At 58, Masters Athlete Paul Afek Uses Bodybuilding as Motivation
Most senior men over 50 can’t fathom getting on stage as a bodybuilder.
Maybe they should.
Masters athlete Paul Afek can provide an inspirational example. Paul started lifting weights not long ago just to get in shape. Paul obviously saw the potential for much more than just getting into shape, and so did the people around him.
In a fairly short time, Paul went from out of shape to lifting weights to the bodybuilding stage. Paul provides a living example of what men over 50 are capable of achieving.
Through a consistent, disciplined approach of hard work and diet management, men over 50 can be in the very best shape of their lives.
Read the interview here!
Q: Tell us about the physical activities you stay involved in.
A: I lift weights, have done some bodybuilding competitions. I enjoy hiking with my wife.
Q: Why the interest in this area?
A: I found that weight lifting keeps me in the best overall shape. I started lifting for health, as I had gotten out of shape. Some friends at the gym convinced me to try a bodybuilding competition, and I have continued a bodybuilding-type routine since.
Q: How do you stay in shape for your activities?
A: I work out 3 times a week, usually, and hike, walk, and stay as active as I can
Q: Tell us about your workouts. What do you do? How often?
A: I have changed workouts a number of times over the years. I am currently doing a 3 day split routine, usually 3 days a week, but sometimes only twice a week if I feel I am not completely recovered. I have also done EDT in the past, and also Doggcrap training.
Q: How do you keep yourself motivated?
A: I keep a record when I work out, and try to progress at each workout (at least in some of the exercises- you can’t progress in everything all the time!). If I stop progressing, then I change my workout.
Q: What is your biggest personal challenge to achieving and maintaining fitness over 50? How do you overcome that challenge?
A: I don’t recover as quickly as I used to- I think that recovery time is under appreciated as a factor, and it is better to err on the side of more recovery. Finding time with work and family is also tricky- I usually get up at 5:30AM to go work out.
Q: How do you approach diet and nutrition? What are your meals like? What kind of supplements do you take, if any?
A: I eat 5-6 meals or snacks a day, and try to stay on a higher protein lower carb type of diet, but not extreme. I usually have a protein/fruit smoothie for breakfast, a protein bar or some hard-boiled eggs for a snack, lunch, another protein bar mid-afternoon, then a small dinner. I occasionally have a protein drink at night if I am hungry. I try to eat as many servings of fruits and vegetables as I can. For supplements I take creatine, fish-oil capsules, green tea capsules, CoQ10 (since I am on a statin for high cholesterol), and a multivitamin.
Q: Have you overcome injuries and/or surgeries? What were they? How did you overcome them?
A: I have only had some shoulder problems, as well as some general aches and pains. I think that if you allow enough rest time, and don’t kill yourself in the gym, you are much less likely to have serious injuries.
Q: Do you have a target weight and/or body fat level you maintain? What is it? How do you achieve it?
A: My weight is usually around 205 at 6’2”. I like to see my abs clearly- when the lower part of the “six-pack” gets blurred, I cut back on my diet a little more. (the main part of my body that maintains fat is just around my waist.) I do occasional body measurements, and my body fat by calipers is around10-12% generally (for my age). Obviously for competitions I diet down quite a bit, but I don’t like the idea of “bulking” to any large degree.
Q: What are your health and fitness goals for the future?
A: I will probably do another natural bodybuilding competition next year. I wanted to do one this year, but too many other things came up (excuses, excuses!) I like to maintain my overall health however I can.