Men Over 50 Gain Muscle and Lose Weight

masters clean eating

Ten Habits for Masters Fitness

Established masters athlete and author Bill Pritchett shares his philosophies on healthy living for men over 50 with these important 10 habits.

By: Bill Pritchett

There’s an old Hindu proverb that says, “For the first thirty years of your life, you make your habits  For the last thirty years of your life, your habits make you.”  While I don’t like the

Over 50 Athlete Bill Pritchett in shape for sports

Over 50 athlete Bill Pritchett practices what he preaches

implication that our lifespan is limited to sixty years, I completely agree with the idea behind this saying.  We truly are the product of our habits, whether they’re healthy ones or not, and for masters athletes, the second half our life can be dictated by the habits we formed earlier.  When I read this proverb, it made me think of some of the healthy habits I have tried to develop over roughly the past twenty-five years, as I’ve sought to live a healthy lifestyle:

Habit #1: Drink a lot of water.  Then drink some more.  About 57% of your body is water, so you obviously need a lot of it to be healthy.  Be sure to drink a glass every morning immediately after you wake up.  You wouldn’t go 7 or 8 hours during the day without drinking water, would you?  When you wake up, you’ve gone that long without it, so be sure to drink water before you have coffee, tea, or juice.  During the day, keep a glass on your desk or wherever you work so that you can stay hydrated throughout the day.  To know how much to drink after exercising, weigh yourself unclothed before and after 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

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

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

Senior Athletes Lose Weight Through Clean Eating

Seniors lose weight and get fit through a healthy diet

Seniors lose weight and get fit through a healthy diet

Is it possible that more food be the secret to losing weight? This runs absolutely counter to what we’ve been taught to believe!  But practicing what’s known as “clean eating”,  we can focus on quality over quantity. It’s a philosophy that has been applied by athletes and those in the physical fitness industry for years, but now the concept of clean eating is going mainstream, especially with seniors looking to lose weight, to show muscle tone, and to get fit.

Less time on the treadmill does have its allure, however, particularly if you have limited time or just don’t like to work out a lot.But far too many people have this formula mixed up and spend ample time in the gym but neglect their diet, therefore ending up disappointed with their results when they look in the mirror.

Clean eating starts with shopping the “perimeter” of your supermarket, pretty much the premise of the clean eating diet, which means no Continue reading

Benefits of Fish Oil for Senior Athletes

by:Michael Miller

Wonder Drug?

fish oil

Masters athletes should include daily fish oil supplements to ensure they get their omega 3 essential fatty acids (EFAs).

Ah, fish oil.  You’ve heard so many health claims about it you would think a monthly supply costs only $19.99 if you order Right Now, and, as a free bonus, they’ll throw in a mini-waffle press.  Sensational claims aside, fish oil—specifically the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)—delivers.  The long-term health and fat loss benefits have been well-supported by the scientific evidence.

Long-Term Health Benefits

Supplementation of the diet with fish oil containing EPA and DHA offers several long-term health benefits:

  1. Heart health – supplementation has been shown to reduce the risk of heart attack
  2. Stroke prevention—anti-clotting properties reduce the chance of stroke
  3. Anti-inflammation—supplementation reduces the effect of several chemicals that break down tissues in the body when stress levels are chronically elevated
  4. Reduction in symptoms of rheumatoid arthritis—consuming fish oil reduces the pain caused by rheumatoid arthritis
  5. Bone health—the omega-3 fatty acids in fish oil strengthen bones through facilitating the integration of calcium

These incredible benefits result from the long-term daily intake of omega-3s.  It may take a month or even up to a year of daily fish oil supplementation for some of the above wellbeing enhancements to become apparent.

Fish Oil Helps You Lose Fat and Gain Muscle

In addition to that stunning array of long-term health benefits, fish oil supplementation helps improve body composition in these ways: Continue reading

Top Foods for Keeping Men Over 50 Healthy

by: Brian Paul

healthy foods for seniors

Masters athletes stay healthy by eating the right nutrition

Having a proper diet is the best way for men to keep their bodies safe from disease and cancer. Men have different body functions than women to protect, and one of the leading deaths caused in men is prostate cancer. However, the body benefits from eating various select foods that protect it from any risk of danger from cancer, heart disease, and high blood pressure.

Fatty Fish

Men’s Health magazine agrees that nothing can really compare to the omega-3 fatty acids found in fatty fish. Some of these healthy choice fatty fish are tuna, salmon, sardines, trout, and mackerel. There are many different benefits that men receive from eating high in content omega-3 foods. WebMD recommends this food because the omega-3 fatty acids boost the immune system greatly and that in turn helps fight off sickness and disease. The other top reason for wanting omega-3 a part of the diet is for prevention of heart disease. Fatty acids have been found to lower blood pressure, increase blood circulation, and protect against prostate cancer.

Omega-3 fatty acids are also an anti-inflammatory that lowers aches and pains caused by sore joints and arthritis, and helps absorb Continue reading

Masters Evangalism – Youth and Clean Eating

Want to share the love with the knowledge you’ve gained?  Pass this along to a child or a parent, be a living example, be a masters fitness evangalist!

The typical American youth diet is absolutely awful, and getting serious about youth health and fitness means changing their diet – a lot. No maybes or half-ways on this one, total youth health and fitness only happens with proper diet. Young Americans can exercise all they want to, twenty times a day, but without a disciplined diet they won’t get the body composition or the level of health that’s possible for them. In fact, if choosing between exercise and diet, excluding one over the other, diet would be the right choice, hands down. While diet and exercise absolutely go hand-in-hand, diet is really most important of the two factors. And while diet is that important, it’s also hard to manage, harder than exercise for most people and especially for a busy youth population immersed in today’s youth popular culture of consumption, leading to failure on their diet and nutrition goals.

At the most basic level, America’s youth should understand two types of nutrients exist: those providing building blocks for their bodies and those providing fuel for energy that runs their bodies. This is a vast oversimplification, and understanding this concept better comes through additional readings on this subject, but this is probably the most important distinction to make in managing youth diet. And by focusing on maximizing the building blocks and minimizing the energy sources, optimized muscle growth and body fat reduction occurs.

When properly balancing the mix of building blocks and energy sources under an umbrella of total calorie requirements, a young person’s diet can be dialed in. However, it must be understood that this is not how roughly 95% of the American youth population presently eats, and this needs to change. So here’s something very important that’s critical to understand:

Continue reading

Men Over 50 Lose Weight and Gain Muscle

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