masters muscle tone
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
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
Health and fitness goals for men over 50 come from first establishing meaningful life goals
Like many men over 50, you may be looking to get into better shape. You know, “lose weight, get toned, add muscle”, that kind of stuff.
But let’s be honest, how serious about all of this are you, really. Like many people, chances are high that you’ll have good intentions, maybe get to the gym for a few weeks or for a few months, make an awkward attempt at modifying your diet, and then drop the whole effort.
Why does this happen?
Usually it’s from lack of motivation. And one key motivational element is a burning passion to achieve some desired future state.
So what do you burn for?
Before starting down the health and fitness path, most men would benefit greatly from stepping back and looking at Continue reading
Only one in ten men over 50 will stick with their 2013 fitness goals. At bestMastersFitness.com, we’re your allies for success.
Another year, another resolution to lose weight and to get into shape. Like many men over 50, you may be contemplating getting into the gym and changing up your diet. And you’re likely to fail and give up within 30 days.
Your problem isn’t lack of desire, it’s lack of skills.
In addition to desire, you also need to know what to do and how to do it. Without this knowledge you’ll end up like a boat drifting without a rudder, and you will become frustrated when you realize you don’t know where you’re going, much less how to get there.
At bestMastersFitness.com, we’re here to change that for you. bestMastersFitness.com provides you with all of the information you need to:
1) Set meaningful, achievable goals
2) Create workouts to get you in the best shape possible
3) Change your diet so you’re eating the right things in the right amounts at the right times
4) Stay motivated so that you not only hit your goals, but you also transform your life forever
Too many men believe the cultural stigma that after age 50 they’re “over the hill”. Don’t buy into it because it’s total crap.
In fact, not only can you get into great shape, it’s entirely possible to be in the best shape of your life – after age 50!
Here are just a few ways bestMastersFitness.com can help you get started on your way to perfect health in 2013:
1) Search our information base to access hundreds of articles, videos, and podcasts, all specifically created for men over 50.
2) Get our free, 7-part report on the basics behind how men over 50 can get in the best shape of their lives.
3) Get our all-inclusive book, BestFit50, with absolutely everything you need to know about getting into the very best shape of your life after age 50.
The choice is yours, you can either struggle blindly through another failed attempt at losing weight getting in shape, or you can create a plan and gain all of the tools you need to achieve incredible fitness levels that will amaze you and everyone around you.
At bestMastersFitness.com, we’ll be here for you to help you lead a healthier, happier life!
If you’re over 50 years old, you absolutely must have a strong core, here’s why.
Most people have heard about the importance of “core strength”. But notions of a fitness routine bring thoughts of upper body strength, including adding muscle to the chest, upper back, biceps and triceps. While targeting upper body strength and size seems like traditional gym work and agreeably has the highest sex appeal, but for men over 50, your core is absolutely the most important body part to develop.
What is the core?
Core muscles make up the 360-degree area wrapping around your entire torso and hip regions. In the front, the core muscles begin just below your chest and run down to your pelvis. In the
back, the core muscles begin about mid-back and run down to your upper legs.
Many people incorrectly think of the core as just “abs” associated with the famed “six pack” look. While the main abdominals to compose an important part of the core group, thoughts of core strength must be expanded to include the entire torso region.
Additionally, many don’t realize that hips are indeed part of the core, and that abdominal and back muscles reach down to the hips, while hip muscles (including the gluteals, or “butt” muscles) reach up into the torso, with the two groups Continue reading
Should men over 50 wanting to build muscle take the same approach as younger guys?
If you’re a man over 50 wanting to build muscle mass, some might tell you it’s the same approach for everyone, and that what goes for a 30-year-old man also goes for a man over 50.
While many common fundamentals to muscle gain between age groups exist, many important differences also exist.
Hare are 5 important ways that building muscle for men over 50 is different than for younger guys:
1) You don’t need as many calories
As men age, their metabolism slows and their bodies require fewer calories to maintain body weight and body composition. Many men become overweight simply because they continue eating the same amounts as when they were younger.
Most accepted doctrines states that, to gain muscle mass In conjunction with lifting weights, men must eat more calories to support muscle synthesis and a higher level of muscle mass.
Be careful with this.
For men over 50 gaining muscle mass, making every calorie count for maximum nutritional benefit is most important, and if you have a dual goal of body fat loss, eating fewer calories rather than more calories could be most important.
2) You need more joint protection
As men age, joints can become less flexible from weakened muscles, less tendon elasticity, and loss of important lubrication within the joint.
While building muscle mass will contribute to overall joint health, men over 50 should be careful during the muscle building process to Continue reading
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!
Most senior men over 50 can’t fathom getting on stage as a bodybuilder.
Maybe they should.
Masters athlete Paul Afek can provide an inspirational example. Paul started lifting weights not long ago just to get in shape. Paul obviously saw the potential for much more than just getting into shape, and so did the people around him.
In a fairly short time, Paul went from out of shape to lifting weights to the bodybuilding stage. Paul provides a living example of what men over 50 are capable of achieving.
Through a consistent, disciplined approach of hard work and diet management, men over 50 can be in the very best shape of their lives.
Read the interview here! Continue reading
Okay, so let’s admit it – most men over 50 don’t like working out their legs. We all like the image of six-pack abs, bulging biceps, and an upper body that is no-shirt worthy.
But legs – ugh!
Legs are hard to train. These are mostly huge muscle groups that require lots of effort in the form of oxygen and ATP (muscle fuel), and intensive mental attitude.
And, depending on their personal makeup, most guys don’t get a “pump” in their legs during workouts, at least not the pump and immediate gratification that comes from looking in the mirror during most upper-body workouts.
Do curls and see a bigger bicep. Do squats and see stars.
But that doesn’t diminish the importance of leg workouts. For men over 50 who want a lifestyle full of the activities they love, strong legs are a must-have. Here are just a few reasons why: Continue reading
For anyone over 50 thinking it’s “too late” to get into the best shape of your life, just read Greg Dasenbrock’s interview. At age 49 Greg had several very serious health complications that, unfortunately, are all too common in men at this age.
However, with the help of renowned trainer Sean Harley and a “can-do/will-do” attitude, in a mere 24 months Greg completely reversed his physical conditions and now competes as a masters bodybuilder.
Greg shows that, through a disciplined approach to both exercise and diet, any man over 50 can not only improve his health significantly, he can be in the best shape of his life. Read Greg’s motivating interview now!
Q: Tell us about the physical activities you stay involved in.
A: Predominately my weight training and Bodybuilding, but I do still enjoy Cycling, Golf, Football and chasing my Grand-Kids around… I started weight training at 49 years old after 30yrs of inactivity. It has not always been easy but it is great to have my health back and be in better shape than I ever was!
Q: Why the interest in this area?
A: I have always enjoyed being competitive, but my lack of exercise over the years lead me to be less so, I had lost my athleticism and my fitness. In addition, over those years my inactivity and poor health practices (smoking and bad diet) started to lead to health issues. I started taking medications for high blood pressure in my early 30’s… in my early 40’s I added two medications to control blood sugars (Type II). I tried running and other means of cardio to slow down the progression but it was not until I switched over to Continue reading
Muscle toning basics for men over 50
Getting to the age of 50 most men start to lose their lean muscle. This,combined with an increase in fat deposition around the body, leads to significant loss of discernible
muscle tone. This is not an inevitable effect of aging, contrary to popular conception. There is no reason why a man over 50 years cannot maintain his muscular tone and his physical fitness. In fact, toning your muscles after age fifty comes with the added benefit of gaining more strength and better balance in your body then ever before for men who haven’t worked out.
For men who were avid exercisers in their young age, picking where they left off with resistance training can lead to the regaining of the muscle tone they had lost. Those men who have never exercised before are advised to start with resistance and endurance exercises in order to lose weight and tone up their musculature.
Men over 50 have many exercise varieties to choose from. Some of these include lifting free weights, strength training machines and exercises that uses your own body weight to enhance muscular firmness. Weight training, also called resistance training is the perfect way to increase your Continue reading