I sometimes get asked if there is just a single workout that I would recommend to work all the key muscles in just one workout. And one that includes some cardio element as well as effort for the muscles.
The answer is that there is – and its the workout I specifically use for a few days before going on stage in a fitness model contest. To me, this workout ticks both boxes – its a perfect whole-body workout – plus a great pre-show conditioning session that works everything to the level I need before that big day.
I’ve spent a few years following various nutrition approaches – from very precise all the way down to totally random! These experiences have led me to devise an approach to nutrition for fitness which is flexible, enjoyable and workable in daily life. It does require a bit of understanding, and there are rules to be – well, if not obeyed, then ‘observed’. And there is a bit of maths involved too – not too much, but counting and multiplying do come into it.
The approach is designed for those who want to increase their fitness levels, decrease their fatness levels and – probably for most – a bit of both. It assumes you are already pretty active and undertake exercise most days of the week.
To save ploughing through some big articles, I’ve put my recommended approach down into two videos; the first describes how the numbers work – calculating calories, grams of macronutrients and timing. The second then takes those ideas further and translates them into real life eating – real meals on a real day on a real test subject (that’s me, of course).
I’ve kept both the detail of the maths and the full calorie and macronutrient breakdown away from the videos – but you can see this, if your geek-level is high enough, on my web site – www.FitnessOverFifty.co.uk then choose Easy Nutrition on the Nutrition tab.
I hope that all works for you and you pick up an approach to healthy eating that can see you through to your fitness goals. Drop me an email if anything needs a chat through!
I’ve been working with the guys at Damart to produce a very quick and easy guide to fitness for the over 50’s – with a few exercise ideas and descriptions of other activities that could assist those (like me) in the better half century of life.
The document is A Damart fitness guide for over 50s and is an introduction to building activity and movement into the lives of those who realise how beneficial exercise can be at this time of life – without getting too much of a glow on and without going to a gym. Take a look and see some ideas that may just help to add years to life, and life to your years.
If you’re been reading much of this site, you’ll know that, since turning 50, I have massively improved my own fitness. It’s now my turn to help others increase their fitness levels which I do through one-to-one training or on-line package sessions.
Click here to see the video which introduces my personal training approach and some of my clients. I hope you find it of interest and relevant to you – please drop me a line on Chris@FitnessOverFifty.co.uk if you’d like to discuss if I could be of help to you in this way. I can help you increase your fitness levels, reduce your fatness levels, perhaps some of both. Adding years to your life, and life to your years, is what its all about – no matter what age you are!
As we get to the start of the year, there’s one anniversary I want to celebrate in fitness from the end of the last one – 2015 marked 50 years since Gold’s Gym in Venice Beach, California opened its doors.
Its one of my favourite places, and to mark that 50, here’s a short video I made there recently about some of the weird and wonderful exercise equipment to be found deep within its cavernous interior. Many thanks to Keith Cormican for the filming.
I had a great day on Monday with Alex Blakemore of Notts TV.
Alex is filming a documentary in a few weeks focussing on people taking up fitness late in their lives, and he asked me to appear – I guess I qualify!
He came to London as a pre-filming introduction, we shared a couple of pretty intense workouts (arms and legs) and a high-protein lunch. And being a trendy young chap, he videod the day and made a vlog from it (its what young people do, don’t you know!).
Take a look at he vlog (link below) – and once you’ve done that, see his other great videos using the link on the comments of this one:
One of the world’s best gyms – probably the very best actually – is Gold’s in Venice Beach in Los Angeles. They have a good yard out the back for working out in the California sunshine – but one problem is they really don’t like filming taking place.
But when I was there with Dan Wynes we managed to sneak a friendly cameraman’s lens through a hole in the fence – giving a very paparazzi and illegal look to what already appears like a jailyard in the first place!
You may have others say that ‘Abs are made in the kitchen – not in the gym’.
Well, that’s not really true. They are actually made in the gym – but they are indeed made visible by what you do in the kitchen. Work in the gym (or on the floor at home) will build those abs, but only getting down to below-average levels of bodyfat will make viewable.
The best abs exercise to show what you’ve built in the gym is without doubt: five sets daily of eating less rubbish!
But you do indeed have to build them – and I’ve written an article about what I’ve found to be the 6 best simple exercises for building the lower abs. On most people, that’s the bit south of the belly button, the lower slabs of your soon-to-be-visible six pack.
The article is in two parts, both on the great Watchfit website – take a look at the articles here:
I hope you find that helps you on the abs building part – now go plan that good nutrition to work on the making-visible part. There’s tips on my website about the nutrition approach you will need, but if you still want ideas, just drop me an email.