Men Over 50 Gain Muscle and Lose Weight

Diet and Nutrition for Men Over 50

Diet and Nutrition for Men Over 50 for weight loss, building muscle, and getting fit

Holiday Weight Loss Basics for Men Over 50

With the holiday season upon us, men over 50 need to focus on these 6 steps for weight control.

Holiday Diet Control

Men over 50 can control their holiday diets

Okay, so you know it will happen.

You’ll go to a big holiday gathering with tons of food.

Good food.

The temptations will mount.

Walking into the holiday seasons unprepared can lay waste to your waist management plans.  In fact, many men over 50 will establish over eating and weight gain habits that can send their health spiraling out of control for the new year.

However, it doesn’t have to happen that way.  Just follow these 6 easy steps to keep your eating and your weight under control  this holiday season:

1)      Plan your meal consumption

Failing to plan is planning to fail.  When you know a big holiday meal is on the schedule, think in advance about how you’ll eat that day.  What food will likely be served?  What are your healthiest options?  What will your plate look like when served?

Creating mental lists and images will help reduce mindless binging and provide structure to your meals.

2)      Watch the hors d’ oeuvres

Mindlessly grazing on appetizers for hours before a holiday meal will wreck your diet plans.  Many people like to fool themselves by  Continue reading

Getting Started Part 2 – Diet For Men Over 50

In this three-part series, looks at the key fundamentals for men over 50 getting started on life-changing health and fitness habits.

Part 2 – Diet For Men Over 50

Part 1 – Men over 50 Need Fitness Goals

After goal setting, your first and possibly most important step in getting fit is the diet.  An old adage in the fitness industry is that great bodies are made in the kitchen.  Remember that.  You

seniors diet

Men over 50 need a focus on diet management

can labor for hours, days, and months in the gym, but if you don’t have the diet right you will never look and feel your best.

Getting on the right kind of diet has two basic components:  1) eating the right things, and 2) eating the right amounts of the right things.  These two aspects of healthy eating are really inseparable, you will need to do both as the former has to do with giving your body what it needs and the latter has to do with calorie control.

Eating the Right Things

You’ve got to get this one right, period.  It all starts at the grocery store and your shopping habits, because if you bring only the right foods into your home then you’re much more likely to eat the right things.

Eating the right things stats with a macronutrient view, that is balancing the three main categories of protein, carbohydrates, and fats.

Protein should come from meats, which can include lean beef, pork, chicken, and fish.  Don’t be too concerned about what kind of meat you have (with the exception of ground beef), believe it or not fat’s not as bad as you might think.

Carbohydrates, on the other hand, are much trickier.  You’ll need to understand the glycemic index, which basically indicates a quickly our bodies break carbohydrates into glucose.  Highly glycemic carbs do some crazy things to the body, most of them not good.  Therefore, you’ll want to focus your diet on low-glycemic carbs, mostly from vegetables.

Last comes fat, and our understand of the role fats play has been evolving pretty rapidly over the past decade.  Basically, we have two main fat categories, omega 3 and omega 6.  While both types help our bodies operate in important ways, omega 3 acts as an Continue reading

Paleo Diet for Senior Athletes

If you’re a man over 50, the Paleo Diet is one key component for healthy living

Paleo Diet for Senior Men

Senior men should adopt the Paleo Diet for better health

Men over 50 should be looking at every health alternative available to them, and a seniors fitness strategy always includes proper nutrition.

So what does “proper nutrition” really mean in an applicable way?  Let’s get into some usable detail!

Perhaps the easiest way for seniors to get their diet and nutrition needs straight is through adopting the Paleo Diet.

If you haven’t heard, the Paleo Diet is also known as the caveman diet, because it closely emulates our diets going back to the hunter-gatherer days of human evolution.  That’s right, we’re talking about basic lean meat, fish, raw vegetables and fruits. What could be simpler and easier to follow?

A combination of well-grounded theory and also some scientific proof states that the human genome has not evolved quickly enough to adapt to modern diets.  The thinking continues that our modern diets, including abundant omega 6 fats, grains, dairy, flour, and even legumes contribute to inflammation.

A growing body of evidence points to inflammation as the new culprit for ailments such Continue reading

Weight Loss After 50: 8 Core Beliefs

Men over 50 Need New Beliefs About Food and Weight Loss  

By: Amber Alexander

Men over 50 weight loss habits

For men over 50, what you buy is what you become

One of the most powerful strategies for ending emotional eating or any other undesirable eating habit is one that few men over 50 consider:

Examine your beliefs about food and what food means to you and, if necessary, change them.

Change does not mean you have to have superhuman willpower, it is what you do when a behavior violates your strongest beliefs. Strong beliefs=no temptation. To create a new belief system for your behavior, change the metaphors you use to describe your body and the food you eat.

If you believe your body was a temple or a divine gift, would you desecrate it by poisoning it with junk food? What if you said your body was like a high-performance sports car? Would you fuel it any differently?

 Core beliefs lean men over 50 have about food: Continue reading

10 Keys to Healthy Eating For Men Over 50

Men over 50 need a balanced approach to their diet for weight loss and better health

By: Amber Alexander

Having a lean healthy body does not mean you have to give up everything you love when it comes to your dining experience. You don’t have to isolate yourself and deprive yourself to accomplish your goals.

Men Over 50 Healthy Eating Habits

Men over 50 should know these 10 healthy eating habits

It may seem rather simple when all it takes is balance. You can achieve this state of balance when you understand and practice appropriate behavior.

It is not the bowl of ice cream or the slice of pizza that contributes to weight issues, the trouble is when you use these comfort foods inappropriately for coping mechanisms, eating mindlessly and frequently.

Here are some healthy beliefs and affirmations about food that will help to establish balance, happiness, and long-term success: Continue reading

Over 50 And No Diet Plan? Get With The Program

A healthy diet is important at any age, but as you become a senior athlete, the importance of having a healthy diet increases dramatically.  Let’s face facts; we are not going to be on this planet forever and each year that passes brings us closer to the inevitable.

To ensure this happens as far in the future as possible, the first place to start is to review what your current diet is and, if necessary, seek the assistance of a nutritionist to put together a new diet plan.

Over 50 Diet Plan

No getting around it, the diet counts most for men over 50 seeking weight loss 

Remember, though, being over 50 means that you need to make adjustments to what you consume.  You will need less calories and certainly less fats/cholesterols than your younger counterparts.

A critical aspect of any diet change is that it should not be viewed as a diet.  Diets are short-term in nature and often do not last beyond reaching the immediate goal that has been set.

Instead, a diet change should be viewed as a lifestyle and eating habit change, one that you will get used to and maintain for the long-term.

In order to successfully implement a lifestyle change, it is important to understand what your personality type is and how you will both initially lose weight and keep it off over the long term.

For example, there is a stark contrast between those that are detailed planners and those that are Continue reading

Supplement City Part 6 – Green Tea Extract, Protein, Cranberry and Lemon

Author and over-50 fitness freak John Shumate shares his supplementation scheme by listing all of his daily supplements, then providing a detailed description of each one in his multi-part series for masters men Supplement City.

John Shumate Over 50 Fitness Geek

Protein supplementation is a great way for men over 50 to get quality protein their body needs but with minimal calories

Part 6:  Green Tea Extract,  Protein, Cranberry and Lemon

Green Tea Extract – Green tea provides many powerful properties, is one of the very best combatants against free radicals, and can be taken in a supplement form for those (like me) who want the benefits but don’t necessarily have the time or want to sip on hot tea during the day.

Free radicals, without going into tons of detail, are bad to have in your body. Green tea is proven to bond with free radicals, taking them out of circulation in your body.

Additionally, green tea has thermogenic effects that speed up your metabolism, boosting energy levels, speeding digestion, and providing a feeling of fullness so you’ll want to eat less.

Protein – As most know, protein is the building block for muscle tissue.  If you’re working out and trying to gain or maintain muscle mass, a good rule of thumb is one gram for each pound of lean mass. So yes, you have to calculate your body fat percentage and subtract that out.

So, for example, if you weigh 200 pounds and have 25% body fat, your lean mass is 200*.75=150, so therefore you need 150 grams of protein per day.

The challenge comes when you’re trying to not gain or to lose body fat at the same time, meaning you’re on a daily calorie budget.

Here’s where protein supplementation makes sense.

A single scoop of whey or casein protein powder provides approximately Continue reading

Weight Loss Challenges for New Masters Athletes

 Twenty years ago, losing weight just happened.  Either you were actively working out or your life conditions momentarily changed, suddenly you looked at the mirror and your body looked differently.  Slimmer.  And fit.

Weight Loss for Senior Athletes

Would-be masters athletes looking to begin their fitness journey need only follow a few basic steps

Today, for health or aesthetic reasons, you try to achieve the same.  It hasn´t been working the same magical way for a few years now.  So you try to eat less.  You go jogging.  But this time it doesn´t seem to give you the same results.

Why can a younger person lose weight more easily?  It´s not that older bodies cannot look like younger ones anymore.  It´s just a matter of metabolism.

When it comes to metabolism, fat gets burned faster and easier than muscle mass, so your body burns fewer calories to accomplish it.  As you age, the proportion between your muscles and fat change and you start to accumulate more fat in your body, so you don´t have proportionally as much muscle mass  as you used to.  That is to say, you now burn less calories than before just because of the way your body is now composed.

So is that it?  No way.  The challenge is to change the way in which fat and muscle mass interplay.  Thus, you have to change their proportions, so that fat doesn’t account for as much as it does now when compared to lean muscle.

And how to do that?  By engaging in a workout that focuses on increasing your muscles, reducing your fat storage and creating all-round exercise routine.  Here are tips you should consider:

1. Set Realistic Goals.  Don´t get discouraged if you don´t see quick results.  Building muscle mass takes time, and everyone´s body responds differently to training.  Even if you get fast results, they will probably be followed by a Continue reading

Supplement City Part 5 – Glutamine, Arginine, and Fish Oil

Author and over-50 fitness freak John Shumate shares his supplementation scheme by listing all of his daily supplements, then providing a detailed description of each one in his multi-part series for masters men Supplement City.

John Shumate Masters Athlete

Supplementation of glutamine, arginine, and fish oil provide important properties that masters athletes need for peak performance

Part 5: Glutamine, Arginine,  and Fish Oil

Glutamine is the most abundant naturally occurring, non-essential (meaning our bodies can produce it) amino acid in the human body. It’s in the blood and stored in the skeletal muscles. Glutamine becomes conditionally essential (requiring intake from food or supplements) in states of illness, injury, or periods of peak physical demand, and that last benefit is why I take it as a supplement.

Sources of glutamine include beef, chicken, fish, eggs, milk, dairy products, wheat, cabbage, beets, beans, spinach, and parsley.

If you’re working hard in the gym each day, there’s no question that you’ll want to be taking care of your body during training. Each time you lift weight, a large amount of stress is placed on the body, including muscles and nerves. Glutamine helps speed recovery so I can continue pressing hard in my workouts.

It’s possible for our bodies to  lose up to 50% of its glutamine levels from stressful workouts, and if your immune system or other parts of your body become glutamine-deficient, the muscles’ glutamine stores are first to be tapped, creating the risk for muscle loss.

Arginine plays an important role in cell division, the healing of wounds, removing ammonia from the body, immune function, and the release of Continue reading

Nutrition Essentials for Men over 50

Nutrition for Masters Fitness

by: Mike Wangi

Seniors Nutrition

Most masters athletes don’t realize that nutrition is more important to health than exercise

When we reach the age of 50, falling into the “Masters Fitness” category, and we see such things as retirement beckoning, we tend to be resigned to the fact that our lives are on the decline. This decline is accepted by many as part of life after 50 years of age. This is a dangerous status quo, but if you start looking after your life at 50, you could be healthier and fitter than you ever were in your younger years. A healthy diet is one of the most important ways to turn the clock of aging. At the age of 50, dietary practices will not only boost your fitness but also reduce your risk of diabetes and heart disease.

The nutritional requirements of a man at 50 depend on a variety of factors. Paramount among these is his weight, physical activity and his health. The American Heart Association quotes that a man at this age requires up to 2,400 calories per day, which increases up to 2.800 calories depending on the activity level.  You should check this for yourself with a calorie calculator as it also differs by body mass.  These requirements should be met on a diet that is health conscious.

Dietary fiber is important especially for men above the age of 50. It has been shown to have a positive impact on the occurrence of diseases such as cancer, diabetes and GIT diseases. The amount of fiber in your diet should be adequate and it can be obtained from whole grains, cereal and vegetables.

Micronutrients are just as important in prevention of these diseases and staying fit. Micronutrients such as Zinc and Selenium among others, and fiber have antioxidant properties that help reverse the effects of aging both on the skin and on the internal organs.

Foods that contain high amounst of sodium should be avoided as these can lead to hypertension and kidney disease. A lot has been written about red meat and its effects on Continue reading

Men Over 50 Lose Weight and Gain Muscle

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