The Age Factor

Too many guys allow the passing of time to become a handy excuse for ill health associated with obesity. My body began to change about age 27, so I know. It's going to be different for each person.
I remember age 27 as the era of bigger pants sizes.

My jeans were always a size 30, but when I bought new that year....size 32! 

WTF! 

Size 32 became size 34....and then 36...and then 38....and then size 40....
One day I was age 44 and rolling around in size 44 pants. 
HEY...MY PANTS MATCHED MY AGE! 

Look, I realize that as we age, our bodies change, and we can't pretend that we're forever 20 years old.
That's not realistic. My goal is to just be the best version of myself no matter my age. Size 44 pants was NOT my best, so I worked it off and am now back in size 32 working toward size 30. 

Too often people used age as an excuse to give up on themselves which is why so many go to pot in middle age. Don't be that guy! Today I am age 50 and still can do much without having to compete against my younger self. 

In life success is a choice, so choose to be your best. Anything less is a cop out. 

ALL IS POSSIBLE! 

Aches & Pains...

Sometimes what we must do in order to reach a goal becomes more than our bodies can withstand.

I hate that!

Knowing what to do is half the battle, but the doing is the other half. What can one do when an exercise routine becomes more than we are able to muster?

Today I was scheduled to play a tennis match followed by a 20 mike bike ride followed by an hour of swimming followed by a live sparring session...but somewhere up a hill biking the bowels of central Pennsylvania, my legs just gave out.

NO MORE!

I had to skip the swim and find another fighter to step in with my sparring partner. Sometimes I forget myself and remember my training from years past. My mind and spirit has not changed, but my body has. I just can't do all that I want in order to reach certain fitness goals.

That's reality. I'm an old man, but my younger self remains to demand that I work through the pain.

That's how old guys get hurt! Tomorrow shall be a day off, and my body will have time to recover.

Progress is about working hard but smart as well. And instead of biking and tennis, I will start off with swimming and hiking along with light calisthenics. We must never let our young hearts run away with our old heads and aged bodies.

Success in health and fitness is about becoming our best at any age without feeling like we must compete with our younger selves.

ALL IS POSSIBLE! 

TAKE CHARGE OF YOUR HEALTH

Yesterday, I met two guys my age who seemed 30 years older.
Seriously, one guy was fat and had type 2 diabetes and could barely walk while the other guy was a smoker who got winded just standing.

Nobody gets to either of these points by accident.
It takes dedication and effort doing all the wrong things.

 

  


In life most are gifted with one sliver of control over an area of our existence where affecting positive or negative change is all choice. It's our health. Most people's health and fitness is purely governed by their decisions regarding lifestyle.

NO EXCUSES!

When we take ownership of our health through clean eating and regular exercise, good things happen with our bodies. DUH! The problem are the masses in the human herd who are greedy, undisciplined and lazy.
Such drones are not hard to pick out of the crowd. In fact these wide ass bitches are becoming the majority.

You, and ONLY you are the author of your health, fitness and wellness.

Decide what's important and act...or not...

I'd rather  act - not a react. For those with goals and the willingness to drive toward their best...

ALL IS POSSIBLE! 

The Fat Lady

I met a fat lady today. Let's call her "Mary".

Five years ago Mary was a fitness instructor at a health club and was terminated after getting too fat following an accident which sidelined her training. The club offered Mary another position in the office, because a fat instructor sent the wrong message to the members.

Mary refused and was let go.

Mary's reaction was anger, and she was going to sue. Her attorney said the case would be pointless given that Mary was offered another position, and her contract as an instructor was contingent upon personal physical fitness. Mary went on to get a job at another club....but not as an instructor but in the office.

Let's play the tape forward 5 years to today.
Mary is still fat and full of excuses. Time has a way of validating a decision, and her former employers saw that Mary's personal commitment had waned. In life people evaluate us on how well we maintain our bodies, and though most of us are not in the business of fitness, we are judged. And just like Mary, we can be REJECTED!

It happens in business as well as the game of love. It's not that fat people can't get a career or relationship. The problem is that when we're not the best version of ourselves, we are cheating our purpose to glean the most from life. It's about realizing potential, living well, looking good and feeling great!

So, get to work...

All Is Possible!

What is "Body Re-composition"?

If you were fat and reached your weight loss goal, body re-composition is maintaining that weight while lowering body fat. And it's a slow process.

I have a weekly routine that involves very specific items related to diet and exercise that seem complicated.
I start on Sunday doing intense cardio with biking, swimming and tennis - about 4 hours total. I eat about 4000 calories that day which comes to a net intake of -1000 calories. In other words at day's end, I have a 1000 calorie deficit. Further, I balance the macro nutrients to raise protein and lower carbs a bit.
Here is the breakdown: 40% Protein, 40% Carb, 20% Fat

The very next day would then be a strength training day where I eat to a 1000 calorie surplus and balance by macro's differently: 20% Protein, 50% Carb, 30% Fat
Any cardio I might do is low intensity, and again, I must eat back those calories for a +1000 calorie net gain.
And this cycle goes on with some rest days sprinkled in as needed.

Here is an article on body re-composition that explains it in more detail.
http://www.askmen.com/sports/bodybuilding_900/988_body-recomposition.html

And there are various other resources you can research, but I'd stray away from buying anything unless you really need the support of one of several body recomp communities. That's your choice.

The purpose for engaging this method of self-improvement is to have new goals once you reach your target weight . Too many people lose weight, quit on themselves and gain it all right back.
You never want that to be you.

SUCCESS IS A CHOICE! 

Your Fitness Program

As I have said, getting fit is simple but hard.
It's 70% nutrition. You eat clean: lean meats, fresh fruits and veggies, nuts, whole grains and low fat dairy.
SIMPLE!

Once you define clean eating, you track calories. There are many free Internet resources that help you log in your food intake. I used My Fitness Pal: http://www.myfitnesspal.com/
My Fitness Pal not only tracks food but makes daily calorie recommendations based on TDEE, BMR and how you can eat well and lose 1 pound per week.

My Fitness Pal also tracks daily activity and exercise to weigh against food intake. Your daily cardio and strength training is VERY important, but again, your main focus is diet. I train 5 days per week 3 hours per day, so my food intake is very high: 4000 calories per day.

It's different for everybody, and again, your goal is to eat around a 500 calorie daily deficit to lose 1 pound per week. A single pound does not sound like much, but it is. That's 4+ pounds per month and 52 pounds per year, and that's the best way to think about it. LONG TERM! 
Fitness is for life, and we should not think about our wellness in terms of some temporary diet but a lifestyle to embrace.

ALL IS POSSIBLE!

NO EXCUSES!

People are filled with excuses when it comes to failure.
It's a rare occasion when a guy can just admit error, gather energy and move ahead in wisdom.

I am especially unnerved by those who make a commitment, then drop the ball and come up with some true whoppers to rationalize themselves. Who are we kidding? Either you're going to produce results or not.
NO EXCUSES!

People determined to achieve potential find a path to success while others find a handy excuse.
Just today an associate was supposed to get with me "first thing" Monday....and here we are...2:30pm...no call...no show...and my response?

DONE!

Once this guy realizes our business is cut off, he'll call with a load of excuses:  his phone was off; the kids were sick; lightning struct - whatever...TOO LATE!

And it's the same with health and fitness. If you want to become the best version of yourself, be very selective with your friends. Like attracts like...and if there is anything in you which desires to hang with mediocrity, you need to check the source of that attraction.

People who know me say I am jolly and fun, but beneath that veneer is a guy with an intensity when it comes to standards. I am very careful not to connect with anybody who's going to move me away from my goals. I do not expect perfection. One of my first litmus tests is whether a guy takes ownership of his desires or makes excuses.

That's what separates a winner from a loser. A success oriented person owns his mistakes, centers his efforts, makes changes and moves forward toward his ideal. Losers look externally for motivation, then rationalize failure.

No thank you!
I have no place in my life for that, and neither should you...

ALL IS POSSIBLE!