Pump iron to fight flab – and aging

Jim Mutdosch — Wed, 08 Aug 2007 13:48:51 GMT

I am a male 33 and I agree 100%. I started last year and have put on muscle and noticed my waist line shinking. I do it twice a week for about 1 hr and I feel great. If I skip a day or week I can tell because I don't have as much energy and my lower back starts to ache. It gets my heart racing when I'm lifting weights and I sweat alot so I know its giving cardo workout at the same time. Its not hard anyone can do it for 1 hr twice a week. Give it a shot and you will be surprised how much better u feel!

Pump iron to fight flab – and aging

Don Whitley, Forked River, NJ — Wed, 08 Aug 2007 13:50:34 GMT

Also it is important to keep your metabolism high by eating small portions every three hours combined with the strength training. One big mistake that is common is skipping breakfast to "save" calories. This puts our bodies in survival mode (famine approaching) and we store all unused food energy as fat.

Pump iron to fight flab – and aging

Junebee — Wed, 08 Aug 2007 13:59:02 GMT

I began weight training a few weeks ago, after many years' absence from the activity. I love it and feel fanstastic after a workout.

Pump iron to fight flab – and aging

Jack Hand, Fairfax Station, VA — Wed, 08 Aug 2007 14:04:02 GMT

Heck, I usually visit my local gym 3 times a week and am in better shape than I was when I was 50 (I'm 64). And, I can outdo most of the guys in their 20's and 30's. I enjoy weights, machines and the cardio classes. And, I'm frequently the only guy in the class, which makes it even more fun.

Pump iron to fight flab – and aging

Army Sgt, GA — Wed, 08 Aug 2007 14:10:52 GMT

Don is correct. Eat small meals throughout the day to keep burning the calories and fat. But i disagree that one hour, twice a week is enough weight training. Make it a part of your weekdays. Doesnt matter if you do it in the morning, lunch, or in the evening. And you dont need an hour of it either. If you lift hard enough, and limit your rest, you can get a good workout in about 30 mins. Of course, at a gym that is near impossible depending on how crowded it is. Ideally, to slim down to a tone physique, lift moderate weights, 3 sets a muscle group, for 8-12 reps each. To add more muscle, lift 2 sets a muscle group, 4-6 reps with a weight that only allows you to do that amount. Make sure to workout muscle groups that go together also, i.e. pulling muscles, pushing muscles. And finish every workout with abs.

Pump iron to fight flab – and aging

bodycracker, nyc, ny — Wed, 08 Aug 2007 14:11:33 GMT

About 4 months ago I went into my fathers bedroom around 1am. Son of a gun was curling weights. I always wondered how this 73 year old man managed to look so good. Never once did he mention he was a wt lifter. Bravo dad!

Pump iron to fight flab – and aging

Darren Owatonna, MN — Wed, 08 Aug 2007 14:27:40 GMT

I have been working out for over 20 years.. I do cardio and a circuit weight lifting routine 3 days a week.. I am probably in the gym for about 5 hours or a so a week, but I am in a lot better shape than most of my peers at 37 years old...

Pump iron to fight flab – and aging

Nick Douglas Lexington Ky 40505 — Wed, 08 Aug 2007 14:47:05 GMT

I have been working out since my high school days and I am 41 now. My body does not look that of an average 40 something. I am very well toned and defined quite nicely. I got sick 3 years ago and was hospitalized for 2 weeks, well there went to 20 plus years of working out. Every ounce of muscle was gone.
I had to start over again, but in no time; I was getting it back and now look better than ever. I work out 5 days a week for 1.5 hours a day combining cardio and weight lifting each day. Although I have always been able to eat pretty much what I wanted to, i still try and watch what I eat so that I can get that more defined look.

Nick Lexington, Ky

Pump iron to fight flab – and aging

Robert Gazzoli, Palm Coast, Fl. — Wed, 08 Aug 2007 14:59:23 GMT

Pump iron to fight flab – and aging

Dave Stone, Springfield, Mo. — Wed, 08 Aug 2007 15:05:41 GMT

Comment to Army Sgt's post above: while I'm one of those "still talking about it" guys who knows he should start lifting, as a doctor I just wanted to point out that ALL muscles are *only* "pulling" muscles. Muscles never push, that effect is achieved by crane-like leverage in our bodies' architecture. Now maybe today I'll finally start pushing some weights! Dave S. Springfield, Mo.

Pump iron to fight flab – and aging

Vaughn, Washington, DC — Wed, 08 Aug 2007 15:07:59 GMT

I have been telling the cardio nuts for years that if they really want to lose weight, lift some iron. As I stay slim and tone, they continue to gain weight over the years despite their rigourous cardio classes. If the fact that the cardio instructor is overwieght hasn't given them a clue by now, I don't know what to tell them!

Pump iron to fight flab – and aging

J. Bufkin , Alexandria, La. — Wed, 08 Aug 2007 15:25:37 GMT

I combine weight training with max 80 carbs a day and have gone from 38 pant to 32 comfortable! Low carb and bow-flex have been the key for me now for year and half. !! Im 39 years and wish I had started 10 years ago with this lifestyle.

Pump iron to fight flab – and aging

Becca S., Evansville, Indiana — Wed, 08 Aug 2007 15:29:28 GMT

I learned proper strength training technique in college, but hadn't lifted in a couple of years.

In mid-May, I began lifting again. I rotate days of chest and back, shoulders, arms, and lower body. Those routines take 20-30 minutes each. Then I tag on 20-40 minutes of cardio. I also do abs on alternating days.

In about 2.5 months, I've lost 21 pounds, and 5 inches around my waist. My friends comment how much nicer my polo uniform shirts look on me, now that my shoulders and chest "sit" differently.

I love how powerful and empowered I feel after a strength training session. And the extra strength and endurance is showing up in every aspect of my life, from getting out of a little sports car to carrying in groceries to moving a set of heavy shelves to, ahem, well. . . ask my husband.

Also, to make the time pass while I lift (I don't have to concentrate on my form as carefully as I used to before I polished my technique), I listen to talk radio that I download onto my mp3 player. Really, the gym is *my time*

Pump iron to fight flab – and aging

Jeff G. Gilbert, AZ — Wed, 08 Aug 2007 15:35:04 GMT

Weight training is fine and good but many of those benefits from weight training can also be realized through swimming using different strokes. I swim 3-4 times a week for 40-45 minutes continuous and have lost 14 lbs and 8 inches overall in six months yet can return to medium strength weight training and achieve similar performance. Swimming really works but without the pain.

Pump iron to fight flab – and aging

B. Krawczyk, Westfield, MA — Wed, 08 Aug 2007 15:38:09 GMT

I agree with the weight training recommendations by the author. And to mix up the exercises for a complete workout. I do spinning twice a week, power yoga once a week, Pilates once a week. I also do ab exercises and use free weights 30 minutes a few days a week combined with several sets of military style pushups. My spinning trainer thought I was not a day over 40 --- I am 56 so the proper range of exercise is key to staying younger, both outside and inside. Also, never smoke, protect your skin and moisturize. I am living proof you don't have to look your age and I can outdo most of the twenty-somethings in my gym!

Pump iron to fight flab – and aging

Horace Becknell, Henderson, Nevada, — Wed, 08 Aug 2007 15:48:46 GMT

Granted, pumping iron is important, but one must remember, cardio works the most important muscle in the body--the heart. I'm 67, and I include cardio in my 3 times/week workouts even though I dislike it. Be smart, pump iron, but don't forget cardio. Let the mind take care of the body, and the body will take care of the mind. How 'bout that!

Pump iron to fight flab – and aging

John P Newark, Delaware — Wed, 08 Aug 2007 15:50:26 GMT

I bought a set of freeweights and a bench for about $200 five years ago. I lift every other day for about 45 min and run 3 miles 4 times a week. At 49, I am in better shape tham most of the men in my office who are 10 - 20 years younger.

Pump iron to fight flab – and aging

William Shropshire — Wed, 08 Aug 2007 15:53:02 GMT

That's exactly what I do Army Sgt, GA. I work on 'push' muscles one day, 'pull' another, and legs on my third. I do about 10mins of cardio warmup too (which i mix up). I do circuit workout so i lift, do situps, jumping jacks, jump rope, pushups, etc. 5-7min cardio cool down. So i'm in the gym for about 35-40mins

All muscles may be pulling, but it's the pulling and pushing motion that targets certain muscle groups. Pushing is usually chest, shoulders, and triceps while pulling is mainly biceps & back (not saying other muscles don't help, just not as much).

Eating right is very important. 4-5 small meals a day. The inbetween meals can simply be a piece of fruit; nothing big. Protein is important if you're trying to put on muscle. Eat (or drink-protein shake) some after EVERY weight lifting session!! It builds and helps muscles recover. And make sure you eat something before you lift weights.

A weight scale isn't important. You need something to monitor body fat. I've gone from 15% to about 13.5% body fat in a couple of months and i've gained about 4 or 5 lbs. Target goal is about 10-11% by february.

Pump iron to fight flab – and aging

Stephen Churchill, Mullica Hill, NJ — Wed, 08 Aug 2007 15:58:27 GMT

I was glad to read something I have known for 40 years. As a 56 year old who still lifts weights 2-4 times per week and weighs 175 at 5-10 who can still do 8-10 pullups, bench over 200 for several reps, curl 100 for 6-8 reps and so on. Like the comment above, I can do more than alot of men yonger than me and do not feel right if I happen to miss a week of working out. It is my therapy and way of life.

Pump iron to fight flab – and aging

Billie, Springfield, MA — Wed, 08 Aug 2007 16:04:58 GMT

I am a 58 year old female who has never had a weight problem but as I get older I fight the midriff bulge and lose tone. I want to tone and strengthen and need some guidelines I cannot afford a personal trainer and would like to train myself. Any particular books/dvd you can recommen to a rookie? Thanks for your help.

Pump iron to fight flab – and aging

pat, philadelphia pa — Wed, 08 Aug 2007 16:10:44 GMT

I workout for 4 weeks, 5X/week, then take 5-7 days off. Then I switch my routine, start out using lighter weights and increase weights till the end of my 4 weeks. This approach has helped me gain the muscle I want and the weight I've been trying to gain. Also, eat a minimum of 5 small meals per day.

Pump iron to fight flab – and aging

Teddy, Boston, MA — Wed, 08 Aug 2007 16:14:34 GMT

I have been consecutively lifting weights (24/7) for six days.

Pump iron to fight flab – and aging

Kevin, Baton Rouge, LA — Wed, 08 Aug 2007 16:18:57 GMT

Great article. I have been working out since my divorce 10 years ago. I am 35 and still look 25. It has helped me physically and mentally as well. I incorporate 5 fitness principles which are universal for men and women: Strength Training, Cardio Program, Flexibility Program, Nutritional Program and Supplements.

I have made it a lifestyle change. I recommend to starters they identify their goals. For example; do you want to become a body builder, become toned, or improve health? Also recognize your body limitations. Only a select percent look like persons on the cover of magazines.

In addition, understand it will take time. If you are 35 and never exercised, then it took 35 years to become who you are. As a society, we are instant result oriented. Don’t expect to change yourself in 35 days. You will get frustrated and quit. However, in a good program you should see significant results in 3-6 months.

I also recommend starting slowly. Don’t try to do or change your lifestyle too much too soon. For example; don’t go from couch potato to working out 5 times a week or eating fast food everyday to only salads and protein drinks.

And realize if you don’t have time is not an excuse. You can make a difference with just 30 minutes to 1 hour a day.

Note:
1. Strength Training – Adults lose about 6 pounds of muscle mass and up to 3 percent of their bone mineral density each decade unless they perform some type of strength exercise. I build muscle so I train a body part each day, 4-5 exercises. I lift heavy and I pyramid my reps from 10 (light warm up), 8, 6, and then 4. To tone I recommend low to moderate weight, 3 times a week, 3 sets with high reps from 12, 10, 8.

2. Cardio Program – 3 times a week. Women should have a moderate to fast walk (not run) 45 minutes to burn fat. Men interval sprints to burn fat for 30 minutes. 3 minute slow warm up, 3 minute moderate pace, 3 minute fast, continue alternating 3 minute moderate and fast until the 27 minute mark and cool down for 3 minutes slow walk.

3. Flexibility Program - Palates or yoga class. It will help your lifting, cardio, and more importantly reduce the likeliness of a related injury.

4. Nutrition - First, reduce (or eliminate) fried foods. Increase fruits and veggies. Less soda, more water and drink green tea. Eating small portions 5 times a day allows you to spread the calories out over time and reduce fat build up.

5. Supplements – A good muti-vitamin daily and protein drinks. There are many others supplements but I would recommend talking to someone or reading about the differences. And remember to match them back to the goals you are trying to achieve.

Pump iron to fight flab – and aging

Melissa Romsos Tucson, AZ — Wed, 08 Aug 2007 16:24:57 GMT

Weight training has helped me go from a size 6 to a size 0 in 3 months. While cardio is important, I was overemphasizing it and not balancing it out with strength training. As soon as I added regular strength work outs, my physique changed considerably and at 34 I look better than I did at 25!

Pump iron to fight flab – and aging

Craig, El Paso, Texas — Wed, 08 Aug 2007 16:40:01 GMT

I started lifting again about four years after 10 years of inactivity. I recently had to get new life insurance. My rates went down even though I was ten years older. I think the lifting improved my health and it showed in results from the insurance medical exam.

Pump iron to fight flab – and aging

Kathy Jordan, Miami, FL — Wed, 08 Aug 2007 16:45:43 GMT

To the doctor, the Army Sgt was referring to pushing muscles working triceps and pulling muscles working biceps. I've been working out at the gym for two years now, I'm female 52 yrs. old and I see muscle tone I thought I'd never achieve. Absolutely in favor of cardio and weight training. The only way to go.

Pump iron to fight flab – and aging

Doug, Idaho — Wed, 08 Aug 2007 16:47:49 GMT

I am a 52 year old male for whom slowing down in sports was not in the cards, until soccer, skiing and baseball injuries slowed me down. So I tried Pilates (the original Joe Pilates method) and am hooked. Not only does it heal injuries, but my strength and flexibility is much better than it has been in years. It is very difficult - mentally and physically. I sweat and work as hard or harder than I ever did in weight training with the bonus that it concentrates on your core, but involves every single muscle group working in opposition during every session. The instructors look like a cross between prima ballerina's and Iron Man triathletes.

Lose weight, gain strength and flexibility, feel better about yourself. Grow younger. As Joe Pilates, the inventor, said: If you are flexible at 60 are young, if stiff at 30, your are old.

Pump iron to fight flab – and aging

Fletch, Forest Lake, MN — Wed, 08 Aug 2007 16:57:14 GMT

I was a power lifter when I was in my late teens and early 20's when I met my now wife (196 @ 8% body fat). My wife was a farm girl and a great cook and one of those people that can eat anything and not gain weight. I however am not one of those lucky people. I gained 70 lbs in 8 years since we got married. My wife. the "Cook" then told me that I was fat and should see a doctor to get my blood work looked at (I told her it was all her fault).
Being a good husband I did what she asked and the Doc told if I didn't lose weight my blood work was so bad that I could be dead by the time I'm 40. So at the age of 32 I went on a low cal. high protein, veggie and whole grain diet. I combined this with only a cardio workout and in two months I lost 20lbs at stayed there for two months with no change. I could not lose another pound without starving myself then gaining the weight back when I wasn't starving myself. I decided to join a gym and lost 50lbs more after 6months when I added weight training. I am fit strong and eat a lot of food but I am very diciplined on what I put in my body. Having a Doc tell you that you'll be dead of a heart attack by the time your 40 is good motivation for most people I think.
Since losing the weight I have taken up martial arts and triatholons both of which require strength, flexibility and endurance. I workout 2 hrs a day up at 4:30am and later in the night. Lifting weights was a real key for my and a real transformation. I may have taken my fitness to the a high level but I have never felt better. 1hr weights, 30min cardio, 30min stretching.

Pump iron to fight flab – and aging

Jeff Stevenson, Peoria, IL — Wed, 08 Aug 2007 17:00:53 GMT

I started working out again back in February. I had not set foot in a gym for 10 years and am 30 years old. 25 pounds later and 4 pants sizes I feel great. I started incorporating running in 5K races to challenge myself to do the cardio workouts along with my normal strenght training. It is so nice to go out and have your friends and family compliment you on the hard work you've done.

Pump iron to fight flab – and aging

Michael J, Wayne County, OH — Wed, 08 Aug 2007 17:04:08 GMT

I've been back into weight and cardio since Easter, '07. My daughter asked if I would participate in a 5K run with her and it was the wake up call I needed.

I've cut out all unnecessary calories, focus on making the most with 2000 calories per day and cut all caloric intake after 7pm.

Since 4/9/07, I've dropped 21lb, (209 down to 188, BTW, I'm 6'-2"), 4-5 inches off my waist and added 4 inches to my chest.

I do weight training 3 mornings per week:
Mondays is Chest & Tricep,
Wednesday is Back & Bicep and
Friday is Shoulders & Legs. (I hate Friday)
Each weight day also includes 2 different types of ab exercises.

Tuesday and Thursday mornings, I use an elliptical machine for at least 30 minutes, I run 3-4 miles on Saturday mornings.

Because of my knees, I don't focus on the distance run, but on the time spent running. I'm currently doing 9 minutes of running, walk for 3, then 10 minutes of running, walk for 3, then 11 minutes of running, walk for 3 then run as long as it takes to get back home. Every week, I add a minute to each running bracket.

I have to confess, I really don't like getting up an hour earlier to workout, but the comments and compliments from friends and family that see a difference makes it worth it.

Pump iron to fight flab – and aging

Rick — Wed, 08 Aug 2007 17:09:36 GMT

I wowuld love to work out and do cardio, but I might spill my cake.

Pump iron to fight flab – and aging

barefoot bob — Wed, 08 Aug 2007 17:11:08 GMT

Yes, strength training is very powerful. I like to use american made equipment, including kettlebells, dumbbells, and ab grinders. My favorite american supplier is torqueathletic.com

Pump iron to fight flab – and aging

Fletch — Wed, 08 Aug 2007 17:15:41 GMT

Rick
You could mush your cake in a ziplock bag and a little whole cream and cut the corner out and suck out the cake while you run or lift. Let me now how this idea works for you.

Pump iron to fight flab – and aging

Barb Grant — Wed, 08 Aug 2007 17:21:50 GMT

Where can a beginner get a good at home strength training program?

Pump iron to fight flab – and aging

Ken Deal, China Grove, NC 28023 — Wed, 08 Aug 2007 18:03:47 GMT

I work out (strength traning) four to five times a week at the gym. I am in GREAT shape for a 55 year old man. I feel as good as I did at thirty!! I have been traning for about twelve years, and, I do not plan on stoping.

Pump iron to fight flab – and aging

Ron, Philadelphia, PA — Wed, 08 Aug 2007 18:04:08 GMT

The Doc is right. No muscle in the body 'pushes'. Combinations of muscles and joint architecture enable you to employ groups of muscles (all of which contract, or 'pull') to execute a pushing motion.

The point is to exercise groups of muscles that oppose each other. Example: it is necessary to exercise lower back because theose muscle function in opposition to abs. Do nothing but abs training and you can expect your back to hurt!

Pump iron to fight flab – and aging

Ian, NC — Wed, 08 Aug 2007 18:10:36 GMT

My only message to the guys working out is this: do some squats. Too often men neglect the legs in their routines. Foxworthy was right, you do look like a frog standing in double knit pants, a disease I call "gone-ass". As someone with 26" thighs can tell you, it feels good when you try on pants and they're tight in the leg and rear instead of the waist.

Pump iron to fight flab – and aging

Joe, Plano, Texas — Wed, 08 Aug 2007 18:11:02 GMT

I agree 100%. I'm 47yrs old and often get mistaken for 30-35. I work out 5 times a week from 5AM to 7AM. I do weight training 3X's a week and cardio 2X's a week. I drink gallons of water and I'm pretty consistent with fruits and vegetables.

Pump iron to fight flab – and aging

Jim Mutdosch — Wed, 08 Aug 2007 18:13:49 GMT

Hey Barb... Goto Bodybuilding.com . Best site for free training programs and information.

Pump iron to fight flab – and aging

Bryan Hoffman, Etters, PA. — Wed, 08 Aug 2007 18:14:05 GMT

I am 50 and have been weight training and cardio for the better part of three years. Any advice on how to reduce these stubborn love handles. I weight about 163 and stand about 5'9".

Pump iron to fight flab – and aging

Jack Hand, Fairfax Station, VA — Wed, 08 Aug 2007 18:26:49 GMT

For those who are not near a gym, consult your local library for books and tapes on how to do fitness exercises. Or, check eBay.

Pump iron to fight flab – and aging

John Doe, Seattle Wash. — Wed, 08 Aug 2007 18:32:44 GMT

Lifting is Good, it makes you jacked, I am 60 years old and I can bench press 400 pounds. All the chicks pick me at the gym because I am the strongest. The puny young men cant keep up with me in the weight room thats why I get all the chicks. And cause I have 2.36% body fat

Pump iron to fight flab – and aging

destardi, chicago, il — Wed, 08 Aug 2007 18:39:05 GMT

Rick...that was the best laugh I had all day. Sad, isn't it.

Pump iron to fight flab – and aging

destardi, chicago, il — Wed, 08 Aug 2007 18:40:08 GMT

John Doe...60 year old men shouldn't be using "chicks" and "puny" in their vocabulary.

Jus sayin

Pump iron to fight flab – and aging

Karla from Florida — Wed, 08 Aug 2007 18:40:27 GMT

Barb asked about at-home strength training programs. I haven't tried that but wanted to point out the importance of learning the proper techniques. Also, going to a gym on a regular schedule can be quite motivating - provided it's the right environment for you. It's important to consistently push yourself to the point of discomfort but not pain. I am 51, have been weight training for a long time, and it has contributed to my quality of life immensely.

Pump iron to fight flab – and aging

John Doe, Chicago, Il — Wed, 08 Aug 2007 18:46:51 GMT

Puny destardi I saw you the other day crying in the corner of your local Chicago gymnasium after your lady friend couldn't resist my 60 yr old unwrinkled biceps. Maybe you should spend less time posting on the internet and more time underneath the weight pile.

Just Saying

Pump iron to fight flab – and aging

joe crain — Wed, 08 Aug 2007 19:06:15 GMT

If I start lifting weights will I turn into a narcissist douche like John Doe?

Just Concerned...

Pump iron to fight flab – and aging

John Doe, The Weight Room — Wed, 08 Aug 2007 19:11:31 GMT

Maybe but I'm concerned if you don't start lifting weights you will remain a puny man dweeb.

Pump iron to fight flab – and aging

Vaughn, Washington DC — Wed, 08 Aug 2007 19:27:41 GMT

Why is it that people who take care of their bodies are "narcissists", but people who pig out all day to satsify their personal cravings are not self indulgent or self centered? I would rather be around a healthy narcissist than some greedy slob.

Pump iron to fight flab – and aging

John Doe, The Stationary Bike — Wed, 08 Aug 2007 19:34:04 GMT

Because puny men and fat slobs have nothing good to speak about themselves making it hard to appear narcissists.(e.i. nobody says "I ate 10 crispy cream donuts this morning and got 7 seven more disgusting looks from women as I carted my way to work on a rascal.... I am all that is man!!") While we men who grind and sweat under the weight pile have much accomplishment to boast about.

Pump iron to fight flab – and aging

Sweating, in Arizona — Wed, 08 Aug 2007 20:02:32 GMT

John Doe, you are one hilarious individual.

Pump iron to fight flab – and aging

B.G., PA — Wed, 08 Aug 2007 20:04:16 GMT

Bodybuilding.com, very informative, very helpful, very free information.

Pump iron to fight flab – and aging

Barry Black, Balco Labs — Wed, 08 Aug 2007 20:08:45 GMT

Here some very free information... you dont need to work out to stay fit you just need to supplement properly... I recomend THG or HGH or andro... a few painless shots a week and you ll be putting even John Doe to shame on the beach.

Pump iron to fight flab – and aging

Sweating, in Arizona — Wed, 08 Aug 2007 20:16:40 GMT

John Doe, you are one hilarious individual.

Pump iron to fight flab – and aging

Paula in North Carolina — Wed, 08 Aug 2007 20:17:01 GMT

I'm 50-yrs old and work out 3x a week with circuit training and resistant weights. I feel great and am a size 6 petite. I have no cholesterol or blood pressure issues. Beyond the health benefits, I look younger than ever! When I tell someone my age, they always ask to see my driver's license. Exercise and a healthy lifestyle is the fountain of youth.

Pump iron to fight flab – and aging

Ralph Doe — Wed, 08 Aug 2007 20:17:04 GMT

Very impressive brag-a-thon!! Shall we go for penis size next?

Pump iron to fight flab – and aging

John Doe, The Suana — Wed, 08 Aug 2007 20:26:37 GMT

Ralph, Innapropriate... you must be a puny man with nothing to brag about.

Barry, nobody puts JD to shame on the beach especially not your kind... the chicks would all give you disgusting looks as if if you were a puny man because of all ur needle injectiongs... and the inferior feromone scent from all the bodily damage of rampid steriod use

Pump iron to fight flab – and aging

Carolyn Dixon, KY — Wed, 08 Aug 2007 20:55:19 GMT

I am 53 years old and starting working out (aerobics, pilates, yoga and weight training) about 2 1/2 years ago. I lost 40 lbs and am in the best shape of my life. It is never too late to start--but you HAVE TO START!

Pump iron to fight flab – and aging

Tim Doe, The Hot Tub — Wed, 08 Aug 2007 21:48:01 GMT

Hey John Doe from the Sauna, I'm a 65 year old man that benches 600 lbs, with a 1.36% body fat. It's not that hard to lie now is it.

Pump iron to fight flab – and aging

T. Porter — Wed, 08 Aug 2007 21:57:55 GMT

Can anyone recommend a website that would help somebody new to weight lifting..weekly routines that would help work all muscle groups....

Pump iron to fight flab – and aging

Kerry, St. Louis, Mo. — Thu, 09 Aug 2007 00:09:50 GMT

Billie, get hold of a copy of "Kathy Smith's Lift Weights to Lose Weight." You won't be sorry.

Pump iron to fight flab – and aging

sieman run, seattle, wa — Thu, 09 Aug 2007 02:36:05 GMT

i like the cake idea ... would it be better to use a ziplock-style baggie, or would just the foldover-type do the trick?

Pump iron to fight flab – and aging

Russ T Balls, Indianpolis IN — Thu, 09 Aug 2007 02:44:51 GMT

I started weight training 3 months ago and really feel the benefits and look better but I swear my penis is shrinking. Could this be hormonal? It is now down to 9"

Pump iron to fight flab – and aging

Dan in Peoria, Illinois — Thu, 09 Aug 2007 03:29:45 GMT

great responses, and all I will add is that close handed, slightly inclined bench presses using whatever works for you (I do between 180 and 200 lbs) a few days a week will make your chest explode. My arms are not making the gains I want but my chest has exceeded expectations. I also feel better mentally from working out, and think all good workouts should leave you sweating. Mine do.

Pump iron to fight flab – and aging

Been there, done that. — Thu, 09 Aug 2007 04:01:35 GMT

Weight training should be the prime method of exercise for any age. I have weight trained for over 50 years. Get a good book, say, by Ellington Darden. Stay away from any trainer under 60, they are a waste of time.

Pump iron to fight flab – and aging

Suzanne in Raleigh, NC — Thu, 09 Aug 2007 04:17:10 GMT

I am a 48-year-old woman who has been lifting weights since college; even through two pregnancies and up until a couple days before each delivery. I combined stretching and moderate cardio exercise (10-20 miles of running per week) with an ever-changing free weight and machine weight routine.

As years went by and research revealed new ways to get the most from a workout, I'd alter my routine to incorporate the latest science buzz. My diet has consistently included lots of vegetables, fish, white meat and whole grains. I now concentrate on a high antioxidant diet that addresses cell health to promote youthful skin and longevity.

My last bone density test showed I had the skeletal frame of a 20-year-old female. Since I am small-boned (5'4", 116 lbs.), this is an unbelievable result for one my age.

My point is: all you young girls out there, get going now! And for those women of all ages who want to change: it doesn't matter what age you are, "just do it". My mom is 75 years old and rides her bicycle in a local club ride every weekend. We are the same size!

Pump iron to fight flab – and aging

Luis Villanueva — Thu, 09 Aug 2007 04:35:49 GMT

i have a co-worker he is 66 and he do marathon once a month. He goes to diff, State just to run. He can run 48 miles and he did run 24 hrs marathon when he was 50. All i can tell you is his first name (TERRY).
I do pump some weight but not much because i am a Gulf Vet Disabled but i feel great.

Pump iron to fight flab – and aging

Jack — Thu, 09 Aug 2007 07:46:04 GMT

hi ...I have bee weight training for sometime now...I notice that my face is getting puffy and although my tummy is flat in front, it is wide form the sides ....how do i reduce this ...is there any excercise that can work??

Pump iron to fight flab – and aging

nesnej, Rio de Janeiro, Brazil — Thu, 09 Aug 2007 10:46:53 GMT

Barb...a book I would recommend for beginners that you can pick up at Barns&noble or most of the chain book stores is "Getting Stronger" by Bill Pearl. The book has various routines, explains diet and has explanations and pictures of different lifts.

Pump iron to fight flab – and aging

Cassandra, Brandenburg — Thu, 09 Aug 2007 11:42:11 GMT

I've been weight lifting since I was 16 yrs old. And now at 23 I've raised the ammount of weight I can lift considerably. I'm 127 lbs, a size 2-4, and can bench 100 lbs at least 3 sets of 8 reps and working to get better. Even when I was a size 2-4 in highschool I was 122 lbs...so I've gained some muscle over the years and definatly eat a lot more than I did. Every week that goes by, that is the week I'm in the best shape of my life.

Pump iron to fight flab – and aging

Running Makes My Beer Foam, Chigaco IL — Thu, 09 Aug 2007 14:37:13 GMT

Don't be too concerned, Joe. Most of us reading this are plenty happy in our lives and are either getting fit or already are as a natural outgrowth of that happiness. We are secure enough in ourselves that we are not interested in our bady fat to within 1/100th of one percent and don't feel the need to chase "chicks" around the local gym. But then if that's John Doe's bag and he's OK with it, good for him.

Pump iron to fight flab – and aging

JT — Thu, 09 Aug 2007 15:09:41 GMT

You tell 'em, John Doe!

Pump iron to fight flab – and aging

Mark Fisher — Thu, 09 Aug 2007 15:12:48 GMT

I've been active since a boy and working out since I was 19 and joined the military. I'm 42 today and re-entering the gym after a 6 month time off for several reasons. I'm loving being back in!

I've also taken up jumping rope and can burn 345 calories in about 20 mninutes which gives my heart and lungs a very hard workout. You can't imagine how good I feel afterwards either. Combining that with good abdominal work and you will be a machine in the bedroom, let me tell ya.

Just a comment to some other posts. I know from experience that if you are already in decent shape then 1 hour twice a week will do you just fine.

If you are doing 1.5 hours a day 4 or more days a week you are spending too much time in the gym unless its just the thing you love to do more than anything else. It doesn't take nearly that much time to get a good work out. You can do 45 minutes and be outa there and look fantastic.

The main thing is that different routines work well for different people and person "A" can't say if person "B" isn't working out the way they are then "B" isn't doing it well enough. Just do it. Do your own research. Read and learn. Find out what works for you and explore the world of supplements and meal replacements if you like. There is a big world out there.

Enjoy!

Pump iron to fight flab – and aging

John Doe, Seattle Wash — Thu, 09 Aug 2007 16:35:35 GMT

For anyone thinking about getting into weight training, I'd like to recommend hiring a personal trainer. I did this, and it worked out great for me. Moreover, I found a small personal training studio near my apartment that wasn't a big, crowded gym filled with body builders.

I wasn't in bad shape, just had never done weight training before, and was actually quite intimidated by it. Finding a trainer in a low-key setting was key to getting me started, and continuing. The results have been great!

Pump iron to fight flab – and aging

Rahn Doe, The Beach — Thu, 09 Aug 2007 17:52:27 GMT

I've been weight training since I was 3. I'm now 75 years young. I have 0.36% bodyfat and just broke the world bench press record with a lift of 1,032lbs. All the chicks love me, moreso than they like the puny men.

"My benchpress brings all the girls to the yard. They're like 'Your pecs are large'. That's right, my pecs are large. You can touch them, but I'd have to charge."

Pump iron to fight flab – and aging

Eric, Modesto, CA — Thu, 09 Aug 2007 21:09:31 GMT

To comment on Nick's comment, you didn't totally waste the 20 years of working out. People who used to work out, but stopped and became unfit are quicker to become fit again than one who didn't used to work out. This is a phenomemon called muscle remembrance.

I used to an active duty Marine and worked out 5 days a week. After I became a civilian again, I started gaining weight. I then started working out with 3 of my buddies who all have the body type as me and I noticed that my body is quickly starting to look like when I was in the military. It was odd, because we all did the same exercises, same weights, etc. Did some research and apparently it was due to "muscle remembrance". Whatever it is, I feel Great!

Pump iron to fight flab – and aging

Sarah, NM — Thu, 09 Aug 2007 21:55:28 GMT

Billie from Springfield - I recently purchased the book "Strength Training for Women" by Lori Incledon. You can get it from Human Kinetics. You can go to the website www.HumanKinetics.com or call 1-800-747-4457. It's an informative comprehensive book that gives you many options for work outs. My advice is to educate yourself and do what's best for your body. I've been lifting for years and love it. I teach elementary P.E. and lifting helps me do my job and be a good example for my students.

Pump iron to fight flab – and aging

Been there, done that. — Thu, 09 Aug 2007 22:49:53 GMT

First get rid of fat. If you have it get a book by Dr. Ellington Darden - A Flat Stomach ASAP. It is for men and women. Six to ten weeks will do job.

High Intensity Training is the way to get that body you have never seen since teens.

Pump iron to fight flab – and aging

Closet lifter — Fri, 10 Aug 2007 00:09:36 GMT

I am female and started lifting in 1983 at the age of 27 after my third child was born. I knew of no other women that lifted at the time and didn't want to be embarrased by going to the weight lifting center in town where all the men went, so I bought a set of weights and a bench and did my lifting at home. Over the years I have added another bench and more weights and equipment. I guess you could call me a "closet lifter" because to this day, I still do not let on to people that I lift weights to keep in shape. I feel uncomfortable wearing tank tops in public because I feel people are staring at my arms, even though they are not big and muscular-just slightly cut and very well toned compared to the sagginess seen on most women in their 50's.

Pump iron to fight flab – and aging

PC Pete, Staten Island, New York — Fri, 10 Aug 2007 01:06:53 GMT

I am 58 years old and curl 130lbs (on the machine) 3 -4 sets of 10 reps. Lower back 255lbs 1 set of 100 reps
Lots of stretching and Run a minimum of 2 miles (on the treadmill) 3 times a week. Don't feel good unless I sweat first.

Breakfast is my favorite meal, lunch is my biggest meal. Dinner is practically nothing as far as calories are concerned. 2 glasses of red wine almost nightly. Hey! got to have some fun too you know!

Pump iron to fight flab – and aging

Jared Wash — Sun, 12 Aug 2007 15:10:07 GMT

Strength training is the absolute best way to get yourself into shape. Even though running is a great exercise it only burns calories while doing it. If you start lifting weights your fitness level will prosper.

Pump iron to fight flab – and aging

Ratormo, KL, Malaysia — Sun, 12 Aug 2007 20:08:36 GMT

hi,

I was wondering if anyone knows how to exercise one's face. since I took up weight training my face is getting puffy. how do I reduce this. Thanks

Pump iron to fight flab – and aging

Jeff Acosta, California — Wed, 15 Aug 2007 17:04:38 GMT

i have been weightlifting for three years now. my body is a masterpiece simply because i do lightweights workouts and massive cardio sections five times a week, for an hour.

Pump iron to fight flab – and aging

Johnnie Mastronio — Tue, 21 Aug 2007 14:08:45 GMT

OK folks, I have you all beat. I'm 87 years old. I fought in WWII, brought me home a British war bride and have been impressing her ever since. I have been working out almost ever-livin day for 40 years and most people thing I'm only 65-70! I may have wrinkled a bit since my days in Normandy, but my modest and demure British bride think I still have spectacular glutes!

Pump iron to fight flab – and aging

Mark C, Morehead City NC — Wed, 22 Aug 2007 17:21:11 GMT

*** Why is it that people who take care of their bodies are "narcissists" ***

Nobody said they were, nitwit. But if you take care of your body AND feel compelled to brag about it, and how many women you SUPPOSEDLY attract, on the Internet like John Doe (who I actually suspect is a high-school-age virgin) then perhaps you are.

Pump iron to fight flab – and aging

Kinyetta, Omaha, Nebraska — Wed, 22 Aug 2007 18:25:01 GMT

How do you use dumbells to strengthen your leg muscles at home?( In other words, without a Bowflex!)

Pump iron to fight flab – and aging

Rik Smits, Flying, Dutchman — Wed, 22 Aug 2007 20:25:23 GMT

I agree with an earlier post. Check out www.bodybuilding.com and go to their forums. You will learn everything you ever wanted to know about dieting, workouts, cardio, supplements. Anything

Pump iron to fight flab – and aging

Eric, Houston, Texas — Wed, 22 Aug 2007 20:59:55 GMT

I recently joined a gym about 18 months ago and since then my routine has been the following:

I try to make it to the gym at least 5 days a week. I usually lift weights 3 days a week for about 40 mins. where I use supersets and / or pyramiding. I work 2 different muscle groups per session for example chest and back, triceps and biceps, or shoulder and legs. I change each exercise every 3-4 weeks in order to keep the muscles from guessing as well as to prevent boredom.

Additionally, I do some type of cardio for approximately 40 mins. at least 3 days per week and 1 day is just dedicated for cardio and stretching usually pick up basketball, or the stationary bike. I usually stretch before I do any exercise at all, but I usually don't have time to stretch afterwards, though I wish could.

The older we get, the more important protein intake becomes. Most experts recommend 1 gram of protein per pound of body weight. This helps in muscle growth and recovery, thereby, preventing deterioration. Eating 5-6 small meals per day of protein and complex carbs rich foods helps speed up the metabolism and keeps the hunger pangs at bay. I try, but its actually pretty difficult to injest this amount of proteins each and every day.

Of course, the other aspect of working out most people fail to follow is getting enough rest. This is crucial for recovery and injury prevention. I have addressed all of these issues and I continue to "fine tune" my fitness plan each and every day. Since joining the gym, I have lost approximately 25 pounds of fat, while adding muscle and strength. I feel great, most of my clothes are now too big and I love the complements I receive from friends and family. My wife loves how large and hard my chest and arms have become and my confidence is up. I realize fitness is a continuing journey to look and feel ones best, therefore, I just try to stay humble and enjoy the ride.

Pump iron to fight flab – and aging

Old lady in Connecticut — Wed, 22 Aug 2007 22:27:41 GMT

I hate to exercise, have just stopped smoking and gained 9 lbs in two months. I am a 66 year old woman who never had a weight problkem before, any suggestions?

Pump iron to fight flab – and aging

Old lady in Connecticut — Wed, 22 Aug 2007 22:28:03 GMT

Pump iron to fight flab – and aging

Al, New York — Wed, 22 Aug 2007 23:07:33 GMT

I started weight training two years ago. I wish I had done this years ago. I am 61 and can now bench press 215. Mostly I do squats, deadlifts, and clean and jerk on one day and the other days bench presses and other upper body. And then the third day I do Russian Kettlebells. And, these workouts are cardio. One big benefit is recovery.

Pump iron to fight flab – and aging

Casey Essary Amarillo,Tx — Thu, 23 Aug 2007 03:17:30 GMT

What got me in better shape after years of sitting in front of the computers is giving up the beer and soda. Plus I walk 1-2 hours a day with some sit ups every day. Starting to do weight training lately with the plan to look like one of the 300 warriors LOL. My friends don't think I can do it. well so far I have dropped from 235 to 192 goal is 180 with a six pack.I would love makeing my friends eat their words. Age 44

Pump iron to fight flab – and aging

Chuck Beatty, Internet Land USA — Thu, 23 Aug 2007 04:03:38 GMT

I agree with Vaughn in Washington, D.C. I typically run 15 miles or more a week. I have a good appetite but don't over-eat. Cardio alone will not get you wash-board abs, it has rarely allowed me to lose weight unless I dramatically cut my calories. Muscle training is critical as you get older and will get you leaner when paired with cardio.

Pump iron to fight flab – and aging

Kevin St. Paul, MN — Thu, 23 Aug 2007 14:43:48 GMT

Two years ago at 45 I joined Weight Watchers and took up bicycling again. Since then I've lost 70 lbs. and have biked 4500 miles, all outdoors. I am better about what I eat but not perfect. Want to lose another 15 lbs.
Biking is now an addiction. Goal is 10,000 miles by my 50th birthday 35 months from now. Haven't felt this energy since late 20's. Definitely have seen an increase in metabolism. Couldn't go 4 miles without getting dizzy when I started. Recently went 134 miles in 9.5 hours. Probably need to start strength training for upper body and arms.

Pump iron to fight flab – and aging

Ella ,Columbia,SC. — Mon, 27 Aug 2007 18:35:08 GMT

I am a 48 years old and i love to work out.Why is it that when you do something that is good for you, some people think that you are too old to be doing that?

Pump iron to fight flab – and aging

Jerry Gravitt Wagoner,OK — Fri, 31 Aug 2007 14:56:37 GMT

I am a 57 year old man. 6-1 195 lbs, good shape good heart everything very healthy except muscle tone chest & arms. leg tone good. Have a bow flex & total gym. Last time I worked out I went at it too hard and hurt my arms pretty good. I want to body build (retireing next year) something to do HELP TKS.

Pump iron to fight flab – and aging

Valori (that's VALOR +i) for when I was feeling I'd earned the medal. — Sat, 01 Sep 2007 02:59:01 GMT

Have osteoarthritis in both knees, torn meniscus in right, 340#, 64", lower back and c-4-c7 pinched nerves in neck, degenerative bone disease, and several mental diagnoses stemming from Major Depression (which means when I'm emotionally down, I'm , as they say, "down and out" for a while) I had a dog for a while, but he bit me, and love him as I did, it really hurt to give him to one of those save the animal (make a profit!) people and I ended up in the hospital, od'd from anger, hurt at both grown sons not willing to take dog to groomers- he deserved to look lie a poodle, not the sheep dog he was starting to look like, and hurt, puzzled why dog only bit 2 times about 6 months apart and I hadn't touched him yet. As a result of the neck injury, doc says no lifting. Anyone know some god pool exercizes; once I get past my low self esteem and make it into the water, late @ nite, covered to and from the pool. I lost 100# 2 summers ago, but lack of encouragement, (but then I had my dog to love me anyway) notice, compliments from family specifically, took me back to that MAJORLY Depressed mode. On Soc. Sec. Disability, $703 monthly, food stamps 134, so maybe some good physiologist and economist can get together with a nutritionist, and miraculously come up with a work-out and healthy eating plan. I got that Bodybuiders.com address someone submitted; gonna take a peek, see if there is something there helpful. Please keep me in your prayers. Valor-i@hotmail.com

Pump iron to fight flab – and aging

LHands Lansing MI — Wed, 05 Sep 2007 16:21:04 GMT

I will be 43 in a couple of day's about 2 years ago I stopped smoking and began a healthier life style, just by paying more attention to what I was eating and doing a total body work out, which I switch up every 3 months, my friends are in disbeliefe of my apperaence, but it is definatly a life stye change dedication and saying it's ok if I miss one day.

Pump iron to fight flab – and aging

Hugo Homenow — Thu, 06 Sep 2007 01:39:50 GMT

To John Doe. I smell BS. You'd be dead if your body fat was that low.

Pump iron to fight flab – and aging

Jim A, Jacksonville, FL — Tue, 11 Sep 2007 19:18:18 GMT

A few years ago I broke my hip and had to have hip replacement surgery. I was riding my bicycle when it happenned. Ahh, how true it is to be careful when working out! There were complications from the surgery and my body went flat. 4 months ago I went back to the gym with a trainer to start building some muscle around my hip. Slow but sure, careful and steady. I was so pleased with the result we worked on the rest of my body. Today I am fit and toned. Lost 22 pounds, went from a size 40 to 34 waist. People do not beleive I am 52. I feel better than I did when I was 30. I must say alot of it is food. I promised myself never to eat processed food again. Vegetables, Berries, Nuts, fowl, fish, meat and water. Not much else. I feel great and "body" thanks me every day by feeding it properly and keeping it active. Energy is great, alert, disposition and wow, great sleep!

Pump iron to fight flab – and aging

Maria, Seattle, WA — Sat, 06 Oct 2007 19:11:44 GMT

If you can afford a personal trainer, it is the absolute best way to go. I joined a gym about 5 months ago and bought some training sessions to get myself started. I kind of got addicted to my personal trainer, I got such a better work with him than I did when I worked out by myself. I've lost about 10 pounds but I'm totally amazed at how my body's shape has changed. I look a thousand times better at my current weight than if I had simply lost this same 10 pounds through cardio and calorie restriction, which I've done several times in the past, only to gain it back. Personal training is expensive, about $400 per month, but totally worth the money if you can swing it.

Pump iron to fight flab – and aging

Sylvia, Douglasville, GA — Tue, 16 Oct 2007 23:27:25 GMT

I am new to this blog and I am impressed that so many of you are taking care of yourselves. I have gotton alot of information too, thanks!

Pump iron to fight flab – and aging

Sylvia, Douglasville, GA — Tue, 16 Oct 2007 23:33:06 GMT

What are some good exercises for people with bad backs?

Pump iron to fight flab – and aging

kaytie - Houston, TX — Sun, 28 Oct 2007 05:13:42 GMT

you guys are a riot!!! Im a 40 year old grandma and need to tone up now!!! I want to look like that sexy grandma on the bowflex commercial. Does Bowflex really work miracles?? Seriously, any tips for toning abs besides crunches? What about stability balls? They look like fun! Kaytie from Texas

Pump iron to fight flab – and aging

john c, riverdale, md — Tue, 30 Oct 2007 15:05:55 GMT

is it ok to pump iron before you eat.

Pump iron to fight flab – and aging

Kate RS, Camarillo, CA — Sun, 11 Nov 2007 20:37:27 GMT

I just found this website. I am female, in my LATE fifties and have not stepped foot in a gym in about 8 years. I look it too! I slid down the well of bad habits thinking I could easily get back up - I was wrong. Instead of getting out I just went deeper.

For the past two years my mantra had been "I need to lose weight"; "I need to get in better shape" and now the call is "I must get healthier."

I used to be a total gym rat; there 6 days a week, strength training-alternating upper and lower; taking spin classes 2x a week plus out my front door and power walking every day. Granted I was sound asleep by 10:30PM and up at 5:30AM but it was my joy every day. I am ashamed of what I have done to myself!

Trying to get back to a healthier routine has proven to be overwhelming (but my excuses are lame and repetitive) - reading most of the posts here have ignited my commitment to get out of bed, get off the couch, get out of the pantry...back to the roads and the weights. This is starting over/baby steps- a mile and a half and up to 3 miles a day with free weights at home for the next three months. If it goes as I plan (at this age <s l o w l y> is the operative improvement scale) I will check back with updates!

Wish me luck -

Meanwhile, thanks for the inspirations and the honesty.

Kate

Pump iron to fight flab – and aging

Kaytie Houston, Texas — Mon, 12 Nov 2007 03:35:34 GMT

Good luck Kate, Im feeling your pain...literally! I have not exercised in any way for the past 10 years or so, I did go to the Texas Department of Criminal Justice Training Academy about 4 years ago and it almost did me in. The reason Im on this site is because I know strength training is the way to get back into shape, even if it is just lifting some 8 - 10lb. dumbells on a bench a few days a week. Just take it slow. I also like the stationary bike and treadmill...esp. if it is cold out..Keep the faith...Peace and love....Kaytie - Houston, TX

Pump iron to fight flab – and aging

Kaytie Houston, Texas — Mon, 12 Nov 2007 03:38:46 GMT

By the way, girls who want to get it back...Denise Austin has some good books on women 40plus. Weights, stretches, stabilitly ball, nutrition...peace and love, Kaytie

Pump iron to fight flab – and aging

Kate RS, California — Wed, 14 Nov 2007 02:47:16 GMT

Hi Kaytie ~
Thanks for your input and your story too. I have always been a fan of Kathy Smith's but will check out Denise austin's information as well. It is slow going but I refuse to quit!

Pump iron to fight flab – and aging

wayne coleman Halifax, NS. Canada — Mon, 03 Dec 2007 13:04:51 GMT

This site is great. Any one interested in bodybuilding most visit this site. Lots of helpful information

Pump iron to fight flab – and aging

wayne coleman Halifax, NS. Canada — Mon, 03 Dec 2007 13:06:02 GMT

Pump iron to fight flab – and aging

wayne coleman Halifax, NS. Canada — Mon, 03 Dec 2007 13:07:25 GMT

I personally love this site and telling all my friends about it. anyone interested in body building this is a must.

http://www.overweightchild.org