Men Over 50 Gain Muscle and Lose Weight

Motivation for senior men over 50

Motivation for senior men over 50 seeking weight loss,muscle gain,and getting fit

Fitness Motivation in Men Over 50

Understanding motivation unlocks its powers for fitness in men over 50

What keeps most men over 50 from losing weight and getting fit?

Fitness Motivation in Men over 50

Motivation provides the key for achieving fitness in men over 50

It pretty simply stems from one single, but major, missing ingredient.


So what  is motivation, really?

Motivation at its core is extremely simple and can be boiled down to the following two components:

1)    Holding a deep passion for some desired future state or outcome

2)    A belief that, as an individual, we can largely control our desired future state or outcome

So here are few motivational quotes applied to achieving health and fitness goals for men over 50:

“By recording your dreams and goals on paper, you set in motion the process of becoming the person you most want to be. Put your future in good hands — your own.”–Mark Victor Hansen

Want to develop a deep passion for getting fit?  Picture your future state and write it down. Research proves beyond any doubt that, when put down in writing, we’re several times more likely to Continue reading

7 Essential Success Attitudes for Men Over 50

Continuous effort – not strength or intelligence – is the key to unlocking our potential.   Sir Winston Churchill

By: Amber Alexander 

1. POSSIBILITY: It’s Achievable

You must open yourself to believe your new goals are possible. It all starts in the mind. When you believe something is possible, you act as if it’s possible. When you you don’t believe it’s possible,

Author Amber Alexander on Men over 50

Fitness author Amber Alexander provides seven essential success attitudes for men over 50

you act as if it’s impossible. If you’re going to act as if something is impossible, then act as though it’s impossible to fail.


Beliefs are strengthened when you put proof underneath them. The more evidence you have about your belief the stronger it will be. Gather new evidence by taking action on your fitness plan and begin your plan in small victorious steps. To do this, set many short-term goals with your big goal in mind. This can be simply planning your workout for the day and conquering it. The more you are able to do this the more confidence you will build in yourself.

3. NECESSITY: I Must Achieve It

People will usually stay the same until the pain of staying the same becomes greater than the pain of changing. When you’re dissatisfied, eventually that feeling builds up until it reaches a threshold. That’s the point where pain and consequences have piled up so high that one triggering event becomes the straw that breaks the camel’s back. All you need to do is ask yourself  “Why is it important for me to reach my fitness goal?.” The more reasons you have, the more likely you will trigger the change.

4. WORTHINESS: I Deserve It

Most people are unhappy with their bodies. The problem is, disliking your body can turn into disliking yourself. This turns into low self-worth, which means believing you don’t deserve good things in life, including a healthy Continue reading

Achieving Masters Fitness Motivation

Men over 50 will more likely hit their fitness goals through mastering motivation.

by: Michael Miller

masters fitness swimmer

Maintaining motivation is key to achieving masters fitness

“Hey, great job, excellent finish out there!”  “Great time, fantastic run, well done!”   These are the memories of your last run and what you heard when you crossed the finish line.  Now, 25 years later at age 54, this seems a very distant memory.  All those years of running were starting to take a toll on your body, and that was while the aging process slowly started to kick in.  Running, it seemed, would be a thing of the past for you.  Unfortunately, you felt, walking the dog in the neighborhood might be the best you could expect from now on.

However, running does not have to be a distant memory or only part of your past.  It all depends on what motivates you today; 25 years ago, your motivation was squeezing every last ounce out of your body to gain that extra minute or even extra second, beating your previous best time.  Nowadays, your motivation has completely changed.  Sure, your children are older and grandchildren are here or right around the corner.  Staying healthy is, or should be, your number-one motivation.  The beauty of having your health as your number-one motivation is that you can achieve it by continuing to perform in the athletics you have always loved.

Many people over 50 have different ways to stay motivated and keep healthy; some play a round of golf every day.  Some people choose to walk for 30 or 60 minutes everyday rain or shine, through a mall or in the neighborhood.  Then there are others, similar to you, who want to Continue reading

Learning from Masters-Level Bodybuilders

Bodybuilders have a bad rap. We’ve created a stereotype of them as dumb, rude, steroid-gulping knuckleheads to be avoided like the plague. The fitness industry overall doesn’t do a great job to counter this, presumably some think we all want to look like the Incredible Hulk, smashing ourfists through walls and doors and crushing people’s car hoods. In truth, a bodybuilder is anyone doing resistance training to improve their physique based on their own personal goals.

Resistance training – the use of free weights and other resistance equipment – provides the single best and most important form of exercise for just about anyone. No other activity will provide the overall benefit of dramatically improved muscle size, muscle strength, tendon strength, joint strength and stability, and the additional benefit of increased bone density (stronger bones less susceptible to breaks, fractures, and osteoporosis). So who knows the most about this? Traditional bodybuilders, that’s who.

An unfortunate aspect of resistance training is that an incredibly small minority chooses to use illegal steroids as an artificial means to get ahead in competitive bodybuilding, and it’s just as unfortunate that these people get a majority of the sport’s publicity, it shouldn’t be that way but it is. Don’t let that taint you toward lifting in any way, shape, or form. Resistance training and proper diet provides your path toward a better life, and it’s especially important for women to understand that instead of “looking like that”, you can in fact achieve the most beautifully feminine physique of your life, even after 50!

So what do we have to learn from masters-level bodybuilders? A lot, but the following are key takeaways of most importance to us: Continue reading

7 Reasons Why Masters Workouts Fail

While literally millions of people workout, very few realize true workout success. Most dabble in the gym on and off, never getting results. They quit working out, usually under a myriad of excuses along the lines of

Set Goals Like Weight Loss

being too busy or of disappointment that “they’re just not seeing results”.  Below are seven common reasons why workouts fail:

1) No clear goals – If you can’t measure it you can’t manage it. Too many people head into the gym with either no thought of what they’re trying to accomplish or vague goals of “losing weight” and “toning up”.

What to do: Be specific and write it down. If the goal is weight loss or body fat loss, identify how many pounds or the target weight, the time element, and what you’ll do every day to make it happen. If it’s muscle gain, identify things like desired bicep and chest measurements or one-rep max increases.

2) Motivation is missing – motivation has two key elements: a) possessing a goal that is deeply meaningful to you, and b) feeling mostly in control of the outcome.  If motivation is missing from your workouts, examine these two factors and identify what’s missing. Why do you care about your goals? Do you feel you can make them happen or do you need help?

What to do: take stock of why you started working out and make sure the cause matters to you, and especially that you’re doing it for yourself and not because someone else thinks you should. Also, if you feel frustrated or even helpless about your ability to achieve the desired workout outcome, get help from a personal trainer and/or a nutritionist.

3) Fear of discomfort – let’s face it, success in transforming your body requires some discomfort. This can be pushing weights until your muscles fail, upping cardio to uncharted heart rate territory, and dieting when the body tells you it must eat. Many people fail in their workouts for the simple reason that they can’t overcome discomfort.

What to do:  discomfort is only a state of mind. Learn to recognize discomfort as only a mental barrier to your goal. Love your goal more than you dislike the discomfort.

4) Workout uncertainty: in sports they say that a cloudy head makes for slow feet. With working out, especially in a gym, uncertainty about what exercise to do and about proper form can result in a tentative approach that lacks the intensity required for improvement and progression toward a goal.

What to do: don’t go it alone, get the help of a professional trainer and then become a student of how to work out.  Like anything else, the more you study it, understand it, and practice it, the better you’ll become at it and the faster you’ll improve. This usually results in increased enjoyment too.

5) No passion for results – high achievers in the gym get jacked up about results that can be in the form of increased muscle strength, increased muscle size, and increased muscle endurance. Those that fail in the gym usually lack a vision of their future physical states and a burning desire to realize positive change

What to do: visual imagery can be a very powerful force. Look at fitness magazines or fitness sites and find examples of what you want to look like.  One great site for this is BodySpace on Learn what it takes to achieve the look you’re after, visualize yourself looking like that and then only do things that will get you there.

6) Missing the diet equation – whatever your reason for working out, you won’t get there without the proper diet and nutrition. And absolutely don’t make the mistake that “cardio” will effectively substitute for diet discipline because it won’t. Depending on your goal you’ll need a specific calorie target and the correct mix of lean protein, low-glycemic carbohydrates, and healthy fats.

What to do: study some good books on diet and nutrition, especially related to fitness. Better yet, to get jump started hire a nutritionist or a good personal trainer that can teach you the right ways to eat and strategies for managing you diet under the stress of every day life.

7) Making workouts drudgery instead of uplifting fun – if it’s not fun you won’t do it. Too often people see their workouts as a kind of punishment for being out of shape, and that workouts are to be endured rather than celebrated.

What to do: Make workouts your personal time to get away from life’s stresses and to work up a great endorphin release. Workout in a place you like to be in. This could be in the gym or in the garage. If you don’t like your gym, shop around for one that feels like someplace you look forward to being at. View your workouts as a fun investment in yourself where you get to move closer to that future “you”.

Sexuality and Power: Learn 6 Ways Body Image Affects Seniors

Satisfaction from Weight Loss Boosts Masters Sexuality

Are you satisfied with your body?

Wow, that question opens a big can of worms. If you’re seriously into fitness, the answer “no, I’m not satisfied” may come more easily as most in this category accept constructive criticism as healthy and necessary to goal attainment of a more perfect body.

Others, however, may feel differently and may either shy away from critical physical assessments or may simply say they accept themselves as they are. However, some recent research suggests something much deeper going on.

We judge our bodies mostly by how we think we’re viewed by the opposite sex, according to several recent studies. And although several factors contribute to our body self-image, foremost is the desire for power over the opposite sex. Following are six ways body image can affect us according to one survey:

1)  Size – Men perceive large physical size as powerful, while women see being smaller and more petite as better for obtaining power and influence over the opposite sex.

2)  Satisfaction – Men generally are more satisfied with their appearance and see themselves as attractive to women, even when they’re not in great shape, while women were generally less satisfied with their appearance and desiring to improve it to gain power over men.

3)  Social Pressure – Women feel social pressure to look attractive in order to gain power more than men do as popular culture tends to focus more on glorification of the perfect female body and appearance.

4)  Motivation – Women are generally more motivated to change their appearance by what men think, while men are more motivated by what they think of themselves, suggesting that men tend to already see themselves with the inherent upper hand.

5)  Height – Both men and women agree that the man should be taller than the woman in a relationship, and that the reverse has a negative impact on the relationship’s power structure, i.e. both the taller woman and the shorter man would have less power over the opposite sex.

6)  Physical Standards – Women are generally less concerned about physicality and more concerned about femininity as a power lever over the opposite sex, while men were more concerned a strong physical appearance and overall presence.


Masters Motivation: Mind over Matter

For masters athletes, motivation dwells in the mind.

When discussing maximum and peak physicality, so much of what we’re getting at is mental. Think about it,everything the body does is an execution of a mental command. You have got to remember the old axiom “make the mind control the body, don’t let the body control the mind”. This is so true with health and fitness.We all get hungry, we all get fatigued, we all sometimes just don’t want to get our butts up and out the door to go workout.

The mind has to be strong, and that comes primarily from having a strong sense of motivation.

Motivation comes from desiring a specific outcome or future state, and feeling convinced that we have the absolute power to affect that outcome. This is precisely why so many people love health and fitness, because the individual is in total control and there’s very little other people can do to screw it up for you. We can’t say that about too many things in life, it makes our fitness goals a great outlet for feeling and being in control of at least one important life dimension. Here’s another important thought…

Continue reading

Are You a Masters Workout Animal? Take this Five-Question Quiz!

You were out late with friends last night. The alarm goes off at 6:00 a.m for your morning workout, you:

1.  wake up at 9:30 a.m. wondering why your alarm never went off
2.  turn off the alarm, wake up at 8:00 a.m., realize you have a splitting headache and go back to bed
3.  hit the snooze button at least three times, roll out of bed, and make it to the gym 40 minutes late
4.  jump out of bed, slap yourself in the face, search for your workout stuff, dress and make it to the gym on time
5.  wake up before your alarm goes off, jump into your gear you laid out at 2:00 a.m. and hit your workout harder then ever before

You want to finish up your back workout with lat downs but the equipment is tied up on a crowded Monday and you have to be at work, you:

1. see this as a great opportunity to rationalize not doing that last set of your back exercises
2. stand with hands on hips staring at the back of the person’s head thinking this will make them speed up
3. bag the lat downs and go to a repeat of the cable rows you already did earlier
4. tap the person on the shoulder and tactfully ask if you can work in sets with them
5. lift the person off the lat machine via a massive wedgie while whispering in their ear “I own this bitch”

It’s time for your 3:00 p.m. meal when your boss calls an emergency staff meeting, you:

1. had forgotten about the meal anyway
2. rationalize to yourself that the best way to cut body fat is to skip meals
3. figure you’ll find away to get the meal in after the meeting
4. quickly throw the entire meal into a blender and pour the results into a drink cup
5. just eat the friggin meal during your meeting and tell everyone to deal with it

You wake up with the flu, today is chest and triceps day, you:

1. pull the covers over your head and are at total peace, telling yourself this is the most legitimate excuse in the world to miss a workout
2.  pull the covers over your head but feel tremendous guilt and regret for missing your workout
3.  roll out of bed onto the floor and do five sets of push ups, call it good, climb back into bed and pull the covers over your head
4. get up, get your stuff on, go to the gym, realize there’s no way, go back home, get in bed and pull the covers over your head
5. get up, get your stuff on, go the the gym, set a new bench press max PR while spreading the flu to everyone in the gym

You head out the door for your workout at the gym and see that your car has a flat tire, you:

1.  realize the workout is a lost cause today and start changing your tire
2.  must get something in so you do 4 sets of 15 push ups and 3 sets of 20 crunches before changing your tire
3.  cancel whatever you had to do after your workout, change your tire and go to the gym late
4.  call a cab to take you to the gym so you don’t miss a beat
5.  shrug your shoulders, hop in your car, and drive to the gym on the rim, shredding your tire to pieces

Results – add up your total points, your workouts are:

5 – 7 points – secondary to you and you can live without them
8-10 points – of moderate importance to you but not at your center
11-15 points – one of the more important aspects of your life
16-20 points – critical to you life balance
21-25 points – the center of your universe, you are a workout animal! – The Fitness Industry’s Best Friend

I recently had the privilege of being selected Personal Trainer of the Month, which will probably go up on the site late summer or early fall. I don’t take this honor lightly coming from the electronic fitness industry’s mecca.

If you’re into fitness but not into you should be. People ask me fitness and nutrition related questions all of the time, and when I can’t answer their questions with the level of precision I set my standards by, I go to bb.c for my research. With literally tens of thousands of published pages and thousands of videos, no other single source in the world provides more information on fitness and nutrition.

So not only can you get information, you can get great prices and incredible service on supplements, and you can also participate in the world’s largest on-line fitness community, bodyspace, where you can interact, network, and build relationships with hundreds of thousands of fitness enthusiasts.  Go to bodyspace and after you create your own profile be sure to check my profile.

As a thanks to my readers and followers at Omni-Fit, here’s a sneak preview of the Q&A that will go up for my Trainer of the Month profile:

Could you tell us a little about your background – personally and professionally?
I’ve been a gym rat since about age 13 but pursued a professional, corporate career for over 20 years. I hold a BA in Finance and an MBA, and have served as an adjunct professor of marketing at Boise State University. But fitness, working out, and, more recently, nutrition have always been my passion. I’ve always been the guy that people come to for advice on health and fitness. In addition to lifting, I’ve been involved in competitive running, cycling, triathlon, and duathlon for the past 15 years.
When and why did you become a trainer?
This past year I decided to make my passion a full-time pursuit. I left my position as marketing director for, got my NASM CPT, and launched Omni-Fit last fall. I purchased a training facility in February and have started a blog, I became a trainer because I love health and fitness and I love mentoring, coaching, and motivating people to achieve their goals.

What is your training style? What methods do you use?
I emphasize core strength along with posture and balance, then radiate out to incorporate functional strength of all body parts. I like to use dumbbells as opposed to machines and barbells as they’re easier on joints and best mimic real-life loads. Client workouts are based on their own past and present physicality coupled with their goals and lifestyle activities.

Do you have examples of success stories from clients using your methods?
I have multiple clients who have lost in excess of 20 pounds while increasing muscle strength, endurance, and size. I have other clients who have gained significant muscle strength and size. Additionally, I have clients who have made big improvements in their balance, posture, and functional strength. Most importantly, I have clients who have gained self confidence and self esteem and now see themselves in a more positive light.

What are the most common mistakes a client makes?
The biggest mistake is blowing off the diet, thinking that the workout, and especially cardio, is sufficient to lose weight. Unfortunately in our society people are programmed to eat badly.

The second biggest mistake is viewing training and diet as a “program” to be endured for some set time and then they’re done. I try to instill lifestyle change in all of my clients, this is not a “90-Day Fat Blaster” program, this is how you need to live from here on out for the rest of your life.

Lastly, a common client mistake is thinking they can get in shape and change their body composition in a few weeks. Popular culture aids in allowing people to believe that effortless quick fixes exist, when in fact it takes significant sustained effort over an extended time period.

What are the most common mistakes you believe a trainer makes?
I think many trainers aren’t insistent enough on proper form. When targeting muscles through resistance training, form means everything. I like the saying “it’s how, not how much”. That said, however, I also believe many trainers are hesitant to work low-rep, heavy lifting into the workout cycle, which has real benefits to the client when done right.

Beyond that, I also think some trainers don’t spend enough time understanding their client’s motivation sources and leveraging that to bring focus, intensity, and meaning into the workout.

Do you set your clients up with a full diet plan?
Absolutely, diet and nutrition play a huge part in body composition change, especially for those seeking significant body fat reduction. I set daily caloric targets to create the required deficit, provide examples of what their meals look like, and information on quality carbs with a low glycemic load. I also have my clients maintain a diet journal that I provide which helps accountability and thinking before they eat. For anyone, however, quality calories intake is critical to give their bodies the fuel and building blocks for fitness success.

How do you keep your clients motivated?
One of the biggest ways a trainer makes their client successful is by understanding the root cause of their motivation, then constantly reminding them about why what they’re doing is important to them. Clients need to love their goals for personal and intrinsic reasons, otherwise they won’t stay with the program.

Additionally, clients need to believe they can achieve at a high level, that pushing past the comfort zone is how we progress. Also related to motivation is the fun factor. I want my clients to see their time at Omni-Fit as the best part of their day so they’re excited to come in, so we keep it very upbeat and positive.

Do you train a male client differently to a female?
That depends more on the individual than on the gender, but typically females are more interested in body fat loss and males are more interested in building strength and muscle mass. These differing goals and motivation sources definitely lead to different training approaches. However, it’s most important to note that different training approaches have less to do with gender and more to do just with how all people are different.
How do you start a client on a new program? Do you do some kind of assessment?
Yes, I spend time talking with the new clients and reviewing where they have (or have not) been in their lives physically. The first couple of sessions then are about observing the client in a comprehensive workout routine and matching these observations with assumptions from the verbal review. From this, I can then fine-tune the workouts to optimize time spent in the workout. Additionally, we capture body stats, most importantly body fat composition, this is typically one of the most important metrics we manage.

Do you prefer to train male or female clients and why?
No preference at all, each individual is uniquely satisfying to work with regardless of gender.

Do you feel just as much like a psychologist as you do a personal trainer?
Not on the same level, but psychology is a big part of the job. A trainer needs to understand what motivations have brought the client in, and then play those motivations to drive the client to success. So much of this has to do with building self esteem and a sense of self mastery. To stay motivated, clients must truly feel they can have an impact on their goals, and a good trainer helps lead them down this path.

What’s next for you and for Omni-Fit?
First, I want to continue growing the client base and begin bringing on additional trainers, teaching them to handle clients “The Omni-Fit Way”, with world-class customer service.

Second, I plan to continue growing my blog following and evolve into providing fitness information products to help people improve their lives.

Lastly, I plan to continue having a blast doing what I love; helping people lead better lives through health and fitness.

Men Over 50 Lose Weight and Gain Muscle

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