Update

57 years old

Update

Update 2/28/22

Feelin' Good!

Update

My coming out story

My coming out story

Workin' It

Update... I turned 56 in May. So, I've set a goal to hit to get me motivated to keep 'reaching'. When I was turning 50, I made doing 50 push-ups my goal, and beat it by achieving 60. Anyway, for 56 years, I want my 6-pack back. I've got just a few more pounds of fat to lose to reveal what's there. This shirt came to spur me on. With any luck (and the right effort) I'll get to wear it this summer.

Pandemic

11/2020 #190 (55y.o.)

So, after a couple of years living life and getting complacent where my eating/workout regimen is concerned, I put on more fluff and lost some lean muscle. At 190 pounds, I'm 10-12 pounds over my lean pics of three or four years ago. I've been more lax with carb intake, and cut down to one-day-a-week weight-resistance training, but have been running, just not as much.

Enter COVID:

In April the gyms and fitness centers were ordered shut down. I was already feeling a bit guilty for lifting only one day/week, so I felt it was important to not quit working out completely. Thus, a change in routine was necessary.

I have never worked out at home much, but at one time I did have a good push-up routine that I did regularly, which helped development of the pectorals and lats. So, I started that up again, though it was hard to get back to as many reps as I had once been doing. (I would do 200 reps, in five sets.) Plus, I had been having
shoulder pain for a while. 

I also bought a bosu ball to use for the ab workouts that are part of my longstanding routine. My fiance has an adjustable dumbbell that goes up top #50, so I've incorporated that into some lat work, and for warm-ups.

Since April, my weight has remained about the same, but my lien mass has increased by about #5, while body fat has dropped by #5. I've added two days of cardio (elliptical, since the gym has reopened) and one more day of lifting (including heavy squats). Wonderfully, my shoulder pain has all but gone away, (thanks, push-ups) and my bench strength is better than it's been in over four years! Now, I just need to get the eating regimen more in check to get my body fat% back to around 8%-9%. Then the veins will return, too.

Update Photo 11/14/17

I'm a little "fluffier" than I'd prefer to be at the moment, at 185#, but I feel great and am going to hit the strength work (especially with bench press, squats, and dead lift) during the winter, while still running 8-10mi/wk. My weight probably won't change much, but I'm aiming for 9% body fat. (Currently 11%)

What If You Don't Know Anything About Lifting Weights???

I had a brief conversation with a friend at the gym this week. He's a little older than me and I see him there often. He is usually walking, running, or doing some cardio related training and stretching, but rarely any strength conditioning. My hat's off to him, though, because he is there and still light years ahead of most guys our age.

I was at a weight rack doing some barbell rows when he walked through, and he commented about not knowing how to use weights, or weight machines. Not surprisingly, his (lack of) muscle tone and lean body mass are a reflection of that. After mentioning the benefits of weight-resistance training (bone and joint health, fat-burning benefits of more lean muscle, etc.) I told him that I used YouTube (and still do) to find great tutorials on how to weight train.

I could post all kinds of links here of useful and effective lifting videos that I have found and incorporated into my own workout regimen. But, then you'd lose the value (and there is value!) in finding the ones that you will want to help meet your fitness goals. You will automatically be attracted to the best ones for YOUR needs. The ones I've found work great for me, but we all reach our goals a little differently, and the ones I like and use may not be as effective as the training you find and identify with on your own.

Have a little faith in the guidance of the universe and your attraction to the tools that will be perfect for you.

Zed Press

Okay, so I did this press during my noon weight training workout today just to see what I think about it. My core was noticeably engaged, but what I really noticed was the fronts of my deltoids that were on fire after about 40 reps.

Otherwise, the only other observation I have is that is is a little awkward getting into position with the bar in your lap, then getting up, and the bar set aside when you're done.

This is a nice compound movement, and definitely in line with my preference for weight training lifts that involve several muscle groups. This one works deltoids, arms, chest, core, and hips, among others.

Quantum Body Change Interview With Sandy Stuber!

Check out this interview with my friend and 51-year-old body builder Sandy Stuber. He is a former skinny guy, who was picked on in school. Now he has the body that anyone 51 (or 31 for that matter) would die for!

Sandy is a pro at putting on lean bulk, and has done some remarkable cutting, as well. Watch and learn...

Remember to Like this video, and subscribe to my YouTube Channel.

Here are links to some of the things we discussed:

Whey Protein - http://www.muscletech.com/products/sams-club/premium-100-whey-protein-plus/

BCAA supplimentation - https://www.bodybuilding.com/fun/bcaas-the-many-benefits-of-amino-acids.html

C4 Pre-Workout - https://www.amazon.com/Cellucor-Workout-Supplements-Creatine-Servings/dp/B00UIGJ73W

Macros - https://www.popsugar.com/fitness/What-Macros-40526988

Body Building info - https://www.bodybuilding.com/fun/ramsey28.htm

Subscribe to my FREE ebook and email list at: http://FitWithMarty.com


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Racquetball Tourney!

Sizzling Ace Serve!

You don't have to read too far in my blog to know that racquetball is a passion of mine. Much of what I do fitness-wise is designed to support and promote myself to better condition to make my game on the court better. I train to be strong, less prone to injury, with good flexibility and speed.

I've said it before, but my goal is to still be playing racquetball competitively into my 90s. Seriously. With that in mind, I think it's important to participate in state and regional tournaments like the one I was just at in Des Moines over the weekend. Besides, it is just a ton of fun!

2017 Iowa Open Racquetball Tourney

Last year, my doubles partner and I won in our bracket, and I made it to the semi-finals in singles, only to get beat for the championship slot by my doubles partner. This year I wasn't nearly as competitive, mainly because I only have enough local competitors to play once a week. It used to be I could play three or four times a week, but many of the guys my age are losing the ability to continue due to aches and injuries. Plus, racquetball is diminishing in popularity so the pool of players is shrinking.

Many guys my age are not staying competitive, or healthy, but it doesn't have to be that way. With just a little work in the gym and good nutrition they could have stronger joints, more energy, and less extra "baggage" to lug around the court.

Thankfully, older and wiser can be true. For it takes a little extra discipline to stay in top shape in your 40s and 50s. When young, we can get away with some bad nutrition habits because our higher metabolism makes up for it.

That's where the "wiser" part comes in. By 50, we should have the patience and discipline to realize the benefits of changing over to better habits. I'm glad I have a little of that wisdom. The process of getting and staying in better shape wouldn't have been nearly as easy without it.

Weight Training Vs. Cardio

The following is an exceptional article from The Huffington Post on Weight Training vs. Cardio workouts. This is really common sense stuff, and I'm glad someone is explaining this. They both have their place and are each important. As someone who is very long-term minded with my training regimen, weight lifting is vital for that purpose. ~Marty

The Truth About Weight Training vs. Cardio

You run and you run, and you don’t shed a pound. It’s one of the leading emotional pain points for people who exercise. All of that effort and so little reward, but why is that? Simple: Cardio is not the fastest way to lose weight, and it’s certainly not the only way. There is a solution, though, which will allow you to spend less time in the gym and see even better results.

You’ve Heard: You Can’t Burn Fat With Strength Training

Far too many people are focused on how many calories they burn while they’re in the gym, but this is shortsighted. Stop focusing on how many calories you burn in the gym and instead focus on how your body expends calories outside the gym. You burn calories throughout the day regardless of what you are doing, but exercise helps increase the rate at which you burn those calories. With most forms of traditional steady-state cardio, you expend calories while you’re exercising, but once you stop, you quickly go back to your normal metabolic rate.

Strength training, however, builds muscle, and more muscle helps you burn more calories — even when you’re doing nothing but sitting on the couch. “Strength training is a critical component of any program than emphasizes long-term fat loss,” said Alwyn Cosgrove, co-author of the book “The New Rules of Lifting.” Think of it like this: Muscles are “thirsty” from a metabolic perspective. The more muscle you have, the more fuel you are constantly burning. This is the advantage strength training offers if your goal is to lean out. A treadmill or elliptical trainer is often seen as the quick fix to shed body fat, and they are certainly useful if your goal is to improve cardiovascular health, endurance or simply to burn some extra calories, but strength training is a powerful ally.

You’ve Heard: Resistance Training Makes Women Bulky

This myth just won’t die and, unfortunately, it’s horribly misguided.

And to prove it, just go to any big-box gym in America and see how many 140-lb. guys with pencil-thin arms and a beer gut are in the gym multiple days a week, trying to get “big” or “huge.” Clearly something isn’t working. It takes a lot of work both in and out of the gym to get big or bulky. You not only need to be dedicated to your training, but you need proper nutrition if you’re serious about putting on size.

“There is a big misconception about what causes bulk. Bulk isn’t muscle; it is muscle covered by fat,” said Mike Roussell, author and nutritional consultant. “So if you feel that you are too bulky, then it is important to fine-tune your diet to lose the excess fat — not give up weight training.”

Women have a distinct disadvantage if the goal is to put on size. They have about one-tenth the testosterone of males, and testosterone is a key component in the muscle-building process. So even if you’re working out just as hard as a man, lifting the same amount of weight and gorging on calories, you still won’t see the same results with regard to muscle building. Women can, though, build muscles. Instead of big and bulky, they will be the type of long and lean muscles many women desire.

You’ve Heard: Weight Training Limits Athleticism

If your goal is to move and look like the Hulk, then feel free to continue performing body-part splits and hitting every machine in the gym. Those machines have their place, but they are not indicative of every weight-training routine.

If your goal is to look, move and feel like an athlete, you need a different approach. “Elite athletes need their body to function as an efficient unit. Splitting the body into parts like legs, chest, back and biceps will not meet that goal,” said Wil Fleming, performance coach and co-owner of Force Fitness and Performance in Bloomington, Indiana. “Instead, focus on big-bang movements that utilize multiple muscle groups — both the prime movers and the smaller stabilizers.”

The premise here is simple: Stop isolating body parts and pumping away mindlessly on the machines. Focus on big-bang, compound, multi-joint exercises. Hire a trainer or coach and learn how to squat, deadlift, chin and overhead press safely and effectively. The only reason your athleticism will be limited in the gym is if you follow an ineffective program or one that’s designed for “show” versus “go.”

You’ve Heard: Running Is the Best Way to Get Fit

It’s not that running as an exercise is bad, but it puts a fair amount of stress on your muscles and joints. Recreational runners can have injuries caused by weakness in the core and hip-stabilizing muscles. The better plan is to take time to develop the muscles of your core and hips first instead of jumping off the couch and running three miles.

For the hip stabilizers, start off with basic single-leg exercises like split-squats, lunges and step-ups. For the core, exercises like front planks, side planks and bird dogs will help get you stronger and more stable, making you much less likely to injure yourself when you do decide to run that 5K.

Some people need activities that are a bit more joint-friendly, as the pounding caused by running on a treadmill or pavement is simply too much. If you like more traditional options, a dual-action exercise bike or rower will not only engage a ton of muscles, but take some of the stress off your joints as well.

If you want newer (and possibly more exciting) variations, consider kettlebell swings, medicine ball or barbell circuits, Prowler pushes, or even battling rope variations. There are many different ways to get into shape, and while running is great, it’s just one option you have at your disposal.

What We’ve Said

Strength training can help you lose body fat and is likely a quicker ticket to better fitness than just plain cardio exercises. It also won’t limit your athleticism, but more likely improve it, and women can derive tremendous benefit from resistance training without getting bulky.

For those of you who like to run, it is one way to improve your fitness, but definitely not the only way. As with any program, though, you have to put in the work. It’s time to get into the gym.

By: Mike Robertson

Full article here: http://www.huffingtonpost.com/livestrongcom/the-truth-about-weight-training-vs-cardio_b_894936.html

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