Podcast Transcripts

First Steps

Yes, you are not getting any younger and you don’t need to hear that.  It happens to the best of us, but it can be the best time of your life…….after 40, or 50, or 60.

 

 

FEATURED

The Challenges of Turning 40 – Rob Griffin – Episode 2 Transcript

the challenges of being in great shape when you’re younger and then turning 40

How Do I Get In Shape? – Justen Smith – Episode 3 Transcript

Justen Smith is a trainer that trains the whole body, not just the physical parts.

How Gluten Can Affect You – Mike Turner – Podcast Episode 1 Transcript

Podcast Tune:                   (singing)

W Tucker:                          This is W Tucker, and welcome to the Healthy and Fit After 50 podcast. Let me give a little bit about what we’re going to do. This podcast is designed to help people over 40 who either want to get in shape, stay in shape, and live longer and better. So that’s our motto, live longer and better. And that’s our goal.

W Tucker:                          So, my history is that I’ve done lots of things in life, but always been passionate about working out, and being in shape, and having great health. And so, that’s what I’ve been about.

W Tucker:                          And so, the guests that we’re going to have will be a variety of guests, and they will talk about different aspects of working out, and diet, and health, and all kinds of things. And our guest today is going to talk a lot about his history of running health food stores and being a trainer. And then particularly, his experience with gluten. And gluten is something that a lot of people have heard a lot about, but they don’t necessarily know exactly what it is or how it can affect you.

W Tucker:                          So, Mike Turner is our guest, and he is going to talk about all of that when we get back from this first break. So, we will be back in about a minute.

Podcast Tune:                   (singing)

W Tucker:                          Welcome back. This is W Tucker with Healthy and Fit After 40. And I said After 50 the first time, and I didn’t mean that, but could it be the same. So After 50 is great. After 40 is even better.

W Tucker:                          So we’ve got Mike Turner here today, and I want to introduce Mike and get him to tell us a little bit about his history and the health and fitness industry. And so Mike, introduce yourself and talk a little bit about that.

Mike Turner:                     Great. Thank you, W. I appreciate you having me today. I’m really excited about this show. I think this is great. I think a lot of people can get some benefit out of this.

Mike Turner:                     My background was just playing sports and being an active kid. And then growing up, and played sports through high school, played into college. And then got out of college. And while I was in college, excuse me, let me go back … While I was in college, got introduced to the health food stores, supplements, really getting into the gym, and learning how to work out, and kind of started doing some amateur bodybuilding. And just learned a lot and was around a lot of different types of people. At the gym, you meet bodybuilders, and you meet powerlifters, and you meet moms that have had a few kids, and they’re just trying to keep, do things-

W Tucker:                          So you got into that early in life.

Mike Turner:                     My parents were always pretty health conscious.

W Tucker:                          Right.

Mike Turner:                     If the sun was out, we were out.

W Tucker:                          Were out. Yeah.

Mike Turner:                     They didn’t want you sitting on the couch. So yeah, we were always pretty active.

W Tucker:                          That’s cool.

Mike Turner:                     But didn’t really get into the gym, and training, and health food, and supplements until later into high school and into college.

W Tucker:                          Right, right. So you were an amateur bodybuilder in high school or college?

Mike Turner:                     In college.

W Tucker:                          In college, okay.

Mike Turner:                     Started in college, and then out of college, and pursued that until I was probably 25, 26.

W Tucker:                          So, and then you got into the health food business.

Mike Turner:                     Yes.

W Tucker:                          Sort of accidentally?

Mike Turner:                     Yeah. So I wandered into a health food store one day in Lubbock, whenever I was going to school at Texas Tech, and asked for a job, and needed some money, and didn’t want to be a poor college kid anymore, and ended up getting, securing a position there. And then got certified as a nutritionist while I was there.

W Tucker:                          Wow. So your degree’s in nutrition, right?

Mike Turner:                     Correct.

W Tucker:                          Right.

Mike Turner:                     Yeah, have a Bachelors in Health and Wellness.

W Tucker:                          From Texas Tech.

Mike Turner:                     Mm-hmm (affirmative).

W Tucker:                          Cool. Very cool. So it was natural for you to work in a health food store, right?

Mike Turner:                     It was, yeah. It was. You get the, “Oh, well you’re one of those health nuts.” And I guess I just like health and wellness. I just, if you can do anything, that’s something, a good skill to learn.

W Tucker:                          Sure. So, being in that business, what is the thing that was the most misconception of people who would come into the store?

Mike Turner:                     I’d probably say they just want that silver bullet. They want to come in and say, what can I take without lifting a finger to enhance my quality of life, or to help me lose some weight, or to help me sleep better, or all that? And there’s tons of supplements out there. I love supplements. I think they’re great, for the right person. But, that was the biggest misconception.

Mike Turner:                     There’s two or three things that you have to do, and one of them is eat well. The other one is visit the gym or do some sort of exercise. And the other one is supplement. And you can kind of dabble in all three, or you can do two of them really, really, really well and maybe neglect the third one. And those are all just kind of, that’s … So my biggest passion is solving problems. That’s just whether it’s a health problem, or if you’re paying too much for something, or whatever the case may be. I just love solving problems.

W Tucker:                          So the three things you just mentioned are kind of important for people to stay healthy no matter who they are.

Mike Turner:                     Oh gosh, oh yeah.

W Tucker:                          So you can’t just go to the gym and ignore the other two.

Mike Turner:                     No, no. And depending on where you are in your life, whenever I was in college, girls were trying to look good in their swimsuit for spring break, and guys were trying to good in their swimsuit for spring break. And then when you’re in your twenties and on up, then you get married. And then you want to look good for your significant other. And then when you’re in your thirties, you probably had a kid or two. And now the mom, she’s trying to look good for the dad, and the dad doesn’t want that belly sneaking up on him. And there’s just a lot of moving parts.

Mike Turner:                     And I’m 35 now, and I’ve been pursuing that lifestyle for a while. And I’ve got friends that are significantly younger than me, and they have-

W Tucker:                          Problems.

Mike Turner:                     They have some things that I don’t have to worry about. And by the grace of God and perseverance, it’s led me down that path.

W Tucker:                          Sure. All right. Thank you, Mike. We will be back in about a minute. So, see you there.

W Tucker:                          All right. We are back with Mike Turner. And it’s Healthy and Fit After 40, a show to help you live longer, better. So Mike told us a little bit about his background, and now what I want him to talk about is something that’s very important that most of you have heard of, but don’t know much about, and that’s gluten. And Mike has a very unique experience in his life that has to do with gluten. So, tell us a little bit about that experience. Started in high school, right?

Mike Turner:                     Yeah. So, symptoms of this allergy started whenever I was a junior in high school. And like I said, I played sports. I was really active, and so my body wasn’t functioning properly. I mean, I could tell, like I was a finely-tuned machine, and somebody put sugar in my gas tank.

Mike Turner:                     And so it started off with joint pain, and I was-

W Tucker:                          When you were in sports or …

Mike Turner:                     Yes.

W Tucker:                          … just in general?

Mike Turner:                     Yeah. I still remember being on the football field, being on the baseball field, and my elbow started hurting when I was throwing the baseball, and my knees would hurt when I was running routes for football. I mean, just everything started feeling like I had arthritis. I was 17, 16, 17 years old. So that kicked in and-

W Tucker:                          And you had no idea what was going on?

Mike Turner:                     No. I’m mean, that wasn’t a thing that was widely-

W Tucker:                          Gluten wasn’t … right.

Mike Turner:                     Yeah, nobody knew about it. Now it’s, I mean, everybody knows about it. People that don’t even have to do it know about it, and they just think it’s healthier. And sometimes that’s accurate and sometimes it’s not.

Mike Turner:                     But I got to college and started working at the health food stores, like we talked about. And my manager there at the time, we ate a pizza for lunch, and 20, 30 minutes later I started sneezing just uncontrollably. My eyes starting watering. And he just kind of looked at me, and he’s like, “Goodness, are you okay?”

Mike Turner:                     I said, “Well yeah, I’m fine,” because it was normal to me. This is just what I had lived with for the last four or five years. And he said, “Okay, do you know what gluten is?”

Mike Turner:                     And I said, “No, what does that mean?”

Mike Turner:                     And he said, “Well, after seeing you eat that pizza, I think you may have a gluten allergy.”

Mike Turner:                     And so, we had a local doctor that shopped in our health food store, and so the next time he came in, I said, “Hey, can I pick your brain, and come by your office one day and see you, and we can chat a little bit,” because he was very well-versed in that field.

W Tucker:                          He was a healthy guy?

Mike Turner:                     Yes, yes. He was a more naturally inclined doctor. So I went and sat in his office for 30 minutes one day, and he said, “Here’s a list of all the stuff you cannot eat and drink.”

W Tucker:                          Wow. Wow.

Mike Turner:                     Because I was in college, and we enjoyed ourselves. And he said, “The test to do this is $500.”

W Tucker:                          [crosstalk 00:12:09].

Mike Turner:                     And I said, “I don’t have $500 to spend on this. That’s ridiculous.”

W Tucker:                          That was a test for all allergies? Is that what it was?

Mike Turner:                     It was … more or less, yes.

W Tucker:                          More or less, okay.

Mike Turner:                     Like a-

W Tucker:                          Like a comprehensive.

Mike Turner:                     Correct. Like a panel. And so he goes, “Or the other test is just don’t eat this stuff for a week and see how you feel.”

Mike Turner:                     And I said “Well, give me that one.”

Mike Turner:                     So sure enough, a week later, went back in and saw him, and I said, “Thank you so much for telling me about this. This was incredible.” My joints don’t hurt. I was always very, very thin, and just in that week’s time, and then after that significantly, I started putting on more muscle.

W Tucker:                          Wow.

Mike Turner:                     And it’s because-

W Tucker:                          So it’s this a list of gluten objects and foods?

Mike Turner:                     Yes. It’s not that you-

W Tucker:                          Okay.

Mike Turner:                     Stuff that makes sense to people-

W Tucker:                          So how does he know that? He was just guessing? He was just guessing that was-

Mike Turner:                     No, no, no. This time he knew 100%.

W Tucker:                          Oh, okay.

Mike Turner:                     There’s gluten in bread, pasta, these flours, it’s in beer, it’s in all these things. It’s in a lot of sauces. So, it’s things with sauces or gravies. Sometimes that’s not the first thing you think of, but it’s in there.

W Tucker:                          So you avoided all these things for a week?

Mike Turner:                     Oh yeah, yeah. And it was crazy. At first I was like, well what am I going to eat? I can’t eat bread. I can’t eat sandwiches. I can’t eat pasta. I can’t eat pizza. I can’t drink a beer. I can’t do any of these things. So you kind of revert to what’s popular now is like the keto diet or the caveman diet. And it’s meats, fruits, vegetables, no processed foods. And that’s a big part of it too. So yeah, I started getting on the right track, and eating the right things, and not eating the wrong things. And my goal was to gain 25, 30 pounds of lean muscle over the next year. And I accomplished that.

W Tucker:                          You were able … right.

Mike Turner:                     And something was just, it was the craziest thing I’d ever seen. What people don’t understand, if you’re eating something that you’re allergic to, it’s like getting a little dose of poison, if you think of it that way. So if you said there’s just a little bit of rat poison in that, are you going to go ahead and eat that cupcake? And for a while I was like, “Yeah, give me that cupcake.”

W Tucker:                          Give me that cupcake.

Mike Turner:                     But then after a while, and you deal with the symptoms, I was like, it’s just not worth it. I mean, it just wasn’t worth it to me to feel that lousy. I was young. I should have been in the best shape of my life. And-

W Tucker:                          Especially since you were exercising and-

Mike Turner:                     And it was an uphill fight, and it was just terrible. But after that came around, there was a lot of other things I was dealing with like ADD, or had trouble focusing, or I would read a book and get to the end of the page, and I couldn’t remember what I read. And I think a lot of people deal with just a simple thing like that. And I can contribute all that back to me putting something in my body every single day that didn’t agree with me.

Mike Turner:                     And that’s just something I’ve kind of learned now. Now, if there’s something continually present in my life, I’m sitting here going, “Okay, what am I doing that’s putting this problem in my way, putting this obstacle in my way?”

Mike Turner:                     But, the gluten’s tough. It’s tricky. It’s in everything. There are some things they just add that directly to, to make it last longer on the shelf or to thicken it up. So there’s a lot of different things that do contain it.

W Tucker:                          All right. We are going to come back with Mike in about a minute, and let him finish the story, and talk more about gluten. So thanks, and we’ll see you in a minute.

W Tucker:                          All right, thank you for coming back. This is W Tucker with Healthy and Fit After 40, and that is what we want to do is help you live longer and better. And we have Mike Turner, who is a bodybuilder, health nutritionist, has a nutritional, both a Bachelors and a Masters, right, in nutrition?

Mike Turner:                     I was certified as a nutritionist, so not a true Masters, but a lot of people that are do have Masters.

W Tucker:                          And so, he had experience with gluten, and he just told us about his experience, and we’re going to talk a little bit more about what it is that people should look for if they’re gluten-intolerant, and kind of things that you have learned over the years. So, tell us a little bit about that.

Mike Turner:                     Sure, yeah, absolutely. So, for me in my journey, whenever I realized what was going on, I was an athlete, and I need to perform, and wanted to be healthy in all these different aspects of life. And the first thing I noticed was joint pain. So I was running-

W Tucker:                          And that was when you were in high school?

Mike Turner:                     Yeah, yeah, absolutely. So when I was running, when I was working out, my joints just felt like they were falling apart. And so I’m like, “I’m too young to have arthritis. What’s going on?”

W Tucker:                          So what other symptoms were there besides joint pain?

Mike Turner:                     A lot of gastric upset. So gas, bloating, frequent trips to the restroom. Some people experience constipation. I mean, it can do-

W Tucker:                          So gluten could do a lot of different things.

Mike Turner:                     It can do a ton of things, yeah. And so, that was just your more immediate things that you recognize, people with joint pain, people with their stomach having issues, or they have gas, or they have bloating, or anything that’s digestive-wise. But a lot of people have headaches, or a lot of people have rashes, have terrible skin rashes where they break out. And some people-

W Tucker:                          So do you think other people like you nowadays don’t know what they’ve got?

Mike Turner:                     A hundred percent, 100%, yeah.

W Tucker:                          A lot of people have it and just don’t realize it.

Mike Turner:                     Oh no. And it’s because there’s so many allergens out there. I mean, if a kid goes outside, maybe it’s the grass, maybe it’s tree pollen, maybe it’s flower pollen, maybe it’s dairy, maybe it’s wheat. You have-

W Tucker:                          You may not really know what it is.

Mike Turner:                     Yeah. You have no idea until you do that panel and do a full spectrum allergy test and figure out, okay, what I can have, what I can’t have, what’s dietary, what’s environmental. But I mean, people have headaches, and you can contribute that to removing gluten from your diet. And maybe the headaches go away.

Mike Turner:                     And so, I’m a big fan of trial and error. I want to live it, I want to understand it, and maybe it works, maybe it doesn’t. But at least I tried it. And that was kind of my thinking in all this.

W Tucker:                          So it took you years before you figured out what it was when that doctor came by and said, “Come to my office.” And you cut out the foods that he asked, and all of a sudden you were cured.

Mike Turner:                     Oh yeah. I mean, yeah, it was about a week’s time. Some people take months, some people take three to six months before all that can clear out of your system, and your body, it’s kind of like an autoimmune function. You’re putting in this little bit of poison and this little allergy in there all the time, and your body’s just continually trying to attack it. And until you remove that, things don’t really clear up.

W Tucker:                          So is it only for folks who have an intolerance? So folks who don’t have an intolerance, it’s okay or not? You just think it’s a bad thing, anyway.

Mike Turner:                     So now you’re going to get me into the health nut side.

W Tucker:                          Right.

Mike Turner:                     So, I’ve read enough and done some research to that shows that the wheat that we eat today is not the same wheat that’s present, or that was present in the past, or that’s present in different countries. So in Europe, their wheat that they have over there is really more of like a true wheat, and so-

W Tucker:                          So it has less gluten? Is that what you’re saying?

Mike Turner:                     No, it’s just different.

W Tucker:                          Different, okay.

Mike Turner:                     It’s just a different structure. And here in America, we need a overabundance of food, and so they genetically alter and genetically modify certain crops and certain things to make them last longer to get more benefit out of them so they don’t have as much spoilage. They can sit on the shelf longer, and so on and so forth.

W Tucker:                          And gluten does that?

Mike Turner:                     And I think altering those things can make it more detrimental to the consumer. And the reason I say that is we go to a pizza place, and it’s owned by an Italian family, and they fly in all the ingredients from Italy. And I can eat a regular pizza there and not have to eat gluten-free.

W Tucker:                          Wow.

Mike Turner:                     And it doesn’t affect me.

W Tucker:                          That’s amazing.

Mike Turner:                     And not everybody’s like that. I’m not telling everybody to go find some something like that, but that kind of verified my research and some of my understanding of what we have now is more of a cousin to the wheat product and the wheat family as opposed to the original. It’s kind of like a copy of a copy. A copy of a copy is going to be a little less.

W Tucker:                          Less, right.

Mike Turner:                     It’s going to have some other issues. Does that kind of make sense?

W Tucker:                          It does. So, you would recommend people stay away from gluten?

Mike Turner:                     I mean, you always want to talk to your doctor, and you always want to see what they would recommend because they see this a hundred times a day, and they’ve seen things that they could probably point right at you and go, “If it was me, I wouldn’t drink milk anymore,” or, “If it was me, I wouldn’t eat wheat anymore.”

Mike Turner:                     We can do a test, and we can figure that out, but if the person doesn’t want to spend medical bills or doesn’t want to inquire some of those costs, you can just kind of do like I did when I was a poor college kid and just remove those things from your diet.

W Tucker:                          Just not eat them, right.

Mike Turner:                     You could do what’s called an elimination diet, and you start with one thing. So, let’s say the first week of your elimination diet, you’re not going to eat bread. So you just removed bread, and you fill those calories with something else, and then go on down the road, and keep trying different ingredients, and keep trying or removing different things, and just see what works for you.

W Tucker:                          And obviously for you, it not only solved a lot of your joint and all those other problems, but made you feel better.

Mike Turner:                     Oh gosh, yeah. I mean, it was day and night. It was … It’s hard to explain. It’s kind of like having the flu and then not having the flu. You look back, and you were just like, oh my gosh, that was terrible.

W Tucker:                          Right. And didn’t really know.

Mike Turner:                     Yeah. And you just

[crosstalk 00:23:36]

.

W Tucker:                          That’s the way was.

Mike Turner:                     Right. That’s exactly right.

W Tucker:                          So people could benefit greatly from cutting out gluten in their diet?

Mike Turner:                     Yeah. If you think, if you’re having joint pain, or if you’re having headaches, or if you’re having … I think the clock just went off. [crosstalk 00:23:53]. If you’re having a number of different symptoms, I mean, it can be contributed back to anything. And so how do you dial it down and say, “Gluten is the problem.” And that’s where the allergy tests, or that’s where talking to your physician comes in. But like I said, in my time whenever that presented itself to me, I didn’t have that option. So I just said, “Yeah, I’ll not eat this list of things for a week,” and see what happens.

W Tucker:                          All right. Fantastic. All right. We thank you, Mike. We will be back in just a minute with more from Mike Turner.

Podcast Tune:                   (singing)

W Tucker:                          All right. We are back at W Tucker with Healthy and Fit After 40, and our motto is the live longer, better. And we have Mike Turner as our guest today, and he’s talked about gluten. And I thought maybe we would just let Mike talk a little bit about his experience with gluten and what he suggests to people. And then we’ll talk about the business he’s in now, which is Goosehead Insurance.

W Tucker:                          So Mike, kind of summarize what we’ve talked about in the gluten and what you feel like people should know about it and take heed of.

Mike Turner:                     Yeah. So kind of the biggest thing that I try to look at is, if there’s a goal that you’re trying to achieve, or if there’s something that’s present every day in your life that you’re just not loving, maybe it’s headaches, maybe it’s I’m trying to lose this weight around my belly and I just cannot do it, maybe I’m trying to work better on my focus. A lot of kids-

W Tucker:                          Oh, so you think gluten does affect that, too?

Mike Turner:                     Oh, a hundred percent.

W Tucker:                          [crosstalk 00:27:09].

Mike Turner:                     And I’ll vouch for that personally. Like if I have some pizza for the next two or three days, like I just cannot draw words from memory, I can’t tell a story.

W Tucker:                          Wow.

Mike Turner:                     My focus is off, I’ll read the book and get to the end of the page.

W Tucker:                          Wow.

Mike Turner:                     And what was I doing? Or I’ll get into the kitchen and look around and go-

W Tucker:                          What was I here for?

Mike Turner:                     “I know I came in here for a reason.” You know, right?

W Tucker:                          Right.

Mike Turner:                     People do this all the time, and we just chalk it up to, oh, I’m forgetful; or well, I’m 35, maybe I’m just supposed to have memory problems.

W Tucker:                          Not at 35.

Mike Turner:                     Yeah, of course. That’s crazy. But this was stuff that was going on in my twenties, and when I cleaned up some things, some other things cleared up, and it kind of made me aware, like oh man, I’m focusing better now, I’m telling stories better now, I can remember what that word is called now, things like that that I would never have even thought-

W Tucker:                          Never attributed to some sort of gluten in your diet.

Mike Turner:                     No. I mean, heck, I’d never even heard of gluten. How was I supposed to know that was causing all these myriad of problems? But that’s why it’s kind of hard to say, what are you dealing with, or what are you trying to overcome. And this target of gluten, that’s the answer.

Mike Turner:                     I think it does a lot of things to a lot of people, but there’s no way of knowing what it’s going to do or how it affects you until you do that elimination diet, remove it, educate yourself, do some research from a valid resource. Don’t just google it and take the first thing you see. But there’s tons of books on gluten and wheat and what it can do to your body, if it doesn’t agree with you. Some people can eat it, and they’re fine. It doesn’t bother them at all.

Mike Turner:                     But that’s kind of the biggest thing is just listen to your body.

W Tucker:                          Absolutely.

Mike Turner:                     Know how you feel. If you wake up every day and something hurts, and it shouldn’t hurt, look into that. There’s a reason. Your body’s tell trying to tell you something. And so, I just kind of turned my years on and started listening one day.

W Tucker:                          So tell us a little bit about what you’re doing nowadays.

Mike Turner:                     Okay, great. So now, for the last few years, I’ve been an insurance broker. So what that means is as an independent insurance broker, I don’t work for a big name insurance company.

W Tucker:                          Like a State Farm or a

[crosstalk 00:29:32]

.

Mike Turner:                     Yeah, correct, yeah. So most people, if you see their ads on TV, they pay millions and millions and millions of dollars to run those ads. Well guess pays for that. It always comes back to somebody. And so, usually what I say is, “If you haven’t looked at your insurance rates in two years,” that’s about the shelf life of a policy, whether it’s home insurance, auto insurance, boat, RV, investment property, any of those things, “If you haven’t looked at them, and you just get your renewal in the mail, and you go, ‘Oh, it went up again,’ and you throw it in the drawer, and you look at it again and 12 months, you need to call somebody who does what I do.”

Mike Turner:                     So, if you don’t like me, don’t call me, and that’s fine. But you need to reach out to somebody who’s a professional that can evaluate the entire market, that can look at multiple companies, that can say, “Hey, this company offers x, this company offers y. You’re the target client for this company. They can give you the best deal and the best product or the policy to go with it.”

W Tucker:                          And I’m a good example of that because I had car insurance and, of course, we don’t know what we have. So, I turned it over to a Goosehead agent like Mike, and he said, “Oh my God, you’re so underinsured that you need to like quadruple what you got.” So for the same price, he gave me five times the coverage that I already had.

Mike Turner:                     That’s great.

W Tucker:                          So that’s the benefits of Goosehead, so …

Mike Turner:                     Absolutely. And you know, I’m an honest guy and I’ll tell you, “Hey, you’ve been with this company for so long, and you’re paying this much, and your policy provides these things.” I won’t get into the technical nerdy insurance stuff, I’ll leave that for another day, but I mean, it’s as simple as I can look at a policy, I know multiple carriers, multiple companies, what they offer, and so I can look at your situation and say, “I can have a better solution for you,” or “Where you are currently, and what you’re paying, and what you’re receiving for that is the best spot that you can possibly be in right now.”

Mike Turner:                     And then we’ll call you back in six months and I’ll run all my numbers again. So that’s kind of the power of choice. That’s kind of how we market ourselves.

W Tucker:                          Absolutely.

Mike Turner:                     We have the power of choice.

W Tucker:                          You’re not stuck with one provider.

Mike Turner:                     No. No, no, no, not at all.

W Tucker:                          So, where can people find you?

Mike Turner:                     Great question. So, we office out of Plano, Texas, and we were formally in Frisco for a number of years, and then just crossed right over 121. So, it’s technically a Plano address, but you can reach our office at (972) 999-1518, or you can shoot me an email at Mike, M-I-K-E, dot, Turner, T-U-R-N-E-R, @goosehead.com.

W Tucker:                          So, is there a website associated with it or is your email the best way to get you?

Mike Turner:                     Email’s the best way.

W Tucker:                          Okay.

Mike Turner:                     I mean, we have our Facebook presence website, and our social media presence.

W Tucker:                          All right.

Mike Turner:                     And we tag ourselves as the insurance superheroes. So, we just try to have fun with it, not be your boring old, your agent.

W Tucker:                          Sure. So repeat both your email and your phone number.

Mike Turner:                     Yeah. So email is Mike.Turner@goosehead.com. And office phone is (972) 999-1518. And cell phone is (214) 457-3480.

W Tucker:                          All right. So, say your cell phone one more.

Mike Turner:                     Cell phone is (214) 457-3480.

W Tucker:                          All right. Thank you very much, Mike.

Mike Turner:                     Thank you. I do appreciate you having me today.

W Tucker:                          It’s been a real pleasure to learn about gluten and to get to know you better, too.

Mike Turner:                     It was. Thank you.

W Tucker:                          So thanks. All right. Thank you, Mike. I appreciate you being here. And this is W Tucker with Healthy and Fit After 40. And we will see you next week. Thanks.

Podcast Tune:                   (singing)

Workouts for Men Over 40 – Exercise Guide – Week 4

Exercises For Week 4

The following workout is designed t.o follow Workouts for Men – Exercise Guide – Week 3. If you didn’t start at Week 1 and go through Weeks 2 and 3, I advise you to start with Week 1,… but it’s not absolutely necessary. You could do this set of exercises as a separate workout, and in fact, you could do any of the four-week programs as stand-alone exercise programs. They’re all useful.  It’s just a progression of exercises that has been designed to start with Week 1 and get progressively more advanced. They’re all useful.  It’s just a progression of exercises that has been designed to start with Week 1 and get progressively more advanced. It’s just a progression of exercises that has been designed to start with Week 1 and get progressively more advanced.

Here are the basics:

RULES

**Good Form – This is probably the most important rule.  You need to understand how important this is – good form.  Your success in gaining muscle and not injuring yourself is tied to how well you perform each exercise.  The better your form is when doing each exercise with the correct form, the more benefit you will get from the exercise. **Do Not Rest more than a minute (60 sec) to a minute and a half  (90 sec) between each set. **Do Not Rest more than two minutes between each exercise. **Ask For Help from a fellow gym goer if you need a spot or you want clarification about an exercise. Everyone is happy to help you. You might even find a trainer who would help. 🙂 **Concentrate on the muscle that you are working on. Think about the actual muscle you’re working and make sure that you’re putting stress on that muscle or muscle group. **Don’t Do Less than what is required by your workout schedule. This will require mental dedication. Don’t quit your workout early or skip an exercise.  Getting in shape requires discipline.

TRIANGLE TECHNIQUE

The Triangle Technique is a technique that I have developed over the years,…. developed from my trying different exercises and techniques to get bigger and stronger.  It has been a trial and error process that has resulted in the exercises that work best for hard gainers like me. Easy gainer guys can do almost anything and gain muscle.  Those of us with more challenging body types have to use methods that break through the normal advice of gym trainers and muscle magazines.  They’re designed for the ectomorph. Get the details here (coming soon), but for now, the basics are as follows: Progressively Lighter Weight This technique uses a progressively lighter weight for each exercise repetition. For each exercise, you will start with a heavier weight and work down to a lighter weight. For instance, if you were going to do a set of barbell arm curls, you might start with 35 lbs. for the first repetition.  Then for the second repetition, you’d take 5 lbs off and do the curl with 30 lbs.  And finally, for the third repetition, you’d take off another 5 lbs and do a rep with 25 lbs. You’re only doing three repetitions for each exercise. More Exercises, Fewer Repetitions I believe that the more variety you give your muscles, the better they respond to growth. Based on this principle, The Triangle Technique will have you do more exercises and only three sets of each exercise – 6-8 repetitions per exercise. Most exercise programs will have you do four (4) to six (6) sets of each exercise.  I find that the more variety your muscles get, the stronger and bigger they get. Go to Failure with Each Exercise Many exercise routines designed for beginners and guys over 40 will not ask you to go to failure, for fear that you will injure yourself. This is not the best advice.  If you want to add muscle, with all the associated benefits, you’re gonna have to push yourself to failure, or almost failure with every exercise. The weight doesn’t matter so much, but the ideal is to pick a beginning weight that will allow you to do 6 to 8 repetitions for the first set.  Remember, we’re gonna reduce the weight for the second and third set, so the beginning weight will be your heaviest weight. You should then be able to do 6-8 repetitions for every set. All of your workouts will be using The Triangle Technique.

WEEK 4

This is a continuation of the Workouts for Men Over 40 – Exercise Guide.

WEEK 4 –  Workout Day 1 – Upper Body

Exercise 1 – Back – Pullups – (Advanced)

Grab a high pull-up bar with your palms facing forward. (Each time you do this exercise, you should vary the width of your grip to get the best results.)

Now that you have both hands on the bar, slightly arch your back and stick your chest out.

Pull your body up until the bar touches your upper chest.

Concentrate on squeezing the back muscles once you reach the top.

After a second at the top, slowly lower yourself back to the starting position where your arms are fully extended.

If you can’t do at least 4 of these, go try a lat-assist machine. You kneel on a pad which is weighted so you’re not pulling your entire weight up. Do this until you feel strong enough to do 4 Pullups by yourself.

This is one of the ultimate exercises.  Once you can do 10 of these, you’ll probably look fantastic.

Exercise 2 –  Arms – Hammer Curls with Rope

Attach a rope to a low pulley and stand facing the machine, not too far away, although varying the distance from the machine is a good way to vary the angle of resistance.

Grab the rope with a palms-in grip and stand up straight up while keeping your body static.

Put your elbows by your side and keep them there for the entire exercise. THIS IS THE MOST IMPORTANT RULE OF FORM – keep your elbows glued to your side. Only the forearms should move; not your upper arms.

Using your biceps, pull your arms up until your biceps touch your forearms.

After a 1 second contraction where you squeeze your biceps, slowly lower the weight back to the original position.

Exercise 3 – Chest – Incline Bench Press 

 The standard barbell bench is one of the best compound exercises you can do.  It allows you to move a lot of weight, and it’s also an easier lift to control than using heavy dumbbells. Additionally, it’s one of the most fun exercises to do.

Lay on the bench with your feet flat on the ground. A lot of guys don’t realize that you should be using your feet to drive through your hips when you’re lifting.

Take a medium grip covering the rings on the bar. There often are two smooth rings on the bar.  I use these to position my hands.

Remove the bar from the rack, holding the weight above your chest with your arms extended. Lower the bar to your sternum.

Maintain control and do not bounce the bar off of your chest. Your elbows should stay slightly drawn in.

After touching your chest with the bar, extend the elbows to return the bar to the starting position.

Exercise 4 –  Arms – Dumbbell Curl

Grab a dumbbell in each hand. Keep your elbows close to your torso and keep your palms facing forward.  NOTE:  Keep your elbows glued to your side.

Now, keeping the upper arms stationary, curl the weights while contracting your biceps.

Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.

Hold this position for a second as you squeeze your biceps.

Then lower the dumbbells back to the starting position.

Exercise 5 – Shoulders – Lateral Raises

Choose a couple of dumbbells (weight TBD by you in a trial and error process) and stand with up straight with the dumbbells by your side.

While maintaining your body in a static position, lift the dumbbells to your side with a slight bend in the elbow.

Do not swing the dumbbells.  You’ll defeat the whole purpose of the exercise.

Lift your arms until they are parallel to the floor.

Pause for a second at the top.

Lower the dumbbells back down slowly to the starting position.

WEEK 4 –  Workout Day 2 – Lower Body

Exercise 1 – Squats

Squats are the single most important lift you can do. They incorporate your entire body and focus the work on your glutes, hamstrings, and quads. You should do them every week.

I often use a Smith machine because I don’t workout with a partner who can spot me. A Smith machine is a good safe way to do squats.

I find the best technique for me is not let your upper legs go below being parallel to the floor. Any more than that and you’re putting too much stress on your knees.  I even suggest half-squats to start off.

Exercise 2 – Hack Squat

Get on the machine with your back against the pad of the machine and put your shoulders under the shoulder pads.

Position your legs on the platform using a shoulder width medium stance Keep your head up at all times.

Place your arms on the handles of the machine and disengage the safety bars. Now straighten your legs without locking your knees.

Begin to slowly lower yourself by bending at the knees as you maintain a straight posture with your head up.

Continue down until the angle between the upper leg and the calves becomes about 90-degrees or almost parallel to the floor.

Now raise the unit by pushing up with primarily the heel of your foot as you straighten the legs again and go back to the starting position.

Exercise 3 – Leg Extensions

 You will need to use a leg extension machine for this exercise. Most gyms will have several.

First, choose your weight (trial and error – a weight that will allow you to do 4-6 repetitions) and then sit on the machine with your legs under the pad with your hands holding the side bars.

Make sure that your legs form a 90-degree angle between the lower and upper leg.

Using your quadriceps, extend your legs to the maximum height that you can.

Make sure that the rest of your body remains stationary on the seat. Pause a second and then,

slowly lower the weight back to the original position making sure that you do not go past the 90-degree angle limit.

Exercise 4 – Lunges

Lunges are a quintessential exercise. It’s important to do lunges properly so you don’t put unwanted strain on your joints, and knees, specifically. Here’s how to do a lunge correctly:

Keep your upper body straight, with your shoulders back and relaxed  Always engage your core.

Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far.

Make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.

Exercise 3 – Calf Raises

Sit on the machine and place your toes on the lower portion of the platform with your heels extending off.

Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs.

Lift the lever slightly by pushing your heels up and release the safety bar.

WEEK 4-  Workout Day 3 – Abs

Exercise 1 – Crunch
 Lie flat on your back with your feet flat on the ground, with your knees bent at a 90-degree angle.

Now place your hands lightly on either side of your head. DO NOT pull your head up with your hands when doing this exercise

While pushing the small of your back down into the floor begin to roll your shoulders off the floor.

Exercise 2 – Leg Raises

This move will tone your lower abs as well as strengthen your entire core.

Start with your hands below your booty, legs raised a few inches above the ground. Keep your legs straight as you slowly raise them up as high as you can.

Reverse the move back to start.

Do as many as you can.  Shoot for 10 the first time and work up to 20

Exercise 3 – Plank

Get into a pushup position and bend your elbows to lower your forearms to the floor. Hold the position with abs tightened.

This guy is doing the another version where you support yourself with your hands instead of your elbows.

Start by doing 1 minute.  Then each week increase the amount you plank by 15 or 30 seconds.

Exercise 4 – Kips  Lie flat on the floor on your back with your arms extended straight back behind your head and your legs extended also. Bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. Then, lower your arms and legs back to the starting position.

WEEK 4 –  Workout Day 4 – Whole Body – All Barbell Day

Exercise 1 – Barbell Lunges (Advanced)

First set the bar on a rack just below shoulder level. Once you’ve got the correct height and weight, step under the bar and place the bar on the back of your shoulders.

Hold on to the bar using both arms and lift it off the rack by first pushing up with your legs and at the same time standing up.

Step away from the rack and step forward with your right leg and squat down, while keeping your body upright and maintaining balance.

Do not allow your knee to go forward beyond your toes as you come down. This will put too much stress on your knees.

Using mainly the heel of your foot, push up and go back to the starting position.

Exercise 2 – Barbell Front Raises (Advanced)

You’ll start with a shoulder-width grip on the barbell.

Allow your arms to hang straight down with the elbows extended.

You should be facing forward, with your shoulders back and your chest up.

Maintain a neutral spine and contract your abs to provide core support.

Start the movement by flexing the shoulder, raising the weight straight out in front of you. Keep the elbows extended and the wrist neutral throughout the movement.

Continue the upward movement of the arms until the barbell is just above shoulder height.

At the top of the motion, pause briefly, and then slowly return to the starting position.

.

Exercise 3 – Barbell Rows

Holding a barbell with your palms facing down, bend your knees slightly and bring your body forward, by bending at the waist, while keeping your back straight.

Make sure that you keep your head up.

The barbell should hang directly in front of you with your arms hanging perpendicular to the floor.

Now, while keeping your body stationary, lift the barbell up toward yourself.

Keep your elbows close to the body.

At the top position, squeeze the back muscles and hold for a brief pause.

Then lower the barbell back to the starting position.

Exercise 4 – Barbell Upright Rows (Advanced)

Grab a barbell with an overhand grip that is slightly less than shoulder width.

The bar should be resting on the top of your thighs.  Your back should be straight.

Now use the sides of your shoulders to lift the bar, raising your elbows up and to the side.

Keep the bar close to your body as you raise it.

Continue to lift the bar until it nearly touches your chin.

Lower the bar back down to the starting position.

SUMMARY

Congratulations.  You’ve now done all four (4) weeks of a four (4) week program. What I’d suggest is that you repeat this week (Week 4) and then start back at Week 1 and go through it again. After doing this entire 4-week program three (3) times, you’ll be ready for a completely new routine, which we’ll have ready for you when you complete three rounds of this four (4) week program. See you at the gym.

Workouts for Men Over 40 – Exercise Guide – Week 3

Exercise Guide For Week 3

The following workout is designed to follow Workouts for Men – Exercise Guide – Week 2.

If you didn’t start there, I advise you to start with Week 1, then do Week 2 and then do this one – Week 3.

It’s not absolutely necessary, but the overall program follows a logical progression of exercise difficulty.  You could do this set of exercises as a separate workout.  No problem.

Here are the basics:

RULES

**Good Form – This is probably the most important rule.  You need to understand how important this is.  Your success in gaining muscle and not injuring yourself is tied to how well you perform each exercise with the correct form.

**Do Not Rest more than a minute (60 sec) to a minute and a half  (90 sec) between each set.

**Do Not Rest more than two minutes between each exercise.

**Ask For Help from a fellow gym goer if you need a spot or you want clarification about an exercise.  Everyone is happy to help you. You might even get a gym trainer to help you. 🙂

**Concentrate on the muscles that you are working out. Think about the actual muscle you’re working and make sure that you are putting stress on that muscle or muscle group.

**Don’t Do Less than is what is required by your workout schedule. This will require mental dedication.  It’s important to complete every workout by doing every exercise to your best ability.  It’s not always easy.

TRIANGLE TECHNIQUE

The Triangle Technique is a technique that I have developed over the years, as I’ve tried different exercises to help me get bigger and stronger.  It’s been a trial and error process that has finally produced a technique that I know works for me and others who are hard-gainers.

Easy-gainer guys can do almost anything and gain muscle.  Those of us with more challenging body types have to use methods that break through the normal advice of gym trainers and muscle magazines.

Get the details here, but for now, the basics are as follows:

Progressively Lighter Weight

This is a technique that I have used that works for me and will most likely work for you.

It uses a different weight for every repetition and starts with a heavier weight and works down to a lighter weight.

For instance, if you were going to do a set of barbell bicep arm curls, you might start with 35 lbs. for the first set.  Then for the second set, you’d take 5 lbs off and do the curl with 30 lbs.  Then for the final and third set, you’d take off another 5 lbs and do a rep with 25 lbs.  Don’t let switching weights cause you to take too much time between each set.

More Exercises, Fewer Repetitions

I believe that the more variety you give your muscles, the better they respond to growth.  Doing the same exercise too many times diminishes the effect of the exercise.

Based on this principle, The Triangle Technique, you will have you do a variety of exercises and only three sets of each exercise.

Most exercise programs will have you do four (4) to six (6) sets for each exercise.  I believe that is too many and find that the more variety your muscles get, the stronger and bigger they get.

Go to Failure with Each Exercise

Many exercise routines will not ask you to go to failure, for fear that you will injure yourself, and especially guys over 40.

This is bad advice.  If you want to add muscle, with all the associated benefits, you’re gonna have to push yourself to failure, or almost failure with every exercise.

The weight doesn’t matter so much, but the ideal is to pick a beginning weight that will allow you to do 6 to 8 repetitions for the first set.  Remember, we’re gonna reduce the weight for the second and third set, so the beginning weight will be your heaviest weight.

Because you’re reducing the weight for each set, you should be able to do 6-8 repetitions for each set.

All of your workouts will be using The Triangle Technique.

WEEK 3

This is a continuation of the Workouts for Men Over 40 – Exercise Guide.


WEEK3 –  Workout Day 1 – Upper Body

  • Exercise 1 –  Deadlifts – Dumbbells or Barbell
    Hold a barbell or a pair of dumbbells in front of you with an overhand grip, palms facing the body.

  • Exercise 2 – Dumbbell Decline Press – Chest

Lock your legs under the pads of the decline bench and lie down with a dumbbell in each hand on top of your thighs.

Bring down the weights slowly to your chest with your elbows bent.

Push the dumbbells up using your chest muscles. Lock your arms in the overhead position, squeeze your chest, hold for a second and then start coming down slowly.


  • Exercise 3 – Dumbbell Shrug – Lats

Grasp a pair of dumbbells and stand straight, letting the dumbbells hang by your sides.

Let your shoulders drop down as far as possible.

Keep your body straight, and slowly raise your shoulders straight up as high as you can.

Pause for a moment, and then slowly lower the dumbbells back to the starting position.



Exercise 4 – Lateral Raise for Shoulders

Stand in a shoulder-width stance.

Grab a pair of dumbbells with palms facing inward and let them hang at your sides.

Raise your arms out to the sides until they’re at shoulder level.

Pause, then lower the weights back to the starting position.

  • Exercise 5 – Arms – Drag Curl

    Hold a straight barbell or EZ-curl bar with your elbows extended.

Drag it up the front of your body until your elbows are fully bent.

Pull your arms back as you lift the bar so it stays in contact with your body at all times.

Don’t worry about the weight.  You won’t be able to do the same weight you do with a regular curl because this exercise is so strict…..in form.

WEEK 3 –  Workout Day 2 – Lower Body

  • Exercise 1 – Leg Press

  • Exercise 2 – Squats
    Squats are the single most important lift you can do. They incorporate your entire body and focus the work on your glutes, hamstrings, and quads. I often use a Smith machine because I don’t workout with a partner who can spot me. A Smith machine is a good safe way to do squats.

I find the best technique is not to go below your upper legs being parallel to the floor. Anymore, you’re putting too much stress on your knees.

I even suggest half squats to start off.  That works.

  • Exercise 3 – Calf Raise

Sit on the machine and place your toes on the lower portion of the platform provided with your heels extending off.

Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs.

Lift the lever slightly by pushing your heels up and release the safety bar.

Lower slowly and then raise back to the starting position.

  • Exercise 4 – Good Morning

First set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders under the bar.

Hold on to the bar using both arms on each side and lift it off the rack by first pushing with your legs and at the same time straightening your body.

Step away from the rack and position your legs using a shoulder-width stance.
Keep your head up, looking up at all times.

Keeping your legs stationary, move your body forward by bending at the hips. Lower your torso until it is almost parallel with the floor.  Sometimes going too far will cause injury, so don’t go any lower than what feels like you’re getting a good workout.

Begin to raise the bar as you exhale by elevating your body back to the starting position.

    • This exercise can also be performed inside a squat rack for safety purposes.
  • WEEK 3-  Workout Day 3 – Upper Body

  • During Week 3, you are going to repeat Day 1 routine on Day 3.

    Exact same workout as you did on Day 1

 WEEK 3 –  Workout Day 4 – Lower Body

During Week 3 your Day 4 is going to be the exact same as your Day 2 routine.

During this week, you’re going to workout 4 days, so that means a Monday/Wednesday/Friday/Saturday schedule. OR a Tuesday/Thursday/Saturday/Sunday schedule.

SUMMARY

You’ve now done three weeks of a four (4) week program.

What I might suggest is that you do two (2) weeks of this program, as I’ve suggested for the previous two (2) weeks of workouts.  I think it makes some sense depending on your level of experience.

It can’t hurt, and it might be good to repeat the same week. It was a good idea for the previous 2 weeks.  It’s certainly not mandatory, and you can go right on to WEEK 4.

If you’re ready for Week 4, go to this link. – Workouts for Men Over 40 – Exercise Guide – Week 4.

See you at the gym.

Workouts For Men Over 40 – Week 2

 Exercises For Week 2

The following workout is designed to follow Workouts for Men Over 40- Exercise Guide – Week 1.

If you didn’t start there, I advise you to start with Week 1, but it’s not absolutely necessary.

You could do this set of exercises as a separate workout.  Whatever suits you is fine.  Just do one.

Here are the basics for every week:

RULES

**Good Form – This is probably the most important rule.  You need to understand how important this is.  Your success in gaining muscle and not injuring yourself is tied to how well you perform each exercise.

**Do Not Rest more than a minute (60sec.) to a minute and a half (90 sec.) between each set.

**Do Not Rest more than two minutes between each exercise.

**Ask For Help from a fellow gym goer if you need a spot or you want clarification about an exercise that you’re doing.  Everyone is happy to help you. You might even find a trainer to help you  🙂

**Concentrate on the muscles that you are working out. Think about the actual muscle you’re working and make sure what you’re doing is putting stress on that muscle or muscle group. Feel your muscles as you’re working them.

**Don’t Do Less than is required by your workout schedule. This will require mental dedication. It’s mostly mental……all of this.

TRIANGLE TECHNIQUE

The Triangle Technique is a technique that I have developed over the years as I’ve tried different exercises to get in better shape and to get bigger and stronger. This is what works for hard-to-gain guys, like me.

Easy-to-gain guys can do almost anything and gain muscle.  Those of us with more challenging body types have to use methods that break through the normal advice of gym trainers and muscle magazines.

Get the details here (link coming soon), but for now, the basics are as follows:

Progressively Lighter Weight

This is a technique that I have used that works for me and will most likely work for you.

It uses a different weight for every repetition and starts with a heavier weight and works down to a lighter weight.

For instance, if you were going to do a set of barbell bicep arm curls, you might start with 30 lbs. for the first set.  Then for the second set, you’d take 5 lbs off and do the curl with 25 lbs.  Then for the third and final set, you’d take off another 5 lbs and do a set with 20 lbs.

More Exercises, Fewer Repetitions

I believe that the more variety you give your muscles, the better they respond to growth.

Based on this principle, The Triangle Technique, you will have you do more exercises and only three sets of each exercise.

Most exercise programs will have you do four (4) to six (6) sets of each exercise.  I find that the more variety your muscles get, the stronger and bigger they get.

Go to Failure with Each Exercise

Many exercise routines will not ask you to go to failure, for fear that you will injure yourself, and especially us guys over 40.

This is bad advice.  If you want to add muscle, with all the associated benefits, you’re gonna have to push yourself to failure, or almost failure with every exercise.

The weight doesn’t matter so much, but the ideal is to pick a beginning weight that will allow you to do 6 to 8 repetitions for the first set.  Remember, we’re gonna reduce the weight for the second and third set, so the beginning weight will be your heaviest weight.

Because we’re reducing the weight for each set, you should be able to do the same number of repetitions for each set.

All of your workouts will be using The Triangle Technique.

WEEK 2

This is a continuation of the Workouts for Men Over 40 – Exercise Guide.

WEEK 2 –  Workout Day 1 – Upper Body

  • Exercise 1 – Back – Pulldown

    The lat pulldown is a basic upper body strength exercise that targets the upper back. The exercise also improves stability in the lower back and your core.


Exercise 2 – Deadlift

The deadlift is one of the most effective exercises for developing overall strength. It’s a full-body exercise that recruits a lot of your muscles.

It’s shown here being done on a Smith machine, but you can also do it without the guidance of the Smith machine.

You can also do it with a barbell or with dumbbells.



Exercise 3 – Chest – Incline Bench Press

Sit on an incline bench at about a 30-45 degree angle.

Use a barbell with an overhand grip that’s shoulder-width apart and hold it above your chest.

Extend arms upward, locking out your elbows.

Lower the bar straight down in a slow movement to your chest.

Then press the bar in a straight line back up to the starting position


Exercise 4 – Arms – Close Grip Barbell Curls

Hold a barbell with both hands, palms up with your hands a few inches apart.

Curl the bar up until the forearms touch your biceps. and contract your biceps hard for a second at the top.

Slowly go back down to the starting position as you inhale.

  • Exercise 5 – Arms – Triceps

    Triceps press machines come in standing and seated variations. In the standing version, you place your body behind a cable machine with a high attachment rope.Grasp the attachment with an overhand grip and keep your elbows close to your body.Push down by extending and bending the elbows.Seated version of the machine (shown) is very similar but has a bar that you grab and push down until your arms are fully extended.

WEEK 2 –  Workout Day 2 – Lower Body

  • Exercise 1 – Squat

  • Exercise 2 – Lying Leg Curl

Lying leg curls are the top exercise for directly working the hamstrings – the muscles on the back of your thighs.

Lie down on the leg curl machine with your face towards the machine.

Fix your feet under the footpad resting the pad over your ankles.  Do not arch your spine.

Now curl your legs upwards by bending your knees such that your hamstrings are fully contracted.

Hold there in this position for a count of one.

Slowly return to the starting position.

  • Exercise 3 – Standing Calf Raise

Adjust the padded lever of the calf-raise machine to fit your height.

Place your shoulders under the pads. Your toes should be secured on the lower pad with your heels extending off it.

Raise your heels by extending your ankles as high as possible and flexing your calf. Don’t lock your knees at the top.

You shouldn’t bend, just stand up to stretch your calves. Hold the contracted position for a second before you start to go back down.

Go back slowly to the starting position by lowering your heels as you bend the ankles until your calves are stretched.

  • Exercise 4 – Leg Extensions

First, choose your weight and sit on the machine with your legs under the pad with your hands holding the side bars.

Make sure that your legs form a 90-degree angle between the lower and upper leg.

Using your quadriceps, extend your legs to the maximum.

Pause a second in the contracted position.

Slowly lower the weight back to the original position, making sure that you do not go past the 90-degree angle limit.


  • WEEK 2-  Workout Day 3 – Upper Body

During Week 2, you are going to repeat Day 1 routine on Day 3.

Exact same workout as you did on Day 1

WEEK 2 –  Workout Day 4 – Lower Body

During Week 2 your Day 4 is going to be the same as Day 2 routine.

During this week, you’re going to workout 4 days instead of 3, so that means a Monday/Wednesday/Friday/Saturday schedule. OR a Tuesday/Thursday/Saturday/Sunday schedule.

SUMMARY

You’ve now done two weeks of a four (4) week program.

What I might suggest is that you do two (2) weeks of this program.  I made the same suggestion for Week 1.

It won’t hurt, and it might be good to repeat the same week.  It might be better than learning an entirely new set of exercises for Week 3.

If you’re ready for Week 3, go to this link. – Workouts for Men Over 40 – Exercise Guide – Week 3 (link coming soon)

See you at the gym

Workouts For Men Over 40 – Exercise Guide – Week 1

Where to Start. 

If you came to this article directly, that’s fine, but you should start at Workouts for Men Over 40 to get the basics.  If you already know all the basics, then just get started with Week 1 Exercises here.

If you’re a veteran or already know all the basics, then just get started with Week 1 Exercises here.

What Exercises Should I Do?

The following workout is designed to give you some noticeable results in one month and better results in 3 months.

The Catch:  You Gotta Do them & You Gotta Stick with it.

RULES

**Good Form – This is probably the most important rule.  You just gotta understand how important this is.  Your success in gaining muscle and not injuring yourself is tied to how good your form is.

**Do Not Rest more than a minute to a minute and a half between each repetition.

**Do Not Rest more than two minutes between each exercise.

**Ask For Help from a fellow gym goer if you need a spot or you want clarification about an exercise that you’re doing.  Everyone is happy to help you.

**Concentrate on the muscles that you are engaging. Think about the actual muscle you’re working and make sure what you’re doing is putting stress on that muscle or muscle group.

**Don’t Do Less than is required by your workout schedule. This will require mental dedication.

TRIANGLE TECHNIQUE

The Triangle Technique is a technique that has developed over the years as I’ve tried different techniques to try and get in better shape and also to get bigger and stronger.

This is based on years of real experience and what works for hard-to-gain guys, like me.

Easy-to-gain guys can do almost anything and gain muscle.  Those of us with more challenging body types have to use methods that break through the normal advice of gym trainers and muscle magazines.

Get the details here, but for now, the basics are as follows:

Progressively Lighter Weight

This is a technique that I have used that works for me and will most likely work for you.

It uses a different weight for every repetition and starts with a heavier weight and works down to a lighter weight.

For instance, if you were going to do a set of barbell arm curls, you might start with 40 lbs. for the first repetition.  Then for the second repetition, you’d take 5 lbs off and do the curl with 35 lbs.  Then for the third repetition, you’d take off another 5 lbs and do a rep with 30 lbs.

More Exercises, Fewer Repetitions

I believe that the more variety you give your muscles, the better they respond to growth.

Based on this principle, The Triangle Technique, you will have you do more exercises and only three of each exercise.

Most exercise programs will have you do four (4) or more repetitions for each exercise.  I find that the more variety your muscles get, the stronger and bigger they get.

All of your workouts will be using The Triangle Technique.

WEEK 1

Take it slow the first week. We’re not gonna try to look like Arnold in a week or even a month.

The first week we’re going to do THREE Workouts – Five Exercises per Workout:

WEEK 1 –  Workout Day 1 – Upper Body

  • Exercise 1 – Back – Seated Cable Row
    Seated cable rows are a traditional upper back exercise.  Strengthening these muscles is important because a weakness can lead to unstable shoulders which can limit your strength and muscle gains. When you begin this movement, pull your shoulders down and back. Otherwise, you’ll keep your shoulders elevated, which stresses the shoulder joint.


  • Exercise 2 – Shoulders – Dumbbell Press
    The dumbbell shoulder press is better than the barbell version. Either one is essential for any shoulder workout.
    The dumbbell press allows the arms to flare out a little more to your sides, which targets the middle delts — and when it comes to width, mass and overall roundness, the middle delts are the most important muscle to give you a wide look.
  • Exercise 3 – Chest – Bench Press
    This is the one everyone loves to do.
    You can generate the most power with barbell lifts, so the standard barbell bench allows you to move the most weight.
    It’s also an easier lift to control than pressing with heavy dumbbells. The exercise is relatively easy to learn and is one of the staples of any good workout program. It’s also one of the fun exercises to do.

  • Exercise 4 – Arms – Biceps – Barbell Curl
    The barbell curl has been a bodybuilding staple for over a century now for good reason: it’s one of the best all-around biceps builders you can do.
  • Exercise 5 – Arms – Triceps – Pulldown
    This is the most common triceps exercise that people do and, surprisingly, it’s quite good.

WEEK 1 –  Workout Day 2 – Lower Body

  • Exercise 1 – Leg Press

     .

  • Exercise 2 – Squats – 
    Squats are the single most important lift you can do. They incorporate your entire body and focus the work on your glutes, hamstrings, and quads.
    I often use a Smith machine because I don’t have a workout partner who can spot me. A Smith machine is a good safe way to do squats.
    I find the best technique is not to go below your upper legs being parallel to the floor. Any lower than that, and you’re putting too much stress on your knees.  I even suggest half squats to start off.
  • Exercise 3 – Calf Raise Machine

Sit on the machine and place your toes on the lower portion of the platform provided with the heels off.
Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs.
Lift the lever slightly by pushing your heels up and release the safety bar.

  • Exercise 4 – Lunges –
    Lunges are a quintessential exercise. It’s important to do lunges properly so you don’t put unwanted strain on your joints. Here’s how the right way:

Keep your upper body straight, with your shoulders back and relaxed  Always engage your core.
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor.
Keep the weight in your heels as you push back up to the starting position.


  • WEEK 1 –  Workout Day 3 – Abs

      • Exercise 1 – Crunch
      • Lie flat on your back with your feet flat on the ground, with your knees bent at a 90-degree angle.
      • Now place your hands lightly on either side of your head
    • While pushing the small of your back down into the floor begin to roll your shoulders off the floor.


    • Exercise 2 – Leg Raises
    • This move will tone your lower abs as well as strengthen your entire core.
    • Start laying on your back with your hands below your booty, legs raised a few inches above the ground. Keep your legs straight as you slowly raise them up as high as you can. Slowly reverse the move back to start.
    • Do as many as you can.  Shoot for 10 the first time and work up to 20.
    • Exercise 3 – Plank
    • Get into pushup position and bend your elbows to lower your forearms to the floor. Hold the position with abs tightened.
    • (This guy in the photo is doing the advanced version where you support yourself with your hands instead of your elbows.)

    • Start by doing 1 minute.  Then each week increase the amount you plank by 15 or 30 seconds.

    • Exercise 4 – Kips –
    • Lie flat on the floor on your back with your arms extended straight back behind your head and your legs extended also.
    • Bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position.
    • Then, lower your arms and legs back to the starting position.

SUMMARY

You’ve now done one week of a four (4) week program.

What I might suggest is that you do two (2) weeks of this program.  It won’t hurt, and it might be good to repeat the same week than learning an entirely new set of exercises for Week 2.

If you’re ready for Week 2, go to this link. – Workouts for Men Over 40 – Exercise Guide – Week 2 (link coming soon)

Workouts for Men Over 40 – Does Sports Count? Is It a Good Idea?

Is playing soccer, football or rugby on Saturday morning something that a guy over 40 should consider?

Is playing a sport considered a workout for men over 40?  Is it a good idea?

What about Basketball? Lacrosse? Baseball?  Football?  Wrestling? Should a guy over 40 be participating in contact sports?

Of course, you know my answer.  HELL YES!

Ask any guy who plays a sport and has been for many years.   They most likely love the sport and know that it has great benefits for them. They know their entire health, mental and physical being would suffer if they stopped because someone told them they were too old to play anymore.

Deep down they know the benefits they gain from staying active as they age, even if the guys at the office make fun of them when they come into the office carrying an ice pack on Monday morning.

Let’s look at the details.

PROS and CONS

There are more positives than negatives to playing sports regularly later in life, in particular activities that get your blood pumping.

There are all kinds of health benefits, like keeping your weight under control and keeping good cardiovascular health and then there’s the psychological benefit of exercising regularly and the social aspect of being part of a team.The pluses in my opinion far, far, far outweigh the risks.

HOW TO…..

If you haven’t been playing your sport continuously for many years, then there are some things you should do before you jump back in.

Anyone who doesn’t exercise regularly and thinks they can just start right back up playing a sport at full throttle should reconsider and take it easy in the beginning.

First, you should take a month or two to build up a fitness base again before attempting to compete.

You should also get a physical and see if there’s anything you need to know about your physical condition before you participate in active sports.

Try the following 7-exercise workout before you start back, especially if you’ve been out of it for several years. Primarily you’ll want to do some stretching and some foam rolling.

The primary thing you want to do before you get back in is to strengthen your core and establish your stability and balance.  You don’t need to weight lift, just strengthen and stabilize your entire body.

Example: 

VIDEO 

SUGGESTED EXERCISES 

Do these exercises twice a week for a month before you dive into playing a contact or active sports. There are seven (7) that you should do during each workout (twice a week is suggested).  If you want to weight train other days, that’s fine.  These are designed to get your body ready for an active sports.

Barbell Roll-Out

  • Hold a barbell loaded with 5-10lbs on each side and kneel on the floor.
  • Now place the barbell on the floor in front of you so that you are on all your hands and knees.
  • Slowly roll the barbell straight forward, stretching your body into a straight position. Go down as far as you can without touching the floor with your body.
  • After a pause in the stretched position, start pulling yourself back to the starting position. Go slowly and keep your abs tight at all times.

Bridge

  • Lie flat on the floor your hands by your side and your knees bent. Your feet should be placed around shoulder width.
  • Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Hold at the top for a second.
  • Slowly go back to the starting position.

Side Plank

  • Lie on your left side with your knees straight. Prop your body up on your left elbow and forearm. Either place your right arm by your side or you can raise your right hand until it’s perpendicular to your torso, so you form a T.
  • Contract your core by squeezing in your abs forcefully.
  • Raise your hips until your body forms a straight line from your ankles to your shoulders.
  • Hold this position.
  • Start with 30 seconds and then add 15 second each workout until you get to 2-3 minutes. The longer the better.

You can also do it on your right side.  In fact, it’s advisable to do both.  Do the left side on Tuesday and the right side on Thursday

Bent Leg Lift

  • Lie flat on your back on the floor with your palms facing down.
  • Bend your hips and knees 90 degrees.
  • Without letting your upper body move, extend your legs out until they are straight and hovering a few inches above the floor.
  • Pause, and then return to the starting position.

Belly Button Suck-In

  • Knees and hands on the floor. It’s important that your back stays curved to facilitate the vacuum.
  • Blow out all the air from your lungs, squeeze your diaphragm
  • Suck your belly in.
  • Use your diaphragm to suck in your belly very tight. Try to get your belly button to touch your spine, not really but that’s the idea.
  • Hold for about 10 seconds
  • Release and repeat at least 10 times

This is a great workout for your abs.  It’s not that well-known and some people think it’s silly, but it really works. If you do this over a period of time and get your body fat down, you’ll have a six pack.

Bosu Ball Push Ups

  • Get on the floor with your body straight supporting your upper body with a wide grip on the flat side of the Bosu ball.
  • Start by flexing the elbows lowering your torso. Do not allow your hips to rise or to sag.
  • Pause at the bottom, and then extend the elbows to return to the starting position.

It’s that simple, but this will engage more muscles than a normal push up and will also force you to use core muscles to stabilize yourself.

Balance on a Bosu Ball

  • You might want to have a chair or wall to hold onto as you get used to the movement.
  • Step both feet onto the dome, placing them on either side of the bull’s eye.
  • By simply standing, you’ll feel your feet moving and your torso contracting in order to find your balance.
  • Add difficulty by letting go of the chair, raising the arms overhead or closing your eyes.

SUMMARY

Participating in sports as a guy over 40 is a GREAT idea.

It’ll keep you young and vibrant, extend your life, keep your cardiovascular system in tip-top shape and let you have fun while getting a good workout.

Even activities like CrossFit and boot camps are a great way to be active, if you don’t play a sports. I’ve done boot camps for years, and love the exercise and camaraderie you develop with your fellow boot campers. It’s a great way to get or stay in shape without thinking about it as “exercise.”

Before you dive in, if you haven’t been continuously playing, use the 7 exercises above to get yourself in shape so you don’t injure yourself.  Injuries are more common as you get older, but they don’t have to be if you’ve gotten yourself in great shape.

Go sign up for that weekend football, soccer, lacrosse or basketball league.  You’ll be glad you did.

Workouts for Men Over 40. Where Do I Start?

In a previous post, we’ve established that anyone can gain muscle and enjoy all the benefits of having more muscle and less fat.

For the details, read the post entitled “Can You Build Muscle After 40?”

So now that we know you can. Where do you start?

In this post, we’re going to map out the basics of what you need to know before you start a weight lifting routine.   You can use this to get started on your path to gaining more muscle, losing fat and getting in better overall shape,…… all leading to you feeling and looking TERRIFIC.

Working out can have social benefits as well as physical and mental ones.  You may meet some like-minded people at the gym and develop some friendships.

You will definitely connect with other people who work out. You’ll have something in common to discuss. Gym friendships can be a bonus.  At least you’ve got one thing in common – the gym.

Do I Join a Gym?

This is a gym workout.  Other blogs will be about home workouts.

I find that going to a gym works for me. I have tried working out at home, and I can’t stick to a regular routine. If I make going to the gym an “event,” I will work out harder and be more consistent in my workouts than if I’m at home.  This is strictly a personal choice.  It works for me.

If I go to the gym, I feel more committed to completing a workout (I mean, I made an effort to come here, so why not stay), and somehow I feel like my fellow gym goers are “watching” me to see if I’m putting in a good effort.

If you’re at home, it’s easy to be distracted by undone chores that are staring at you, distracted by what there may be to eat in the refrigerator and by lots of other distractions.

Going to the gym does not work for everyone so other posts will be for those of you who want to work out at home.

The reasons you might NOT want to go to a gym are:

  • the time spent traveling to and from the gym.
  • exercising in “public,” if you’re not comfortable doing that
  • feeling like you don’t fit into a gym culture.
  • you’re self-conscious about your body if you’re not in the best of shape.

All these are understandable. They can be reasons to start your new workout routine at home.

A Good Alternative to the Gym.

I’ve known several friends who found that the local YMCA or city athletic club was their choice for working out.  These are both great alternatives and probably less expensive than a big commercial gym.

Often, these facilities may not be as well equipped as a commercial gym, but sometimes they’re wonderful places because they are more laid back and have related programs, such as Zumba, yoga, wellness classes, etc.  Sometimes they’re geared more toward the person who can go during the day and on weekdays.

There is a nice city athletic club near me that would be a wonderful alternative to a gym.  It’s run by the small town I live in.

What Do I Wear?

Clothes  (DUHHH).  I wear shorts and a t-shirt.  It can be that simple.  If you’re more modest, you can wear long pants, but don’t wear jeans or anything that will encumber your movement. NO street clothes.  

Some guys like compression shorts and even compression tops.  They are useful for many guys. They’re just not essential for a good workout.

There are lots of ways to spend a bunch of money on “gym” clothes, but you don’t need to.  It won’t make your workout any better.  All you need is something comfortable that won’t restrict your movements.

Shoes – Basic tennis shoes of ANY sort will do.  You don’t need anything fancy, just something that will give you a good grip.  You don’t need an expensive running/performance shoe.  I’m sure you already have something in your closet that will work. Almost any athletic shoe will do.

NO STREET SHOES.  

How Long Will It Take To See Results?

It all depends.  You knew that was the answer, didn’t you? 🙂

It really does depend on a lot of things.

Some of us are very motivated to look and feel good.  Others are not as motivated.

Some of us gain muscle more easily than others.

Some of us can push ourselves harder than others.

Some of us put a higher priority on working out than others.

Some of us have better genes and are not ectomorphs. Most of us are either endomorphs or mesomorphs, not ectomorphs. If you don’t know what you are, go here.

Some of us combine our workouts with proper eating and some of us don’t.

So, it all depends.

If you commit to working out 3-4 times a week and do the exercises spelled out at Workouts for Men Over 40 – Exercise Guide, you will start to see results in 4 weeks, and you’ll see noticeable results in 8-12 weeks,  This only applies to us men.  Women are different.

Why will You Succeed?

You will because you showed up and started this program.  The old cliche is true. One step at a time. Success starts by taking the first step. It’s a cliche, but true. That’s all you have to commit to….the first step.

BIG SECRET TO SUCCESS

Put your workout on your schedule,….. on your calendar.

It is as important as any business meeting you have, and probably more important than many of your social engagements.

Commit to scheduling your workouts.

You must prioritize this part of your life. This will determine the quality of your life going forward.

Schedule your workouts for the week on Sunday when you plan your upcoming week.  You should know what important meetings and events you are scheduled for a week in advance, so add your workouts a week at a time.

The more regular you are with your workouts, the more they will become an integral part of your life.  Once that happens, you’ll see more progress than you’ve ever seen before.

Want To Be Motivated?  Here’s a Way? 

Commit with money.  Make a deal with a friend that if you don’t go to the gym at least three times a week for a month, that you’ll contribute $100 to his favorite charity.  If you’ve got more money, make the commitment with 3 friends.   There’s some motivation!

Another technique I’ve read about is to pledge a $100-$500 to an organization that is diametrically the opposite of your beliefs.  If you’re pro-life, pledge $500 to Planned Parenthood, and if you don’t go to the gym 3 times a week you must contribute your pledged amount to that organization.

Now, there’s motivation!

One More Secret? 

Did you know that how you perform each exercise will determine how quickly you’ll gain muscle?

Have you seen a gym meathead trying to impress everyone by swinging a big weight around?  He’s not gaining much, and he’s not impressing anyone who understands the importance of good form.

It is easy to want to impress the guy or girl next to you with how much weight you can lift compared to them.  They probably haven’t even noticed you, so don’t be a show-off.

DO EVERY EXERCISE with CORRECT FORM

Do Not be intimidated into thinking the heavier the weight, the more good you’re doing.  NOT!

The better form you have, the more results you will get!  That’s the secret.

OK, Just One More SECRET

This is a secret you don’t want to hear.

You must start to eat right.  I know, I know.  I hate it too.

You can gain muscle and lose fat at the same time, but you will have to make sure you’re eating correctly.

In a separate article/blog, I will lay out a diet for gaining muscle and losing weight.

Of course, you can start by cutting out all junk food and sugar.  If you did that, you’d be well on your way to a good diet. Start there as a simple step to a healthy diet.

A FEW TIPS FOR THE GYM

Take a bottle of water – staying hydrated is important while you’re working out.  Having a bottle with you will keep you concentrated on your workout,  instead of trudging over to the water fountain every few minutes.

Take a towel – If you’re doing everything correctly and pushing yourself enough, you’ll work up a sweat so having a small hand towel will be a welcome accessory.

Don’t Use Too Heavy a Weight – Again, I emphasize that heavy weights don’t equal better results.  Better form and persistence are the key.

If the weight is too heavy to perform your exercise with good form, you are asking for injury.

No Chit Chat – During your visits to the gym, you will make gym friends, but limit your conversation to before or after your workout.  You don’t want to be distracted from the reason you are there – gaining muscle so you’ll look and feel FANTASTIC.  

A BIGGIENO cell phones during your workout.  Using your cell phone while you workout is a very BIG distraction that will kill any intensity in your workout.  I know, I know.  We must have our cell phones with us at all times.  Having it with you when you work out is a BAD IDEA.  Try to refrain.

Use Free Weights As Your Default – Machines are fine, but you will not get the results as quickly as you want unless you use dumbbells and barbells.  It’s just the way it is.

Your muscles are much more engaged with free weights.  You’re forced to balance a dumbbell and thus engage more muscles during your exercise.

Start Slow – Don’t try to look like Arnold in the first month.  You’re the tortoise, not the hare. This should be a lifetime commitment.

What Exercises Should I Do?

You’re going to find the actual exercises at Workouts for Men Over 40 – Exercise Guide. 

RULES

  • Good Form – Yes, I’m mentioning this again.   You need to understand how important this is – to your success in gaining muscle and not injuring yourself.
  • Do Not Rest More Than A minute to a minute and a half between each repetition
  • Do Not Rest More than three minutes between each exercise.  The quicker you go through your routine, the more cardio benefits you’ll get.
  • Ask For Help from a fellow gym goer if you need a spot or you want clarification about an exercise that you’re doing.  Everyone is happy to help you.
  • Concentrate on the muscles that you are engaging. Think about the muscle you’re working and make sure what you’re doing is putting stress on that muscle or muscle group.
  • Don’t Do Less than is required by your workout schedule. This will require mental dedication. In other words, don’t quit early or do less than you’re planning to do.

TRIANGLE TECHNIQUE

The Triangle Technique is a technique that has developed over the years as I’ve tried different exercises to try and get bigger and stronger. This is based on years of real experience and what works for hard-to-gain guys, like me.

Easy-to-gain guys can do almost anything and gain muscle.  Those of us with more challenging body types have to use methods that break through the normal advice of gym trainers and muscle magazines.

Here is the link for this technique, but for now, the basics are as follows:

Progressively Lighter Weight

This is a technique that I have used that works for me and will probably work for you.

It uses a different weight for every repetition and starts with a heavier weight and works down to a lighter weight.

For instance, if you were going to do a set of barbell arm curls, you might start with 30 lbs. for the first repetition.  Then for the second repetition, you’d take 5 lbs off and do the curl with 25 lbs.  Then for the third repetition, you’d take off another 5 lbs and do a rep with 20 lbs. 

More Exercises, Fewer Repetitions

I believe that the more variety you give your muscles, the better they respond to growth.

Based on this principle, The Triangle Technique will have you do more exercises and only three (3) sets of each exercise.

Most exercise programs will have you do four (4) or more sets for each exercise.  I find that the more variety your muscles get, the stronger and bigger they get.

All of your workouts will be using The Triangle Technique.

Summary

Here is all you need to know before you can start your actual workout.  Go to Workouts for Men Over 40 – Exercise Guide for the actual workouts.

See you at the gym.

Bodybuilding Workouts for Men Over 60 – See How You Can Build Muscle Over 60

Does that sound ridiculous to you?

Are you under the misconception that men over 60 don’t have a chance in hell of building muscle?

Well, you’re WRONG!

In fact, you can build muscle if you’re over 70, 80 and EVEN 90.

There are a few things that you should pay attention to as a 60-year-old, but for the most part, nothing is different in the muscle building world. Age is just a number in the weight training world.

The following videos will discuss different aspects of bodybuilding over the age of 60.

BALANCE 

This first video confirms research that says no matter what age you are, you can gain muscle.

As Brian says in this video, the exercises that you do when you’re over 60 are NO different than the ones a 20-year-old does.  You’re gonna do exactly the same exercises.   Your squat, your bench press and your deadlift will be done exactly the same no matter what age you are.

The only difference that you will have to deal with as you get older is a balance.  In this video, Brian shows some exercises that will be helpful to do to improve your balance before you seriously start lifting weights.

LOSS OF MUSCLE

Fitness guru Nash Jocic discusses the benefits of weight training for people of age 50 and over.

Muscles can grow at any age. There is no physiological reason why you can’t gain muscle, at any age. Properly constructed training method and adequate nutrition can help anyone at any age gain muscles and lose fat, while improving your overall health.

Properly constructed training methods and adequate nutrition can help anyone at any age gain muscles and lose fat while improving cardiovascular endurance, mobility and vitality.

Watch the video.  He knows what he’s talking about.

12 POINT WORKOUT ROUTINE

A very specific program for gaining muscle over the age of 40.  Gert has most of the basics correct. Gert is a “trip” but has some good advice.

Here are the details of his first and most important 12 points.  (Here are Gert’s words edited by me so they’ll make more sense than if you try to understand him)

Point 1

Sitting on the couch with a beer in one hand, watching tv and generally looking bad and what you don’t realize is that you are slowly killing yourself.

You need to change yourself from the inside. Such life altering choices make one want to get up and LIVE and go to the gym to re-invent your body. Such choices make the whole process so much easier and WORTHWHILE…

Point 2

Diet determines 80% of your bodybuilding success. You REALLY need to address this. If you are not prepared to follow proper muscle growth diet guidelines your body will not respond even to the best training and best supplements regimes.

Your results will be very mediocre at best. This is what separates the hero from the average……the diet!

Point 3

You must align your diet with YOUR body. No two bodies react the same to the exact same diet. Every 14 days you need to monitor how your body has reacted to your diet and then to determine if you lost muscle weight (bad), fat (good) or both (bad) and then adjust the diet accordingly.

It is not as difficult as it sounds

Point 4

Training determines 15% of your bodybuilding success. Next to diet this is the 2nd most important aspect.

You must train at least 4 times a week and not more than 5. Above the age of 40, the body needs more time to recover and grow, I find 4 times the best balance (Mon, Tues, Thurs, Frid).

Less than 4 is not advisable. It is too infrequent and will put you in danger of injury. It is also not conducive to muscle growth.

Keep your sessions no longer than 90 mins preferably 50 min.

Point 5

Training MUST be split as follows due to the body being older than 40:
• 3 months building phase (6-8 reps per set, EACH set to complete muscle failure)
• 1 week rest
• 3 month cutting phase (12 – 20 reps per set, 30% lighter weights, never to failure)
• 1 week rest
• repeat
The above training regime allows for a serious 3-month growth surge but places serious strain on tendons and joints which then need to recover and strengthen during the cutting phase.

You cannot start training to failure until you’ve had at least a 3 month period of gradual weekly weight and intensity increases to reach the starting point of muscle failure for the next 3 month with the building phase program.

KEEPING YOUNG

People look for workouts for men over 40 or workouts for men over 50, etc. Is that really the right mentality though?

Does something change so dramatically that it would force you to have to pick up the “old person” workout instead of the ones being done by somebody half your age?

That said, I hope by the end of this video you will have a much different opinion on the right workout for men regardless of age.

To illustrate the errors in this thinking just remember back to when you were a child. Do you remember how you used to be able to bend over and touch your toes with nearly perfect hamstring flexibility?

How about being able to squat all the way down to the ground and back up without the slightest joint discomfort or mobility issues.

The problem is, that as we age, we stop doing the things that kept us feeling young. It’s a case of “use it or lose it”. If you don’t continue to do the workouts and exercises and simple daily activities that tested your physicality, you will lose much of the attributes you gained from doing these things.

If you stop doing things in your workouts because you allow yourself to get too tight or you sacrifice your mobility, then you are only making it harder on yourself to regain those attributes the older you get.

In order to feel young and fit forever, you have to not only make sure you are continuing to do the things that make you strong now but that represent every facet of well-being.

A complete approach must include balance, mobility, agility, strength, flexibility, and even mental toughness and a resilience to aging!

Don’t simply accept that you are getting old because a number tells you that you are. If you stay active and fit you will continue to be strong, ripped and muscular despite what you have been told you should look like “for a man your age”!

UPPER BODY CABLE WORKOUT

This is Toby’s upper body workout with cables.  It’s a good routine that will give your upper body a good workout.

When executing these workouts, make sure to choose a weight setting you are confident in executing 10-12 repetitions with – no need to go heavy on this workout since the focus will be on control and muscle contraction. Make sure to have your first set be a warm up, that way you can better figure out the weight you want to use and let your muscles get warm for the movement.

WHOLE BODY WORKOUT FOR GUYS OVER 40

This workout is guaranteed to help any guy over 40 years old build muscle over his entire body. Of course, this workout is great for guys at any age but if you’re 40+ and looking to get shredded, do this!

SUMMARY

If you watched all these videos you can see that the experts completely agree that building muscle over the age of 40, 50 or 60 is not only possible but something you should do!

If you want to live an active, healthy, vibrant life, then you need to start exercising, but not just exercising but participating in bodybuilding workouts that will keep you young and healthy.

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