Men Over 50 Gain Muscle and Lose Weight

Greg Minor, 58, Lives The Active Life

Greg Minor hasn’t let injuries slow him down, read how his simple-yet-disciplined approach toward diet and exercise keeps him in shape for his active lifestyle.

bMF.c : Greg, tell us about the physical activities you stay involved in.

Greg Minor shows the results of living a fitness lifestyle for men over 50

Greg Minor shows the results of living a fitness lifestyle

Greg:  the physical activities I stay involved in are cycling, both street and mountain, Hiking and weight training.

bMF.c : Why the interest in these areas?

Greg:  I started riding bikes again after I retired and gave up Motorcycle riding. I used to race dirt bikes and later rode big Adventure bikes. After an accident in late 2004 I decided I could not be trusted with a throttle

bMF.c : How do you stay in shape for your activities?

Greg:  I stay in shape by weight training and aerobics and riding my bike.  I’m fortunate to live in Sunny So CA so I can ride most of the year. I train with relatively heavy weights, my workout split currently is  4 days on and one day off and looks like this:  Day 1 I ride my bike for 3 to 4 hours 40-60 miles. Day 2 is a gym day that starts with 30/45 minutes of aerobics on an elliptical and then I train chest, shoulder and triceps. Day 3 is another ride day. Day 4 I train back, biceps and legs. Day 5 is a Continue reading

Teri LaFaye, 53, Lives The Fitness Life

Teri LaFaye started her fitness journey 7 years ago. Those first steps changed her life forever.

At 53, Teri shows that living the fitness life benefits anyone at any age.

At 53, Teri shows that living the fitness life benefits anyone at any age.

bmf.c: Teri, tell us about the physical activities you stay involved in.

Teri: I am highly involved with strength training. I have never been one to love a great deal of cardio exercises: i.e. running, swimming, sports. However, the intensity of lifting weights and the balance I get from weight training provides me with my cardio and the ability to handle stress both physically and mentally.

All physical activities add up! I do my own yard work. I clean my own house. Much of the daily activities a person gets someone else to do for them can provide the mobility much needed to stay active. Mowing your own yard is cardio! Pulling those weeds in your garden is cardio! Taking carts back to your grocery store from the parking lot is cardio! Walking your dog is cardio! Keeping up with your grand-kids is cardio!

I sweat bullets in the gym! It is important to understand that a person does not need a great deal of ‘fancy’ equipment to make results happen. I started my transformation at the age of 45 weighing 171 and MISERABLE! I began with an ab lounge chair, a pair of 10 pound dumb bells, a broomstick, and an image of who I wanted to be in my mind.

Everything was an effort in the beginning. Just staying motivated was hard enough when negative people are everywhere. I found that by disassociating with Continue reading

Dale Hedrick, 55, Creates Life Balance Through Bodybuilding

Think you’re too busy for the fitness lifestyle?  Take a cue from Dale Hedrick, who at age 55 not only finds time for Bodybuilding, he uses the sport to bring balance into his busy life

Fitness doesn't take away from life balance, it contributes to it.

Fitness doesn’t take away from life balance, it contributes to it.bring balance into his busy life.

Q:  Tell us about the physical activities you stay involved in.

A: I am an avid weight lifter and bodybuilder, who trains six days a week. I got started weight lifting back in my college days as a way to add bulk, but with little success. As a hard-gainer, I had real trouble putting size on my frame and never broke 160 pounds until I was nearly 40 years old.

At that time I was probably my own worst enemy and didn’t even know it. Along with my lifting I was running five or more miles a day, 4-5 days a week. Cardiovascularly speaking, I was in great shape but, all that running was keeping me from bulking up.

Today, I continue to lift weights and train in the gym six days a week, doing only one or two body parts each day and using the step mill or treadmill, on off days for 30-60 minutes. This helps to insure that I keep my muscle growth while staying lean.

I am also an avid backpacker, who enjoys the out of doors. Keeping fit enables me to enjoy this type of high-adventure activity. It takes some real endurance to hike 8-10 miles a day with 40 or more pounds of gear on your back.

Q: Why the interest in this area?

A: I gravitated to bodybuilding slowly. I have worked out over 30 years but in my 40 reasoned that I needed a goal to make my training meaningful. I determined that if I set a bodybuilding competition as a personal goal, it would give me the motivation to stay with the rigid diet required to reach that chiseled muscular state that had always Continue reading

The Lifetime Fitness Journey of Frank Ragona

At age 57, Frank Ragona remains committed as ever to the fitness lifestyle

Q:  Tell us about the physical activities you stay involved in.

Fitness over 50

At 57, Frank Ragona shows the results of a lifetime fitness journey

A: These days almost all of my time is spent training for bodybuilding competitions.  However, from as far back as I can remember, I have always been active. I started playing Pop Warner football in New York at the age of seven. As fate would have it, I was smaller than most of the children my age. In light of that, I had to work longer and harder than everyone else on the team.

I started lifting weights when I was fourteen to build strength and supplement my football skills. During my high school years, I continued to play football and also ran track. It seemed as if I always had to work harder than my peers to stay ahead of the rest.

My belief in fitness and health was instilled in me during the early teen years. These beliefs would take me on the journey that I am still traveling today. The reality of having to work hard to achieve my goals became the cornerstone of my personality.

My love of playing football alone was not enough to be recruited to play on a college team. I was simply too small. However, that did not deter my spirit. I played for an adult amateur football league without the notoriety of playing in a college stadium. It was during that time, with the help of weight training, that I was able to achieve my maximum Continue reading

At 50 Years Old, Fitness Expert Gingi Ray Shows The Guys How It’s Done!

Fitness over 50 isn’t only for men, just ask Gingi Ray.

bmf.c:  Tell us about the physical activities you stay involved in.

Ginger Ray shows men over 50 how it's done!

Gingi Ray shows men over 50 how it’s done!

Gingi: I love lifting weights! I compete in the NPC bikini division. In the past, I have completed the Chicago Marathon (2010) and the Florida Four half marathon series. I would like to be able to devote more time to learning tennis and this week, I am taking a swimming lesson. (I cannot swim) !

bmf.c: Why the interest in this area?

Gingi:  I started competing after seeing another girl, who was also a little older at the gym. I asked what she was doing and she referred me to Team Bombshell. After seeing the photos of the incredibly strong and beautiful women, I knew that I wanted to compete. It is challenging at 50 to hang with the girls in their 20′s, but a lot of fun!!

bmf.c: How do you stay in shape for your activities?

 Gingi: My coach creates a monthly plan for me that includes weight training and cardio. I do both five days a week.

bmf.c: Tell us about your workouts. What do you do? How often?

Gingi: My plan trains a different muscle group each day. I also have a plyo day. My cardio is all strength building and I use the Continue reading

Lifestyle Disease – Killer of Men Over 50

If you’re a man over 50, the biggest disease threat you face is your own lifestyle

Men over 50 Weight Loss

Men over 50 can control their longevity

Most men over 50 have heard about and read about the leading causes of premature death in their age group hundreds of times.  Unfortunately, very few men recognize the common denominator to premature death: their personal lifestyle choices.  “Genetics is the gun, lifestyle is the trigger’ said nutritional expert Ryan Fernandez of QUA nutrition.

Following are the top ten causes of premature death in men over 50:

  1. Heart Disease
  2. Cancer
  3. Unintentional Injuries
  4. Stroke
  5. Chronic Obstructive Pulmonary Disease (Lung Diseases)
  6. Diabetes
  7. Influenza and Pneumonia
  8. Suicide
  9. Kidney Disease
  10. Alzheimer’s Disease

No coincidence all of these premature death causes have the same factors in common:

  1. Obesity
  2. Poor diet and nutrition
  3. Sedentary lifestyle lacking vigorous exercise
  4. Smoking
  5. Drinking

So brining Mr. Fernandez’s quote into perspective, while we may be genetically predisposed to certain vulnerabilities, our lifestyle choices become the true driving force behind the probability of early death. Therefore, it’s time to begin thinking in terms of the true cause of premature death over 50: Lifestyle Disease.

The good news, our course, is that we can do something about lifestyle disease.  Most men at one time or another harbor thoughts and anxieties about a surprise diagnosis showing Continue reading

Rehabilitating Osteoarthritis After Age 50

For men over 50, osteoarthritis rehabilitation requires both consistency and persistence

osteoarthritis in men over 50

Rehabilitation provides an option for osteoarthritis in men over 50

If you’re a man over 50 and have received an osteoarthritis diagnosis, you need a game plan.  While most orthopedists can very accurately identify this degenerative joint disease, very few can offer a viable rehabilitation regimen.

Rehabilitating an osteoarthritic joint provides the very best non-surgical  option for maintaining joint useability and, more importantly, an active lifestyle allowing you to do the things you want to do.

Osteoarthritis is a degenerative joint disease where the soft cartridge deteriorates.  This soft cartridge provides the smooth, soft, lubricated surface where important bones join together, including shoulders, knees and hips, held and moved by tendons and by muscles.  When the cartridge goes, you’re left with an uneven contact surface at best, and bone-on-bone contact at worst.

Joint-replacement surgery provides an option for worst-case scenarios, but these procedures are highly invasive and not always necessary.  As an osteoarthritis patient, you may want to consider the rehabilitation route as a first alternative.  Ultimately, joint-replacement surgery is a personal choice, but attempting rehabilitation makes sense as a first attempt at Continue reading

Retirement? Masters Athlete Bob Minshall is Just Getting Started!

At age 66 far too many men are hanging it up.  For Bob Minshall it’s time for a new beginning centered on fitness training.

BMF:  Tell us about the physical activities you stay involved in.

Fit after 50

Bob Minshell, 66, showing his stuff

Bob: Presently a certified personal trainer (ISSA) and nutrition specialist (ISSA) also an NPC competitive bodybuilder. I didn’t compete until 2 years ago. I will be entering my fourth contest in the over 60 masters class. Presently I train clients in my own fully equipped gym.

BMF: Why the interest in this area?

Bob: Since I am retiring from my full-time position as the Director of Facility Operations at a high-rise retirement community here in Louisville KY in two weeks after 26 years there, I thought it would be a good idea to keep active and since I have been weight training for over 25 years, I thought it would be a good time to get the above certifications, the first of which I received a little over two years ago.

BMF: How do you stay in shape for your activities?

Bob: Weight training, cardio, supplementation and Continue reading

Fitness Over 50 Starts With Core Strength

Forget big biceps, even forget trying to get a ‘six-pack”, if you’re over 50 and are seeking true strength, it all starts with your core.

Core Muscles in Men Over 50

Men over 50 must have a strong core

Too many men over 50 view fitness in the wrong light.  Sure, a muscled and toned body looks great on the beach, and for sure that’s something motivating to set goals on.  However, for achieving fitness from a functional strength standpoint, nothing exceeds core strength in importance.

What is the core?  May mistakenly think of the core as just the front abdominals.  In fact, the core is quite expansive, including many muscles and muscle groups.  Basically, think of your core as all muscles from roughly the bottom of your rib cage down to about halfway down your hips, surrounding the full 360 degrees of your mid-section.

Core strength is important for several reasons.

First, your core provides the base of all physical movement.  I love the tree analogy; what’s the strongest part of a tree, the limbs or the trunk?  What would happen to the tree if its limbs were thick, heavy and strong, but its trunk was spindly and weak?

Think of people with back problems and you get the right idea.  But, more importantly, all functional movement is initiated by and supported by the core.  The stronger your core, the stronger your functional movements.

Second, a strong core protects your spine, including the Continue reading

Keith Mohr: Starting A Fitness Transformation at Age 50

When Keith Mohr recently turned 50, he looked in the mirror, hated what he saw, and decided to change.  Keith shares his post-50 fitness journey with bestMastersFitness.com.

Q:  Tell us about the physical activities you stay involved in.

Keith Mohr Fitness After 50

Keith Mohr lost 40 lbs of body fat and gained 20 lbs of muscle after turning 50

A:  Right now, I am concentrating on gaining strength and continuing to shed fat through a combination of burst cardio and resistance training. My goal is to pitch in a senior league baseball game this spring. I pitched in high school and college, and high on my bucket list is striking someone out in a real game!  Glory Days!  I just have to get that feeling one more time before I depart this planet!

Q:  Why the interest in this area?

A:  I turned 50 on April 25 and was overweight (220 at 5’10”), tired, and lethargic. I realized if I did not turn it around, I’ll probably have a heart attack and kick the bucket. You see, heart disease runs in my family. My grandfather died of sudden cardiac arrest at 72. My dad had quadruple bypass surgery at age 66 saving his life.  He’s now 78 and still kicking (that’s a miracle in itself!)

I had never exercised, and never lifted weights, even when I was active as a teenager and young adult. After I gave up playing baseball in my early 20’s, I played keyboards in a rock band, drank too much and did drugs. After that, I became a Continue reading

Men Over 50 Lose Weight and Gain Muscle

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