Men Over 50 Gain Muscle and Lose Weight

masters weight loss

Retirement? Masters Athlete Bob Minshall is Just Getting Started!

At age 66 far too many men are hanging it up.  For Bob Minshall it’s time for a new beginning centered on fitness training.

BMF:  Tell us about the physical activities you stay involved in.

Fit after 50

Bob Minshell, 66, showing his stuff

Bob: Presently a certified personal trainer (ISSA) and nutrition specialist (ISSA) also an NPC competitive bodybuilder. I didn’t compete until 2 years ago. I will be entering my fourth contest in the over 60 masters class. Presently I train clients in my own fully equipped gym.

BMF: Why the interest in this area?

Bob: Since I am retiring from my full-time position as the Director of Facility Operations at a high-rise retirement community here in Louisville KY in two weeks after 26 years there, I thought it would be a good idea to keep active and since I have been weight training for over 25 years, I thought it would be a good time to get the above certifications, the first of which I received a little over two years ago.

BMF: How do you stay in shape for your activities?

Bob: Weight training, cardio, supplementation and Continue reading

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

Holiday Weight Loss Basics for Men Over 50

With the holiday season upon us, men over 50 need to focus on these 6 steps for weight control.

Holiday Diet Control

Men over 50 can control their holiday diets

Okay, so you know it will happen.

You’ll go to a big holiday gathering with tons of food.

Good food.

The temptations will mount.

Walking into the holiday seasons unprepared can lay waste to your waist management plans.  In fact, many men over 50 will establish over eating and weight gain habits that can send their health spiraling out of control for the new year.

However, it doesn’t have to happen that way.  Just follow these 6 easy steps to keep your eating and your weight under control  this holiday season:

1)      Plan your meal consumption

Failing to plan is planning to fail.  When you know a big holiday meal is on the schedule, think in advance about how you’ll eat that day.  What food will likely be served?  What are your healthiest options?  What will your plate look like when served?

Creating mental lists and images will help reduce mindless binging and provide structure to your meals.

2)      Watch the hors d’ oeuvres

Mindlessly grazing on appetizers for hours before a holiday meal will wreck your diet plans.  Many people like to fool themselves by  Continue reading

Obesity in Men Over 50 – Slow Suicide?

The facts prove out that overweight men over 50 lead a shorter life

Men Over 50 Lose Abdominal Fat

Men Over 50 Need to Lose Abdominal Fat

If you are over 50 and overweight, you are more likely to develop health problems leading to premature death.

Although obesity in senior men creates broad, negative impacts on health and happiness, some specific  effects from senior obesity include heart disease, stroke, diabetes, and certain types of cancer.


Obese men over 50 experience a greater risk of coronary heart disease. The mechanisms responsible for weight-related increase in blood pressure are still unclear.

One possible link between weight gain and hypertension is the acquired insulin-resistance in obese men. Insulin has been shown in multiple studies to have acute effects on the nervous system, on kidney function, and on the cardiovascular system that could lead to hypertension.


Excess weight puts a strain on the entire circulatory system and makes people more susceptible to high cholesterol,  high blood pressure and diabetes – all of which can increase risk for stroke. A new study by Columbia researchers indicates those with abdominal obesity are at higher risk of stroke caused by blockage or constriction of a blood vessel in the brain.


According to the Center for Disease Control, men over 50 are eating themselves into a Continue reading

At 58, Masters Athlete Paul Afek Uses Bodybuilding as Motivation

Most senior men over 50 can’t fathom getting on stage as a bodybuilder.

Paul Afek Fit at 50

Paul Afek shows that men over 50 can get into the best shape of their lives

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

Over 50 And No Diet Plan? Get With The Program

A healthy diet is important at any age, but as you become a senior athlete, the importance of having a healthy diet increases dramatically.  Let’s face facts; we are not going to be on this planet forever and each year that passes brings us closer to the inevitable.

To ensure this happens as far in the future as possible, the first place to start is to review what your current diet is and, if necessary, seek the assistance of a nutritionist to put together a new diet plan.

Over 50 Diet Plan

No getting around it, the diet counts most for men over 50 seeking weight loss 

Remember, though, being over 50 means that you need to make adjustments to what you consume.  You will need less calories and certainly less fats/cholesterols than your younger counterparts.

A critical aspect of any diet change is that it should not be viewed as a diet.  Diets are short-term in nature and often do not last beyond reaching the immediate goal that has been set.

Instead, a diet change should be viewed as a lifestyle and eating habit change, one that you will get used to and maintain for the long-term.

In order to successfully implement a lifestyle change, it is important to understand what your personality type is and how you will both initially lose weight and keep it off over the long term.

For example, there is a stark contrast between those that are detailed planners and those that are Continue reading

Think “Over 50” is Too Late? Just Ask Inspirational Greg Dasenbrock!

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.

Greg Dasenbrock Masters Athlete over 50 Years Old

Greg Dasenbrock is an inspiration to men over 50 looking to get back into shape

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

Weight Loss Challenges for New Masters Athletes

 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.

Weight Loss for Senior Athletes

Would-be masters athletes looking to begin their fitness journey need only follow a few basic steps

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 a workout that focuses on increasing your muscles, reducing your fat storage and creating all-round exercise routine.  Here are tips you should consider:

1. Set Realistic Goals.  Don´t get discouraged if you don´t see quick results.  Building muscle mass takes time, and everyone´s body responds differently to training.  Even if you get fast results, they will probably be followed by a Continue reading Interviews 58-Year-Old Bodybuilder Jim Davis

Jim Davis has overcome serious injuries and a major back operation to reach impressive health and fitness achievements for any man, much less for a man well over 50 years old. sits down with Jim to talk about his fitness journey.  

jim davis fitness for men over 50

Jim Davis has overcome many obstacles to achieve a superior level of seniors fitness


Q:  Tell us about the physical activities you stay involved in.

A:  Mostly bodybuilding, but some marksmanship, too.

Q: Why the interest in this area?

A:  I’ve been into bodybuilding since I was 14. I was in one contest when I was 18, but got injured in the Army, and couldn’t train heavy for many years. I stayed “in shape”, but nowhere near serious bodybuilding training. I love the fact that I am the only one in control of my success. I see my progress in the gym daily, and enjoy pushing myself hard. When I think of the number of men my age who don’t lift anything heavier than the garbage, or do anything more strenuous than golfing, I feel, well, pity.

Q: How do you stay in shape for your activities?

A:  I’m in the gym at least five days a week. Six days as I approach a contest.

Q: Tell us about your workouts. What do you do? How often?

A: To be honest, it varies widely. During contest prep, my trainer had me changing things up every couple of weeks. I dropped 44 lbs. in 17 weeks, and looked better than I ever have. I’m taking it relatively easy for a couple of weeks right now, because I’m getting 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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