Senior men don’t have to settle for losing their muscle mass
Did you know that, beginning somewhere in their 30’s, men lose approximately 1% of their muscle mass every year?
The quick math can be staggering: up to 20% muscle loss by age 50 and up to 1/3 muscle loss by age 60.
Not only does this make men over 50 look older, it’s also an invitation to injury. Muscle and tendon strength play a critical role in joint health because joints are only as stable as the structure that holds them into place. Weak muscles can lead to such ailments as tearing of joint ligaments, tearing of joint muscles, and joint cartilage wear leading to big problems like spinal disc compression and osteoarthritis.
Nothing keeps you from doing the things you love in life more than injury. If you want to enjoy an active lifestyle well into your senior years, even for the rest of your life, it’s time to get serious about restoring lost muscle mass. The great news is, in fact, that with the proper workout routine and nutritional balance, men over 50 can get into the very best shape of their entire lives.
If you’ve only worked out a little in your life or even if you’ve never worked out before, know these 5 easy ways to start building back your muscle mass:
1) Get your diet right.
Yea, thought gaining muscle mass was only about pumping iron? Well, it mostly is about lifting weights, but you need quality protein for muscle building blocks, low-glycemic carbohydrates for energy to do the work, and healthy fats for your body to function properly.
You are what you eat, so eat right.
2) Left weights.
Little debate that the very best and fastest way to build lean muscle mass is with Continue reading
Men over 50 will more likely hit their fitness goals through mastering motivation.
by: Michael Miller
“Hey, great job, excellent finish out there!” “Great time, fantastic run, well done!” These are the memories of your last run and what you heard when you crossed the finish line. Now, 25 years later at age 54, this seems a very distant memory. All those years of running were starting to take a toll on your body, and that was while the aging process slowly started to kick in. Running, it seemed, would be a thing of the past for you. Unfortunately, you felt, walking the dog in the neighborhood might be the best you could expect from now on.
However, running does not have to be a distant memory or only part of your past. It all depends on what motivates you today; 25 years ago, your motivation was squeezing every last ounce out of your body to gain that extra minute or even extra second, beating your previous best time. Nowadays, your motivation has completely changed. Sure, your children are older and grandchildren are here or right around the corner. Staying healthy is, or should be, your number-one motivation. The beauty of having your health as your number-one motivation is that you can achieve it by continuing to perform in the athletics you have always loved.
Many people over 50 have different ways to stay motivated and keep healthy; some play a round of golf every day. Some people choose to walk for 30 or 60 minutes everyday rain or shine, through a mall or in the neighborhood. Then there are others, similar to you, who want to Continue reading
For masters athletes, motivation dwells in the mind.
The mind has to be strong, and that comes primarily from having a strong sense of motivation.
Motivation comes from desiring a specific outcome or future state, and feeling convinced that we have the absolute power to affect that outcome. This is precisely why so many people love health and fitness, because the individual is in total control and there’s very little other people can do to screw it up for you. We can’t say that about too many things in life, it makes our fitness goals a great outlet for feeling and being in control of at least one important life dimension. Here’s another important thought…
You were out late with friends last night. The alarm goes off at 6:00 a.m for your morning workout, you:
1. wake up at 9:30 a.m. wondering why your alarm never went off
2. turn off the alarm, wake up at 8:00 a.m., realize you have a splitting headache and go back to bed
3. hit the snooze button at least three times, roll out of bed, and make it to the gym 40 minutes late
4. jump out of bed, slap yourself in the face, search for your workout stuff, dress and make it to the gym on time
5. wake up before your alarm goes off, jump into your gear you laid out at 2:00 a.m. and hit your workout harder then ever before
You want to finish up your back workout with lat downs but the equipment is tied up on a crowded Monday and you have to be at work, you:
1. see this as a great opportunity to rationalize not doing that last set of your back exercises
2. stand with hands on hips staring at the back of the person’s head thinking this will make them speed up
3. bag the lat downs and go to a repeat of the cable rows you already did earlier
4. tap the person on the shoulder and tactfully ask if you can work in sets with them
5. lift the person off the lat machine via a massive wedgie while whispering in their ear “I own this bitch”
It’s time for your 3:00 p.m. meal when your boss calls an emergency staff meeting, you:
1. had forgotten about the meal anyway
2. rationalize to yourself that the best way to cut body fat is to skip meals
3. figure you’ll find away to get the meal in after the meeting
4. quickly throw the entire meal into a blender and pour the results into a drink cup
5. just eat the friggin meal during your meeting and tell everyone to deal with it
You wake up with the flu, today is chest and triceps day, you:
1. pull the covers over your head and are at total peace, telling yourself this is the most legitimate excuse in the world to miss a workout
2. pull the covers over your head but feel tremendous guilt and regret for missing your workout
3. roll out of bed onto the floor and do five sets of push ups, call it good, climb back into bed and pull the covers over your head
4. get up, get your stuff on, go to the gym, realize there’s no way, go back home, get in bed and pull the covers over your head
5. get up, get your stuff on, go the the gym, set a new bench press max PR while spreading the flu to everyone in the gym
You head out the door for your workout at the gym and see that your car has a flat tire, you:
1. realize the workout is a lost cause today and start changing your tire
2. must get something in so you do 4 sets of 15 push ups and 3 sets of 20 crunches before changing your tire
3. cancel whatever you had to do after your workout, change your tire and go to the gym late
4. call a cab to take you to the gym so you don’t miss a beat
5. shrug your shoulders, hop in your car, and drive to the gym on the rim, shredding your tire to pieces
Results – add up your total points, your workouts are:
5 – 7 points – secondary to you and you can live without them
8-10 points – of moderate importance to you but not at your center
11-15 points – one of the more important aspects of your life
16-20 points – critical to you life balance
21-25 points – the center of your universe, you are a workout animal!