As I plan for what I want my future to look and feel like, maintaining my health and fitness is critical. So I’ve designed a 12-month fitness program called Fit at 50.
It’s a simple program designed for men in their 40s and 50s that follows basic principles, with a ton of tools and guidelines for anyone who wants to excel with the “kids.” Here are the program pillars:
If you’re not going to compete in the Mr. Olympia contest this year, no need to go for your heaviest weights each day. Be smart. Keep it simple. Stay healthy.
You may want to lose weight, get stronger, lean down, or pack on some muscle. You may want to do all of these! What matters is that you know. For me, it is leaning down from 16% to 12% body fat while repping my actual body weight (215 lbs) in the 3 main compound movements: bench, squats, and deadlifts.
Working out is vital to gaining strength. While access to weights helps, a gym membership isn’t a requirement. My gym is a weight rack with a bench and 330 lbs. of plates. Bodyweight exercises are just as good. All you really need is a routine, a location, a series of exercises to build strength, and a rhythm you can commit to over time.
I studied nutrition at Harvard. While there are a ton of variables and ratios at the micro level, I’ll keep it super simple: calories=energy.
Your body composition boils down to the number of calories your body needs to support the amount of energy it spends over time. Too many calories will make you gain weight. Too few calories will make you lose weight (and energy).
According to the Journal of Biological Chemistry, the brain and heart are composed of 73% water; the lungs are about 83% water; the skin contains 64% water; muscles and kidneys are 79%.
For optimal health, make drinking water a consistent part of your routine.
It’s not intuitive, but while you may look bigger and feel stronger in the gym working out, it’s not where you gain.
Rest, especially sleep, is where all gains are truly attained. A solid sleep routine leads to better health.
I have much more in the actual program, but these pillars set the foundation for a healthy, strong, active life as you look toward making the best out of retirement or excelling in friendly or professional competitions.
To see my actual workout routine for the next 12 months, including nutrition advice, fitness and stretching calendar, recommendations for best apps, supplements, and much more, sign up for my newsletter and we’ll get the ball rolling with a free toolkit.
If you need anything at all, let me know how I can help.