Men Over 50 Gain Muscle and Lose Weight

Men Over 50 Weight Loss

Greg Minor, 58, Lives The Active Life

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 Minor shows the results of living a fitness lifestyle for men over 50

Greg Minor shows the results of living a fitness lifestyle

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

Dale Hedrick, 55, Creates Life Balance Through Bodybuilding

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

Fitness doesn't take away from life balance, it contributes to it.

Fitness doesn’t take away from life balance, it contributes to it.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

The Lifetime Fitness Journey of Frank Ragona

At age 57, Frank Ragona remains committed as ever to the fitness lifestyle

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

Fitness over 50

At 57, Frank Ragona shows the results of a lifetime fitness journey

A: These days almost all of my time is spent training for bodybuilding competitions.  However, from as far back as I can remember, I have always been active. I started playing Pop Warner football in New York at the age of seven. As fate would have it, I was smaller than most of the children my age. In light of that, I had to work longer and harder than everyone else on the team.

I started lifting weights when I was fourteen to build strength and supplement my football skills. During my high school years, I continued to play football and also ran track. It seemed as if I always had to work harder than my peers to stay ahead of the rest.

My belief in fitness and health was instilled in me during the early teen years. These beliefs would take me on the journey that I am still traveling today. The reality of having to work hard to achieve my goals became the cornerstone of my personality.

My love of playing football alone was not enough to be recruited to play on a college team. I was simply too small. However, that did not deter my spirit. I played for an adult amateur football league without the notoriety of playing in a college stadium. It was during that time, with the help of weight training, that I was able to achieve my maximum Continue reading

At 50 Years Old, Fitness Expert Gingi Ray Shows The Guys How It’s Done!

Fitness over 50 isn’t only for men, just ask Gingi Ray.

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

Ginger Ray shows men over 50 how it's done!

Gingi Ray shows men over 50 how it’s done!

Gingi: I love lifting weights! I compete in the NPC bikini division. In the past, I have completed the Chicago Marathon (2010) and the Florida Four half marathon series. I would like to be able to devote more time to learning tennis and this week, I am taking a swimming lesson. (I cannot swim) !

bmf.c: Why the interest in this area?

Gingi:  I started competing after seeing another girl, who was also a little older at the gym. I asked what she was doing and she referred me to Team Bombshell. After seeing the photos of the incredibly strong and beautiful women, I knew that I wanted to compete. It is challenging at 50 to hang with the girls in their 20’s, but a lot of fun!!

bmf.c: How do you stay in shape for your activities?

 Gingi: My coach creates a monthly plan for me that includes weight training and cardio. I do both five days a week.

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

Gingi: My plan trains a different muscle group each day. I also have a plyo day. My cardio is all strength building and I use the Continue reading

Lifestyle Disease – Killer of Men Over 50

If you’re a man over 50, the biggest disease threat you face is your own lifestyle

Men over 50 Weight Loss

Men over 50 can control their longevity

Most men over 50 have heard about and read about the leading causes of premature death in their age group hundreds of times.  Unfortunately, very few men recognize the common denominator to premature death: their personal lifestyle choices.  “Genetics is the gun, lifestyle is the trigger’ said nutritional expert Ryan Fernandez of QUA nutrition.

Following are the top ten causes of premature death in men over 50:

  1. Heart Disease
  2. Cancer
  3. Unintentional Injuries
  4. Stroke
  5. Chronic Obstructive Pulmonary Disease (Lung Diseases)
  6. Diabetes
  7. Influenza and Pneumonia
  8. Suicide
  9. Kidney Disease
  10. Alzheimer’s Disease

No coincidence all of these premature death causes have the same factors in common:

  1. Obesity
  2. Poor diet and nutrition
  3. Sedentary lifestyle lacking vigorous exercise
  4. Smoking
  5. Drinking

So brining Mr. Fernandez’s quote into perspective, while we may be genetically predisposed to certain vulnerabilities, our lifestyle choices become the true driving force behind the probability of early death. Therefore, it’s time to begin thinking in terms of the true cause of premature death over 50: Lifestyle Disease.

The good news, our course, is that we can do something about lifestyle disease.  Most men at one time or another harbor thoughts and anxieties about a surprise diagnosis showing Continue reading

Keith Mohr: Starting A Fitness Transformation at Age 50

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.

Keith Mohr Fitness After 50

Keith Mohr lost 40 lbs of body fat and gained 20 lbs of muscle after turning 50

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

Living With Purpose After Age 50

Health and fitness goals for men over 50 come from first establishing meaningful life goals

Live With Purpose After Age 50

Health and Fitness goals become easier for men over 50 with a solid life goal.

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

Men Over 50: Make 2013 Your Year For Fitness

Only one in ten men over 50 will stick with their 2013 fitness goals.  At bestMastersFitness.com, we’re your allies for success.

Fit at 50

men over 50 can get into the best shape of their lives

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!

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

Part 3 – Over 50? Get in the Gym

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 1 – Men over 50 Need Fitness Goals

Part 2 – Diet For Men Over 50

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

Men Over 50 Need Fitness Goals

Men Over 50 Need Fitness Goals

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

Men Over 50 Lose Weight and Gain Muscle

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