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

Glenn-at-the-gym
Glenn at the gym