Beginner’s Total Circuit – Review

There are some fantastic home workouts that have been developed and offered on the BodyFit site and app. If you are looking for beginner’s workouts that you can do at home or the gym, look no further.

You can read my review here: BodyFit App Review.

There is a FREE TRIAL period for the app. If you decide to sign on you can do so for as little as $2.99 per month.

Dozens of Workout Plans to Help You With Your               Fitness Goals!  LEARN MORE


I just completed “The Beginner’s Total Circuit“. I’m not a “Beginner” but I still got a great workout from this plan! Check it out!

The Beginner’s Total Circuit

Although the name for In Home Workout #1 is named for “Beginners” it can serve Intermediate or Advanced Fitness enthusiasts. I will be explaining that as the article proceeds.

This workout will help you build muscle and strength, improve your cardiovascular fitness and burn fat. You will need a set of dumbbells. For men, the weight you’ll need will probably be anywhere from 10 to 25 pound dumbbells. If you are more advanced in your conditioning, just use heavier ones.

You can read my review of POWERBLOCK Adjustable Dumbbells by CLICKING HERE

This circuit workout will challenge and strengthen all your muscle groups.

It makes it so easy and fun to use the BodyFit app to track each exercise.

Get the most from your workouts with this amazing pre-workout formula!  Just click on the picture above for the best price.  Click HERE to read my review of PRE JYM


The Exercises

Walking Lunge

1 set, 20 reps (alternating, 10 reps per side, rest 15-30 sec.)

Because you’re working your quadriceps, the largest muscles in your body, this exercise will challenge you more cardiovascularly. If doing this is easy for you, carry some dumbbells. That will increase the resistance helping you grow muscle and burn fat.

You might be finding already, that resting 30 seconds is not enough. It’s good to push yourself but use moderation. The importance is consistency. If you need to wait longer, do. I recommend you time your rests so you can


1 set, 10 reps (rest 15-30 sec.)

Keep you body as parallel to the floor as possible. If doing 10 push-ups is easy for you, slow down. Use a slow 3-count on the down

Older man doing push ups

motion and on the up motion. Hold position at the top and at the bottom for a 1-count.

Doing this will increase the “time under tension” for your muscles, especially chest, shoulders and triceps. Increasing time under tension with no rest significantly contributes to muscle growth.

Ab Bicycle

1 set, 20 reps (alternating, 10 reps per side, rest 15-30 sec.)

To perform this, lay on your back with hands locked behind your head. Bend and straighten alternating legs as if you were riding a bicycle. If you can’t do all 20 reps, rest then do some more until you get 20.

If this exercise is easy for you, slow down each movement to a slow 3-count. Hold at top and bottom for a 1-count.

Jumping Jack

1 set, 1 min (rest 15-30 sec.)

I’m sure you remember doing these in grade school or high school gym class.

Bodyweight Squat

1 set, 20 reps (rest 15-30 sec.)

Spread your legs a little more than shoulder width. Clasp your hands in front of your chest, almost chin-high. Keep your back flat. As you go down, push your butt out, maintaining the flatness of your back. Go down until your thighs are parallel with the floor. Hold for a one count, then return to the original position.

If these are too easy for you hold a dumbbell in front of your chest, just below your chin.

Dumbbell Bent-Over Row

1 set, 10 reps (rest 15-30 sec.)

  • With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor.: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.

    Click here to LEARN MORE
  • While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
  • Slowly lower the weight again to the starting position as you inhale


1 set, 1 min (rest 15-30 sec.)

Doing a plank with arms outstretched and hands on the floor is easier for beginners than a forearm plank.

Get into straight arm plank position. Hands should be on the ground directly underneath your shoulders with your feet hip-width apart. Make sure your back is flat and your head and neck are in a neutral position. Squeeze your quads, glutes, and core. Inhale through your nose and exhale through your mouth—don’t hold your breath.

For the elbow plank: Get into forearm plank position. Ensure your elbows on the ground directly underneath your shoulders with your feet hip-width apart. Make sure your back is flat and your head and neck are in a neutral position. Drive your elbows into the floor, and squeeze your quads, glutes, and core. Inhale through your nose and exhale through your mouth—don’t hold your breath.

Dumbbell Step-up

1 set, 20 reps (alternating, 10 reps per side, rest 15-30 sec.)

In addition to dumbbells, you’ll need a bench, box or chair for this exercise.

  • Hold a pair of dumbbells at your sides and place one foot on a bench or box, your knee bent to 90°. Keeping the other leg straight and firmly planted on the ground, push your shoulders back and chest out.
  • Push through your top foot to raise your body over the platform, your back leg suspended in the air. Push your hip back to lower your support leg back to the floor.

This exercise works me pretty hard. It may for you too. If you need to pause to catch your breath, do so.

Standing Dumbbell Shoulder Press

1 set, 10 reps (rest 15-30 sec.)

While in standing position with feet a little wider than shoulder width hold a dumbbell in each hand. The starting point for the dumbbells should be just above the shoulders.  (You may find the exercise places less stress on your lower back if you perform it while sitting on a bench.  If you can lean back against support, you’ll find much less stress on your lower back.

If you experience any shoulder pain, try making the starting point of dumbbells a little higher, above the shoulders and reduce the weight.

Press both dumbbells up simultaneously until arms are fully extended. Then lower them back to the starting position. That accounts for 1 repetition.

Lying Leg Raise

1 set, 10 reps (rest 15-30 sec.)

Lay flat on your back with arms at your sides and palms facing down. With your knees slightly bent, slowly raise your legs until they are perpendicular with the floor. Hold for a one-count. Then, slowly lower you legs until just before your feet touch the floor. Hold for a one-count and repeat.


If you find this is too difficult, bend your knees more until you are able to perform the movement. You can also quicken the pace and NOT hold for a one-count at top and bottom. Another thing that can make it easier is to rest your feet on the floor for a one-count at the bottom of the movement.

Dumbbell Lateral Raise

1 set, 10 reps (rest 15-30 sec.)

Begin standing with feet slightly wider than shoulder-width. Hold a dumbbell in each hand, at your sides. The dumbbells should be parallel to each other. Slowly raise the dumbbells away from your sides to just higher thn shoulder height. Have your elbows slightly bent.

Hold the dumbbells for a one-count at the top of the movement. Then lower slowly back to the start position. Do not rest the dumbbells against your legs.

The bottom of the movement should be a few inches away from the leg so you can maintain the total time-under-tension. Hold position for a one-count at the bottom.

If the exercise is too difficult to perform for 10 repetitions, you can make it more achievable by either reducing the weight of the dumbbells, quicken the movement up and down, and eliminate holding the one-count at the top and bottom. of the movement.

Dumbbell Bicep Curl

1 set, 10 reps (rest 15-30 sec.)

Stand holding a dumbbell in each hand with your arms hanging by your sides. Ensure your elbows are close to your torso and your palms facing forward. Keeping your upper arms stationary, exhale as you curl the weights up to shoulder level while contracting your biceps.

Use a thumb-less grip. Place your thumb on the same side of the bar as your fingers increases peak contraction in the biceps at the top point of the movement. Hold the weight at shoulder height for a brief one-count, then inhale as you slowly lower back to the start position.

Side-to-side Box Skip

1 set, 20 reps (alternating, 10 reps per side, rest 15-30 sec.)

The side-to-side box skip is mainly a lower body exercise. It involves jumping side-to-side over a box or bench. Start with one foot on top of the box and one on the floor.

Jump laterally over the bench placing your foot that started on the floor to the top of the bench. At the same time you are moving your foot that was on top of the bench to the floor.

Keep your knees flexing, continuing the side-by-side movements until you’ve achieved 10 reps per side. This is primarily a lower body exercise but is also a good cardiovascular workout.

Single-arm Dumbbell Triceps Extension

1 set, 10 reps (left side, rest 15-30 sec.)

I recommend you perform this exercise in a sitting position on a bench you can lean slightly back on.  Bring the dumbbell to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head.

The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist. Rotate your wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.

Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.

Come back to the starting position by flexing your triceps. It is very important that only the forearm moves. The upper arm should remain stationary, next to your head.

Do 10 reps then change arms.

Maximizing Your Gains With This Routine

I recommend you do the above routine 3 times per week for 4 to 6 weeks. Be sure to make a change to another workout after 4-weeks unless you feel you are still making significant progress. If you think your progress is slowing or you are beginning to plateau, it’s time for new exercises and a different workout plan. I will address that in my next blog.

It’s MUCH better to use lower weights and better form than to be concerned with maximizing the weight you use. If you feel you could be using more weight than the dumbbells you have, slow down your reps to a slow 3, or 4-count. Pause at the top and bottom of each movement and concentrate on the “mind-muscle connection” to get the most from every rep.

If you are more intermediate to advanced in weight training, you can:

  • Increase the weight
  • Slow the motions to a HIIT rate, (slow 4-count)
  • Pause at the top and bottom of each movement
  • Maintain 100% time-under-tension
  • Perform the entire circuit more than once.


Post-workout Formula to Help Maximize Your Results.  Just click on the picture above for the best price!                                                                                              Click HERE to read my review of POST JYM


Time-Under-Tension Explained




BodyFit App Free Trial

If you are someone who wants to improve your fitness, health and overall quality of life, there are many benefits available at BodyFit.  If you wish to learn more, you can read my review at:

Or, you can take advantage of the free trial by clicking here:  FREE TRIAL


I have been training with weights for years. I’m well beyond “beginner” level. Having now performed this “Beginner’s Total Circuit“, I was challenged and got a great workout for muscle growth, strength development and cardiovascular fitness.

Whether you are looking for beginner’s workouts, intermediate or advanced, check out the FREE TRIAL for the BodyFit App.  Just click on the picture below.

I welcome your comments and questions below.

Wishing you all the best until my next article!

Glenn at the gym

BodyFit App – Review

Would you like to find the best fitness programs to meet your specific needs, wants and goals? Look no further than the BodyFit App from It is by far the most heralded and used fitness app in the world.

With over 18 million subscribers, and more joining every day, the BodyFit App offers everything and more that you need to help you meet and exceed your fitness goals. It offers step-by-step home workout programs as well as programs for the gym.

Since 1999, has helped hundreds of millions of people burn fat, build muscle, and better themselves through fitness. . They’ve also introduced experts and influencers who have become guiding lights in the industry, and who have helped people train, eat, and supplement more wisely and effectively. And now: the BodyFit App.  Click on the icon below to preview the app:



BodyFit: Your Digital Personal Trainer

BodyFit has two levels. One level is called BodyFit Plus. It offers more than 2,500 workout articles and videos. BodyFit Plus also includes access to a fantastic exercise database with over 3,500 exercises.

Those range from standard exercises like the squat and bench press to hundreds of more specialized moves.

This database of exercises has been recently updated with new instructions, videos, and features to help you find the right exercise for your goals and perform it as effectively as possible.

The Workout Programs And Tracker App

The other level is BodyFit Elite. It includes everything that comes with BodyFit Plus, in addition to more than 90 plans and program.

Elite is where you’ll find full transformation guides, meal plans, daily video workouts, and a mobile app with fantastic features such as workout tracking. It’s like having a personal trainer in your pocket.

I LOVE this and use it 6 days a week. It’s fun to use and very motivating!  And, BodyFit simply offers the best fitness programs available.  FOR EXAMPLE:  See the video below for an overview of the “Ultimate 30-Day Beginner’s Guide to Fitness”. A GREAT start for guys over 60!!!

Each day it tells me exactly what I am supposed to do. It tracks my progress. It tells me how much time I should rest between sets. I can see my progress, week-to-week. And, it tells me how much total weight I moved each day.

How-to videos for each exercise can be accessed in seconds.


BodyFit: Bodybuilding.Com’s Single Fitness Solution

BodyFit Elite

  • 90+ plans and programs
  • Full transformation guides
  • Meal plans
  • Daily video workouts
  • Fitness app with workout tracking and other features
  • 2,500+ curated workout articles and videos
  • 3,500+ exercises in one easy-to-use database
  • And more!

BodyFit Plus

  • 2,500+ curated workout articles and videos
  • 3,500+ exercises in one easy-to-use database
  • And more!

BodyFit tailors specific health and fitness solutions to your needs, and helps connect you with those solutions. The app designed to function as a digital personal trainer that’s only one click away on your phone or other device.

They constantly add new content, new workout plans, and new features to each level. Sign up today to enjoy the benefits throughout 2020 and beyond!

Choosing a Workout Plan That is Perfect for You

To achieve your fitness goals, you need a workout plan that fits who you are. Only then can that plan help you become who you want to be: the new you.

Older man doing push ups

You can check out the details for each plan regarding duration, fitness level, goal, workouts per week, and equipment needed. With all the information provided you’ll be able to select a plan that is just right for you.

Too many times, people start an ambitious plan that is right for someone else, but totally unfeasible for them. They start out hopeful, but end up discouraged. Their mistake was choosing the wrong plan!

Once you’ve narrowed your selection to a final few plans, watch their promo videos, read the sample workouts, and check out the plan’s main page. This is where the intangibles kick in.

Does the program’s coach seem like he or she is talking directly to you? Does it feel like the plan is something you’re willing to commit to—even when it gets tough to keep going?

The best workout plan for you is the one you will successfully complete!Old-Guy-Cartoon-Overhead-Press

There are plans to address 5 types of goals:

  • BodyFit:  Muscle-Building Plans
  • BodyFit:  Weight Loss Plans
  • BodyFit:  Plans for Getting Fit
  • BodyFit:  Plans For Gaining Strength
  • BodyFit:  Performance Plans

At the tine of this writing there are 41 plans designed specifically for MUSCLE BUILDING.

If you want to burn fat and get in your best shape ever, there are 21 plans for WEIGHT LOSS.

For those whose aim is to build STRENGTH AND SIZE, there are 21 plans tailored specifically for that.

If your goals are to become the most FIT and reshape your body, there are 23 plans to choose from.

If you wish to boost both how you look and your PERFORMANCE, there are 8 plans from which you can select.

There are 32 different plans for BEGINNERS. You’ll be able to pick a plan to help YOU get started on YOUR goals with one of the progressive plans.

There are 49 plans for people at an INTERMEDIATE level. You can pick the one that will help you step up the volume, intensity, effort and gains.

from-fat-to-fitAnd, there are 24 plans for people at an ADVANCED level of fitness. These are the toughest workouts for achieving your best results.


There are tons of articles to help educate and motivate you. I love reading articles when I have time. They help educate and inspire me. The end result is I gain and maintain greater fitness.

    • Exercise Guides
    • Build Muscle
    • Weight Loss
    • Programs
    • Cardio
    • Crossfit
    • Powerlifting
    • Stretching
    • Sports
    • 1 Rep Max Calculator
    • Chest Workouts
    • Shoulder Workouts
    • Ab Workouts
    • Back Workouts
    • Bicep Workouts
    • Tricep Workouts
    • Leg Workouts
    • Full-Body Workouts
    • Women’s Workouts
    • Exercise Guides
    • Recipes
    • Nutrition Tips
    • Diet Plans
    • Meal Planning
    • Supplementation
    • Macro Calculator
    • Body Type Quiz
    • BMR Calculator
    • All Calculators & Tools
    • Motivation
    • Transformation
    • Contests
    • Lifestyle
    • Motivation
    • Muscle Building
    • Weight Loss
    • Transformations
    • Workouts
    • Keto Diet
    • Running
    • Swimming
    • Squat
    • Hypertrophy
    • Beginners


With over 18 million subscribers, there is a robust community that offers all kinds of support.

  • There is a category called BODY SPACE
    • Photo Gallery
    • FitBoard:  You can create your own fitness dashboard to chart your activities and progress
    • Member Search
    • Training Apps
  • A FORUM for discussions and information about relevant topics
    • Supplements
    • Workout Programs
    • Exercises
    • Nutrition
    • Lose Fat
  • BODYSPACE PROGRAMS to help you find just the right program for you, or, to design the right program
    • Find A Program
    • Find A Workout
    • Build A Program
    • Build A Workout
    • Track A Workout
  • Social Media Groups called GET SOCIAL
    • Instagram
    • Facebook
    • YouTube
    • Twitter
    • Pinterest

The Online Store

There is an online store with countless supplements, clothing and equipment. The selection of top name brands is vast. The prices are guaranteed to be the lowest. There are many special discounts and discounts for BodyFit members.

Product Categories include:

  • Protein
  • Energy & Endurance
  • Workout Support
  • Vitamins & General Health
  • Muscle Building Supplements
  • Supplement Stacks
  • Weight Loss Supplements
  • Workout Clothes
  • Workout Accessories
  • Workout Equipment


I have been a subscriber to BodyFit for a few years. I have not found anything that compares to the value it provides for those of us who wish to pursue and enjoy a lifestyle of fitness.

I use the BodyFit app almost every day. It is so easy and, actually, fun to use. The results I enjoy in overall fitness makes it more than worthwhile to spend $89 annually to be a subscriber.

I would much rather invest some money and time in being healthy and fit. It saves me lots of money and time I don’t have to waste from dealing with various kinds of sickness.

If you would like to have 24/7 access to the best fitness programs available, you should give BodyFit a try.

See my review of “Back to Fit”, a 90 plan for beginners, especially with people in their 40’s and above: Bill-Phillips-Back-to-Fit

Remember, the 7-day FREE Trial. There is nothing to lose, but, potentially years of health and fitness to gain. Give BodyFit a try!

Pro JYM Protein Powder – Review

JYM Supplements are designed based on science.

Jim Stopponi, Phd is the creator of Pro JYM Protein Powder.  He has a PhD in exercise physiology with a minor in biochemistry.

He served as a postdoctoral research fellow at the Department of Cellular and Molecular Physiology at Yale University School of Medicine, where he investigated the effects of exercise and diet on gene regulation in muscle tissue.

Jim Stoppani, PhD

He’s been Senior Science Editor for some of the industry’s biggest magazines.  Stopponi has trained celebrities and millions of others through his various platforms.

As he says, His personal and company mission is to change lives through proper training, nutrition and supplementation, all based on the latest scientific research, while following the motto of “Do the Right Thing.”

Protein Supplements can Vary Greatly in Quality

There are “cheap” ways to produce protein supplements.  The highest quality proteins cost much more than some of the lowest quality ones.  If a protein is of low quality and low cost it can be sold to the consumer for less.

Most consumers have no idea.  They may believe claims by manufacturers that may not be true.  And if they taste good, many consumers will go with the lower price good tasting protein supplement.

For example, there is a process called “nitrogen spiking”.  (Sometimes it is referred to as “protein spiking” or “amino spiking”.)

Protein is made up of different amino acids that are strung together in a chain, and every amino acid contains nitrogen.  Nitrogen is measured to determine how much protein is in the supplement.Protein-Drink-and-Dumbbel

High quality protein is delivered as “complete protein”.  Complete proteins, as are found in meat, fish, poultry and dairy products.  The essential amino acids in complete proteins have the essential amino acids strung together in a chain.

It is much less expensive to put individual amino acids into a protein supplement.  They have the nitrogen but they don’t deliver the quality of protein.

Two ‘red flags’ in the protein supplement industry:

  1. The term “Proprietary Formula”, or, “Proprietary Blend” is an indication that something is being hidden.  The consumer thinks that the special blend is so their competitors won’t know the ingredients and doses.  More often, it’s hiding inferior quality or dose.
    1. If you would like more information on “Proprietary” Formulas click this link:  Proprietary Formulas
  2. If individual amino acids are listed as ingredients there is at least a possibility that some of the more expensive complete protein has been removed and replace with less expensive, individual amino acids that have the nitrogen, but not the protein.Protein-Powder

The label here was from a protein powder manufacturered with nitrogen spiking.  There was a law suit.  The label claimed there were 30 grams of protein.  It was revealed in the law suit that after the ‘spiking’ agents were removed, there was only 21.5 grams of protein.

Of course the whole reason for this and other unscrupulous practices is to give lower prices to the consumer and more profit for the manufacturers.

Many of these amino acids are produced in China through the chemical synthesis of keratin, which is derived from trash like hair, feathers, fingernails, and fur, and thus sells for less than a dollar a pound.

If you’d like to learn any more about protein supplements you can read my article:  Building Muscle After 60

In my research I found that average complete protein for supplements cost manufacturers about $5 to $6 a pound.  The very highest quality can cost as high as $18 per pound.

Of course with Pro JYM Protein Powder there is

  • No nitrogen spiking
  • No proprietary blends
  • No questionable sources of protein
  • No cheap and inferior whey protein concentrate or caseinates

There is transparency.  The commitment to the highest quality and based on all the latest scientifc reasearch.  Something else I like about JYM supplements is that Dr. Stoppani tests them on himself and with his clients to insure the highest performance possible.

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

BODYBUILDING.COM has a Price Match Guarantee.  They will not be undersold.

Protein Blend vs Single Source

The issue here is to determine if it is better to take just one form of protein such as Whey, or, is it more advantageous to take a blend.  The reserarch now shows that better muscle gains will be derived from properly proportioned blends.

Whey, for example, is a very fast digesting protein.  Soon after a workout, drinking down some whey protein is the fastest way to get protein synthesis going.  Protein synthesis is the process where the protein goes to work to recover and build the muscle.

But, whey’s strength is also its weakness.  It’s like a sprinter who goes real fast for a short distance but then he’s done.  His energy is spent.


Since muscle protein synthesis leads to muscle growth, continuing muscle protein synthesis for longer can have a significant impact on your gains.

Which proteins, in which doses and which percentages all play an important role in maximizing the efficacy of the protein blend.

Which Proteins and in What Proportions are Best?

The 24 grams of protein in each scoop of Pro JYM contain the following:

Whey protein isolate: 7.5 g
Micellar casein: 7 g
Egg albumen: 2.5g
Milk protein isolate: 7 g (5.5 g casein, 1.5 g whey)

Since milk protein isolate is 20 percent whey protein and 80 percent micellar casein, the 24 grams of protein in Pro JYM are really broken down into three main categories:

Whey protein: 9 grams (40%)
Miceller casein: 12.5 grams (50%)
Egg white protein: 2.5 grams (10%)

What is the Science That Makes These 4 Proteins Right for the Blend?

To the right is an infographic created by Dr. Stoppani, illustrating the science behind the blend.Jim-Stoppani-Info-Graphic


There are 2 kinds of protein in milk.  Casein and whey.  Casein makes up about 80% and whey the other 20%.  After whey is extracted from the milk it is put through a number of filtering processes to remove the carbohydrates and fat.

The more filtering the more pure the protein is.

Whey protein isolate is the purest form.  There are a couple of different methods to perform the filtration.

One is called “ion exchange”.  It uses chemicals to isolate the whey and make it pure.  The problem with this process is the “peptides” are lost.  They are ablsolutely essential for the whey to maximize muscle growth.

There are other “microfractions” lost too.  They can help strengthen the immune system and prevent infection.

The other process has two parts that are just filtering with no chemicals.  The first part is “microfiltration” followed by “ultrafiltration”.

Using those two filtering processes produced whey protein isolate with no loss of peptides or other “microfractions”.

Whey protein drives protein synthesis more than other kinds of protein because it digests so rapidly.  Additionally, whey has a high concentration of Branch Chain Amino Acids, (BCAAs).

Leucine, one of the BCAAs acts as a catalyst to start protein synthesis, hence, muscle growth.

As if that’s not enough, there is one more reason why whey drives protein synthesis.  It elevates insulin levels.  Insulin is a hormone that insulin drives the amino acids from the whey into the muscles.  And, it too is a catalyst for protein synthesis.

Research has shown that whey contributes to weight loss.  It does that by lowering levels of the hunger hormone, ghrelin.


Casein protein is the reall slow digesting protein to keep protein synthesis going for much longer.

There are different kinds of casein.  There is sodium caseinate and calcium caseinate.  Pro JYM uses micellar casein.  It is the kind of casein which is in its natural form.

The caseinates mix more easily in water.  That is why manufacturers put them throught the process with harsh chemicals.

In addition to making the caseinates mix more easily, it causes them to digest much more quickly.  You have the whey for that.  You want the micellar casein to digest extremely slowly to prolong the protein synthesis.


There is a common misconception that straight up milk protein is inferior.  Not so!  It is 80% casein and 20% whey.  With a filtration process to make it more pure as an isolate, it is a very effective protein.  It has all the natural peptides and other microfractions to do the great work they do in the muscles.


What the research has shown is that when you have that bit of very fast whey, mainly a larger amount of casein, and then a medium-digesting protein in the middle to bridge the gap, it promotes muscle protein synthesis and muscle growth better than just whey.

The research has shown that you want a good deal of whey, but you really want to focus more on the casein aspect.


There are many benefits to egg protein.  It has many, many amino acids and BCAAs.  It is sometimes referred to as “the perfect protein”.

Research has shown that those who consume 3 whole eggs (with the yolks) gain considerably more muscle and strength than those who just eat the whites.

Getting the egg white protein into Pro JYM helps to bridge the gap between the fast digesting whey and the very slow digesting casein.  And, it’s a super bioavailable protein.


Pro JYM Protein Powder takes advantage of the latest scientific research findings along with the tireless testing and design by renowned expert Jim Stoppani, PhD.  The labeling is completely transparent.

The only flavor I’ve tasted is S’Mores.  It tastes so good I haven’t wanted to try anything else:)

There are many videos which Dr. Stopponi has made to educate people about Pro JYM and other JYM supplements.  He even gives detailed instructions about how best to mix and drink Pro JYM to get the very best performance outcomes.

I welcome your questions or comments below.  Until next time,


Bill Phillips “Back to Fit” Review

In 1999 Bill Phillips published a book that sold over 6 million copies. The title was, “Body for Life”. I was one of the millions of people who accepted Phillips’ “12-Week Challenge”.  Below are my Before and After pictures.

Glenn’s After Pic 1999
Glenn’s Before Pic 1999

I was 47 years old at the time.  I was looking for an exercise workout plan.

 I wondered what is a healthy meal plan?

I found what I sought in the Body for Life plan.

21 years later, Phillips has taken the many advances in exercise science and supplementation.  This new program should be even better than the last.

He has designed it with aging adults in mind. He is passionate about getting people in their 40s and beyond “Back to Fit”.

To access the plan and all other things fitness on BODYBUILDING.COM, you’ll need to get the “BodyFit” app.  

You can take advantage of the FREE TRIAL.  If you like it, you can get it for as little as $3.99 per month.  Just click on the picture below:


[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

So, if you are looking for an exercise workout plan.  If you wonder what is a healthy meal plan?  You owe it to yourself to take a look at Bill Phillips “Back to Fit” 12-Week Trainer. BODYBUILDING.COM/BILLPHILLIPS


The Overview

The plan starts with a series of overview videos, explaining each component of the plan and WHY they are designed to enable anyone succeed with this plan. The videos are very well done and compelling. The components includeBill-Phillips-Back-to-Fit

  • Strength and cardio training
  • Easy to follow nutrition plan and recepes
  • Supplements
  • Goal setting
  • Tools to help simplify and empower

One of the reasons the Body for Life plan of the early 2000s worked for millions was because it was effective while being easy to follow and taking so little time.


The training is designed to take 25 minutes, 6 days a week. 4 days are for strength training and 2 days are for cardio. It employees principles of High Intensity Intervil Training, (HIIT). That is one of the reasons training sessions can be effective in only 25 minutes.

I remember the days when it was universally believed that if you were going to develop strength and muscle, you needed to train 60 – 90 minutes.

Spending only 25 minutes per day should attract many more people who would like to get fit but don’t want to spend 6 – 10 hours per week training.

There are training videos for each of the exercises. Each are about 30 seconds in length. You can easily follow the training plan and keep track of your progress on your phone.

All the workouts have been designed to help people reshape their body.  This could very well be the exercise workout plan that’s right for you.

Lower Body Workout


Phillips teaches, what he calls, “The Right Facts” about nutrition and designed, not a diet, but an eating plan for life. The plan provides a “Fit Food List” that is downloadable.

There is a Sample Meal Plan with 6 meals. And, there is a downloadable form to help with meal planning.

The meal plan is not a starvation diet. He explains, “You don’t have to do it perfectly but you’re going to relearn how to shop, how to prepare healthy food and how to eat the right amounts.”

Phillips goes on to say, “If you want to look good, feel good, lose fat, build muscle and live longer, you have to. love food for the taste, nutrition and results it brings.”

The plan is designed so if you can eat healthy for 6 days you can eat what you want on the seventh day. That’s part of what can make it do-able for a lot of people.

There are 12 tantalizing recipes for breakfast, lunch and dinner to help “feed your goals”.  So, if you are like I was and have wondered, what is a healthy meal plan?  “Back to Fit” has some great answers for you.


The scientific advances in supplements in the last 20 years are game changing. Combined with an effective training plan, supplements can significantly improve your results, keep you healthier and live longer.

If you are reading this review you very well may be looking for a fitness plan. Whether you choose this one or another, you should know about these supplements.

Phillips provides a list of supplements which he lists in order of importance for improving results.

First, what he calls the Essential Supplements

  • Protein Blend fuels recovery and growth of muscles. Pro JYM’s three types are absorbed in the body at varying rates – whey extremely fast, casein very slowly, and egg at a “medium” pace. This is exactly how you want your protein to act to ensure that the muscles get an immediate supply of amino acids (the building blocks of protein) as well as a steady trickle of them in the hours following.*


  • Creatine is the most researched body building supplement. It helps with endurance in
    Highly Rated Creatine

    workouts, recovery, development of strength and causes muscles to look more “swoll”.

  • Multivitamin helps the whole body in hundreds of ways and is a must.
  • Omega 3 fatty acids contribute to muscle growth and fat loss along with many other benefits

Additional Supplements

  • L-Glutamine is stored in the muscles. After intense training, the muscles can be depleted causing muscle loss. Taking a supplement helps support muscle recovery and growth
  • Vitamin D3 is deficient in 42% of the US population. It is SO important for many functions of our bodies. It’s important for healthy bones, heart, nerves, hormones, especially testosterone, and thyroid.
  • Antioxidants which gobble up free radicals which contribute to cancer and other disease.
  • Probiotics are the “good” bacteria in your stomach that aid digestion.

For readers of this article who are aging men, I wrote an article on supplements specifically for you. It differs in a couple of important ways. You can take a look at by clicking on this link: Best Supplements for Men Over 50.


Goal Setting

This is the only section that I feel is not as good as it could be. Bill offers a downloadable form that has 5 question:

  • Where am I now?
  • Where do I want to be?
  • Why am I doing this?
  • When will I start?
  • How do I do it?

I think those 5 questions are a very effective starting point. But there are no measurable targets to shoot for. You may have heard the truism, “Winners Keep Score”.

You may have also heard of SMART goals:

  • Specifictarget-with-bullseye
  • Measurable
  • Achievable
  • Relevant
  • Time bound

There will be different goals for different people but if they meet the 5 criteria of SMART goals most people will achieve more.


With the Overview videos, the Training videos, the Information, and the Lists, there is a lot. But there are more tools. Everything you need to help you every step of the way including telling you exactly what training to do with videos to show you how to do it.


If you have been looking for an exercise work plan that is effective, safe and doesn’t take near as much time as traditionally expected “Back to Fit” may be the way to go for you.

And, if you like a comprehensive plan that provides the nutritional guidance, supplement advice and answers the question, what is a healthy meal plan?  Bill Phillips’ “Back to Fit” should be just right.

And if you’re aging like me, (I’m 68 at the time of this writing), this plan will be excellent.  Just click on the picture below to learn more:


Exercise Equipment for Seniors

The first step in selecting a workout plan that will help you reach your goals is to determine what type of equipment and what location will be best for you.  In this article, I’ll discuss 4 types of the best exercise equipment for seniors, other than free weights.  Two will be for gym workout plans.  The other 2 can be done for at home workouts, or at gym workouts.

Questions that are important to address:

  • Is that type of equipment effective for building strength and improving overall fitness?
  • Is it especially safe for people over 60 years of age?
  • Can it be used at the location of my choice; at a gym, at home, or, anywhere?


What is a Weight Machine?

If you are new to strength training, you might be wondering, what is a weight machine?  Weight machines are designed to hold weights in place while the person exercising is moving the weights as designed to work various muscle groups.  There are two types of machines for weight training.  One type is with weight plates stacked within the machine.  A pin is used to select the desired weight.  The other type is designed so normal olympic weight plates can be mounted on the machines.

Weight Machines in a Gym

For guys over 60, weight machines are both effective for building muscle and strength, AND, they are safe compared to working with free weights.  You are able to move as much weight as you care to without concern of losing balance.

With weight machines that use a pin to make changes to the weight, you can set them up to make partial movements if that is more comfortable.  For example, suppose you wanted to do chest press but did not want the movement as deep as normal because you have discomfort in your shoulders if you do that.  It is very easy and quick to put the machine         settings to limit the movement to what is most comfortable for you.

Weight Machine with a Pin

Yet another benefit of using weight machines that use a pin, is, you can potentially complete your workouts more quickly.  You don’t have to be picking up and putting back plates.

By using weight machines that use olympic plates you can still limit the extent of the movements, but not have as much limiting ability as weight machines that use a pin.  For example, if you were using one of these types of machines to do chest press you could not adjust the point at which the movement begins and ends.  However, you still have the safety aspect of not having to balance the weights.  Also, just as with machines that use a pin, if you suddently let go of the handles you would not be hurt.  The machine would just return to its starting position.

Some advantages of weight machines:

  • Available in most health clubs
  • Because you don’t have to balance the weight as you do with many free weight exercises, you are less likely to be injured.
  • Also, not having to balance the weight, more weight can often be used becuase small, supporting muscles are not employed.  If you are using more weight, the larger muscles can exceed growth of free weights.


What is a TRX Suspension Trainer?

Several years ago I was talking with a personal trainer at my local health club.  He told me about this equipment I could train with and take it with me when I travel.  I had never heard of them.  I asked, “What is a TRX Suspension Trainer?  TRX uses specially designed bands that are attatched to an ‘anchor’.  An anchor can be a door, a pole, a tree or anything else that is strong enough to bear your weight.  The many training movements employ the bands and your body weight.  I have encorporated TRX bands in my workouts and they have added advantages I don’t get from other types of resistance training.

Click on the picture above for best prices on TRX


Suspension Training by TRX makes gravity your resistance, so adjusting the level of difficulty is as easy as moving your hands or feet, and progression is limitless.  They have workout plans for all kinds of fitness goals.  For example, they have workouts designed specifically to improve your golf game, or tennis, or joint health, strength, flexibility and much more.

Widely used,TRX is available in over 40,000 health clubs.  It is used in all branches of the military.  It’s used by many professional sports teams, MMA fighters, Olympic athletes and more.

There are videos and apps and tons of support and training for all levels.  It is extremely safe.  They have training videos you can watch on your computer, tablet or phone.  TRX can be used anywhere, in the gym, at home, in a hotel room, outside, and more.tux-with-buffed-older-guy

There are an abundance of workout plans to fit your individual workout goals.  TRX is effective in building muscle, improving flexability, balance and cardiovascular health.  It’s also relatively inexpensive.

Some advantages of TRX Suspension Training Systems:

  • Safe.  Because I use my body weight it’s easy to adjust to movements that are as light as I need them to be.
  • Lightweight and can be kept in the compact bag.  So, I can workout at home, while traveling or at the gym.
  • There is an abundance of training videos and support

Click on the link to learn more:  TRX SUSPENSION TRAINING SYSTEMS

What is a Resistance Band?

Until recently I couldn’t answer the question, “What is a Resistance Band?”  Resistance Bands are elastic.  The thickness of the bands determine the amount of resistance each band provides, usually measured in pounds.  The set of bands that I use can be “stacked” to provide as much as 150 pounds of resistance.  They come in different colors, each color to represent the different amount of resistance.  They are light weight come with handles, and fit in a small bag for carrying or storage.

Resistance Bands

I have only discovered how fantastic resistance bands are since the Covid-19 shutdown.  And, I’m not the only one!  Many of the various manufacturers of resistance bands were sold out in recent months as so many gyms and health clubs closed and people had to figure out how to work out at home.

I was skeptical about the efficacy of bands before I used them.  They didn’t look like they would be able to provide the kind of resistance I was used to.  That skepticism vanished as soon as I started to do some exercises with them.  I quickly learned I could do the same exercises I would do at the gym and the resistance was as great as the weights or machines I was used to.

Training with Resistance Bands

I found there were advantages with bands over the weights and weight machines I was accustom to:

  • I can get a great workout, working all the muscle groups and the bands fit in a compact nylon bag.
  • The set I use was inexpensive at $70.
  • I can use them when and where I want to.  They are lightweight and easy to take with.
  • I don’t experience some of the joint discomfort that I do with some exercises using weights.
  • There is a consistent resistance where there is not in some types of weight training.

I recommend the resistance bands by Fitness Insanity.  At the time of this writing the best price is at Amazon.  With over 5,100 reviews, these bands have a 5-star rating!  You can see and learn more by clicking on this link:     

 Fitness Insanity Resistance Bands

 As an Amazon Associate I earn from qualifying purchases.  When you use the links on this page to make a purchase I may get a small commission with no cost to you.  And you may get a great bargain.  It’s a win-win all around.             

Smith Machine

More commonly known as a “Smith Rack”, these machines are found primarily in health clubs.  There are versions designed for home use but I have found them to perform well below the standards of professional quality Smith Racks found in health clubs.

Smith Machine


An Olympic size barbell is built into the machine.  It glides smoothly up and down.  That is the only option for movement.  Smith machines are commonly used for exercises such as bench press, incline press and overhead press.  They also used for squats and single leg squats.

Because the barbell glides so smoothly and there is no need to balance it as there is with the free weight version, it is usually possible to have more weight on the bar.  This can be advantageous for challenging the larger muscle groups with more weight, hence more growth.

Final Thoughts

Doing your resistance training doesn’t have to be confined to any one type of equipmement.  You could use all three of the types of equipment described above AND free weights too.  I hope you’ve found this article helpful as you seek the best exercise equipment for seniors to further you overall fitness.  I welcome your comments or questions below.-


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 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.  That is why the make such good workout equipment for home.

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 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 Plusses for this 68 year old guy:

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 Minuses 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 Plusses for this old boy:

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

    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


  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


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.