Men After 50 Muscle Gain
Think you’re too busy for the fitness lifestyle? Take a cue from Dale Hedrick, who at age 55 not only finds time for Bodybuilding, he uses the sport to bring balance into his busy life
Q: Tell us about the physical activities you stay involved in.
A: I am an avid weight lifter and bodybuilder, who trains six days a week. I got started weight lifting back in my college days as a way to add bulk, but with little success. As a hard-gainer, I had real trouble putting size on my frame and never broke 160 pounds until I was nearly 40 years old.
At that time I was probably my own worst enemy and didn’t even know it. Along with my lifting I was running five or more miles a day, 4-5 days a week. Cardiovascularly speaking, I was in great shape but, all that running was keeping me from bulking up.
Today, I continue to lift weights and train in the gym six days a week, doing only one or two body parts each day and using the step mill or treadmill, on off days for 30-60 minutes. This helps to insure that I keep my muscle growth while staying lean.
I am also an avid backpacker, who enjoys the out of doors. Keeping fit enables me to enjoy this type of high-adventure activity. It takes some real endurance to hike 8-10 miles a day with 40 or more pounds of gear on your back.
Q: Why the interest in this area?
A: I gravitated to bodybuilding slowly. I have worked out over 30 years but in my 40 reasoned that I needed a goal to make my training meaningful. I determined that if I set a bodybuilding competition as a personal goal, it would give me the motivation to stay with the rigid diet required to reach that chiseled muscular state that had always Continue reading
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.
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
Forget big biceps, even forget trying to get a ‘six-pack”, if you’re over 50 and are seeking true strength, it all starts with your core.
Too many men over 50 view fitness in the wrong light. Sure, a muscled and toned body looks great on the beach, and for sure that’s something motivating to set goals on. However, for achieving fitness from a functional strength standpoint, nothing exceeds core strength in importance.
What is the core? May mistakenly think of the core as just the front abdominals. In fact, the core is quite expansive, including many muscles and muscle groups. Basically, think of your core as all muscles from roughly the bottom of your rib cage down to about halfway down your hips, surrounding the full 360 degrees of your mid-section.
Core strength is important for several reasons.
First, your core provides the base of all physical movement. I love the tree analogy; what’s the strongest part of a tree, the limbs or the trunk? What would happen to the tree if its limbs were thick, heavy and strong, but its trunk was spindly and weak?
Think of people with back problems and you get the right idea. But, more importantly, all functional movement is initiated by and supported by the core. The stronger your core, the stronger your functional movements.
Second, a strong core protects your spine, including the 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
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!
Building muscle mass in men over 50 requires heavy lifting
For men over 50, “lifting heavy” to build muscle mass arises as a regularly asked question. To be sure, heavy lifting is a topic of discussion and debate regardless of age and/or gender. However, for men over 50, heavy lifting indeed requires special consideration.
Heavy lifting for men over 50 creates a risk/return dilemma, with the correct answer being more personal and unique to the individual than completely scientific with a single answer for everyone.
While consensus clearly supports heavy lifting at regular intervals to support muscle gains, anyone over 50 needs to understand the increased injury risk this introduces.
Heavy lifting for muscle gain in men over 50
As with any resistance training program, workout changes should be introduced regularly. This helps muscle development from plateauing. For example, this could include one or two weeks of lighter weights working in the 12-15 rep range for three sets per Continue reading
For men over 50 looking to discover a fitness lifestyle, the right personal trainer can mean success or failure, learn these 5 key attributes!
If you’re a man over 50 looking to jump-start a fitness regimen that includes losing weight and gaining muscle, your best first move is hiring a personal trainer. However, especially for someone fairly new to working out, it’s important to know all personal trainers are not created equal.
The fitness industry produces thousands of new personal trainers each year, many of which lack critical skills required to excel in the profession. Don’t just accept the first trainer you come across. Finding the very best personal trainer for you will require some work, but looking for these 5 key attributes will make your work easier.
By far the most important personal training skill is communication. Top personal trainers listen closely to their clients and obtain a keen understanding of what the client wants to achieve and why that achievement is important to them. Likewise, the best personal trainers excel in communicating to their clients what needs 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.
Now that you’ve established your fitness goals, have motivation to achieve your goals, and have your diet in order, it’s time to start building muscle. However, if you haven’t been in the gym
for a while or maybe have never even been in a gym, you’ll want to start slowly.
While our muscles have good circulation for healing by eliminating waste and providing nutrients, our connective tissues, the tendons hooking the muscle into bone, don’t do this as well. One primary concern is bringing the tendons along slowly to avoid injury or chronic inflammation.
If you’re out of shape and don’t know what you’re doing, you can get injured in more ways than this article can list. Always start by warming up, walk on the treadmill, use the elliptical, or maybe the stationary bike for 10 minutes. Then warm up your core with three sets of 20 abdominal crunches.
When starting out, always use low weights and high repetitions, just enough weight so that 15 reps is challenging but not impossible. As you progress over the weeks you can begin to work in heavier weights with few repititions, you’ll know when you’re ready.
First, you need to join a gym. Sure, you can get some equipment and set up a home gym, but your odds of success are much higher with the support of a members gym. In fact, research shows that people who work out at a gym are up t0 30% more likely to stick with their program, largely because of the social support structure that goes along with Continue reading