POWERBLOCK Adjustable Dumbbells Review

At the time of this writing we are slowly coming out of the QVID-19 quarantine. The gyms are still closed and many of us are finding ways to workout at home. Much of the workout equipment for home is largely sold out. It’s almost as if it was like toilet paper. Once everyone realized they weren’t going old-guy-cartoon-with-dumbbellsto be able to go to their local gym or health club, they started hoarding  equipment they could train with anywhere.

I am fortunate, I purchased a pair of POWERBLOCK adjustable barbells about 6 years ago. My main

POWERBLOCK-Sport-EXP-50
POWERBLOCK Sport Expandable 50 pounds

 

reason for getting them at the time is so when I didn’t have time to go to the gym I could still get in a workout at home. I also bought an inexpensive bench for under $100.

The POWERBLOCK Sport 50 can be purchased with the capability to use from 2.5 to 50 pounds. Extensions can be bought to bring the total weight up to 70, or, 90 pounds.

What are Adjustable Dumbbells?

The ones you see on long rows of racks at your local health club or gym are NOT adjustable. The 50 pound dumbbell will be 50 pounds every day. So, to have a complete variety of dumbbell weights, from 5 pounds to 120 pounds, a lot of room is needed. And, all those dumbbells combined cost many thousands of dollars.

For most homes, there isn’t nearly enough available space for all those things. Adjustable dumbbells take up about the same amount of space as those at the gym.

Adjustable dumbbells are just that, you can adjust the weight so that, the same bar, or grip, can be used for low weight or considerably more weight. The user can just make the ‘adjustments’.

One of the advantages is that the adjustable dumbbells can be kept in a relatively small space compared to what is required in a gym. And, you’ll still be able to use a wide variety of weight.

Two Main Types of Adjustable Dumbbells

FIRST: One type has a dumbbell bar, weight plates and collars to keep the plates firmly in place. If the

adjustable-barbells-w-plates-and-collars
Adjustable Barbbells with Plates and Collars

weight of the dumbbell is 20 pounds and the user wants to put another 10 pounds on, (5 pounds on each side), he or she would have to remove the collars from both sides of the dumbbell, add 5 pounds to each

side, then fasten the collars back on. If the user is using 2 dumbbells, one for each hand, that’s 4 changes of plates and collars.

SECOND: The other type has built dumbbells where the weight adjustments can be made without collars that need to be tightened on and off every time there is a weight change. And, plates do not have to be lifted back on or off to each side of the bar.

I prefer the second type with the easy adjustment.

  • It’s quicker to make the weight adjustment.
  • It’s easier. There are no plates and collars to mess with.
  • It takes up less space. It is essentially one integrated unit.

 

Comparing Bowflex 552 and POWERBLOCK Sport 50 Adjustable Dumbbells

After doing my research, I saw Bowflex and POWERBLOCK to be the two top brands. I went to retailers to learn more and try out each brand. Let me start by saying I think both of these brands are high quality, super well-designed equipment for home workout. I believe Bowflex is more well-known because of years of infomercials.

I’m reviewing the Bowflex that has 52.5 pounds vs. the POWERBLOCK that has 50 pounds. Since most of my audience are men over 60 years of age, the majority will likely not be interested in heavier weights, although they are available. Following are pros and cons for both brands:

Bowflex Pros for this 68 year old guy:

Bowflex-dumbbells
Bowflex Dumbbells
  1. They are shaped more like traditional dumbbells. As such one can do behind the neck presses for triceps work. I have found those to be very effective muscle-building exercises.
  2. Making the weight-change adjustment is quicker with the Bowflex. It’s just the turn of a dial.
  3. Weights can be adjusted easily in 2.5 pound increments.
  4. I like the way they look better. But, in making the decision, that was not a big deal for me
  5. At $329, the Bowflex 552 was $20 cheaper than the POWERBLOCK Pro with 50 pounds.  With the 552 you can use weight from 5 pounds to 52.5 pounds.

Bowflex Cons from a 60+ perspective:

  1. There was a lot of plastic and it felt cheaper and less sturdy.
  2. There was a 2-year warranty vs. a five-year warranty with the POWERBLOCK, That further reinforced my concern about how well-build the Bowflex was.
  3. Can’t add weights beyond 52.5 pounds

POWERBLOCK Pros for this old boy:

  1. More compact, using less space.
  2. Built sturdier with metal and not plastic.
  3. 5 year warranty

    POWERBLOCK-dumbbells
    POWERBLOCK Dumbells
  4. Expandable from 50 to 70 or to 90 pounds as strength increases.
  5. Closed cage handle to help reduce the chances of a wrist injury
  6. Magnetic selector pin to adjust how much weight
  7. Can expand up to 125 pounds per dumbbell

POWERBLOCK Cons:

  1. It is primarily set to be changed in 10 pound increments. It can be changed in 2.5 or 5 pound increments but it does not do it with the efficiency of the Bowflex.
  2. Could be uncomfortable for people with very large hands
  3. The weights make some noise when being used due to the looser tolerances to accommodate the adjustment style
  4. At $349 for the POWERBLOCK 50 is $20 more than the Bowflex 552

Why the heck do I want to be lifting weights after 60?

There are many reasons for us older guys to be doing resistance training after 60 and beyond. A healthier, more energetic and vibrant quality of life is for starters. Resistance training for building muscle also builds bone. That’s right! Resistance training actually helps improve bone density. At our age that’s a big deal. How embarrassing would it be if you fall down and break a hip in the middle of the night when you’re up for your third visit to the bathroom?

Muscle increases your metabolism which means you burn more fat, even when you’re sitting on the couch watching sports history shows.

For much more information and research references see my article, “Building Muscle After 60.”

Building Muscle After 60

Conclusion

The POWERBLOCK dumbbells I bought have gotten many hours of use over the last 6 years.   They have been my primary workout equipment for home.  As I said earlier, I see both POWERBLOCK and. Bowflex as high quality dumbbells. You really can’t go wrong with either. My preferences were for the reasons I stated above.

I hope you found this product review helpful. If you have any questions or comments please leave them in the Comments section below.  I will be more than happy to respond to any questions you may have.

Glenn
Glenn

Best Supplements for Men Over 50

As we age, our bodies produce less of the chemicals that contribute to our fitness. A healthy, nutritious diet is foundational. Supplements are intended to “supplement” that good diet.

This list is based on my opinions.  And, my opinions have been formed over years of personal experience and the many things I’ve learned from countless experts. Some may disagree with my list, or, the order. That’s OK. I’m not trying to say that my list is THE best list. But, as a guy in his 60s, these supplements are working well for me. My aim is to share my knowledge and experience to help you in choosing supplements for men over 50.

I get many of my supplements from bodybuilding.com. They have so many of the best and most popular supplements. They have great sales and specials and they have a price match guarantee. You can see their products by clicking on this link:

https://goto.bodybuilding.com/products

I’ll explain why I have each of these supplements on my list to help you in making decisions for yourself.

My Fitness Journey

In my 20s my fitness included running 3 to 5 miles a day and, as much water skiing and snow skiing as I could fit in. In my 30s I played racquetball 2 hours per day, 6 days a week. In my 40s I got into roller hockey. Additionally, to playing with all the kids in the neighborhood I played on a team at the local club. I usually trained by various skating routines to get faster.

At 47, I decided it was time to hang up the skates. I wanted to start training with weights. I knew I needed some help and structure, (a plan). Being kind of competitive, I joined a 90-day challenge.

The program included 3 days per week of weight training. Each session took 45 to 60 minutes. And, 3 days of High Intensity cardio training for 20 minutes each session. I also tracked what I ate each day and how much water I drank. The two supplements I used were protein powder and creatine. The picture below was my “after picture”. Unfortunately I lost the “before” picture, but, trust me, it was nothing to be proud of. The after picture was exactly 11 weeks and 4 days after I started the program. I was 47 years old. And, only 2 supplements: protein powder and creatine.

 

How to Build Muscle After 60

This blog post is one in a series that is going to provide you with information, encouragement and inspiration to learn how to build muscle after 60 and beyond.

When I was 62 years old I was lean and fit. I decided I wanted to build some muscle. As I did when I was 47 I researched and found a workout and diet plan I thought would help me reach my goals. There’s a picture on the last page of this article. I was nearing 63 years of age. I had packed on more muscle than I ever had in my life, in 90 days. Part of the program required that I eat . So, I had more muscle AND more fat. (See picture on the last page of this article.)

4 years later, at age 66, I still maintained a good amount of the muscle and with less body fat. (See picture on the last page of this article.)

I’m just a normal guy who works about 55 hours per week, and follows good workout and diet plans that experts design. You can do this! If you are someone who wonders, “Why would I want to build muscle?” If you wonder how you would find the motivation, take a look at my article that addresses those questions:

https://fitness-for-men-over-60.com/building-muscle-after-60/

The Best Supplements for Men Over 50

Two reminders:

1) This list is based upon my research and years of experience. You can find many similar lists with other opinions. I’m in my 60s and have provided a couple of pictures above to help show that I have been getting fairly good results for my age. I put the list in order of importance for me. You might have some differences based on your needs and goals.

2) I include the “under 50 guys”, aka “The Youngsters” as they are facing similar challenges as they age.

Multi-vitamin

Few people of any age get all the vitamins and minerals they need from the food they eat every day. I have read favorable and unfavorable studies of some popular multi-vitamins out there. For over 10 years my family and I have taken multi-vitamins provided by Life Extension

Life Extension is a science-based company, devoted to helping people live longer, healthier lives. A whopping 98% of their customers recommend them to family and friends. The superior quality of their products is above reproach. 99% of their products are manufactured in the U.S. and a Certificate Analysis is available for every product they produce. Their website is full of scientific studies conducted by Life Extension’s scientists and many others as well.

You can check them out at:

 

Testosterone

It may surprise you that I would list Testosterone second in my list, but as we age our body produces less and less testosterone. Testosterone levels drop about 1% per year after age 30. There are a massive number of supplements on the market that promise to do great things for you as they stimulate your body’s testosterone-producing abilities. Results vary. There are dangers to having too little or too much testosterone.

I recommend getting help from your doctor. He or she can have your blood tested to know exactly what your levels are. Then you can be prescribed with either a serum to inject weekly or a cream to spread on your skin daily. By monitoring blood levels you can assure that you have a truly healthy amount of testosterone, not too much and not too little.

If your testosterone levels are low, you will find wonderful benefits in raising those levels to appropriate levels. For me, following are some immediate benefits I’ve experienced:

  • More energy and vitality
  • More energy for working out without getting tired. With testosterone, I can work out for and hour and still have plenty of energy. Without, I feel low energy after 20 to 30 minutes of working out.
  • Improved muscle growth and overall fitness in response to my training regiments
  • Better, overall sense of well-being
  • Increased libido

Suffice it to say, if you have low “T”, it will be worth checking in with your doctor. It can be a huge help to your quest for fitness.

Protein Powder

As I’ve explained in a previous post, Proteins are the building blocks for growing muscle, at any age. Protein powder or bars are a convenient way to supplement your healthy diet with the amount of protein you need every day.

My personal favorite is “Pro JYM Protein Blend Ultra-Premium Protein Powder”. What sets this supplement apart from others is the scientific blend of 3 protein sources that digest and synthesize at different rates.

When you add medium-digesting and slow-digesting proteins to fast-digesting whey, muscle protein synthesis remains elevated for longer than when using whey alone. And muscle protein retention is higher, as well. That means that more protein is being built in the muscle, which is what leads to long term gains in muscle size and strength.

The chart below illustrates the time each protein is at work. The Whey Isolate goes to work very quickly. The synthesis of the egg protein is medium in time. And, the micellar casein is still at work for hours after ingestion.

Pro JYM Digestion Timeframe


And the different flavors are fantastic. Check out the Vanilla Peanut Butter Swirl! The price per serving is much less expensive if you purchase the 4 pound bag vs. the 2 pounder. Click on the link below if you would like to learn more or purchase the Pro JYM powder.

Pro JYM Ultra Premium Protein Blend

Creatine

Creatine can help increase power and intensity in resistance exercising which results in greater muscle growth and strength. It is a substance that our bodies produce, and, like other substances that produce energy and strength, it lessens as we age. Primary foods that have creatine are meats. It is most abundant in beef. You’d have to eat 2 pounds of steak to get 5 grams of creatine.

There are two primary kinds of creatine on the market today, creatine mono hydrate and creatine hcl. The mono hydrate form has been around the longest and is, by far the most popular. It is also the most researched. In some people it can cause intestinal discomfort and diarrhea. Those people would prefer the creatine hcl which has not shown any negative side effects.

I can tell significant performance improvement, training with weights, when I am taking creatine every day. I’ve taken both the mono hydrate and the hcl types of creatine. They both work equally well for me and I have never suffered any side effects from the mono hydrate. When I’ve stopped taking creatine for a while, I can tell a drop-off in my strength and energy to push through in workouts. As a result, I take 5 to 10 grams of creatine daily.

“Platinum Creatine” by Muscle Tech has a 9.5 out of 10 rating. I agree with that. It is the creatine I am using. I can tell how effective it is when I run out before purchasing more. I can really tell the drop-off in strength. BodyBuilding.com has it for 30% off at the time of this writing. That makes it $0.10 per serving. You can learn more or purchase it at the following link:

goto.bodybuilding.com/muscletechcreatine

Pre-workout Supplement

There are many, many pre-workout supplements on the market today. I have tried many of them over the years and found them to be super effective in helping with more energy and focus so I can really maximize each and every set in my workout.

“Neruocore Pre-workout” by MuscleTech is one of the best rated pre-workout powders and definitely the best priced. It scores 9.2 out of 10 with 676 reviews. It’s normally $22.99 per container. At the time of this writing BodyBuilding.com has it for $16.09.

If you’d like to learn more about it, just click on the link:   goto.bodybuilding.com/pre-workout

BCAAs

Branch-Chain Amino Acids are made up of leucine, isoleucine and valine. All three are amino acids. They are found in protein-rich foods and protein supplements. They can also be consumed in BCAA supplements. And, they are effective in aiding protein synthesis. That helps with muscle growth, and reduces exercise fatigue when engaged in resistance training. I like to put BCAA powder in my shaker cup full of water and drink it during my workouts. I find it helps me power through each set and have energy reserves by the end of my work-out. BCAA’s are also effective as a pre, or, post-workout supplement.

The BCAA supplement I use is, “BCAA Energy Amino Acids” by Evolution Nutrition. With 2,866 reviews it earns a 9.4 out of 10 score. And, at $21.99 per container, it is less than half the price of some of its competitors. At the time of this writing BodyBuilding.com has a special: 2 for $36.00. If you are interested in learning more or purchasing, you can click on the following link:

goto.bodybuilding.com/bcaas

Anti-inflammatories

Inflammation is part of the body’s defense system. As we age there is a part of our immune system that increases and that is the part that causes inflammation. The term “inflammaging” is used to describe it. We can begin to experience chronic inflammation that results in various aches and pains as we age. Additionally, to reducing overall quality of life, chronic inflammation can lead to various diseases such as stroke, chronic respiratory diseases, heart disorders, cancer, obesity, and diabetes.

Diet certainly plays an important role. There are foods which contribute to inflammation and foods which counter-act it.

I take a product named “Relief Factor”. It’s 100% drug free and 100% botanical and fish oil. It’s anti-inflammatory properties support relief from aches and pains. And, it comes in convenient individual packets. It has been amazing for me in eliminating the discomfort I had learned to live with in my knees. You can get a “3-week Quick Start” for $19.95 + S&H here.  Copy and paste this into your web browser:  www.relieffactor.com

Conclusion

I actually take all the supplements above every day. I am not suggesting you have to do that in order to be fit. You probably already take something in the list above. I hope the information has been helpful for you in learning what some most effective supplements guys our age can take as we work toward becoming more fit and more youthful with an ever-increasing quality of life.

I welcome your comments and questions below.

Pictures Below:

I was almost 63 in the pic below. I was near the end of a 90 training and diet plan. I gained on more muscle than I ever had before. My diet had me ingesting more calories than I burned so I added fat pounds as well.

The last picture I was 66. I had retained much of the muscle I had gained two years earlier and was able to reduce much of the fat. I was doing more cardio which helped improve my overall fitness and sense of well-being. My reason for sharing these pictures is my hope that you will realize you can improve every aspect of fitness in your 60s and beyond. We lose muscle and bone every year as we age unless we do resistance training to grow both muscle and bone. That’s why I believe it is the most important part of a fitness regiment for old guys like us. You can do this!

A Start to Fitness

You may be an aging guy who has reached a point in life where you want to dedicate yourself to becoming fit.  Or, you may be a guy who wants to get fit but utterly hates the idea of exercise.  Perhaps you are someone who has started a journey toward fitness but you didn’t have success.  Maybe you are one of those guys who has joined a gym on January 2nd and by February 2nd, you are done.  But, now you’d like to give it another go.

It’s absolutely vital to start a fitness program well.  If you start poorly, it will be miserable, you’ll see little to no progress, and you’ll quit.

My aim in this article is to provide guidance to help; you get set up for a successful start in your journey to fitness.old-man-jumping-rope

 

Workout Plans for Beginners

There is no lack of workout plans available on the internet.  I Googled “workout plans for beginners” and 150,000,000 results popped up.  So, if you do the same, you should be able to find a workout plan that suits you and your goals.  It’s super important that you start with specific fitness goals and a specific plan or you’ll flame out just like so many other guys of all ages, especially older dudes like us.

I’m going to offer some tips to help set you up for success.

  • Check with your doctor.  See if he has any suggestions or precautions.
  • Find a plan that is going to be do-able for you.  Make sure the plan includes recording your progress every day.  That can be done on printed copy or online.  (I prefer online.  I can do it on my phone after each set.)
    • A basic recommendation I make is, do weight training 3 days a week and cardio 3 days a week.  It doesn’t have to be massive amounts of time.  Weight training could be done in 45 to 60 minutes and HIIT cardio for 20 minutes.
  • Set specific goals and put them in writing (see my post on fitness goals and motivation at: from-fat-to-fit
    • https://fitness-for-men-over-60.com/what-is-fitness-and-why-should-you-want-it/
  • Enlist the help of someone for motivation and accountability.  This could be a workout partner, a personal coach or someone you know, respect and trust.
    • At the time of this writing we are still in COVID-19 lock down.  A friend of mine and I are about to start an 8-week training program using resistance bands.  We’re going to meet each day on Zoom.  When we can, we’ll do the workout at the same time.  When we can’t do that, we will at least touch base for encouragement and accountability.
  • Use a workout program that has your exercises planned and in writing so you can record your actual results on either hard copy or electronically.  This includes your cardio sessions.
  • Watch videos on the correct way to perform various exercises.  (There are many, many available on YouTube)
  • Remember, proper nutrition is even more important to fitness than exercise.  You can see my previous posts for more information:
    • https://fitness-for-men-over-60.com/nutrition-for-fitness/
    • https://fitness-for-men-over-60.com/protein-supplements-for-men/
  • Balance:  I Google “balance exercises for older men” and there were 87,000,000 results.  If you’re older than 60 you probably have noticed that your balance isn’t what it used to be.  In fact, if you are one of those unfortunate guys that has begun to fall down, there is good news.  You can regain our balance.  Over the decades we spend so much time sitting on our butts and so little time doing things that require balance, it just slowly begins to deteriorate.  Like so many other things with our bodies, it’s a “use-it-or-lose-it” proposition.  You can do some balance exercises almost anytime.  Do them while you’re watching TV.balance-exercise
  • Flexibility:  Just like balance, flexibility is a “use-it-or-lose-it” proposition.  154,000,000 results from Googling “stretching exercises for older men”.  Good stretching exercises done regularly can help you become more flexible than you’ve been for many years.  TV time is also a good time for stretching.
  • Last but not least, use Moderation.  Don’t try to regain your youthful fitness in one session.  In the first few weeks, especially, it is better to err on the side of being too moderate than overdoing it.  Your body will not respond well to overdoing exercise.  You risk getting sick or injured.  Either of those will set you back on your fitness journey.

Weight Training Routines for Seniors

Google offers up 63,000,000 results for “weight training routines for seniors”.  Depending on your current level of fitness, you may wish to select a workout routine designed specifically for old folks like us.  I’ve been working out regularly over recent years so I prefer a workout that is more challenging and produce greater results.  If you are more of a beginner, remember hat you would rather err on the side of being more moderate.  You can always go for routines that are more challenging later when yo are physically and mentally ready for it.

 

Cardio Workout Routines

As with resistance training, what kind of cardio workouts you choose should be the ones that will best support your fitness goals.  Is your goal primarily about fat loss or overall cardiovascular health?

If fat loss is your goal, you’ll be able to best measure your progress by measuring your percentage of body fat.  You can get this done at most health clubs.  Or, you can buy skinfold calipers.  They are inexpensive.  Remember, if you are gaining lean muscle mass while losing fat your overall weight might not be going down much.  Your goals should be tied to percentages of lean muscle and fat rather than weight.

For measuring heart health, the best indicator is your heart rate at rest.  For most adults that is somewhere between 60 and 100 beats per minute.  You should ask your doctor for what is best for you.  I know guys my age who have heart rates well above 100.  If they didn’t know from their doctors they were OK, they might freak out to see much higher beats per minute.

Whether you prefer doing cardio on a machine at home or in the gym, or, if you prefer running, bicycling, hiking or some other outdoor form of cardio, any of them can help you achieve your fitness goals.

 

Home Workout Plansold-guy-on-rings

If you are someone who prefers to workout at home, there are innumerable plans out there.  You can perform routines that require no equipment.  Most of the resistance exercises are using body weight.  Or, you can buy inexpensive equipment to provide resistance.  You can purchase a set of resistance bands that provide up to 150 pounds of resistance for $25 to $45 for the set.  There are sets with more and less resistance.  For most guys over 60 150 pounds is probably good for most exercises.  A combination of body weight resistance and resistance bands can give you all the versatility you need to work every muscle group.

There are several brands of adjustable dumbbells that are amazingly versatile.  Depending on how much total weight you would like, you can spend between $150 and several hundred dollars for a set.

Weight benches start as low as $70.  Pull up bars that you can mount in a doorway start as low as $30.

And, of course, for those who desire and can afford it, you can build a home gym with as much equipment as you desire.

 

Gym Workout Plans

over-60-weight-trainingMany gyms/health clubs these days offer their own workout plans.  They can be accessed through their mobile app providing lots of information and support.  One of the things I like about the ones I’ve used is they even calculate the rest time between sets.  Those plans are also tailored to the equipment they have so all the exercises are able to be performed just as intended.

Of course deciding between working out at home or in a gym or a combination of both is personal.  I am much more motivated to work out when at a gym than I am at home, but, I have enough equipment at home to get a good workout when necessary.

 

Summary

If you are going to be successful in your fitness journey, you have to have a good START:

  • Check with your doctor
  • Find a workout plan good for YOU
  • Set specific, written goals
  • Someone for motivation and accountability
  • Balance
  • Flexibility
  • Moderation
  • Proper Nutrition
  • Routine for Seniors right for you?
  • Cardio routine
  • Home and/or Gym workout plan
  • Reward yourself for achieving milestones

Bodybuilding.com has over 2,500 workout plans designed by experts.  They have over 3,500 exercise videos, and much more.  I’ve used bodybuilding.com for years.  The workouts are so easy to use.  You have everything you need on your phone.  You choose a workout and your phone becomes your guide and keeps record of your progress.  If you’d like to take a look, you can click on this link:  https://www.bodybuilding.com/workout-plans/

Disclosure:  If you click on the link and make any purchases from my website I get a commission at no added expense to you.

I hope you’ve found this helpful for getting a good START.  I welcome your comments or questions below.

– GlennGlenn-at-home

Building Muscle After 60

Your immediate reaction to the idea of building muscle after 60 may be to totally reject the idea. You might think you can’t build muscle this late in the game. (Wrong!). You might hate the idea of doing any form of resistance training required. Perhaps you loath the idea of resistance training of any kind. Maybe you are so repulsed by the idea you feel like it would suck your will to live! Even if all that is true, you’ve read this far and I hope you will continue to read about some powerful reasons for WHY old dudes like us should endeavor to build some muscle.

Why Build Muscle After 60?

To start with, LIVE LONGER AND BETTER. Various research studies have shown that strength training helps older people live longer and with a better quality of life. For example, a study published in “Preventative Medicine” researched people, over a 15-year period, who died after age 65. They used data collected by The National Health Interview Survey then used the death certificate data. Only 9% of the people reported they did some type of strength training regularly, at least two times per week. Those people had a 46 percent less risk of early death than those who didn’t do strength training. They were also 41 percent less likely to have a cardiac-related death and 19 percent less likely to die from cancer. The results held true even if those who did strength training engaged in smoking or alcohol use. Research has also shown that lifting heavy weights over time not only helps maintain bone density but causes new bone growth. And it helps strengthen the integrity of joints and helps maintain and improve overall balance which tends to deteriorate as we age due to lack of activity.old-man-weighted-lunges

The average 30-year-old will lose about a quarter of his muscle strength by age 70 and half of it by age 90. Dr. Robert Shreiber, an instructor at Harvard Medical School says, “Unless you are doing strength training, you will become weaker and less functional.”

So, if living a longer life with a significantly improved, overall quality of life sounds good, read on. There is more!

More Benefits to Building Muscle

When you build muscle you use more calories and burn more fat. You see, muscles burn energy. Fat stores energy. As your muscles grow your metabolic rate increases. So, even when you’re sitting on the couch binging your latest Netflix series, if you’ve built muscle, you are burning more calories. Nice, huh?

Your balance will improve, big time! If you’re past 60 and have not been strength training or balance training, you are probably experienced a loss of the ability to balance that you never even had to think about in your younger years. Maybe you’ve even fallen because you lost your balance. My mother-in-law who is in her late ’80’s has fallen many times. I’ve had to pick her up a bunch of times. She’s even fallen, literally, flat on her face. Each time that’s happened she winds up with 2 black eyes and, a totally bruised face. She’s never done any kind of exercise for balance or anything else. My 94 year old dad walks with a walker, but he’s become all hunched over because of it. Balance, like so many other things as we age, is a “use it or lose it” deal. I can only imagine how humiliating it would be to fall and break something while heading to the bathroom in the middle of the night. “How did you break your hip?” Would you rather reply, “Awe I broke it playing ultimate Frisbee with my grand kids.”; or, “I fell down going potty in the middle of the night.”

Strength training can help avoid injuries. As your core and your legs strengthen your bones ligaments and tendons strengthen and come back to life.older-man-doing-hammer-curls

Building muscle for men over 60 helps even normal, day-to-day activities get easier. Have you had trouble opening your bottle of martini olives? Or, maybe you have one of those contraptions that opens jars for ladies or for guys who aren’t strong enough anymore. Wouldn’t you like to carry 2 bags of groceries up the stairs without huffin’ and puffin’ or losing your balance?

Research has shown that weight training can reduce your risk of heart disease, by improving cardiovascular function and improving blood chemistry.

Building muscle helps improve coordination. When muscles contract, they stimulate the nervous system, which enables the muscles to fire. Resistance training increases these nerves’ firing rate, which allows you to better coordinate movements. Would you like to be able to shoot some hoops with your grandson and not miss the hoop and the backboard? How about kick the soccer ball around with your grand kids? That’s when your grand kids can’t wait for you to come visit so they can play with you! Guys, that reason alone is a motivator for me.

 

“I don’t want to get all bulked up.”

Oh my gosh! I have actually heard guys say that. I hope YOU haven’t said that. If you did I’m about to offend you. That is SO lame! That’s an excuse, not a reason. You would have to be incredibly dedicated and intentional, consistently over time to develop anything that could be considered bulk.older-man-doing-pushups

More likely, you think, if you’ve never done much strength training in the past, at this stage of life, it’s too late to build muscle and acquire strength. That, I’m happy to say is NOT the case. If you’re in your sixties or beyond, you can build muscle. Anyone who tells you it’s not possible is proven wrong by many scientific studies. Zig Ziglar would have said to that person, (in his thick Southern drawl), “That’s stinkin’ thinkin’ and you need a check-up from the neck-up!”

 

“What kinds of resistance training are there?”

  • Free weights – These are barbells and dumbbells.
    • A barbell is usually between 5 and 6 feet long and weighs 45 pounds before putting any other weighs on it.
    • A dumbbell is like a short barbell. They are usually 4 to 5 inches long and most commonly held by one hand for various exercises.
  • Machines – There are countless types and styles of weighted machines for a multitude of various exercises. In many cases machines can facilitate safer weight training because of the assistance they provide. Often times older men prefer machines to free weights. I recently watched a documentary with Arnold Schwarzenegger. Now in his 70s prefers machines to free weights for many exercises.
  • Resistance Bands – These are kind of like huge rubber bands. A little different from free weights, bands maintain resistance for the entire movement of each exercise. There are some advantages to this in both efficacy and safety. I just ordered a set of bands and am going to go through a 6-week routine with them.
  • Your own body weight – Common exercises are push-ups, pull-ups and lunges
  • Medicine Balls – There are various kinds of exercises with medicine balls that are effective in developing power. Power is the combination of strength and speed.

Final Thoughts

If I have been successful in persuading any of my readers that building muscle for men over 60, or for any other age, has huge payoffs for a longer life with a higher quality of life, the next step will be either:

  • How to get started, or
  • How to begin to move to the next level.

I’ll address those two topics in my next post. Thanks so much for reading! – Glenn

Protein Supplements for Men

A fitness program for men over sixty should include resistance training. With that and proper nutrition we can grow muscle and bone density. As we age, muscle and bone become more and more of a “use it or lose it” proposition.

As I’ll address in a future post, there are many benefits for men over 60 to grow lean muscle.

Protein is the building block of muscle. It is so important that, if you could only pick one supplement, I would recommend it is protein.

protein-number-1-supplememnt

Your primary sources of protein should be from lean meats, fish, dairy, and some vegetable sources. Getting enough high-quality protein throughout each day becomes much easier by supplementing your meals with protein powder and/or bars.

Protein supplements come from a different sources and are available in various formulas. They are used to increase muscle mass, improve overall body composition and help meet all their body’s needs for protein.

over-60-weight-training

The purpose of this post is to help you have the knowledge to make good choices for your particular approach to fitness, and, which protein supplement(s) would be best for you.

 

3 Forms of Protein Supplements

  • Protein concentrates: Produced by extracting protein from whole food using heat and acid or enzymes. These typically supply 60–80% protein, with the remaining 20–40% composed of fat and carbs.
  • Protein isolates: An additional filtering process removes more fat and carbs, further concentrating the protein. Protein isolate powders contain about 90–95% protein.
  • Protein hydrolysates: Produced by further heating with acid or enzymes — which breaks the bonds between amino acids — hydrolysates are absorbed more quickly by your body and muscles.

3-flavors-protein-powder

Hydrolysates appear to raise insulin levels more than other forms — at least in the case of whey protein. This can enhance your muscle growth following exercise[1]

[1] Power, O., Hallihan, A. & Jakeman, P. Human insulinotropic response to oral ingestion of native and hydrolyzed whey protein. Amino Acids 37, 333–339 (2009). https://doi.org/10.1007/s00726-008-0156-0

Sources of Protein Supplements

Whey Protein
comes from milk. It is the liquid that separates from the curds during the cheese making process. It’s high in protein but also contains lactose, a milk sugar that many people have difficulty digesting.

Whey protein is quickly digested, providing a rapid rise in amino acids that may help increase muscle mass and strength, especially after resistance exercise. It also reduces appetite and promotes fat loss.protein-powder-into-shaker-cup

Casein Protein is also found in milk. However, it is digested and absorbed much more slowly. Several research studies show that casein is more effective at increasing Muscle Protein Synthesis, (MPS), and strength than soy and wheat protein — but less than whey protein. It can lead to muscle growth and fat loss during calorie restriction

Egg Protein is a high-quality protein, containing all 9 essential amino acids that our bodies can’t create on their own. Eaten with the yolks they can keep you feeling full longer. The powders are made up of just the whites. The protein is still high quality but lacks the fat contained in the yolks.

Pea Protein Powder is especially popular among vegetarians, It is made from the yellow split pea, a high-fiber that contains 8 of the 9 essential amino acids, (EAA’s). It is also rich in Branch Chain Amino Acids, (BCAA’s). In a 12-week study in 161 men doing resistance training, those who took 1.8 ounces (50 grams) of pea protein daily experienced similar increases in muscle thickness as those who consumed the same amount of whey protein daily[1]

Soy Protein is a complete protein but it’s low in a few of the important amino acids required for building muscle. Several studies in men have compared the effects of soy protein to whey or casein for growing muscle. Though whey and casein are clearly superior, soy still is effective for growing muscle. It is a good alternative for someone who can’t take the dairy products.

Hemp Protein Powder is another plant based protein, coming from the marijuana plant. Hemp protein is high in omega-3s and seems to be easily digested. However, it is low in the essential amino acids lysine and leucine.

Brown Rice Protein Powder has all 9 essential amino acids but is too low in lysine to be considered a complete protein. More research needs to be done to gain an understanding of the value and limitations of Rice Protein.

Summary: With all the protein powders on the market today, the best for gaining muscle and losing weight are whey, casein or a blend of whey and casein.

[1] ts Nutr 2015 Jan 21;12(1):3. doi: 10.1186/s12970-014-0064-5. eCollection 2015.

How Much and How Often to Ingest Protein?

Daily and per dose needs are combinations of many factors including volume of exercise, age, body composition, total energy intake and training status of the athlete.protein-supplements-and-dumbell

Recommendations regarding the optimal protein intake per serving for athletes to maximize MPS are mixed and are dependent upon age and recent resistance exercise stimuli. General recommendations are 0.25 g of a high-quality protein per kg of body weight, or an absolute dose of 20–40 g.

Higher doses (~40 g) are likely needed to maximize MPS responses in elderly individuals. Even higher amounts (~70 g) appear to be necessary to promote attenuation of muscle protein breakdown.

Spreading these protein feeds should be approximately three hours apart has been consistently reported promoting sustained, increased levels of MPS and performance benefits.[1]

The timing of protein intake in the period encompassing the exercise session may offer several benefits including improved recovery and greater gains in lean body mass. However, perhaps the most important issue regarding protein intake during the pre-workout period is that it serves as an opportunity to eat thus elevating one’s total daily protein intake. In addition, consuming protein before sleep has been shown to increase overnight MPS and next-morning metabolism acutely along with improvements in muscle size and strength over 12 weeks of resistance training. Intact protein supplements, EAAs and leucine have been shown to be beneficial for the exercising individual by increasing the rates of MPS, decreasing muscle protein degradation, and possibly aiding in recovery from exercise. In summary, increasing protein intake using whole foods as well as high-quality supplemental protein sources can improve the adaptive response to training.[1]

[1]

Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14, 20 (2017). https://doi.org/10.1186/s12970-017-0177-8

 

[1] Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14, 20 (2017). https://doi.org/10.1186/s12970-017-0177-8

Bars or Liquid?

bars-or-liquid

For me, this is an “AND” strategy, not an “EITHER OR” one. As a general rule I prefer to shake up some powder in a shaker cup and drink it. There are 2 reasons for this. 1). As a general rule the quality of protein in powders is better than in bars. 2). In a shake, the protein is going to digest more quickly and get to work doing its magic. Bars are good when I am somewhere and its not practical to have a protein shake.

Final Thoughts

Deciding what protein supplements work best for you is part science and part personal. Like most supplements, its not a “one size fits all” proposition. My aim was to give you some science based information to help you make some educated decisions. I have used different ones over the years. In future posts I’ll share reviews information from others and from my own personal experience and knowledge.   My go-to protein powder these days is Optimum Nutrition Whey Protein Isolate.  It digests and assimilates quickly.  The least expensive place to buy it is at Amazon.com.    Just click on the link and it will take you right to the product.

Disclosure:  If you click on the amazon.com link above and make a purchase I will be eligible for a small commission with NO additional cost to you.

If you’re over 60, (like me:) I hope you got some value from this post. If you have any comments or questions I’d love to hear from you in the Comment section below. Until next time!   Glenn

Best Supplements for Weight Loss

Sports nutrition is a constantly evolving field with hundreds, if not thousands of research papers published every year. Whether you’re new to fitness and supplements that support you in your goals, or, if you’ve been taking supplements for years, my aim is to provide some information to help simplify your decisions within your budget.

I’ll be addressing ergogenic supplements for weight loss. “Ergogenic” supplements are intended to enhance physical performance, stamina or recovery. I will not be addressing steroids in this post.

It’s important to note that, “…there is considerable debate regarding the ergogenic value of various nutritional supplements.”[1] I’m not a scientist. I’m just a guy who has enjoyed pursuing fitness over the years. Part of that is I read up on some science and opinions. I’ve testedshelves-of-supplements many things myself. And so, I humbly bring my findings to help you make more informed decisions for your benefit.

“People who participate in a general fitness program (e.g., exercising 30 – 40 minutes per day, 3 times per week) can typically meet nutritional needs following a normal diet (e.g., 1,800 – 2,400 kcals/day or about 25 – 35 kcals/kg/day for a 50 – 80 kg individual) because their caloric demands from exercise are not too great (e.g., 200 – 400 kcals/session)”.[2] It’s important to make the point that supplements are not intended to replace a good diet.

Below I address several of the most popular weight loss supplements. I hope this can serve as a resource for you, if and when you want to include weight loss supplements as part of your overall fitness program. This can help you decide which weight loss supplement is best for you.

The Best Weight Loss Supplement is Personal

Finding the best weight loss supplement for you, is personal. This is not a ‘one size fits all’ kind of thing. What works well for one person might cause another to have anxiety and excess perspiration. You know yourself and how your body responds. If you are sensitive to Supplement-bottlecaffeine you’ll know to start at a low dosage for any supplement that has stimulants. As you read the explanations in the next section, you may be more attracted to a fibrous product that absorbs water while in the stomach causing you to feel full. By doing so, you would tend to eat less. Or, you may be more interested in a product that revs up your metabolism, reducing your appetite and burning fat. As you read about some most popular weight loss supplements below, be mindful to find what you think is best for you.

Popular Weight Loss Supplements Explained

Although exercise and proper diet remain the best way to promote weight loss and/or manage body composition, a number of nutritional approaches have been investigated as possible weight loss methods (with or without exercise).

Weight loss supplements reduce appetite, reduce absorption and make you burn more fat. Before taking any you should know every ingredient in them and what, if any, health risks could be associated. It would be most wise to consult with your doctor before taking any.

Garcinia Cambogia Extract: A study published in the Journal of Obesity in 2010 concluded that, “Garcinia extracts/HCA generate weight loss on the short term. However, the magnitude of this effect is small, is no longer statistically significant…”. In other words, ‘Don’t waste your time and money.’

Hydroxycut: This is one of the most popular weight loss supplements. WebMD sites two small studies. “One states that when people older-man-and-weight-loss-protein-bartook C. canephora robusta for 60 days they lost about 10.95 pounds as opposed to the placebo group, which lost an average of 5.40 pounds. Both groups were on a low-calorie diet. The other small 8-week study showing that those taking C. canephora robusta lost about 3.7 pounds versus the placebo group members, who lost 1.25 pounds.”[3]

Caffeine: This is, of course the most popular and well-known metabolic booster. It is included in many weight loss supplements. It’s effective and inexpensive, unless, of course, unless you drink it in some commercially made frappe-hoo-hoo-something-or other. Healthline sites studies that have found caffeine can “… boost metabolism by 3-11%, and increase fat burning by up to 29%.”[4]

Orlistat: You might know this pharmaceutical by the manufacturer’s name, Alli. According to a big review of 11 studies, orlistat can increase weight loss by 6 pounds (2.7 kg) compared to a dummy pill.[5]

It works by inhibiting the breakdown of fat in the gut. However, there are many digestive side effects including loose, oily stools, flatulence, frequent bowel movements that are hard to control and others. Of course, if you’re good with all that, this could be just the weight loss supplement for you! (I’m kidding of course)

raspberriesRaspberry Ketones: I’m only including this because it seems to have risen in popularity. The only research study to find out if they are an effective supplement from weight loss was on rats. The keytones are what give raspberries their distinctive smell. Apparently, a side effect is burps that smells like raspberries.

Green Coffee Bean Extract: They are just coffee beans that haven’t been roasted. A review of 3 studies found that the supplement made people lose 5.4 more pounds than a placebo.[6] It can cause the same side effects as caffeine. Chlorogenic acid, in the beans can help slow the breakdown of carbohydrates but can also cause diarrhea.

Glucomannan: is a type of fiber found in the roots of the elephant yam. Three different research studies were conducted concluding that Glucomannan, combined with a healthy diet can help people lose 8 to 10 pounds of body weight in 5 weeks.[7] The way it works is it becomes gel-like. It absorbs water and as it sits in the gut it makes one feel full. At the time of this writing I have not yet tried Glucomannan. I will and report back in a later post.

Meratrim: It’s a blend of two herbs, Sphaeranthus Indicus and Garcinia mangostana. (WOW! That’s a mouthful!). The manufacturers claim these herbs combined have positive effects on the metabolism of fat cells. There hasn’t been any published research yet. If you’re looking for the best weight loss supplement for you, I would recommend passing on this until some reliable studies are done and published, unless you just like trying new stuff.

Green Tea Extract: Green tea extract is believed to increase the activity of norepinephrine, a hormone that helps you burn fat.[8] Many green-tea-extracthuman studies have shown that green tea extract can increase fat burning and cause fat loss, especially in the belly area.

Conjugated Linoleic Acid (CLA): It has shown to reduce appetite, boost metabolism and stimulate the breakdown of body fat. In a review of 18 different studies CLA caused weight loss of about 0.2 pounds per week for as long as 6 months.[9] There are some concerning side effects with CLA. Over time, it can induce various digestive problems, fatty liver, insulin resistance and increased inflammation. I don’t think the risk of those are worth using CLA.

Forskolin: It is believed to raise levels of a compound inside cells called cAMP which may
stimulate fat burning.[10] There has been very little research on this, and nothing is known about potential side effects. I would stay away until more research has been done and published.

Bitter Orange / Synephrine: A type of orange called Bitter Orange contains the compound Synephrine. It can reduce appetite and significantly increase fat burning.[11]

Synephrine has similar qualities to ephedrine but is less expensive. Ephedrine has shown to cause substantial weight loss but has been banned because of its serious side effects. There have been very few studies on synephrine. It’s possible that it could have serious side effects like ephedrine related to the heart.

Final Thoughts

For anyone looking for the best weight loss supplements for them, I hope you’ll find the explanations above as a helpful resource in weight-loss-for-older-guysmaking your decision. In my next post I’ll be addressing supplements for gaining muscle size and strength. Please leave any comments or questions below.

[1] Kreider, R.B., Wilborn, C.D., Taylor, L. et al. ISSN exercise & sport nutrition review: research & recommendations. J Int Soc Sports Nutr 7, 7 (2010). https://doi.org/10.1186/1550-2783-7-7

[2] Ibid

[3] https://www.webmd.com/diet/obesity/hydroxycitric-acid-hydroxycut

[4] https://www.healthline.com/nutrition/12-weight-loss-pills-reviewed#section3

[5] https://www.ncbi.nlm.nih.gov/pubmed/15266516

[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2943088/

[7] https://www.ncbi.nlm.nih.gov/pubmed/15614200

[8] https://www.sciencedirect.com/science/article/abs/pii/S0031938410000703

[9] https://www.ncbi.nlm.nih.gov/pubmed/17490954

[10] https://www.ncbi.nlm.nih.gov/pubmed/24520882

[11] https://www.ncbi.nlm.nih.gov/pubmed/21537493

Nutrition for Fitness

Nutrition for Fitness – A Start

Most of us know that the food we eat plays a huge role in how we look and feel. Regular exercise is very important for our overall fitness at any age. Research has shown that nutrition has even more significant impact than exercise on fitness.[1] Eating healthy foods can help us reach our fitness goals. The purpose of this post is to help you get started regardless of your current level of fitness.

Begin with Your Goals. target-with-bullseye

I addressed goals and their importance in fitness in my previous post. If you don’t know what you’re aiming to achieve in fitness you will limit your progress. Is your goal to reach a certain weight? Or, are you trying to attain certain goals with weight training? Are you hoping to run a particular distance within a certain time? Are you aiming to grow muscle? The kinds of food and the amounts will change significantly depending on what your goals are. In this post we will address macro nutrients, aka. Macros. Those are the amounts and proportions of proteins, carbohydrates and fats. We’ll also address the types of Macros that best support health and fitness.

There are 3 Macros that supply you with energy.

  • Protein: 4 calories per gram
  • Carbohydrates: 4 calories per gram
  • Fat: 9 calories per gram

Most of us think of calories as things that make us fat. Actually, a calorie is a unit of energy. We burn them as fuel which provides us with energy. When we ingest more calories than our body requires for energy it stores the reserves in the form of fat. We’ll have a later post just about many facets of calories.

To determine if you are becoming more fit, you’ll need to measure some things:

  • Body weight
  • Fat % *
  • Lean muscle %

*Most Health Clubs have instruments to help you measure these. Or, you can purchase Skinfold Calipers for as little as $10.

You will also want to measure what your daily intake of:

  • Macros
  • Calories

There are 2 tools to enable you to measure your intake:

  • A food scale (You can get one for $20)
  • An internet search engine, (like Google, or Yahoo or whatever one you like).

Let’s say you are eating a chicken breast a yam and a cup of broccoli. You look on the internet to find what the nutritional make-up of each is. You will easily see:

  • Protein per oz.
  • Carbohydrates per oz.
  • Fat per oz.
  • Calories per oz.

If you want to make the fastest and consistent progress toward your fitness goals, you’ll want to keep a notebook or file on your computer to keep track of these things every time you eat or drink. It gets easier and quicker to get these measurements before long. For example, if you eat eggs every morning, after 2 or 3 days you will know what the nutritional makes up of an egg is.

Protein

Muscle is made up of protein, so it makes sense that if we are going to do some regular resistance training build muscle, we’ll need to increase the amount of protein we intake. Many research studies have shown that to maximize the results from resistance training, daily intake of protein should be 1.5 grams for every pound of body weight.[2]

There was a study published in the “Journal. Of the International Society of Sports Nutrition” had two groups of men. Both groups

followed an 8-week training program. One group ingested 1 gram of protein per pound of body weight each day. The other group took in  1.5 grams of protein. The group in taking the additional protein consumed about 500 calories more per day because of that extra protein.

Both groups added an average of 3 pounds of muscle. The group that ate 50% more protein and 500 more calories each day lost an average of 5 more pounds of body fat![i][3]

Some of the best high protein foods for building lean muscle are lean meats and low-fat dairy. Chicken, fish and lean beef are great choices. It is also good to supplement your food sources with protein powder and/or bars. In a future post I will address protein sources in much more detail.

Protein is 4 calories per gram. If you are a 180-pound man and you are going to intake 1.5 grams per pound of body weight, that will be 270 grams per day. That translates to 1,080 calories per day.

Fat

There are healthy fats and unhealthy fats. For the purposes of this post I’ll limit our focus to healthy fats. A couple of decades ago the craze was for low-fat and non-fat. Fat was seen as unhealthy and fattening. If someone eats unhealthy fats and too much of them, they will become unhealthy and unfit.

Following are 10 examples of healthy fat: avocados, cheese, dark chocolate, whole eggs, nuts, fish, chia seeds, extra virgin olive oil, coconut oil, and full fat yogurt. I consume every food on this list on a regular basis.

Ingesting proper amounts of healthy fats each day benefit you in many ways. They increase hormones and metabolism and lead to greater gains in muscle from resistance training. Eating enough fat and reducing carbohydrate consumption increases metabolism and contributes to weight loss. Good fat even contributes to increased libido and lower body fat. Omega 3 and 6 help improve brain function and improved mood and better bone health, reducing the risk of osteoporosis. Healthy fats increase healthy cholesterol and reduce unhealthy cholesterol and, strengthens the immune system. Last, but not least, the good fats help improve eye and skin health.

Fat is 9 calories per gram, and you are going to want to consume .5 grams per pound of body weight. So, if you were a 180-pound man, you would want to ingest 90 grams of fat daily. That will produce 810 calories.

Carbohydrates

Carbohydrates are naturally occurring sugars, starches and fiber in food. All carbohydrates are made up of sugar molecules. Simple carbs are made up of one sugar molecule. Sugar molecules linked together make up starches and fiber. Simple and complex carbs eventually break down into glucose. Complex carbs take much longer to do so and offer benefits to the body along the way. Fiber does not digest

Simple carbohydrates are broken down quickly by the body to provide energy. If the body doesn’t need any immediate, additional energy, the simple they will be stored as fat. There are few health benefits from simple carbs.

Simple carbs are found in nature in many fruits and honey. They are also found in processed white sugar, white flour and other processed grains.

Complex carbohydrates offer many health benefits that contribute to fitness. They aid digestion, contribute to lower risk of diabetes, and good source of overall nutrition. Complex carbs help you stay full longer, keep your mood stable and lower your risk of heart disease. Additionally, they improve brain function, help you sleep better and give you energy.

For the purposes of becoming more fit and losing weight, I recommend that you slowly reduce your daily carbohydrate consumption while maintaining your daily levels of protein and fat.

I recommend you start out eating 2 grams of complex carbohydrates for every pound of body weight. For a 180-pound man that would be 360 grams. With carbohydrates providing 4 calories per gram, that would mean consuming 1,440 calories per day of complex carbs.

If one of your fitness goals is to lose weight, I recommend you begin to reduce your daily ingestion of carbs by 0.5 grams per pound of body weight. So, for a 180-pound man who has been eating 2 grams per pound of body weight, he would reduce his daily consumption. After a week if the hasn’t lost any weight, he could reduce another 0.5 grams.

Dietary Fiber does not digest. As it passes through the stomach and intestines it absorbs water. That, in turn, promotes regularity and reduces constipation. Fiber traps cholesterol and helps eliminate it from the body. It’s been linked to reduction in heart disease. Because fiber expands in the stomach and intestines, a meal rich in fiber makes someone feel fuller. Because of that it reduces the amount of food someone eats, resulting loss. It slows the digestion of sugars which can reduce glucose levels, helping to prevent diabetes.

According to the Institute of Medicine adult men need 38 grams of fiber daily. The USDA also recommends 38 grams per day.

Final Thoughts

The most successful people in most endeavors in life have written goals and then they plan and measure their progress. There is an old truism, “Winners Keep Score”. Please let me know if I can help you in any way.

[1] Schwingshackl L, Dias S, Hoffmann G. Impact of long-term lifestyle programmes on weight loss and cardiovascular risk factors in overweight/obese participants: a systematic review and network meta-analysis. Syst Rev. 2014;3:130. doi:10.1186/2046-4053-3-130

[2] Ellerbroek, A., Peacock, C.A., Orris, S. et al. The effects of heavy resistance training and a high protein diet (3.4g/kg/d) on body composition, exercise performance and indices of health in resistance-trained individuals – a follow-up investigation. J Int Soc Sports Nutr 12, P37 (2015). https://doi.org/10.1186/1550-2783-12-S1-P37

[3] https://www.jimstoppani.com/home/articles/high-protein-huge-benefits-part

 

What is Fitness and Why Should You want it?

What is Fitness and Why Should You want it?

If you are in your 60’s or beyond you may remember 40 or 50 years ago. The commitment to “Fitness” was a small part of our society. Today we have lots of “health clubs”. There are chains such as 24 Fitness, LA Fitness, MUV Fitness and many others. I don’t remember knowing of any health clubs until the ‘70’s, and then they were few and far between.

Today, in the 21st century it’s common to see cadres of runners, bicyclists, especially in the mornings, evenings and weekends. What is “fitness” and why has it become such a big deal?

I Googled it: From sharecare.com: “In a nutshell, fitness is defined as the state of being physically fit and healthy. “Fitness” is a broad term that means something different to each person, but it refers to your own optimal health and overall well-being. Being fit not only means physical health, but emotional and mental health, too.”

Many people would describe me as ‘fit’. And I would like to be more so. How about you? Regardless of your current state of fitness, would you like to be more so? If your answer is “yes” then I’m glad you’re here. If your answer is, “Naw. I’m good”, then I wonder why you’ve read this far? I’m glad you are here too.

Some Benefits of Fitness

From Healthline, “The Top 10 Benefits of Regular Exercise”

  1. 1. It can make you feel happier
  2. 2. It can help with weight loss
  3. 3. Regular exercise is good for your muscles and bones

    working-out-over-60
    You can do this!
  4. 4. It can increase your energy levels
  5. 5. It can reduce your risk of chronic disease
  6. 6. It can help skin health
  7. 7. It can help your brain health and memory
  8. 8. It can help with relaxation and sleep quality
  9. 9. It can reduce pain
  10. 10. It can promote a better sex life

Imagine you could pay a monthly fee and get all 10 of those benefits without having to exercise. Even if you exercise very little or, not at all, wouldn’t it be great if you could just pay a regular fee like Netflix or YouTube Premium and get all the top ten above?

“Motivation to Exercise Regularly”

There are various ways to get motivated.

Of course, there are many kinds of exercise. If you find one or more forms of exercise that you really enjoy your motivation will be higher. For many years I played racquetball, mostly 6 days a week. Then I fell in love with roller hockey and played on teams for several years. I used to think running was super boring. But when I lived at the beach, somehow, I was motivated to start running. After a few weeks I actually started to love running.

I have a friend who has a stationary bike at his home. He rides it while he watches TV. He can binge watch his favorite Netflix series and get more fit at the same time.

fit-at-60
Fitness Role Model

There was a time when I really wanted to start weight training regularly. But I had a hard time getting motivated to get up at 5:00 am. When the alarm went off, I’d tell myself, “I think getting a little more sleep will contribute more to my health today.” A friend of mine was having the same struggle. We agreed to meet every morning at a given time. And, we agreed to hold each other accountable. That was just what I needed to get out of bed and get to the gym every morning. After 3 or 4 weeks I was starting to feel really good and my motivation increased, big time.

I’ve known many people who have hired a personal trainer at their local gym. After shelling out a few hundred dollars AND having the trainer to hold them accountable, they overcame the hardest part… getting started. After 3 or 4 weeks, most people are feeling the benefits and improved quality of life and they are more motivated.

I was 47 when I decided to hang up my hockey skates. I entered a 90-day challenge. It had the structure I needed. I followed their directions and planned and recorded my workouts, meals and water intake. Also, once I committed to do the challenge, I had to see it through. I did before and after pictures. One of the things that helped stoke my motivation was looking at before and after pictures of former contestants. I wanted to achieve like they did. They showed it was possible and that motivated me.

Following are some specific approaches to inspire the motivation you need.

  • Change the way you “see” exercise. I recently read a great book titled, “Automatic Influence”. The author, Erik Van Alstine, explains that the way we “see” something affects how we “feel” about something, which influences how we “act”.  Also, clearly articulate your “why”.
  • Find a challenge to join. You can easily find these on the internet. There are many 30-day challenges that can help provide the structure and motivation to get past the hardest part – starting.
See Feel Act
More benefit in other options More motivation for other options Avoid regular exercise
The full good of exercising regularly, the full danger of failing to, the full opportunity to following through. Good about exercising, enough good to beat competing options in the moment of choice. Exercise regularly
  • Select specific and written goals. Following are some quotes for inspiration:
  • o Mark Victor Hansen is quoted as saying, “By recording your dreams and goals on paper, you set in motion the process of becoming the person you most want to be.”
  • o “All successful people have a goal. No one can get anywhere unless he knows where he wants to go and what he wants to be or do.” – Norman Vincent Peale
  • o “I think goals should never be easy, they should force you to work, even if they are uncomfortable at the time.” – Michael Phelps
  • o “The thing about goals is that living without them is a lot more fun, in the short run. It seems to me, though, that the people who get things done, who lead, who grow and who make an impact… those people have goals.” – Seth Godin
  • Find a ‘fitness partner’ or ‘fitness group’; someone(s) who are like-minded so you can provide encouragement and accountability for each other
  • Find the kinds of exercise that you will most likely enjoy. There may be more than one kind of exercise.
  • Be sure to have structure, aka, a plan. If you join a health club and when you go, you don’t have a plan as to what you are going to do, you are destined to fail. The old adage applies: “If you fail to plan you plan to fail.” If you attend a class, like spin, aerobics, kick boxing, etc. The structured plan has already been created for you. In future posts, I’ll share a variety of exercise plans that have the basic structure provided for, you just have to plug in your specifics on an app on your phone, If you prefer working with hard copies and a pen, you can choose that option.
  • Exercise the same time each day. The consistency helps aid motivation. If you exercise before or after work, for example, it’s best to do so the same each workday. You may have a different time if you exercise on the weekend.
  • Give yourself some kind of reward. Set milestones on the way toward achieving your goals. For example: Let’s say your goal is to exercise for 45 minutes 4 times per week. A good milestone would be, if you completed 45 minutes, 4 times per week and you did that for 3 consecutive weeks, that would be a milestone worthy of some type of reward. Of course, it needs to be something that
    Fitness-at-66
    Fitness at 66

    you would truly enjoy earning.

  • Join one or more fitness sites on Social Media. I’m part of 3 sites with like-minded people. There are new ideas and lots of encouragement. Questions get answered. Many share pictures, sometimes before-and-after pics. There are many groups that are age related. It’s helpful to be sharing with others who have similar age-related issues.
  • Are you more motivated at a health club, at home or outside? Figuring that out can be very important. I am very motivated to work out hard in a health club. I’m not nearly as motivated at home. Part of that is because I don’t have all the equipment that is available at a gym.

The Role of Nutrition and Supplements

Getting fit involves 3 vital parts that are each important like the 3 legs of a stool. If any one of them is not there, doing its part, the whole thing falls. Those 3 are exercise, diet and rest.

In my next post I will dive more deeply into the topic of nutrition and supplements with specific information to help everyone who reads it.

Final Thoughts

Whether you are someone who is not very fit at all but would like information and help to start getting fit, or, if you have a level of fitness but would like to become more so as you age, I am building this site for you. I’ve learned so much from so many over the years and am excited to share it with you. Thanks so much for visiting. Glenn

About Glenn

Hi everyone and welcome to my Fitness for Guys Over 60 website. At the time of this writing I am 68 years old. I’ve been a student of the ‘how-to’s’ and the many benefits of improving fitness. Thanks to science and technology, there are vast amounts of information today that make it so people can train less and achieve so much more than in years gone by. There is information on how to find the motivation to actually look forward to training. I have had the joy of helping guys I know, who are in the ‘second half of life’ to begin and maintain a lifestyle of being stronger, more flexible and feeling better than they had for years. And it doesn’t have to involve countless hours of training.

A Little About My Journey

When I was in my 20s a couple of buddies and started working out at a gym. We didn’t know anything about training or the role of nutrition and rest. I went to the gym 2 or 3 times a week, did the same exercises every time. I ran a couple of miles on 3 other days. Definitely, my overall improved my overall fitness and sense of well-being. Additionally, grew some muscle and strength but I plateaued, lost motivation and stopped.

Through my 30s and 40s I played racquetball and roller hockey. At 47 years old I was ready to hang up my skates. I decided to join a gym. I knew I needed to have some kind of structured plan. Working out at a “90 day challenge” helped me immensely. It provided me with information and structure. I trained with weights for about 45 minutes, 3 days per week and 20 minutes of cardio 3 days a week. Additionally, followed an easy nutrition plan. I took ‘before’ and ‘after’ pictures. The transformation was amazing! I felt fantastic and my energy levels were through the roof.

I shared my story and showed my ‘before’ and ‘after’ pictures to lots of guys at work. “Would you be willing to dedicate 90 days of your life to make this kind of transformation?”, I asked. Over 30 guys I knew at work entered the 90-day challenge. It was extremely gratifying for me to encourage and contribute to the lives of those guys and see them enjoy the benefits that I was enjoying.

Things have gotten better

In the last 20 years much has been learned about the science of exercise, muscle growth and nutrition. There are Facebook groups of people in their 50s, 60s and beyond that share and encourage each other as they enjoy living with fitness and strength equal to or greater than when they were decades younger. Being able to run around and play with grandchildren is one of life’s great joys.

Adding value and contributing into the lives of others is extremely fulfilling for me. Building muscle and fitness is something that has been a blessing in my life and I would love to help you if you so desire.

Why this website

My aim is to provide resources, information, motivation, support and encouragement to help guys age well, to be strong and fit. With training for muscle and strength, bone density improves too. The body also responds by creating more testosterone. The immune system strengthens. These are just some benefits I aim to help you and other men enjoy for years to come.

All the best,

Glenn
Fitness-for-Guys-Over-60.com