What’s the Best Creatine Supplement?

Creatine is probably the most researched and sought after nutritional supplement on the fitness market today. You can rely on it to be safe and very effective in producing results.

chemical-formula-creatine
Chemical Formula for Creatine

Next to protein supplements, I believe creatine is the most effective and important supplement to take for anyone who is engaged in resistance training.

If part of your fitness training includes any form of resistance training such as weights, resistance bands, body weight exercises, or any other form, you’ll want to consider creatine supplements to help maximize your performance and your results.  So, you’ll want to determine, What’s the Best Creatine Supplement?     

What is Creatine?

Creatine is formed naturally in the body. You can rely on it to be also found in meat.

Powdered-Creatine
Powdered Creatine

Creatine is formed from amino acids in the body. You can rely on it to be mainly produced in the liver bug also in the kidneys and pancreas. You can rely on it to be stored it in the muscles, and it is also sent to the heart and brain.

It stores high-energy phosphate groups in the form of phosphocreatine. You can rely on it to be then converted into ATP (adenosine triphosphate), which is the main transporter of energy in the body.

This role of creatine is especially important when large amounts of energy are required, in demanding physical or mental activity.

For more history and/or science go to: https://en.wikipedia.org/wiki/Creatine

What Does Creatine Do?

12weeks-workouts-protein-and-creatine
12 weeks workouts supplementing only protein powder and CREATINE

Creatine is able to increase strength and performance during strenuous training. As a result, the use of creatine with ongoing resistance training has proven to contribute to significant gains in lean muscle mass.

There has been many, many research studies that have proven the efficacy of creatine supplementation in conjunction with ongoing fitness and bodybuilding routines.

Creatine has been researched less in cognitive performance than physical performance, but mental benefits have been observed in a variety of scenarios. More study will need to be done.

Types of Creatine

There are at least 20 types of creatine. I am going to explain some more popular and common forms.

Creatine Monohydrate

The most commonly used, least expensive and most researched form is Creatine Monohydrate. If you look at various creatine formulations available for purchase online, you will see that the majority are Creatine Monohydrate.

Rated-9.7-out-of-10-with-947-reviews!
Rated 9.7 out of 10 with 947 Reviews!

You can rely on it to be scientifically and anecdotally proven many times over. Creatine Monohydrate works to improve performance in strength and endurance training.

Being the least expensive form of creatine, coupled with its proven efficacy makes it the most commonly produced and used.

Potential side effects are stomach cramps, diarrhea and bloating. Only some people experience these.

RSP Nutrition Creatine Monohydrate is the highest rated of all the choices on BodyBuilding.com.  It is very inexpensive.  Click on the picture to purchase or learn more…

[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!]

Creatine Hydrochloride (HCL)

Creatine hydrochloride is creatine that is bound with hydrochloric acid which turns into a basic creatine molecule once in the stomach.

It’s become popular, in part, because it is more soluble in water than creatine monohydrate which results in lower dosages needed. That, in turn, reduces the chance of any digestive problems.

Creatine HCL is absorbed by the intestines around 60% better than creatine monohydrate which also necessitates lower dosage.

Check out this video by Jim Stoppani, PhD:

Creatine HCL is commonly found in pre- and post-workout formulas.  This is a great way to use creatine as it works synergistically with other ingredients to maximize performance and results from your hard work.  The best and highest rated products I’ve found that supply creatine HCL are from the JYM Supplement company.

There is the JYM Pre-workout Supplement.  You can read about it in my review here:  JYM Pre-Workout Review

You can purchase it by clicking on the picture:

Jym-Pre-Workout
JYM PRE Workout 30 Servings Rating 9.1 out of 10 w/4,135 Reviews

 

There is also the JYM Post Workout Supplement.  You can read my review of it here:  Post JYM Review

You can purchase it by clicking on the picture:

Post-JYM-Powder
POST JYM Powder 30 Servings Rating 9.5 out of 10 w/1,415 Reviews

Buffered Creatine

The addition of alkaline sodium bicarbonate to act as a buffer. You can rely on it to be intended to reduce stomach aches, bloating and cramping. By doing so, the belief that it would improve the efficacy of the creatine.

A study published in the National Library of Medicine (https://pubmed.ncbi.nlm.nih.gov/22971354/) revealed that a “buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate”.

This kind of creatine is trademarked as “Kre-Alkayne”.

For reasons explained in the study, I am not a big fan of Buffered Creatine.  I have tried it and compared it to taking no creatine and taking buffered creatine.  I could tell an improvement in performance and results, but not anymore than taking regular creatine monohydrate.

If you wish to try Buffered Creatine, a good one to try is made by NOW Sports.  You can learn more and purchase it by clicking on the bottle:

Buffered-Creatine
Buffered Creatine Rated 9.9 out of 10 but only 12 Reviews

Micronized Creatine

Micronized creatine is a variation of creatine that produces smaller particles than standard creatine powder. The intent is to improve absorption and make it to be more easily mixed into liquid.

The best Micronized Creatine Monohydrate I’ve found is the same as above,  One of the reasons for its efficacy is the fact that it is micronized and dissolves better.  Again, it is rated 9.7 out of 10 with 947 Reviews.  If you wish to learn more or purchase it just click on the bottle below:

Rated-9.7-out-of-10-with-947-reviews!
Rated 9.7 out of 10 with 947 Reviews!

 

Which Type of Creatine is Best?

There are differing opinions as to which type of creatine is “best”. Creatine Monohydrate is, by far, the most common and the least expensive. Being the least expensive might make creatine monohydrate the best choice for you.

Older man doing push ups
YOU CAN DO THIS!!!

In this section I will share:

  • what drawbacks there are with creatine monohydrate, and,
  • why I think creatine hcl is the best in terms of efficacy.

Drawbacks with Creatine Monohydrate

The challenges with using creatine monohydrate stem from its lack of solubility. You can rely on it to be slow to dissolve and some of it may pass through one’s system without dissolving at all.

The slow rate of solubility means that the creatine is slow to move through the walls of the intestines. The creatine that has not dissolved sits in the intestines and draws water to it.

This in turn can cause stomach cramping and diarrhea. It also leads to subcutaneous water retention creating a somewhat bloated look and feel.

Advantages of Creatine HCL

By adding the hydrochloride, it causes the pH of the creatine to be lowered. This, in turn, causes the creatine to be much more soluble in liquids. This drastically increases its solubility in fluids. You’ll notice this when you mix creatine HCL in water; it mixes almost instantly with no sedimentation, with no particles sitting in the bottom of the glass.

If you mix creatine monohydrate in one glass of water, then, mix creatine hcl in another glass of water you will see differences.

Because the creatine monohydrate is not 100% soluble, you will see particles in the bottom of the glass. Those particles will sit in your intestines when you drink the water. Just as they were not absorbed by the water they will not be absorbed by your body.

Creatine HCL has been shown in the lab to be about 40 times more soluble in fluid than creatine monohydrate.

old-man-doling-lat-pull-downs
Old Man doing lat pulldowns (YOU CAN TOO!)

Two other benefits of creatine HCL:

  1. There is no “loading phase” required. With creatine monohydrate it is recommended that 20 grams per day is taken for the first 5 to 7 days. This “loads” creatine into the muscles. After that, 5 grams per day is the normal dosage. This is not required with creatine hcl because the absorption rate is as much as 40 times higher.
  2. Jim Stoppani, PhD reports that, “… the data I have on trained lifters confirms that creatine HCL outperforms creatine monohydrate in lean muscle mass gains, strength and power increases and greater endurance in the gym. This has also been reported by thousands of people following my advice to switch to creatine HCL.

The vast amount of research that has been done on creatine has focused on creatine monohydrate. There still needs to be much more research on creatine HCL.

Conclusion

Creatine is proven to increase muscle size, strength and endurance when coupled with a regular fitness routine of resistance training.

The research is massive. Creatine has been studied more than any other fitness supplement. I have also experienced the benefits in my own workouts while using creatine.

I hope that this article has helped to answer the question for you, What’s the Best Creatine Supplement?

If you REALLY want to take your workouts and your results to the next level I recommend you take both the PRE and POST JYM Supplements.  They have the precise amounts of Creatine HCL, working synergistically with a near perfect blend of other supplements.  It is much less expensive to get them in this form than to buy them all separately.  And, you get them in the precise dosages for maximum results.

Just click on the images below and you’ll be able to purchase these amazing supplements:

Post-JYM-Powder
POST JYM Powder 30 Servings
Jym-Pre-Workout
JYM PRE Workout 30 Servings
Glenn-in-the-Gym
Glenn

Jym Pre Workout – Review

Pre workout powders and drinks are very popular among body builders, athletes and fitness enthusiasts. Most make claims and have clever names that imply what their particular formulation is going to do for the user.

The most common claims are for energy, focus and “pump”.

There are some ingredients commonly found in pre workout supplements. Caffeine for energy and focus, Nitric Oxide for pumped muscles and BCAAs, (Branch Chain Amino Acids) for protein synthesis.

Frequently found in the ingredient list is “Proprietary Formula”.

The implication is that there is a secret formula that is so special the manufacturer doesn’t want to disclose what is in the formula or what the dosages are.

Jym Pre Workout powder is transparent in that all the key ingredients and their specific dosages are listed on the label.

What is Jym Pre Workout?

It is a powdered formula of 13 carefully selected supplements in specific dosages, designed to work synergistically to maximize effectiveness and results of the workout

What are these supplements and what do they do?

Jym-Pre-Workout
Jym Pre Workout 30 Servings
  • Creatine HCL (2g) is used to improve exercise performance and increase muscle mass
    • The more common form is Creatine Monohydrate. Creatine HCL has advantages in that it is absorbed much more quickly, smaller amounts are needed and there is no loading phase.
  • Beta-Alenine (2g) works to increase muscle endurance especially during high intensity interval training, (HIIT). The increased training volume, (from the improved endurance), can result in greater gains in muscle and strength.
  • Betaine (1.5g) has been shown, when ingested as part of a pre workout formula, can increase strength and endurance during the workout. Studies have shown it accelerates muscle growth. It slows muscle fatigue allowing training to last longer and more intensely.
  • Taurine (1g) is a substance present in muscles. Supplementing additional Taurine has been found to increase endurance and reduce muscle soreness. Studies have shown that 1 to 6 grams of Taurine, ingested before, during and after exercise can help enhance these benefits.
  • N-Acetyl L-Cysteine (600 mg), or, NAC as it is known provide powerful antioxidant performance within the muscles. This helps with protection and recovery of the muscle cells during and after training.

    Body-Fit
    Body Fit
  • Alpha-Glyceryl Phosphoryl Choline (150 mg), also known as. Alpha GPC, affects the body in 2 significant ways to enhance training performance and results. It increases the production of a neurotransmitter that causes improved muscle performance and release of Human Growth Hormone.
  • Citrulline Malate (6g) helps with the widening of the blood vessels. As a result endurance and strength training are both enhanced. It also helps mental focus even without the use of caffeine.
  • Beet (Beta vulgaris) Root Extract (500 mg) and the Nitric Oxide in Beet Root Extract serve to open up the blood vessels, enabling more oxygen to pump to the muscles.
  • BCAA’s (Branch Chain Amino Acids)
    • L-Leucine (3g) assists the spike of insulin, gets protein synthesis going and helps get creatine into the muscles
    • L-Isoleucine (1.5g) helps endurance, repair and rebuilding of muscles, boosts energy and helps overall with recovery
    • L-Valine (1.5 g) is used to repair muscle tissue and in muscle metabolism. It also helps in regulating nitrogen levels

      Jym-Pre-Workout-20
      Jym Pre Workout 20 Servings
  • L-Tyrosine (1.5 g) is an amino acid that aids focus and mental clarity
  • Caffeine Anhydrous (300 mg) is simply dehydrated caffeine. It is chemically the same as any other caffeine. It helps energy and focus
  • Huperzine A [from Toothed Clubmoss (Huperzia serrata) Aerial Parts Extract] (50 mcg) is a substance derived from “Chinese club moss”. Yup. It’s moss. It improves alertness and focus.
  • Black Pepper (Piper nigrum) Fruit Extract (as BioPerine®) (5 mg) does not have a direct impact on performance. However, what it does do is improves the bio availability of the other ingredients.

How is Jym Pre Workout Different From Others?

Many of the supplement companies out there burst on the scene with their newest creation.

They have terrific marketing campaigns and often times make claims that their product is the game changing breakthrough. Bodybuilders and fitness devotees have been waiting for.

Jym Pre Workout formula does not have any “Proprietary Formulas”. Those are supposed to make it look like they’ve got a true breakthrough supplementation they don’t want to reveal what is in it.

Unfortunately, when those things are tested out in the lab, they fall short.

They may have a handful of effective ingredients. Sometimes they are in lower dosages that would be ideal. They don’t have a scientifically selected group of 13 supplements in just the right dosages to maximize effectiveness.

If they did they would have to charge more money for their product because it cost more to add all those ingredients.

Another thing some supplement companies do is combine ingredients and call in “concentrate”. If you look at the size of the scoop in the container, it is very small. In Jym Pre Workout the scoop is big. It holds 26 grams. How could others contain the dosages that Jym does? No can do!

                                      Who Formulated Jym Pre Workout?

Jim-Stoppani
Jim Stoppani, PhD

Jim Stoppani, PhD is my go-to, science-based expert when it comes to exercise science, sports nutrition and supplementation.

As explained on his website, Dr. Stoppani received his doctorate in exercise physiology with a minor in biochemistry from the University of Connecticut. Following graduation, he served as a postdoctoral research fellow in the prestigious John B. Pierce Laboratory and 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.

He’s written and edited various top industry periodicals and books. He’s trained celebrities like The Rock, LL Cool J, Dr Drey and more. He’s helped millions through his various platforms online. He has over 60,000 in his Facebook group.

And as he says on his website, 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.”   https://everipedia.org/wiki/lang_en/jim-stoppani

How and When do You Take It?

That may seem like a silly question, but, it’s an important question to answer if you are going to maximize the potential of formulation. Notice the directions: As a dietary supplement mix one scoop in 12-32 ounces of water and drink 30-45 minutes before workouts. Consider mixing it 10-15 minutes before drinking. Also consider drinking it over the course of 15-30 minutes.

Initially use 1/2 scoop or less to assess tolerance. Once tolerance is assessed take no more than 1 serving. To avoid sleeplessness do not consume within 6 hours of bedtime. For better results consider using Post Jym Active ingredients matrix after workouts.

                                                      Final Thoughts

I use Jym Pre Workout. I’ve used many pre workout powders and drinks over the years. This is the best one for me that I’ve ever used.

However, some people have complained of getting the Jitters.  And, some people don’t like some of the flavors.  It is more expensive than most other pre workout products.

To me, It tastes very good.  I get fantastic focus.  I have lasting energy to go to failure on every set.    There is probably always some new ingredient that will make it even better.  It’s my go-to pre workout drink.  That’s the best recommendation I can give it.  If you’d like to try it, click on the picture for either the 20 serving or 30 serving container.  It will take you to the correct page on www.bodybuilding.com.  I can’t find it cheaper anywhere else but they will match the price if it’s ever sold for less anywhere else.

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!

By the way, Jim Stoppani’s scientifically designed workouts are amazingly effective too.  The pic below was when I was near the end of doing his 12-week “Shortcut to Size” workout.  I’m in my 60’s.  The Pre Workout drink helped too!

Jym-Pre-Workout
Jym Pre Workout 30   Servings
Glenn-at-the-gym
Glenn at the gym

How to Get Stronger With…

5 TIPS. I am going to share with you 5 tips that can dramatically improve your results without having to spend anymore time working out. Let’s say that you workout 45 – 60 minutes 3 times weekly. That may be at a gym or it may be at home. You may be using resistance bands, body-weight or TRX to do your at home workouts. Or, you may be using free weights or machines at the gym, Regardless, if you will follow through and execute what you learn from this article,  How to get stronger with these 5 tips can help catapult your results to higher levels without spending any more time working out than you do now.

If you don’t workout at all, then my statement above doesn’t apply. However, if you have worked out in the past and were disappointed with your results, then I hope you’ll apply these techniques and see a dramatic improvement.

Same-Age-Different-Choices
Same Age – Different Choices

Periodization

Periodization means regularly changing aspects of your workout. So, you’ll do exercises one way for a ‘period’. Then change.

When I first started working out with weights someone taught me some exercises and reps. So I did them and started getting results rather quickly. So, I kept doing them and doing them. I kind of thought, “If it ain’t broke don’t fix it.”

Well after a while I learned that my “don’t fix it” idea was “stinkin’ thinkin'”. I needed to give myself a “check-up from the neck-up”. As your body gets accustom to the exercises, the amount of weight and the amount of reps your progress slows. It slows before you even realize it. However, if you keep going that way, you’ll plateau.

Periodization overcomes the slowing of progress by keeping the body surprised. Let’s say you do your exercises one week with relatively light weights and high repetitions, in the 12 – 15 rep area.

The next week you add some weight and reduce the reps, say to, 8 – 12 reps. The third week you go with yet a little more weight, 5 – 8 reps. And, if you really want to build some strength, you’ll go with a bit higher weight in week 4 which you max at 5 – 8 reps.

After 4 weeks, you change the exercises you are doing to work the same muscle groups.

That periodization shocks the body such that it goes with maximum urgency to repair the breakdown which happens from resistance training.  If you build Periodization into your workout plan after 4 weeks you’ll already feel and see the difference.  After 8 and 12 weeks, you may be amazed.  How to Get Stronger with 5 TIPS.  Work all 5 and they will work synergistically to compound your results!

Rest-Pause Sets

Rest-Pause Sets work like this: At the end of your set when you have reached technical failure and cannot get even 1 more repetition, you put the weight down, pause for 15 – 30 seconds, then one last time you do as many more reps as you can. I pause for 15 seconds and can usually only get another 4 reps after the pause.

Old-Guy-Cartoon-Overhead-Press
Old Guy Doing Single Dumbbell         Overhead Press

 

This one thing, done on the last set of each exercise will do amazing things to increase your results in gains for muscle and strength. It only adds about 30 – 45 seconds of additional workout time per exercise.

Drop-Down Sets

Sometimes called simply, “Drop Sets”, they challenge the muscles in a similar yet different way as Rest-Pause Sets. Drop sets are performed when you’ve reached the very last rep you could do, then drop down to a lower weight and crank out as many repetitions as you can until failure.

There are many, many ways to do drop sets. I will recommend you do it like this: Suppose you were doing dumbbell curls with 30 pound dumbbell in each hand. When you reached failure, you’d set down the 30 pounders and pick up 17.5 pounders. Man you will feel the burn!

I recommend for most of my readers that you only do this on the final set of your exercise.

PERIODIZATION WITH REST-PAUSE AND DROP-DOWN SETS – Week 1, use Rest-Pause Sets at the final set of each exercise. Week 2, use Drop-Down Sets. Continue to alternate those for maximum results.

Senior-Bodybuilder
Senior Bodybuilder

 

Time Under Tension

Have you been to a gym and see a guy doing bench press, allowing the bar to come down where he bounces off his chest? Or, maybe you’ve sen someone doing dumbbell curls and they are swinging with their entire body to get those dumbbells through the entire curl. While, there is a place for doing those kinds of sets, for us old guys… no. It’s less safe because you’re using heavier weight than you can lift with proper form. That increases your risk for injury. For maximizing growth in muscle and strength keeping the muscles under tension 100% of the set in HUGELY more effective if you want to grow.

When you are doing an exercise with weights, you want to keep tension on the muscles being worked 100% of the time of the set. For example: However, if you are doing barbell curls you start the movement with your arms extended downwards. There should be tension on the muscles from the very start. Stand straight. Do not move your body to create momentum. Make the arms do it all. Keep your abs flexed which will give you the rigidity so you won’t use other parts of your body. Keep the muscles tense and challenged the entire way. Pause for a one count at the top, squeezing your bicep as hard as you can. As you move the weight back down maintain a controlled pace, don’t let it drop down and bounce it back up.

training-with-resistance-bands-2
Maximizing Time Under Tension

However, if you have been working out with weights and didn’t know to maximize the muscle’s time under tension you’ve been using heavier weight than you should. For example, if you were curling a barbel of 60 pounds you might find the best weight for you to maintain time under tension to be 30 or 40 pounds. However, if you want more growth and better gains forget about the ego charge of lifting heavier poundage. At our age that should be pretty easy?

Consistency 

Consistency definition – “conformity in the application of something”

I can’t overstate the importance of this. Suppose someone decides on a workout plan that is designed for 3 times per week, 45 minutes per session for 90 days. If they execute the plan 100% they will get 100% of the possible results But miss 10% of the workout sessions through the course of the 90 days they will get less than 90% of the results they could have gotten. Let’s say they miss 4 days, about 12% of the sessions. They will likely get somewhere around 75% of the results they would have achieved. The drop off in results is disproportionate to the lack of consistency.

If you are new to fitness and resistance training you can learn about the types of equipment that are especially well suited to older guys like us, check out my article to find the equipment that is safe AND effective:  Exercise Equipment for Seniors

Old-Man-84-deadlifts-405
Consistency Yields Results – Old Man 84 deadlifts 405

What ever your workout plan is going to be for 60 or 90 days. Do everything you can to show up 100% of the time. When you don’t feel like it, show up anyway. However, if you will be traveling, either bring resistance bands or TRX to work out or find a hotel or health club you can work out at.

However, if you have chosen an effective workout plan, then, work that plan 100% and the plan will work.  If you’d like some more guidance for choosing a workout plan as an aging guy, click on the link for a terrific article on bodybuilding.com titled: What’s the best Workout for Seniors?

It bears repeating: Consistency definition – “conformity in the application of something”

However, if you go to bodybuilding.com by clicking on the following link, you’ll be able to see many, many plans. You should be able to find one that fits your unique needs: BODYBUILDING.COM

[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!]

Final Thoughts

Remember this:  If you want to gain strength, work these tips into your workout plan.  If you commit to 60 days in your workout plan, you will become a living testimony so others can learn How to Get Stronger With THE 5 Tips above work synergistically to achieve dramatically better results. However, if you do any type of resistance training now, incorporate the 5 Tips for 60 days, measure your improvements and prepare to be surprised. However, if you are going to start working out with any type of resistance training, be sure to put the 5 Tips into action and you will exceed your expectations.

BodyFit Fitness App:  I’ve been using this app for quite some time.  In my opinion it is the #1 fitness app to support, educate and inspire you in your fitness journey.

I pick whatever plan I want:  Workout Plan and accompanying Meal Plan.  When I’m at the gym I click on the app and it takes me to my workout plan.  It guides me every step of the way.  It makes it SO easy!  If you’d like to try the FREE TRIAL, just click the following link:

BODYBUILDING.COM

However, if you have any questions, I will be happy to help in any way I can. I welcome your questions and comments in the section below.

Glenn
Glenn

Muscle and Fitness

Gaining Muscle is a vital part of a fitness program for men as we age. A program of muscle and fitness is even more important as we grow older than it was when we were young bucks. There are MANY BENEFITS OF GAINING MUSCLE as we age. If you wish to pursue fitness you must include resistance training for muscle growth and strength.

Benefits of Developing Muscle and Fitness

  • Feel better
  • Improves bone density
  • Increased metabolic rate (you burn more calories even when at rest)

    Strong and Fit
  • Better cardiovascular health (less likely to suffer from heart disease)
  • Improves tendons and ligaments
  • Improves sense of well being, confidence and mood
  • Improves flexibility and balance
  • Enables activities that other aging men can’t do because they lack the strength and flexibility
  • Improves brain function
  • Strengthens immune system
  • Reduces likelihood of diseases associated with aging such as obesity, diabetes, Alzheimer’s
  • Better quality of life

So, imagine someone offers to magically endow you with the list of benefits above in your 60s and beyond. Are there any of those benefits to which you would say, “Nah. I don’t want that. I’m good.”?

Reasons for Muscle Loss as we Age

It is estimated that for each decade after 30 years old, we lose 3 – 5% of muscle. There are things that can contribute to and even accelerate that loss:

  • Aging – As I mentioned above 3 – 5% muscle loss every 10 year

    old-man-jumping-rope
    Need resistance training or we start losing muscle as we age
  • Sarcopenia – It is a syndrome characterized by progressive and generalized loss of skeletal muscle mass and strength with a risk of adverse outcomes such as physical disability, poor quality of life and death. The onset of the syndrome is primarily among the elderly, older than 65 years of age.
  • Inflammation – It is what happens in the body in response to injury, infections or toxins. When those things occur in the body, the immune system triggers a response to heal the malady. As the healing takes place the inflammation diminishes.
    • Chronic inflammation increases as we age. It may be caused by obesity, unhealthy diet, smoking, excessive alcohol, excessive stress or other types of toxins. It causes aches and pains in joints and other parts of the body. Additionally, chronic inflammation can lead to the onset of various diseases such as diabetes, obesity, arthritis, heart disease and asthma.
  • Couch Potato Lifestyle – If one wishes to gain, rather than lose muscle they will have to avoid a sedentary lifestyle. It requires activity and resistance training.
  • Inadequate nutrition due to poor diet
  • Extreme Stress

Never Too Late

The March 13, 2020, publication of Men’s Health includes an article titled, “You can Still Build New Muscle in Your 60s and 70s, Says Science.”

The article sights a study published in “Frontiers in Physiology”. The study compared the muscle building ability in two groups of men in their 70s and 80s.

One group was referred to as “master athletes”. They were life-long exercisers. The other group was made up of men who had never exercised seriously.

The scientists thought the “master athletes” would have a greater capacity for building new muscle. They were wrong.

The study proved that the men who had never exercised with any seriousness “had an equal capacity to make gains, proving that it really is never too late to feel great. You just need to train smart.”

Old-Man-84-deadlifts-405
Old Man 84 deadlifts 405

 

Strength Training Seniors

OK. Have you decided to begin, or further, a journey into fitness which will include resistance training? Whether you have resolved to become part of a growing number of strength training seniors, or whether you are still in the “thinking about it” stage, I’ll share some important steps to take to help your journey be successful in every way. Don’t just go down to your local health club and start using some various exercise equipment. You’ll likely fail two ways: quickly and permanently.

There are 3 key pillars, if you will, to getting the most progress toward becoming wonderfully fit, feeling and looking great.

old-man-doling-lat-pull-downs
Old Man doing lat pulldowns
  1. Fitness Goals
  2. Meal plans & Supplements
  3. Workout Plan

If you don’t have these 3 you won’t come close to achieving what you’re capable of. For every hour of time you invest, you will get a much greater return on your investment. I’ll show you and provide the guidance to make getting the 3 pillars in place, much easier than you might think.

Fitness Goals

What is it you want to aim for? You will achieve WAY more if you have some measurable goals. Following are some examples:

  • Your body’s percentage of muscle
  • Your body’s percentage of fat
  • Goals for lifting specific amounts of weight
    Set-Goals-and-Plan
    Set Goals and Plan
    • # of pounds for bench press
    • # of pounds for dead lift
    • # of pounds for leg press
    • Etc.
  • Pounds of total body weight
    • (Be careful with this one. Muscle weighs more than fat. So, when you weigh yourself on the scale, you may not think you’re losing the weight you were hoping to. If you’ve lost fat and gained muscle your total body weight may not reflect your advances in fitness.)
  • Waist size
  • Able to fit into certain clothes you can’t wear anymore

Goals must be written down and charted regularly. There are apps today you can download on your phone that make this super easy, even fun.  I use “BodyFit” from bodybuilding. com.  You can click the following link if you’d like to check it out and take advantage of a free trial:        BODYBUILDING.COM 

This effort is rewarding and it is a necessary part of a successful fitness program.

Meal Plan and Supplements Made Simple

There are several ways to go with this, determined by your personal needs and preferences.

What’s important to know, that being truly successful in reaching your fitness goals is you need a structured plan. Do you know the saying, “If you fail to plan you plan to fail”? That’s how it is with the 3 key pillars of a fitness plan.

What I do to make this as simple as I can for myself is, go to the website that is the internet’s go-to resource for all things fitness. They have countless meal plans, meticulously developed to help you reach your fitness goals. Find the plan that’s best for you and follow it. They even provide shopping lists and anything else to help make it as simple and do-able as possible. I pay $3.99 per month for upgraded access to most things on the site. I get the very best of everything I need to help me reach my fitness goals. All the major brand supplements with a guaranteed price match. The site is bodybuilding.com. If you click on the following link it will take you to the correct page:  BODYBUILDING.COM 

Affiliate disclosure:  Any/all of the links on www.fitness-for-men-over-60.com are affiliate links of which I receive a small compensation from sales of certain items which means that I may earn a commission if you click on the link or make a purchase using the link.  Prices are exactly the same for you if your purchase is through an affiliate link or a non-affiliate link. You will not pay more by clicking through to the link.

Workout Plans

  BODYBUILDING.COM is also where I get workout plans. There are countless plans, categorized to help you meet your fitness goals. The following link will take you to the right page to find out more:

In a recent post I explained the kinds of workout equipment that would be both effective and safe for seniors. You can see that by clicking on this link: Exercise Equipment for Seniors. Some equipment can be used at home. It takes up very little room, is portable, safe and effective. The other equipment will be found in your local gym or health club.

training-with-resistance-bands-2
Training with Resistance Bands

 

Final Thoughts

The topic for this article has been the incorporation of resistance training. Muscle and Fitness go together like peanut butter and jelly.  If you have one without the other, it’s good but not nearly as good as having them together.

In a future post, I’ll address the importance of cardio. To look at workout plans on bodybuilding.com just click on this icon below:

I recommend you look for a plan that has one of the following approaches:

  1. Weights 3 days per week/Cardio 3 days per week
  2. Weights 4 days per week/Cardio 2 days per week

Remember:

  1. Set goal(s)
  2. Have a plan for meals and supplements
  3. Have a structured workout plan that can work with your weekly schedule.

Please share any comments or questions in the Comments section below.  If you have questions I’ll do my best to get back to you within 24 hours..

Glenn
Glenn