Tag Archives: fitness over fifty

A double World Championship – and another retirement!

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MPW1402I came first in both the Muscle Model and Fitness Model categories, both for the over 50 age group of course!  It was an amazing experience, a draining day with some heavy preparation involved on both training and nutrition fronts over the previous 6 weeks, but well worth it when the results were announced at 10pm.

I’ve decided to ‘retire at the top’ and don’t plan on competing again – I have to say that ‘never’ is a big word, but I can’t see me changing my mind at this point.  I’ve had a great few years on stage, made some great friends doing it, and have accumulated a few British Championship and runner-up World trophies.  But now I have the double World Championship – with the biggest trophies ever! – I am happy to move on from posing competitions.

I’ll still be involved in fitness – in more and bigger ways than before, in fact – but the trophy cabinet is now full.  Many thanks to Angie Weston , Audrey Kaipio and Matt Marsh, plus everyone else I’ve met both backstage and onstage at Miami Pro, all of whom I hope to meet again in the gym someday!

Lower Slower

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My blog this week looks at something I see taking place every day in the gym (yes, I do go every day at the moment). It’s a bad habit which people slip into, and I hope I can correct a few with these sentences.

It’s to do with the speed of performing any exercise. This really relates to any resistance exercise, whether it’s with dumbbells, barbell, cable machine, fixed-path machine, Smith machine or anything I’ve forgotten. Oh yes, body weight too.

It’s the principle of ‘lower slower’, a term I came up with to describe that the lowering phase should be executed more slowly than the lifting phase. Every resistance exercise has a lifting phase – technically called the concentric phase – and this is when you are pushing the weight up – such as standing up in a squat, pressing the bar in a bench press, sitting upwards in a floor crunch or curling the dumbbell towards you in bicep curl. This phase can be seen as moving the weight in the opposite direction that gravity wants to move it, and isn’t the bit I’m talking about, so I’ll move on.

The other phase is the gravity resisting phase, what happens as the weight lowers. I see many people struggle on the lifting phase, then let gravity take the weight downwards again, without any work for the muscle in that second stage. In fact, this phase – if timed correctly – is more beneficial for strength and muscle building than the lifting phase. And the correct timing I’m referring to is for it to be slower than the lifting phase – at least twice as long per rep.

The lowering phase is called the eccentric phase, technically, which is a term I hate as it sounds like it’s for weirdos only. I’ve also seen it referred to as the ‘anti-grav’ phase, which is nicely Star Trek I guess, but does get a few raised eyebrows. And not just from Mr Spock. So I tend to stick with the term ‘lowering phase’ – easily identifiable as the opposite of the lifting phase.

In some exercises, the lowering phase needs to be thought about, as it may be slightly counterintuitive. For example, the lowering phase of a lat pull down is as the bar goes up – it’s the weight stack that is lowering at that time. Similarly, on a tricep push down on a cable machine – the weight stack lowers as the hands go upwards, and it’s this lowering of the weights that makes that the lowering phase.

By lowering quickly, and letting gravity do all or most of the the work for you, you are missing out on most of the benefit from performing the rep in the first place, as I said before. But worse may be to come – how does a rapid lowering phase usually end? Maybe with a slam into the ground or bang on the weight stack of a machine, or perhaps a sudden jolt on your body’s anatomy as you halt the rapid movement pretty violently. The first offers no benefit to the body, the second is potentially seriously injurious.

The number one offending exercise is probably the deadlift. I’ve seen some people really struggle to lift the bar to back-straIght position, then just drop the thing. Apart from the effect that has on the other gym users (and the structure of the building), they are missing out on so much of the benefit they are aiming for. Much better to use less weight, lift as before, then lower slower to within a nanoprobe’s distance of the floor, then commence the next rep.

So, for the next few times you are undertaking a resistance exercise, think of the lowering phase, and how you can do that more slowly. Lower slower, my friends. Have a great weekend, live long, and prosper.

Getting the approach right

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For this week’s blog, I thought I’d share an email I received earlier this week from a chap called Kevin and my response.  It’s about medical suitability for exercise, and some overall guidelines on nutrition and activity for someone of 50+.  It’s really about getting the approach right in this fitness-up, fatness-down personal project.

I’m blogging this as I hope my comments will be appropriate for a wider audience, perhaps including your good self…

Any questions or comments welcome, as always, on Chris@FitnessOverFifty.co.uk

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Kevin wrote:

Hi – I’m 52 and l used to smoke heavily but quit 6 years ago. After that l put weight on (4 stone) which was due to a combination of beer, junk food and not doing anything to burn off calories. My job is not physical either. I am now dieting and eating a healthier diet of meat fish veg and salad. I have lost a stone in the past month but l want to lose more and get fit. This is not a fad/new years resolution but a serious attempt to change my lifestyle. The main worry is am l eating enough and will exercising now at my age be dangerous, do l need to take medical advice?

Regards

Kevin

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My response:

Hi Kevin

Many thanks for getting in touch.

If you’ve any doubts about your suitability for exercise, you would always be wise to seek medical advice.  Any personal trainer – such as me – would ask you to sign an industry-standard medical declaration in advance, and that declaration asks you to self-assess your suitability, and asks you to seek your doctor if you’ve any doubt.  In addition, any decent personal trainer will discuss your response to this questionnaire, even if it is perfect (actually, especially it is perfect) to ensure that the trainer is happy with the responses given.  There will once again be the advice given that even though the form indicates nothing of alarm, medical clearance should be sought if there is any concern or doubt.

However, if your underlying health is good, you have no medical conditions, and your blood pressure is in the normal range, then it’s likely that you’ll be fit for exercise.  But start slowly and build up – you aren’t in your twenties any more, and the body doesn’t take as well to adaption to and reaction to stresses at your (and my age) than it does for those half our years and less.  Take any ache seriously and take a day off exercising where it hurts.  I’m a big believer in listening to your body, a skill we all have but sometimes don’t use   But, just to confirm, once again, see the doctor if you’ve any doubts.

It sounds like you have adopted a much healthier diet, which is great, and the foods you mention are indeed the right way to go.  My nutrition advice, in one sentence, is to cut the calories overall, and within that, cut the sugar, other ‘fast’ carbs and saturated fats the most, and fill in some of those calories eliminated by upping the protein.  Beyond that sentence, maybe add some extra protein in the shape of a protein shake.  Meat or fish, both with loads of green veg and/or salad is a winning combination for dinner.

On the exercise front, combining your new diet with moderate cardio exercise is good for losing fat.  And the ideal time to do cardio is first thing in the morning, pre-breakfast, therefore continuing the body’s overnight fat-burning period.  If you do this, some black coffee or a fat burner (I can recommend one) would be ideal to take beforehand, but don’t have anything with calories (such as milk or sugar) prior to the cardio, and of course keep hydrated. Come back to a good breakfast with protein as well as carbs after.

Make sure you are doing some resistance training too (weights or weight-simulating machines) to add back some of the muscle that you will probably lose with the diet and as part of the cardio.  This is best later on in the day, and try to do this at least two or three days per week. If you only do this once or twice per week, do exercises that cover the main muscle groups only across the whole body (chest, back, quads, hamstrings), ideally with compound (multi-joint movement) exercises.  If you can do three or more sessions a week, then something more complex on a body-split basis is appropriate, and you can probably add in dedicated biceps, triceps, shoulders and calf work as well as abs training to those bigger muscle groups, and add some isolation training to the compound moves.

There’s a lot more on all these aspects on my web site – which I encourage you to look at.

Finally, if you’d like something more personally tailored to your needs, I offer a one-to-one Skype consultancy session that may help, or we could meet in Central London for an hour, or longer if you want have a Personal Training or in-gym Fitness Consultancy session.

I hope this is of help to you, please let me know how you get on or if I can help further.

Chris

I want to tell you a story…

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Well, its not any story, its actually my story.

I’ve created a article for a Los Angeles-based web site called MyFitTribe, as they were keen to tell the world about an obscure 57 year old Englishman that they know.

Depending on how well you know me, and how many of those nearly three-score years  I’ve spent in your company, you may already know some of the info in the article.  Whether its all new or not, I hope its of interest.

My thanks, of course, to MyFItTribe for asking me to do this.

Enjoy the article, any questions or comments as always, please, to Chris@FitnessOverFifty.co.uk

I’ll be back with more blogging next Friday (probably…).  And, as usual, have a healthy and fit sunny weekend!

Chris

Its the final countdown…

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My blogs usually take the form of advice or suggestions, based on something I’ve discovered, or answering a question, or another form which I believe is of general interest.  It’s not usually about me, but this one is an exception, its all about me – but I still hope its of interest to others.
The reason for this self-centredness is that its just four weeks to go until my World Championships Fitness Model appearance on stage at the Miami Pro.  As a result, training and nutrition are both stepped a notch from this week.  I came 2nd in my age group in the same World Championship contest last year, and – guess what – I’d like to do one better in 2014!
So here are the key things I’m changing to my fitness routine.  And if you’re looking to step up your performance for a big event too, then maybe this could be of value to you.
Firstly, on exercise.  yes, morning aerobic system exercise every day, if possible.
And afternoon/evening resistance training is now ideally 7 days a week from now on, rather than the 5 days up to this point.  Cycling around Arms, Back, Chest, Delts and Elevators, then back to Arms again.  Elevators?  My word for ‘Legs’ in my alphabet-obsessed brain.
When is a weights rest day, I hear you say?  None are actually scheduled as such: but the upper body gets a rest when I do Elevators!  And the legs get a rest when I do an A-D bodypart.
On the nutrition side, trying to keep the sugars and fast carbs to twice a day – after training and at breakfast.  Overall calories are down, but within that, protein and unsaturated fats are up – can’t go wrong with grilled meat from the table-top grill and green veg!  I’ve not swung totally pro-saturated fats like many have in the fitness field – I still think they make you fat, so I keep off them (as I do sugar) but not to the extent it harms the protein input.
I knew you’d ask about beer and wine – well red wine is good for a couple of glasses a week, and I won’t be restricting that.  Beer is tough, I’ll cut it down some, but an exception is always made if it is of truly superb quality or exceptionally rare… – and combined with a social occasion that really merits it.
As I said, four weeks to go, and bodyfat to come down from 12% to 9% if I’m going to do well on stage on April 6th.  I hope the above steps will all contribute to that.  Wish me well for the final run-in…

The story of Anne and Eric

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It’s Valentine’s Day as I write this, so I thought I would tell you about two good friends of mine, Anne and Eric. Very much in love with each other, they’ve also been just a little bit too much in love with fattening foods over recent years.

Five months ago, they jointly decided to do something about this. 50 year old Eric, at 5 feet 10 inches, weighed in at 260lb (118kg), and had just received a health warning from his doctor. The medic had noticed increasing levels of bodyfat in Eric over the years, and had just seen the LDL cholesterol, blood sugar and triglyceride numbers all outside the recommended levels. Blood sugar indications had put Eric as pre-diabetic.

Anne had recieved no such warning, but at 203lb (92kg) for her 51-year, 5 feet 9 inch frame, she also knew that she had some weight to lose. By both having the same weight loss objectives, and following similar programmes, they knew they could be mutually supportive and increase their chances of success.

So they took on the services of a dietician, and followed the prescribed diet carefully for those five months. Weekly meetings with the dietician ensured they continues to progress, and as Eric now says, they didn’t want to let the dietician down as well as themselves by having unsuccessful weeks.

Their diets were pretty extreme. In summary, they eliminated sugar and other simple carbs from their diets, and kept fats to a low level too. Protein was kept relatively high – but only high relative to the levels of carbs and fats, not high in absolute terms.

The key principle behind the diet uses a body process called ketosis, and here’s a simplified version of the theory. The body employs energy from three reserves created from the food eaten: carbohydrate – stored in the form of glycogen – protein and fats. In activity, first the body uses its glycogen reserves as fuel. Once this supply is exhausted, It turns to using fat and some protein as the fuel source following on from the depleted glycogen. Looked at another way, once there’s no fuel in the normal tank, the body turns to the backup full source to keep the engine running.

If simple carbs, sugar, are consumed again, then all fat burning stops – because you’ve put fuel back in the glycogen tank, and the emergency back-up supply (mainly bodyfat) is no longer needed. This state of depleted glycogen reserves, in order to compel the body into consuming its fat and some protein reserve to provide calories, is known as ketosis.

The majority of people rarely enter this ketogenic state – they eat sufficient simple carbs and sugar so that the body doesn’t need to turn to the fat reserve for fuel. In fact, they usually eat more than sufficient sugar and simple carbs so that their weight increases.

Following ketogenic diets requires a big change in mind-set. You have to start thinking of ketosis not as being the emergency, carb-depleted, short-term back-up plan, but as being the regular and normal state of bodily function. This wouldn’t have been a huge shift for the humans of between 10,000 and 200,000 years ago (who hadn’t discovered sugar), but it is for those of today. This idea that ketosis is the correct state to be in, rather than an emergency back-up, is – as I said – a massive mind-shift.

Away from the glance at science, and back to my chums Anne and Eric. Their prescribed ketogenic diets provided 800 calories per day on average. This was a protein-supplement based breakfast, a small protein bar at mid-morning, then a lunch consisting of green salad items, and a single portion of grilled meat or fish, with green vegetables, for dinner. Most green veg and salad items are high in nutrients, low in calories and zero in sugar – so they could be consumed in big quantities on this diet, including the substantial 7 ounces of lettuce they each had for lunch.

It may not sound wonderful, but it did the trick for them. He is down to 180lb (82kg), and Anne is 158lb (72kg) – a substantial weight loss which has pleased Eric’s doctor and has moved all Eric’s parameters back to the normal zone. Both are massively happy with the results, Eric has now reached his target weight and Anne wants to lose a further 13lb to take her to 145lb (66kg).

And they achieved this without exercise. That’s right, Anne and Eric didn’t do any exercise during the last five months. They discussed it with their dietician, who said any exercise beyond the normal activities in daily living was not part of the plan. Anne even cut down the activity of her twice weekly spinning session, in order to comply. The reason for this given by the dietician is that the low caloric input didn’t allow them enough energy for exercise, so therefore they shouldn’t do any.

What do I think? Well, in a perfect world, I would have made some changes. Both Eric and Anne say they have lost strength on this diet, which doesn’t surprise me – for they have lost weight (being fat and muscle), rather than fat alone. If I’d been advising, I’d have added some exercise, a daily session of light cardio and a progressive weight training programme to add back at least some part of the muscle lost, just a few sets of the key compound weight movements with regular, incremental increases in resistance based in improving performance. To fuel this, I would have upped the calories by adding more protein and introducing good fats, increasing the daily calorific value to probably somewhere around double the amount they consumed, changing the exact amounts over the months depending on progress, and with perhaps more food for Eric than Anne.

Away from my thoughts, and back to reality. Eric and Anne are now committed to maintaining their new slimline selves for the future. Eric is happy at a weight of 180lb, and Anne wants to lose a further 13lb to take her down to 145lb. And seeing the results first hand, I’m not going to criticise Anne and Eric’s resolve, commitment and health gains. They’ve done massively well. And, for this Valentine’s Day, they have just as much love for each other as before but less body mass on each of them, resulting in more love per cubic inch, and that has to be a good thing – as well as a corny way to end this week’s blog.

Have a loving, healthy and fit Valentine’s weekend!

It’s not just me then…

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As you probably know, I’m forever going on about the benefits those aged 50+ will get from taking up exercise and adopting a more pro-fitness lifestyle. So, firstly, apologies to those who’ve heard enough of this from me over the past few years!

It pleases me to report others agree with my views. A recent study, results of which were recently published in the British Journal of Sports Medicine and reported by the BBC in the words that follow, agrees with me. Since that august journal is quite possibly not on your reading list, allow me to pass on the key facts.

The study followed 3,500 healthy people at or around retirement age. The conclusion was that those who took up exercise were three times more likely to remain healthy over the next eight years than those inactive. Amongst other problems alleviated by exercise, according to the study, were rheart disease, stroke, diabetes, Alzheimer’s disease and obesity. Those who took up exercise in their middle age and behind were also less likely to struggle with day-to-day activities such as washing and dressing.

After eight years of follow-up, a fifth of the participants were defined as healthy – not suffering from any major chronic mental or physical illness. This group was largely made up of people who always exercised and relative newcomers to exercise. Few of this healthy group were people who did no exercise at all.

Doing regular exercise throughout your life is ideal, say the researchers, but there are health benefits to be had even if you are a late starter.

Lead investigator Dr Mark Hamer, from University College London, said: “The take-home message really is to keep moving when you are elderly. It’s a cliche, but it’s a case of use it or lose it. You do lose the benefits if you don’t remain active.”

In the study, those who had regularly indulged in moderate or vigorous physical activity at least once a week were three to four times more likely to be healthy agers than those who had remained inactive, even after taking into account factors such as smoking. Dr Hamer says physical activity does not necessarily mean going to the gym or going for a run – gardening or walking to the shops also counts.

The Department of Health recommends all adults, including those over 65, do a minimum of 150 minutes of physical activity a week.

Doireann Maddock, of the British Heart Foundation, said: “It’s well worth getting into the habit of keeping active, as we know it can help reduce the risk of heart disease along with many other conditions.

“Every 10 minutes counts, so even hopping off the bus a couple of stops early or taking a brisk walk on your lunch break will help.”

It’s great to see my views endorsed through a scientific study. I’d like to add that some progression is good – if you start doing a bit more walking, then try walking further. If you’re able, them try jogging a bit and progress from there. And if you really want to keep mobile and independently active into your old age, then some resistance exercise is ideal – look at the 20:20 Workout on my website to see one of the the best ways to use 20 minutes of home time each day. It’s on the ‘Workouts – Without A Gym’ tab of www.FitnessOverFifty.co.uk

Does this mean I will now stop seeing it as my job to tell people of my age group how great it is to live a healthy life by dropping the fatness levels and increasing the fitness levels? No chance!

Have a fit and healthy weekend!

Supplement time

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I recently received an email from Kay, one of the readers of my regular articles in ultra-FIT magazine.

Kay asked me: I need answers to question about the role of Testosterone and Growth Hormone supplements efficacy in older people, what is your view? I am a doctor and the Internet publications on the subject are inconclusive. Would adequate protein intake and weight training be sufficient in stopping the muscle wasting of old age?

My response to Kay was:

Firstly on supplements: I’ll say up-front that that I’m not a fan of too many supplements, I believe that most people should concentrate on getting their diet right first. Supplements are only a valid supplement to a good diet. I wouldn’t touch Testosterone or Growth Hormone, ones you mention. Having said that, I do take three supplements on a regular basis. I choose the ones from True Performance Nutrition, as I am an Ambassador for the brand – I’ve found their products to be the highest quality and generate results, and I am a 100% believer in the people involved in the brand and development of their products.

I take BCAA 4:1:1 capsules which I take before and after training to supply specific proteins to help build and repair muscle. The three BCAA’s are the most fundamental amino acids used by the body for muscle repair and growth, and the numbers 4:1:1 refer to these tablets delivering a four-fold amount of Leucine compared to the amounts of the other two BCAA’s, Isoleucine and Valine. This is the ratio that I believe has found to be the best to promote delivery to muscle cells.

My second supplement is Tri-Creatine Malate which helps the body to deliver energy to the muscles, further assists muscle growth, and also helps control muscular fatigue and pain. The name here refers to the structure of three Creatine molecules linked to one molecule of Malic Acid – a combination determined by the company to be the optimum for delivering results.

Finally on supplements, I like and use the RIPPED product, and use it pretty much daily to help keep body-fat levels under control. I’ve used RIPPED since pre-launch, as I was in the trial group as the over 50′s representative back in September 2012. I now use it most days of the week as my only consumed item before morning cardio – so that’s usually 4 or 5 days per week. In the two-month run-up to my World Championship contest in April 2013, I used it every single day – and am convinced I would not have achieved my lowest ever levels of body-fat that I had at that time without my pre-cardio RIPPED. And even though I’m not heading for another contest at present, I still take it on morning cardio days – and as always come home to a great high-protein, high-carb breakfast afterwards.

I also use Whey Protein Shakes from True Performance Nutrition as part of my regular diet, including that breakfast I mentioned. I don’t really call whey protein a supplement, as such, to me it is basic nutrition, as without protein shakes I couldn’t make the levels of protein that I want to consume daily (delivering 40% of my calories). My favourite flavour is Chocolate Mint, and two scoops stirred into my 60g of breakfast oats, nuts and fruits gives me the protein I need to add to the carbs from the oats and fruits to get my preferred macronutrient split for breakfast. An extra benefit is that it turns the oats into a delicious chocolatey flavour! Another favourite of shakes is Banoffee, which is my preferred post-workout flavour and I take a couple of scoops at that time with an apple and the BCAA’s I mentioned before.

Secondly, on exercise: I’m a massive fan of stopping muscle wastage/atrophy in old age through 40 minutes of cardio and 5 minutes on an Abs:100 set pre-breakfast, then an afternoon or evening resistance training bodypart split workout – cycling around days for Arms, Back, Chest, Delts and Elevators (that’s legs!). For each of those body-parts, on the appropriate day, I do 3 sets of 6 exercises, plus a final set of a seventh exercise on more of an endurance basis. So, for example, that’s 19 sets (spread across 7 exercises) for back in workout B, the same for chest on workout C, and covering all body-parts cycling through A-E, then back to A on day six. All done on an incremental progressive overload basis, where every time I do an exercise I make it that tiniest bit harder than the previous time. Much more on all this on my website.

Thirdly, nutrition: You don’t ask about this subject, Kay, but – in one sentence, keep the protein, healthy fats, natural products and fibre up – and keep the calories down, especially those from processed food, sat fats and sugar.

In summary, I’m a massive fan of stopping muscle wastage/atrophy in old age through good nutrition, daily cardio and challenging resistance training – adding (if you like) reasonable amounts of quality supplements. This forms my recipe for keeping fit into one’s old age.

Thanks to Kay for her question, and everyone please keep those questions coming to Chris@FitnessOverFifty.co.uk – including if anything in the above needs a bit more detail. Have a fit and healthy weekend!