent of one hour of jogging – and it’s better than working from a hard floor. When you jump up, you have a moment in the air of complete weightlessness.

“When you land, all your muscles have to act to balance your posture.

“If people have been overweight or not exercising, it’s a friendly way to get them into exercise.”

Flamingo style

SCIENTISTS from Exercise Medicine Clinic Clinimex in Rio de Janeiro claim you are twice as likely to die early if you cannot stand on one leg when you’re in your sixties.

Wayne says: “Try standing on one leg while you’re washing the dishes or brushing your teeth.

ShutterstockWayne says: ‘Try standing on one leg while you’re washing the dishes or brushing your teeth’[/caption]

“Balancing works the stabiliser muscles, which help keep you steady on your feet.”

Similarly, Wayne says we should try to avoid the habit of sitting down when putting on socks or shoes.

Early bird supper

IN mid-life, “men get thick around their waistline, and women tend to carry that weight in the belly, bottom and hips”.

Wayne says: “Our weight will be controlled as a natural consequence of appropriate exercise and a balanced diet.

GettyWayne says: ‘Our weight will be controlled as a natural consequence of appropriate exercise and a balanced diet’[/caption]

“Avoid eating anything heavy at least three hours before bed.”

Food that isn’t used as energy is stored as fat instead.

Bitesize exercise

TO create a habit of exercising, Wayne recommends starting each day with 20 squats and 20 push-ups, using a variation you find easy.

He says: “Give it four weeks.

GettyWayne recommends starting each day with 20 squats and 20 push-ups, using a variation you find easy[/caption]

“When you’re able to do that every day, like brushing your teeth, it becomes a habit and you will want to progress and do more.

“People join a gym and go hell for leather. Instead, they should be preparing their bodies for exercise, and these are both great dynamic exercises.”

Dive in

EXERCISING in water relieves pressure on your body and joints while working your muscles just as hard, if not harder.

Try a water aerobics session at your local pool.

GettyExercising in water relieves pressure on your body and joints while working your muscles just as hard, if not harder[/caption]

Wayne says: “Water is denser than air and has up to 20 times more resistance.

“It’s like having weights all around you. You need resistance exercises to help you burn calories.”

Couch potato

DO you moan and groan getting up off the sofa?

Wayne says this is an indicator of poor mobility and that you should challenge yourself to get up and sit down without using your hands.

GettyWayne says moaning and groaning is an indicator of poor mobility[/caption]

He says: “It’s a great functional exercise that targets your calves, upper thighs, buttock muscles, and the bones in your hips and spine – making it a great exercise for people who have osteo- porosis – particularly those concerned with hip bone density.”

Fruit salad

SUGAR is detrimental to weight, teeth health and diabetes risk.

It’s also addictive as it makes us feel good.

GettyWayne says: ‘Instead of chocolate, fruit and nuts are now my number one snack’[/caption]

Wayne says: “I quit when I realised sugar highs always ended with a crash, which made me want more sugar.

“Instead of chocolate, fruit and nuts are now my number one snack.

“While fruit has sugar in the form of fructose, it’s nothing compared to added sugars.

“I eat chocolate, but I switched to dark and have just enough to satisfy my palate, not a whole bar.”

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