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: 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
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.
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
In this three-part series, bestMastersFitness.com 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
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
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
Men over 50 must deal with changes in their bodies just like women deal with changes in their bodies. However , calling what men over 50 go through menopause is incorrect.
Hormone changes are a natural part of aging for both men and women. However, unlike the more dramatic reproductive hormone plunge that occurs in women during menopause, sex hormone changes in men occur gradually — over a period of many years.
In fact, for men the changes begin much earlier in life than they do for women, usually around age 30. Beginning at about 30, men lose roughly one percent of their testosterone level every year. Conversely, in women, ovulation ends and hormone production plummets during a relatively short time.
And while for women the effects are so sudden that menopause is often referred to as “the change”, for men, changes in sexual function, energy level or mood tend to be subtle and might go unnoticed for years.
So how do we refer to so-called male menopause?
Want to hear first-hand the keys to being an over-50 masters athlete?
In this Podcast, bestMastersFitness.com talks with 52 year-old Charles Staley, a trainer and mentor at Target Focus Fitness in Scottsdale, AZ.
Charles competes in power lifting and is currently training to compete at the national level.
Click on the link below and listen to Charles explain his approach to training, to diet and nutrition, and to living the life of a maters athlete.
If you’re over 50 (or know someone who is – share this!), Charles provides yet another example of how men can be in the absolute best shape of their lives – after age 50!
Senior men improve their functional strength with these core moves
If you’re a man over 50, you absolutely can’t overlook core strength. Yesterday we covered the fundamentals of core strength. Today we’ll cover some basic core exercises that you can easily add to your workouts.
As we’ve learned, our core muscles are much more than just the abdominals, and by no means does a six-pack represent a strong, balanced core. Therefore, the exercises we cover today take a 360 degree approach encompassing the prime core muscle groups.
All core stability begins with one move: the core squeeze. The core squeeze is a relatively simple move that, with a little practice should become part of your posture and something you do at all times, not just when working out of lifting a load.
As the video shows, the core squeeze revolves around drawing in you navel as hard as you can, as though you want to pull it through your body all the way to your spine. Simultaneously, squeeze your glutes as hard as you can.
This action recruits and engages your core stabilizers; the muscles that support your spine and internal organs.
Stability Ball Cobras
This simple move hits a key core component known as the lower-lumbar complex, and includes the lower back, the gluteals, and the upper hamstrings.
Performing this exercise on the stability ball has a combined benefit of creating a low-impact environment for the target muscles while also introducing instability, so the core must also learn balance.Simply find a point on the ball where you feel stable, it you feel like you’re going to fall forward on your head then scoot back on the ball.
With your fingertips on your temples, raise yourself up until your back has a moderate reverse arch, and simultaneously squeeze yourglutes together as hard as you can.
Lower yourself down and repeat for 15 reps. Take a 30 second rest and repeat for three sets total.
Stability Ball Crunches
Stability ball crunches engage the main front abdominal muscles, also in a low-impact, unstable environment, contributing to both core strength and to balance.
Lay down on the ball with the small of your back arched along the ball’s curvature, knees bent and both feet flat on the floor. With fingertips on your temples, sit up by curling your spine in a “c” shape as thought you were trying to touch the bottom of your rib cage to the top of your hips.
It’s called a crunch because you should feel as though you are contracting, or “crunching” your abs down as far as they’ll go. Repeat for 15 reps, take 30 seconds rest, and complete three sets total.
Planks (Front and Side)
Planks use the core squeeze move covered earlier. Start with front planks lying face down on the ground. Engage the core squeeze, then come up on your elbows and your toes while holding
your entire body straight like a plank. Hold for 30 seconds, rest for 30 seconds, and repeat for three sets total.For side planks, take the exact same approach except begin from your side.
For beginners, you can modify planks by using your knees as a base instead of your toes.
Although many core exercises exist, these basics will get you started and, doing them regularly, will provide a solid core base, allowing you to perform your favorite activities better and to enjoy life more.
If your’e a man over 50 ready to change your body and your life forever, check out our all-in-one resource and get results now, get BestFit50.
by: Sharon L
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.
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 Continue reading
How we interpret this input and then act on it is what sets people apart, this is the essense of mental toughness.
Simplified, the muscles say to the brain, “okay, I’m tapped, that’s it, nothing left, better stop”. That’s the sensory input.
The brain then creates its perception of what’s really happening, kind of like “okay, muscles talkin’ to me, out of gas, not likin’ it”.
Then last, and most important, we decide how to act on the perception. Yep, here’s where the toughness part comes in. “Oooh, my poor muscles, they’re not happy, this isn’t fun, I really don’t need more reps, call it good here”.
Or, we can choose to interpret our perception differently and to act differently, like “yea, burn baby, I rule the world, nothin’ stops me, dig more you muscles, dig more!”
So really, what’s the difference? Same weight load, same body, same reps, same sensory input to the brain. The difference is how we deal with the information fed to us, and how we deal with the information is usually a function of motivation.
Motivation is generally a function of a) believing that our goals are highly meaningful, and b) believing that we have the power to affect a positive outcome of our goals. So think about it, basically this is about the pull of your motivation overcoming the drag of your fatigue sensory input.
So be mentally tough, focus on the goals, not on the barriers!