Science and medicine have proven beyond a doubt that regular exercise increases our longevity. Citing different excerpts and texts would border redundant. So what is your training goal for the long term? Do you know where all this blood, sweat, and tears is taking you? I re-evaluated my regiment a few years ago and here is what I am planning for the future, and I'm not talking 12 weeks to a better deadlift. Let's begin way back when I got my first weight set. All I wanted to do was be able to lift that bar with all the weights on it. Great goal for a 12 year old, but follow my trail to 38 years later.
After a few months of training, I walked into a health food store, this was pre-GNC, and asked the hippy lady at the counter for steroids. I knew nothing of steroids and had heard that the pro wrestlers took them. She gave me an informative lecture that I shouldn't use them unless a doctor was administering them to me. Then came my first ever nutrition lecture I walked away from that store with a can of Hoffman's protein powder, a recipe for a weight gainer shake, the book Weightlifting by Bob Hoffman and a bottle of orchic. My goals as an adolescent were clear-get bigger, stronger, and more intimidating. I have to admit that the hippy lady did know her stuff, plus I had the added bonus of being in puberty. Goal accomplished.
Now at 50, I have never been so far from my uninitiated beginnings yet just a stone's throw close at the same time. I still have goals, the goals now are a bit different. The goal now is to set up my body so that I can do the things I do now but for the next 30 years. The optimum goal for trainees over 40 should be longevity, not only in the gym, but in life. A revised weight training plan, different dietary design, movement based exercise and the top dog daddy for us "masters", restorative practices. I have to note that I need to learn to relax, but that's another story.
Weight training, though I love it, became my nemesis. The very practice that I loved gave me injuries not severe enough for immediate surgery but well on my way to ruining a perfectly good body. Frequent low back spasms, chronic shoulder pain, poor ROM of my elbows, wrists, and shoulders, countless trips to the chiropractor and yo-yo dieting. Half the year I trained like a powerlifter, the other half like a partially insane crossfitter with no guidance. Poor form, crappy workout plans, and eat what I want attitude did not give the results for what I was after. But what was I after?
Most people don't see the future as 30 years from now, 3 months is a more common view because it is almost tangible. I challenge you to look 30 years into your future. What do you see? A person who is actively enjoying every minute here or someone who is in a chair with the TV on or something worse? You can change that image, you can be headed toward that active super senior lifestyle. I've decided to start building my suit of armor, my own protection against degeneration and stagnation that I wish to share.
The first factor is your body composition. Get your head out of your ass, get naked in front of a mirror and be honest with yourself-fluffy 'fake it till you make it' cliches need to take a flying leap right here! Do you need to lose that fat, rehab poorly moving joints, gain muscle? I am focusing on gaining 30 solid pounds of muscle and maintaining it before I turn 60, but that entails losing a percentage of body fat too. The added muscle going into my senior years will benefit greatly but the most important may be the cushioning effect during a fall. Three words here-avoid hip replacement-get it? Find a program that will work for you, weight training is by far the most plentiful and accessible. Bodyweight gyms are an awesome change from the norm. Clubwork and kettlebells are great for strength and movement. Choose your weapon, learn or, as in my case, re-learn proper form and practice the hell out of it! Form is now the king of your training not pounds or reps.
Second factor is your nutrition, eat to help reach the goal. Learn to cook at home, this is a must! If you are too proud, lazy, or feel you can't buck up, it isn't rocket science-do not rely on restaurants to feed you properly. I worked in the food industry for years, restaurant suppliers can mutilate the most wholesome looking foods! Set up a good diet, avoid the bad food, because you are ultimately going for longevity here, so make sure its nutrient dense. Micro nutrition is vital for homeostasis, a healthy immune system, joint flexibility, and cognitive function (thinking) because what is the purpose of a sound body without a sound mind? Macro nutrition will be adaptable to what your final goal is. Good bye Mickey D's! If you are traveling pack your own food period. I also believe that anyone who is over 40 years old that is able to take creatine should be using it in their supplementation. If you're vegetarian or vegan please note that a bag of popcorn or chips are NOT a meal! Nor are they food. Eating right is easy, it just takes a few minutes to change your life for the better.
The next factor is movement based exercise and restorative techniques. Yoga, a REAL daily stretching program, tai chi, qi gong, flow training, or Indian club exercises. Add something of this nature to your program. I laugh at the guys who bounce through their hamstring stretches in the gym like they think that a few motions gets them warmed up-they are warming up alright-for a cramp or worse yet a tear. Learn to stretch, take yoga etc, use Adex Clubs - they repaired my shoulder. Loss of movement and joint pain should be nearly zero if you begin and stay practicing this into your later years. And the stretching will keep muscles strong and supple even if it is the only physical activity you can do when older.
I cannot say enough about the seriousness of exercise and nutrition and the benefits it has in the general population. A life with little or no medication is possible. A life when the time is available to go places and experience new things is waiting, a life of fulfillment and increasing chances for new adventures well into the golden years. If anyone who reads this still has the attitude that wouldn't know what to do if they retire, take a comprehension class because I just set you up to have a door open to a great journey that few follow. Growing old isn't for pussies. don't take it lying down!
After a few months of training, I walked into a health food store, this was pre-GNC, and asked the hippy lady at the counter for steroids. I knew nothing of steroids and had heard that the pro wrestlers took them. She gave me an informative lecture that I shouldn't use them unless a doctor was administering them to me. Then came my first ever nutrition lecture I walked away from that store with a can of Hoffman's protein powder, a recipe for a weight gainer shake, the book Weightlifting by Bob Hoffman and a bottle of orchic. My goals as an adolescent were clear-get bigger, stronger, and more intimidating. I have to admit that the hippy lady did know her stuff, plus I had the added bonus of being in puberty. Goal accomplished.
Now at 50, I have never been so far from my uninitiated beginnings yet just a stone's throw close at the same time. I still have goals, the goals now are a bit different. The goal now is to set up my body so that I can do the things I do now but for the next 30 years. The optimum goal for trainees over 40 should be longevity, not only in the gym, but in life. A revised weight training plan, different dietary design, movement based exercise and the top dog daddy for us "masters", restorative practices. I have to note that I need to learn to relax, but that's another story.
Weight training, though I love it, became my nemesis. The very practice that I loved gave me injuries not severe enough for immediate surgery but well on my way to ruining a perfectly good body. Frequent low back spasms, chronic shoulder pain, poor ROM of my elbows, wrists, and shoulders, countless trips to the chiropractor and yo-yo dieting. Half the year I trained like a powerlifter, the other half like a partially insane crossfitter with no guidance. Poor form, crappy workout plans, and eat what I want attitude did not give the results for what I was after. But what was I after?
Most people don't see the future as 30 years from now, 3 months is a more common view because it is almost tangible. I challenge you to look 30 years into your future. What do you see? A person who is actively enjoying every minute here or someone who is in a chair with the TV on or something worse? You can change that image, you can be headed toward that active super senior lifestyle. I've decided to start building my suit of armor, my own protection against degeneration and stagnation that I wish to share.
The first factor is your body composition. Get your head out of your ass, get naked in front of a mirror and be honest with yourself-fluffy 'fake it till you make it' cliches need to take a flying leap right here! Do you need to lose that fat, rehab poorly moving joints, gain muscle? I am focusing on gaining 30 solid pounds of muscle and maintaining it before I turn 60, but that entails losing a percentage of body fat too. The added muscle going into my senior years will benefit greatly but the most important may be the cushioning effect during a fall. Three words here-avoid hip replacement-get it? Find a program that will work for you, weight training is by far the most plentiful and accessible. Bodyweight gyms are an awesome change from the norm. Clubwork and kettlebells are great for strength and movement. Choose your weapon, learn or, as in my case, re-learn proper form and practice the hell out of it! Form is now the king of your training not pounds or reps.
Second factor is your nutrition, eat to help reach the goal. Learn to cook at home, this is a must! If you are too proud, lazy, or feel you can't buck up, it isn't rocket science-do not rely on restaurants to feed you properly. I worked in the food industry for years, restaurant suppliers can mutilate the most wholesome looking foods! Set up a good diet, avoid the bad food, because you are ultimately going for longevity here, so make sure its nutrient dense. Micro nutrition is vital for homeostasis, a healthy immune system, joint flexibility, and cognitive function (thinking) because what is the purpose of a sound body without a sound mind? Macro nutrition will be adaptable to what your final goal is. Good bye Mickey D's! If you are traveling pack your own food period. I also believe that anyone who is over 40 years old that is able to take creatine should be using it in their supplementation. If you're vegetarian or vegan please note that a bag of popcorn or chips are NOT a meal! Nor are they food. Eating right is easy, it just takes a few minutes to change your life for the better.
The next factor is movement based exercise and restorative techniques. Yoga, a REAL daily stretching program, tai chi, qi gong, flow training, or Indian club exercises. Add something of this nature to your program. I laugh at the guys who bounce through their hamstring stretches in the gym like they think that a few motions gets them warmed up-they are warming up alright-for a cramp or worse yet a tear. Learn to stretch, take yoga etc, use Adex Clubs - they repaired my shoulder. Loss of movement and joint pain should be nearly zero if you begin and stay practicing this into your later years. And the stretching will keep muscles strong and supple even if it is the only physical activity you can do when older.
I cannot say enough about the seriousness of exercise and nutrition and the benefits it has in the general population. A life with little or no medication is possible. A life when the time is available to go places and experience new things is waiting, a life of fulfillment and increasing chances for new adventures well into the golden years. If anyone who reads this still has the attitude that wouldn't know what to do if they retire, take a comprehension class because I just set you up to have a door open to a great journey that few follow. Growing old isn't for pussies. don't take it lying down!
