Men Over 50 Gain Muscle and Lose Weight

Health for Men Over 50

bestMastersFitness.com category for general health topics for men over 50 seeking a healthier, happier life.

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

Testosterone Replacement Therapy: Right for Men Over 50?

Somewhere around age 50 men begin a testosterone decline, but options  exist.

Testosterone replacement in men over 50

Men over 50 don’t have to live with testosterone loss, know your options

As men reach the vicinity of their 50th birthday, significant hormonal changes may already be underway.  Perhaps the most important change taking place is a gradual reduction in the male sex hormone testosterone.

Testosterone controls a lot in the male body, including serving as the principal male sex hormone and as an anabolic steroid.  To simplify, that means testosterone controls sex drive and muscle growth.  When testosterone levels fade in men, so does their sexuality and their physiques.

More specifically, men enter a life period often called andropause, or “male menopause”, where their bodies slow down, sex becomes less interesting – sometimes impossible through erectile dysfunction, and muscle and bone density begin decreasing.

The good news is that men over 50 have options in ways to slow this process of testosterone decline, and in some cases maybe even reverse it. We’ll first look at some natural ways to improve testosterone levels in men, always the best option.  Second, we’ll look at hormone replacement therapy, an alternative to raising testosterone levels in men that should only be done under a doctor’s supervision.

First, men over 50 can effect testosterone decline naturally through lifestyle changes.  Eliminating health degradation habits like Continue reading

7 Reasons Men Over 50 Should Lift Weights

If you’re a man over 50 and not lifting weights, here are 7 good reasons you should be doing resistance training.

Men Over 50 Weight Training

Men Over 50 Can Transform with Weight Training

If you’re a man over 50 wanting a healthy, active lifestyle well into your senior years, strengthening your muscles is one of the best investments you can make.

Few things slow seniors down more than physical issues, particularly in the joints, bones, and muscles.

The great news is that you can do something about your health!  An ongoing strength training program involving the use of free weights will help men over 50 build muscles supporting key physical functions, resulting in fewer limitations  on their lifestyle well into their senior years.

Here are some key fundamentals to physical health for men over 50:

1) Offset Muscle Loss

Age-related muscle loss,  called sarcopenia, means “vanishing flesh.”  As men age, muscle mass can decline by as much as 1% every year, with up to a 30% loss between the ages of 50 and 70.  A strength training program using free weights can dramatically offset Continue reading

Five Easy Steps to Men’s Fitness Over 50

So let’s face it; most men over 50 years old are in terrible shape.  Years of physical neglect have taken their toll with weak, atrophied muscles, excess body fat, and unhealthy organs. 

Men's Fitness After Age 50

Men can still get in the best shape of their lives, even after age 50

But here’s the good news; you can easily reverse this!  In fact, men over 50 can get in the best shape of their entire lives with a very simple approach.  Here are 5 steps to take to get on track for achieving a top level of health:

1)       Get a physical

This is standard operating procedure for anyone starting back into exercise, don’t skip this step.

Make an appointment to see your doctor, explain that you plan to get back into shape with moderate exercise.  Order blood work and have your testosterone and your PSA levels checked.  Have your prostate checked.

If your free testosterone is low, talk to your doctor about HRT (hormone replacement therapy).

The process is quick and easy, and you will have peace of mind that everything is in order physically.

2)      Change your diet

We can’t emphasize it enough – you are what you eat.  Changing your diet has two components, Continue reading

Men Over 50 – Beware the Silent Killer

This year, for every women diagnosed with breast cancer, approximately two men will be diagnosed with prostate cancer.  In fact, for a man living past 70, the probability of prostate cancer approaches 100%. And most certainly the risk of prostate cancer is high for men over 50.

Men Over 50 Can Prevent Prostate Cancer

Men over 50 can reduce prostate cancer risks by changing their body composition and adopting a healthy lifestyle.

Yet for all of the tremendous support and publicity that goes out for breast cancer, men’s prostate cancer remains a silent killer.

While progress continues on understanding, preventing, and treating prostate cancer, men over 50 can take important steps towards reducing their risk of prostate disease, and, like always, it comes down to two lifestyle regimens: eating right and exercise.

Like most health alternatives, evidence shows that choosing a healthy diet that’s low in fat and full of fruits and vegetables may reduce the risk of prostate cancer in men over 50.  Here are diet options men over 50 should adopt:

  • Reduce your overall calories.  The goal here is to reduce body fat, and a man over 50 should be at about 15%.  Have your body fat checked by a fitness professional and have them calculate your daily calorie needs.  Then, reduce your calorie intake to 500 calories below your daily needs, this will cause you to lose about 1 pound of body fat per week until reaching your target level of 15%.
    • Change  your fat intake.  We need fat, but the right kinds and the right amounts.  Get mostly omega 3 fats from fish and nuts.  Try to minimize omega 6 fats that come from processed oils.
    • Eat more fruits and vegetables ( a lot more). Fruits and vegetables are full of vitamins and nutrients that are thought to reduce the risk of prostate cancer.  But more importantly, fruits and especially vegetables provide low-glycemic, or complex carbohydrates, providing a slow drip of energy that get used up and not stored as fat.
    • Drink alcohol in moderation, if at all, and don’t smoke. If you choose to drink alcohol, limit yourself to no more than one serving per day. If you smoke, stop.

    Studies show that men who exercise may have a reduced risk of Continue reading

    “Man-Opause” – Learn These 6 Signs of Male Menopause in Men Over 50

    Male menopause occurs in men over 50

    Male menopause occurs in men over 50. Fortunately, treatment is available.

    Physical changes begin in men over 50, know the signs to watch for.

    While everyone is aware of menopause in women, groundbreaking studies continue in recognizing and understanding the changes men go through after about age 50, driven primarily by reduced testosterone levels, but also potentially by increased estrogen levels.

    Male menopause can be treated through a combination of Hormone Replacement Therapy (HRT) and improved lifestyle, including dietary and exercise changes resulting in lower body fat and increased muscle mass.

    If you believe you’re experiencing male menopause or know someone who may be, see your doctor to discuss your best options.  You may want to consider seeing a doctor who specializes in HRT.

    Check for any combination of the following conditions:

    1.       Increased fatigue/reduced physical and mental stamina

    • Feeling tired, lacking ambition and aggressiveness towards life’s challenges

    2.       Depression

    • Persistent sad mood, feelings of worthlessness, loss of pleasure in life

    3.       Irritability

    • Argumentative, agitated by seemingly trivial matters

    4.       Reduced libido

    •  Loss of sex drive, often gradual but significant

    5.       Reduced sexual potency

    •  Reduced ability to actually achieve or maintain erection, overall decreased sexual performance

    6.       Premature or excessive physical aging

    •  Loss of muscle mass often accompanied by weight (body fat) gain. Overall acceleration of aged appearance

    Remember that everyone is different and may exhibit combinations of these conditions for different reasons.  And always look to an improved lifestyle as your very first line of defense against any ailment, which includes no tobacco products, very limited alcohol, a clean diet, and regular vigorous exercise.

    Remember, male menopause can be treated, if you have any of the above symptoms or are a man over 50 and believe you may have male menopause, see your health care professional.

    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

    Andropause: Sex Discrimination Against Men over 50?

    Mano-Pause.

    Andropause in men over 50

    It’s time to challenge why andropause in men over 50 isn’t fully recognized by the World Health Organization

    Low T.

    Erectile Dysfunction.

    Mid-Life Crisis.

    These are all terms associated with the decline of male libido, sexual function, and reproductive abilities that take place later in men’s  lives.  However, unlike female menopause, this condition, which presents itself in most  aging males over 50 (and some earlier), has no clinical name and is unrecognized by the World Health Organization.

    It’s time for that to change.

    “Male Menopause” carries the title of Andropause because proponents of the condition’s existence need  to label what they see as a distinct condition identified by biological change experienced in men during mid-life.

    Approximately 25 million American males aged between 40 and 55 years are currently experiencing the symptoms of andropause.

    This change relates to the slow but steady reduction of the production of the hormones testosterone and dehydroepiandrosterone  in middle-aged men, and the consequences of that reduction.

    Andropause’s most distinct differentiation from menopause is its duration, taking place in men over many years, as opposed to menopause, which is usually a very sudden cessation in women’s reproductive capabilities.

    Both conditions, however, are very similarly represented by Continue reading

    Supplement City Part 4: DIM, Tribulus Terrestris, and BCAA’s

    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 Supplements for Masters Athletes

    Supplementation provides a high-nutrition return on a low-calorie budget for masters athletes

     

    Part 4:  DIM, Tribulus Terrestris, and BCAA’s

    Testosterone. The Big “T”. The keeper of all-things male.

    The first two supplements in today’s copy of Supplement City, DIM and Tribulus Terrestris, are all about male hormone enhancement, ERRRR, I mean maintenance.

    Although important to any man, men over 50 in particular need to understand and manage this area of their health, as testosterone levels naturally begin to slide post-50.

    Although Testosterone in men plays a lot of roles, it is responsible in particular for a couple of very important effects:  muscle mass and sexual drive.

    Most men see both of these decline after 50.

    So what to do?

    Many men think immediately of jumping to testosterone replacement therapy.  While this may be a good option for some (as always, talk with your doctor), other more natural options exist.

    First, the importance of a good diet and plenty of exercise can’t be underestimated.  In fact, studies show that, in men over 50, doing heavy compound weight-lifting movements has a positive effect on free testosterone levels.

    Another option is Continue reading

    Men Over 50 Lose Weight and Gain Muscle

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