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Logan: Is there any problem with guys our age using the 1 - 1.5 grams per pound of bodyweight of protein/day if we are working with a trainer on weights 3 times (1 hour each) per week? Thanks, John John: Recommended grams of protein per day is debatable, as I'm sure you already know. Personally, I don't measure it all that carefully but estimate I'm in a range of .85 to 1 gram per pound of bodyweight daily. I know I'll get a lot of argument, but I think 1.5 grams is a little on the heavy side. The diet I follow is explained on my web page and is roughly like that of Barry Sears' "Zone" eating. I'm not a calorie counter, but I'm very conscious of portion size. Hope this is helpful. Best, ................................................. 2/29/04 -- INJURY and REHABILITATION Hi Patty: I have given up riding horses, something I really enjoyed, because after a fall it is taking so long to recover. Do you think body building and getting rid of all this flab would increase my endurance and give me more protection if I fall again. Most kids just bounce back and get back on!! Thanks for your response. You look great and I, at 52, look identical to the "before" picture but worse! All the best, Hi Mary, Thanks for the note. I admire you for riding horses! They are
beautiful animals. When I fell last week, I tripped and it was a short
fall. You should see the bruise I have on my hip and my knee. I cannot
imagine what a fall from a horse would be like. You're pretty tough. If you are recuperating from an injury, you will probably want to get a doctor's okay before you start any type of physical training. Logan has a beginner's workout on the site and I have my monthly workout posted on my Gray Blogger page. The best to you, Mary, and keep me posted on your recovery! Patty, ................................................. 1/19/04 -- BLOOD PRESSURE QUESTION Q. Hey Logan.
I hope you dont mind me asking a question. But I somewhat have a concern
about my blood pressure but with a few answered questions my concern may
be irrellevent. A. I am not a
doctor and you are asking about a medical matter. I can only speak in
generalities about what I know on the subject. There has been high blood
pressure on both side of my family so it is a concern of my own, too.
If it is established that your blood pressure is too high, I think you'd
probably be advised against doing heavy, low-rep, maximum effort training,
since blood pressure naturally rises during all out efforts. I would also
caution against holding your breath while pushing the weights. Some people
do this without realizing it. ................................................. 1/13/04 -- NUTRITION and SUPPLEMENTS Q. Good Morning, I recently searched the web for advice and supply of nutrients for the following reasons: I am 65 years old, never done if any work for bodybuilding but have always been very active, so not much body fats here, except for the inevitable " spare tire, " which I want to get rid of with the excersise machine I have bought. Since doing so, I thought I might as well do a little more and regain some volume, i.e. chest, arms and legs in the form of some muscles. I have of course no intention to become a senior Charles Atlas, but I think that if it is possible, reshaping my features would benefit me greatly in many ways. One company online recommanded to take RHEA or ZAM of both, and that I get in touch with you. I have no idea what those two products do and therefore I need some guidance. Your assistance is greatly appreciated. Sincerily, Charles A. You are on
the right track by engaging in regular exercise. Maybe you have already
looked at my web site, which is primarily concerned with senior
fitness. I suggest reading my beginners' program. It is certainly not
the only path to fitness (and spare tire loss), but it does provide sound
exercise and nutrition information that anyone on any program should find
useful. Here's the way I look at supplements. I believe seniors benefit by taking a quality multiple vitamin/mineral supplement, such as Jean Carper's or Dr. Kenneth Cooper's. Protein supplements and shakes such as EAS's Myoplex are convenient and can be useful to people undergoing challenging workouts. Creatine is a supplement that seems to measure up as a legitimate aid to building muscle and increasing a certain amount of explosive strength. And from all that I can gather, it has been shown to be safe when used properly. Supplemental fish or flax seed oils may be beneficial, too. Glucosamine and chondroitin are often recommended for joint aches. Beyond the above are hundreds of herbs and supplements that may or may not be useful. Many of these are very expensive. At least some have been shown to be dangerous. Specifically, I don't know enough about RHEA to make useful comments one way or the other. Generally, I would suggest discussing any supplementation with your doctor before trying them out. Many people selling supplements make ridiculous claims. Be cautious. I should add that I am very much a skeptic when it comes to so-called "anti-aging" products, such as DHEA, and human growth hormone. I would never consider any of these products unless a licensed physician told me that I needed them based on lab test results. And I would never take or recommend steroids except for medical reasons and prescribed by a doctor. Regular sensible exercise and a diet of lean protein sources, less "starchy" carbohydrates, and plenty of vegetables and fruit should provide 90+% of what's needed. --Logan ................................................. 1/2/04 -- URGES CAUTION WITH "ANTI-AGING" PRODUCTS Q. Dear Logan and Patty, I have immensely enjoyed your newsletter and do appreciate receiving it via the Internet. Concerning the article dealing with the possible correlation between DHEA and heart problems, I would like to share what has happened to me. I am 52 years old, work out regularly and am in good health. The owner of the gym where I formerly was a member suggested that I try DHEA as a supplement. Though we live in Canada, we were able to buy it in the States and to take it home. To make a long story short, my blood pressure spiked to dangerous levels about the same time that I was taking DHEA. I cannot say for sure that DHEA was at fault either directly or indirectly, but perhaps it was. There were other factors involved at the time - increased workload (stress) and the fact that I had not worked out for 2 weeks due to the closure of my gym. My blood pressure is perfect now but yet the doctor won't allow me to stop taking medicine. I do not touch DHEA and your article makes me wonder if there is not some relation between DHEA and my sudden, unexplained attack of hypertension. Thanks and Happy New Year. Sincerely, John A. Thank you for writing and for your generous remarks. Unfortunately, many questionable or unproved products gain footholds in many bodybuilding circles, and later we learn that many do not perform as promised or, much worse, they are dangerous. Frankly, I have no idea whether DHEA is good, bad or indifferent. But reports such as the one you referenced suggest that it may be unsafe. I would recommend getting medical advice before trying any so-called "anti-aging" product. I'm very much a skeptic. It is good to hear that you are working with your doctor and have brought your blood pressure down. I wish you the best of luck. --Logan ................................................. 12/2/03 -- MUSCLE EXPECTATIONS AT 66 Q. I was glad to find your site--the best and most realistic, I think, for our age group. We are exactly the same age and, judging from your pictures, we had exactly the same build at age 15. The big difference is that you started working out, and I didn't. Now, at age 66, you look like what I aspire to. Is this a realistic aspiration? Can I give you some details? I was convinced that I was born skinny and would stay so. I did absolutely nothing physical until I was in my thirties, when I started to run. I was a bit puffy when I started--at 6' and 175 pounds--but not noticeably fat. I promptly slimmed down to 150 and ran some marathons. Not until I was 50 did I start working out with weights, with a trainer, and the results were startling -- at least to me. I put on 20 pounds while my waist measurements stayed the same (32) -- this while doing the marathons. I worked out for ten years, until I was about 64, and people noticed. What I might have done if I had started when you did! Logan, if you are still with me, this is my point: I quit working out a year ago and want to start up again. I am feeling the effects of age creeping up on me. You have said that you have reached your potential for your age, and from what I see, I don't know what more anyone could want. Do you think there is any chance that I can still peak at a much higher level than I am now, since I seemed to be making progress in my fifties? I am still 6', about 175 lbs, but probably 18-20% body fat. I haven't run for a year, either. I am going to start with your program, go slowly, and apply what I have learned about diet and sleep, which is in line with your recommendations. Thanks for the opportunity to share my experience. I look forward to your newsletters, Nick A. Glad to hear that you're getting back into training. Progressing gradually, I think, is the right approach. I started back with weight training at about 58 years old and moved along VERY cautiously for at least 6 months, maybe longer. I had been a runner , too (a middle-of-the-pack plodder on my best day), though I never completed a marathon. I think it is important to balance weight training with cardio work. However, a lot of distance running does make it more difficult to add muscle with weight training. So it is a question of which side of the fitness picture you would rather emphasize. In short, if you want to maximize your strength and muscle gains, you must not lean too far in the direction of cardio. Do enough for cardiovascular fitness, but long training sessions of running will be counterproductive. Naturally, you can always change your emphasis later, if that is what you want. An individual's muscle growth potential, at any age, is almost impossible to estimate. Generally, the experts say that after 55 further improvement (increased muscle growth) isn't realistic for people who have already been training for a while. Naturally, taking steroids or "designer" hormone enhancements, may increase that potential, but at a risk I certainly wouldn't take or recommend. However, for those who are new to training, or coming back after a long layoff, muscle growth after 55 is to be expected with proper training. But at some point, each of us reaches full potential, then it is time to maintain as much strength and endurance as we can for as long as we can. Personally, I know that I have reached that point. However, comparisons at class reunions or other get-togethers with old friends usually underscore the value of fitness maintenance. Best, Logan ................................................. 10/6/03 -- WATCH OUT FOR OVER-TRAINING Q. What a relief to find your pages on getting fit! Great info and I am ready to start your program. Just need a bit of advice on when to do it. Right now I get up at 5:15 a.m. everyday for work, leave at 6:30, and get home usually by 5 p.m. On Tuesdays and Thursday, I go straight to aikido class from 6-7 p.m., which I thoroughly enjoy. When do I exercise? I am not an early morning person and usually go to bed early, say around 9 p.m .to get 8 hours of sleep. I tried getting up at 4:30 a.m. and working out, the treadmill was fine, but I had no energy for the resistance training, which I do on a Bowflex. My thoughts were to do the resistance training on Mon. and Wed. night, say from 8-9 p.m., get up early Tues., Thurs., and Friday for cardio. By they way, I'm 54 years old, 5' 10", and weight 180 pounds. Again, thanks for being there. Sincerely, Harry A. Thanks for the kind words. Balancing three components (martial arts, weight training, and cardio) is a nice mix, but it can be tricky. I'll make a couple of observations. But first, I want to say that I'm a workout pragmatist. The best system is the one that works for YOU. The only danger I see that you should be aware of is the possibility of overdoing it. The way I know when I'm taking on too much, or pushing too hard, is if I'm still tired after getting a good night's sleep. Naturally that happens once in while and doesn't mean anything at all. But regularly feeling tired on the days following workouts is not good, meaning it is time to re-evaluate and ease up. The breakdown you're proposing seems reasonable to me, but consider the following: 1) If you weight train between 8 and 9 p.m. and then go right to bed afterward, you may find it hard to fall asleep. If it doesn't bother you, fine. But many people, maybe most, have trouble falling asleep right after a workout; 2) You will be training five consecutive days out of seven. Personally, I would try to arrange my workouts so that I had a one-day break in the middle of the week. For example: Mon., Tues, Thurs., Fri., Sat. would be training days; Wed., and Sun., days of rest. Again, whatever works for you is the way to go, but be on the lookout for over-training. --Logan P.S. Early morning resistance training doesn't work for me, either. ................................................. 9/1/03 -- ARNOLD TAKES A HIT Q. Dear Logan, Before you put too much stock in Arnold, did you see him in the Parade Magazine in the Sunday's paper on 8/24/2003 he looked like s---. Arnold from day one of weight training has used steroids, he never, and I would bet the farm on this, and I mean never got in good shape for movies without the use of steroids, but yet everyone loves him and thinks he is so supportive for good health, but he still lends his name and financial support to the Arnold Classic which we know is FILLED with steroids and human growth hormones. If we really care for good health and great natural shape then we really have to expose people like Arnold and ask them why do you support steroids and not have them skirt the questions by saying they don't when we know they do. I was a HUGE fan of Arnold, but I know now he is just a opportunist and if he was truly caring of the people of California and the bodybuilding community he would come clean, and cut his ties with Mr. Steroids himself , Joe Weider. I know this letter has been long, but I was a fan of his since 1968, Take care and train the way God intended us to (NATURALLY) --John A. John: I was hiking in the Sierra on the 24th and missed the Sunday papers and the "Parade" section. I'll see if I can find a copy. I agree with you completely about training naturally, and I'm convinced as you are that many pro-bodybuilders are steroid grown. I think Bill Phillips said that today ALL of them are. However, I personally should be careful commenting about the actual contests because I don't follow them at all, and I'm out of my element. But I certainly recognize "the look" that says "steroids." Still, some of the champs I respect most, Bill Pearl for example, took steroids years ago and I think it began innocently enough (Pearl wrote about his experiences in "Getting Stronger"). Now that the genie is out of the bottle, I think the only thing that can be done is to present factual information about the dangers. Unfortunately, unhealthy obsessions with size in bodybuilding and sports such as football will in many cases continue to overrule good judgment. --Logan ................................................. 7/30/03 -- MY ENERGY HAS DROPPED OFF Q. Logan: I have found now that I am 56 I need much more time in the morning to get going. Up until a few years ago I could wake up, drink a cup of coffee and jog 4 miles. Now I need at least an hour or two to get going. Is this part of getting older? Any advice you would have would be helpful. Larry A. "Getting older"
may or may not be a factor, and I'd only be guessing about your body rhythm.
People differ in what time of day they can most effectively exercise.
Patty, for example, likes to get up early and take a lengthy hike before
breakfast and thrives on that. Generally, when I try it I find myself
getting drowsy by 11 a.m. Maybe I would adjust to early morning exercise
if I stuck to it for a while. But for me, working out early in the afternoon
seems to work best. Sorry I can't be more specific about your question;
but the most important thing is that you are exercising, regardless of
the time of day. However, if you notice dramatic changes in your energy
level, talk with your physician. Best regards, Logan 7/7/03 -- FULL DISCLOSURE Q. Logan: Just saw your photo of when you were 34 [Recent Photos of Logan]. I think at 65 you look more muscular and have more size...You should post an exact same photo of yourself today like the one when you were 34 to show you readers that you can look better at 65 than 34...Frank A. Thanks for
the compliment. I will think about your suggestion, as I've decided to
take a picture every year so that our web site visitors may witness my
attempt to retain as much muscle and fitness as the years will allow.
................................................. 6/23/03 -- SHOULD I CHANGE MY DIET AT AGE 50? Q. Hi Patty, You guys have a great web site, keep up the good information. Now down to business. I'm going to be the Big 50 shortly and I'm not happy about it. I workout pretty much 1 1/2 to 2hrs a day. I used to have pretty good abs! But each day I seem to be getting softer and softer. Its driving me crazy. I eat a pretty clean diet but now do I need to change it around again because I'm 50. I feel like I can't eat anything. Are there certain exercises that I should be doing to help this situation? Any help would be great. Thanks, Elaine A. Hi, Elaine, Thanks for the compliment! Now to answer your questions: 1. Good nutrition is the same at 50 as it is at 25. We just need to eat less. Logan's mantra is: Portion control and eat a balanced diet at each meal. We find that for us eating 5 to 6 small meals a day avoids big hunger binges. Review "What's for Dinner" under the "Beginner's Training Program." 2. Exercises: We believe that workouts -- weight training -- should be no longer than an hour. That means they have to be focused and no standing around visiting. How often are you lifting weights? Do you do cardio on the same day? We do cardio on days that we do not lift weights. Our cardio sessions are anywhere from 25 to 45 minutes. If the session is short, it should be of the high intensity/interval type: fast-slow-fast-slow, etc. More lengthy cardio (45 minutes) may be a steadier but much less intense pace. Mixing it up, we think, is a good idea. 3. ABS - if you include ab exercises in your workout, you shouldn't have to do extra "spot" exercises. We believe that total body workouts are the way to go. 4. About being fit: Lifting weights and being in shape is like the fountain of youth. Go for it and let me know how you're doing. -- Patty ................................................. 6/4/03 -- TENNIS ELBOW Q. Can you give me some advice? I am 49 and have been training with weights (plus cardio), for 25 years. I was at my best in terms of size and definition about 18 month`s ago but I was, I realize now, over-training. The result of this is a condition described by my Doctor as Tennis Elbow. I have had a cortisone injection which cured the condition, but I tried to carry on training as I was before and the condition/pain returned. I am due to have a second injection tomorrow. I realize that in the future, the exercises I do and the amount of weight I lift will have to be reduced. Do you think I will be able to continue training with weights? Or should I quit? I have always had quite narrow shoulders which I hate and I just want look a bit broader. Hoping you can help. --Martin. P.S. the website is excellent and you have a great physique . A. Cortisone can be great stuff for pain relief. Years ago, I had intense shoulder pain in the rotator cuff area (couldn't even raise my arm) and had cortisone injected. It worked fast, and the pain disappeared. Eventually, however, it returned, I think because I didn't wait long enough before resuming exercise, and then I pushed too hard. Sound familiar? Ask your doctor, but I believe there's a point where too many cortisone injections can be counterproductive. My advice is to listen to your doctor and get the immediate relief, then rest your elbow until it's totally pain free -- and then rest it for a week or two more. Meanwhile, do legs, abs and back work, so that you retain fitness (and sanity). But resume arm training only after your arm has been thoroughly rested. Start out very light. Then, very gradually, increase the workload. Make note of any joint or tendon soreness, and discontinue entirely any movements that cause it. Most people learn how to work in and around sensitive areas by adjusting exercise angles. Small adjustments sometimes make a big difference. Also be sure to move smoothly through exercise ranges of motion. No jerky movements whatsoever. When you start working arms again, take a small bag of ice in a cooler to the gym. After your workout, put the bag of ice on the elbow region and wrap it with an Ace bandage, and take an Ibuprofen tablet. Remove the ice after 10 or 15 minutes. Ask your doctor if Glucosamine/Chondroitin might be worth a try? I did all of the above when I had the bad shoulder. Today, I have no problems at all, and I'm a geezer! Certainly, all overuse injuries are not the same and do not necessarily respond to the same remedies; but the methods I've mentioned have worked for many people. Be patient and don't rush things. You may learn a great deal from the experience. Regarding over-training, in general, I think it's better to keep workouts short but focused. I wish you good luck. --Logan ................................................. 5/9/03 -- WHAT CAN I EXPECT AT 52? Q. Dear Logan, You're a real inspiration, let me tell ya. Okay, I'm 52, 5' 9", weigh 205 with a 40" waistline. A month ago I weighed 215, so I"m losing, but I'm stuck at 205, probably due to the fact that diet alone is not enough, it is time for me to exercise. I know that exercise will improve my energy level and overall health, but I want to look as good as you, if possible. Call it vanity, but don't we all have a bit of it? I haven't exercised in twenty years, but I'm psyched up to do it. I've been eating raw fruits and fish, and so forth, and that alone has given me more energy. My question is this: I realize I will never make Mr. Universe (nor would I want to, even if I were younger), but I would like to acquire a good physique, as you have. Is it possible? Or will I forever be doomed to a potbelly look? (Seven years ago, I had a 33" waistline without exercising, so I was naturally thin, all my life). If I can get trim as I was when I was younger, fine, but will I be able to build muscle mass at my age? Sincerely, Patrick A. Patrick: You've already taken a big step -- a huge step -- by correcting your diet. On average, people have more trouble improving their diet than exercising regularly. Regular exercise is mandatory, of course, but to reach full potential requires exercise -- and good eating habits. Are you "doomed to a potbelly look?" Absolutely not! Even if you were older than you are, you could trim down that waistline. But at 52, you still have a lot of years ahead where tremendous improvement and muscular development is likely. Start out slowly, but gradually increase your workout volume and intensity, mixing resistance training with cardiovascular workouts that you enjoy. If you don't know where to begin, review my "Gray Iron Fitness Beginners Program." It really will start you down the right path. Once you begin, never stop. Keep looking forward. It truly isn't much more complicated than that. --Logan ................................................................. 3/31/03 -- "CRACKLING" SHOULDERS Q. Logan, First, let me say that you have an excellent website and by the photos you display, it seems you really practice what you preach. You are in fine condition for any age! Now, to my problem. I am 46 years old and have been lifting weights all of my life. I have always had a fascination with the bench press and since my youth worked especially hard on this exercise. Recently, I have been noticing that as I raise my right shoulder, I can hear a "crackling" sound. Apparently, time has caught up to me and I believe I have worn out cartilage which at my age seems is not going to be replaced. I really wish I could continue my routine as vigorously as before, but I have been thinking that if I wish this shoulder to stay useable into my "golden years", its time to give up many of the exercises which cause shoulder stress. Have you experienced this problem? Thank you in advance for your advice! -- D. A. I went through a three year period of chronic shoulder pain. At one particularly bad time, I had cortisone injected. There was almost immediate relief but the pain eventually returned. What I advise is based on my own experience. The very first thing I'd do is have my shoulders examined by an orthopedic doctor, and insist on at least x-rays to determine the seriousness of the problem, if there is one. Maybe the crackling sound is meaningless, and maybe not. You want to rule out the possibility of serious wear and tear or other problems. Next, I would try taking a Glucosamine/Chondroitin supplement. You'll have to stay on it for several weeks or months before you'll know if it is helping. When I had shoulder problems, I worked around the area but stayed clear of any exercises that caused pain or irratation. For example, I found that I could do dumbbell bench presses, but using a barbell gave me trouble. And for some reason, wide grip lat pull downs caused pain. So instead, I did seated rowing movements. Gradually, I learned that using certain slightly different exercise angles allowed me to work the area without getting into trouble. I found out where I could go and where I couldn't. Why not try some of the weight machines in the gym and see if they provide needed stability? Also, when bench pressing try not letting the bar come all the way down to your chest. I found that I could get plenty of good work by stopping when my upper arms were parallel with the floor. Going deeper seems to put more strain on the rotator cuff. There are also recommended exercises with bands or cables to strengthen the stabilizer muscles in the shoulder area. Give them a try. I think you are being smart in addressing any potential problems now. You have a lot of good years ahead. I've seen too many people who refuse to change their exercise habits and hurt themselves by trying to "work through" pain. Some even step up the volume instead of backing off a bit. That's a big mistake. Incidentally, for whatever reason, my shoulder pain went away. Today,
I'm able to handle bench and overhead presses with no problems at all.
My weights are hardly record breaking efforts, but I get in some fairly
decent work. The one thing that sends me little warning signals is a throwing
motion like that of a baseball pitcher or a football quarterback. Guess
the big leagues will have to get along without me. --Logan 3/16/03 -- TO TUMMY TUCK OR NOT? Q. I have always worked out. I do weights, cardio and rollerblades. My whole body is toned but I have protruding lower abs. I went for a liposuction consultation and was told that I do not have any fat in this area but muscle. I make sure I do not overeat and do not eat after 7 pm in the evenings. I do alot of leg raises and watch my diet but still my lower abs is bulging, while my upper abs is nicely ripped. The doctor suggested I get a tummy tuck so that he could stretch the lower abs muscle. Is there something I am doing wrong? Can you please give me advice on how to flatten my lower abs. Thank you so much for your advice. --Lucy A. Are you competing in bodybuilding contests, where any flaw, no matter how small, is counted against you? Because my attitude, in general, is that if you have eliminated the belly fat and have plenty of muscle -- fantastic! And so what if there's a little "protrusion"? We aren't all meant to be shaped exactly the same. But if this is something that is truly bothering you, then perhaps you should consider surgery. My advice then is to be sure that your surgeon has done lots of the procedures and has an excellent reputation. I know you must be aware that there've been botched jobs; and before I would have any kind of surgery, I'd get a second opinion. I wish I could offer an exercise recipe to reshape the muscle. Hanging leg raises are great for hitting the lower ab region, but it sounds like you've already strengthened and developed your abs. I hope I don't sound like I'm minimizing your concern. I just wonder if someone as fit as you are might be a little too tough on herself? Yours is the first letter I've gotten concerning this option. Let me
know what you decide. Best regards, Logan 3/5/03 -- PULL-UPS ARE TOUGH
STUFF Q. Logan, I was just reading your monthly newsletter again and looking at your photo's.... You have a very wide back. Have you accomplished that from doing pull-ups? You state you maxed at 17. That's great. They are difficult to do. I started to do them 2 month's ago and started at 3. The most I did was 7.... I'm not that strong so give me some time and I'm sure my number will go up....Frank A. I hadn't done
pull-ups or chins in years, but decided to experiment after reading Pavel's
method for increasing reps. I began by doing just one rep between supersets.
Then I worked up to doing a set of 1, then a set of 2, then 3, and so
forth (a ladder of sorts). It was experimental and not quite what he recommended,
but it worked. Then, one day I went into the gym and started doing them
and my elbows hurt. Same thing the next time I tried. So I moved on to
something else. Now I'm tossing in a few reps again, here and there, but
I'm pretty casual about it. I don't think in an all-out effort I could
manage more than 12 or 13 today. I'm sure I'll come back to them, but
have no timetable. --Logan 2/17/03 -- ADDING MUSCLE AFTER 60 Q. Logan, I really enjoy your web site. I am 61 and just retired about a year ago. Never have been very fit, and decided about 6 months ago to get rid of my big stomach and firm up. I am small and slender. Have always weighed around 150 to 158. Within 4 months my stomach was gone, and muscles firmed up. I dropped to 145 and most of it came out of my stomach. My goal is to get back to around 155 to 160 by adding some muscle, but I cannot seem to get there. I have been through all the overtraining, etc and think I have a reasonable routine. I do the treadmill three days, about 30 minutes. On the other 3 days, I do about 15 minutes of intense abs, then an hour of weights. I have a home gym, plus free weights. My diet has been changed to mostly protein and carbs, very little fat. I tried to follow your advice and eat 4 or 5 times a day. I have been trying to eat all I can of the correct foods to gain muscle, but It doesn't seem to be happening. I am still at 145 no matter what I do. I know as we get older our testosterone drops. Do you think it is much harder to add muscle at this stage? I would expect that since I am naturally small and lean, I could not expect to add a whole lot of muscle, but I would thing I should be able to get at least back to 155 or 160. This is a strange problem in that I am trying to eat all I can and cannot seem to break out of my current weight. Any ideas? --Terry A. [Logan] Congratulations on your decision to follow a fitness lifestyle and on what you've already accomplished. You didn't mention your height so it is difficult to know if you would be considered underweight. Testosterone production does drop off as we age and that is definitely a factor when it comes to adding muscle. Short of taking steroids or things that mimic them -- which I am 100 percent against -- I think it is just a fact of life that we must accept. However, if you believe your testosterone levels may be abnormally low, I'd suggest getting tested by a medical doctor specialist. Your workout program sounds well thought-out to me. However, maybe a little fine tuning could make a difference. Try the following: 1) Don't discontinue cardio work, but while you
are trying to add a few pounds cut back from 30 minutes to 20 minutes
three times per week; 2/10/03 -- PATTY, IS THAT REALLY YOU? Q. Patty: You look wonderful. I am 55 and really want to get and stay fit. I have a home gym, bike and treadmill (also free weights). I participated in a modified low carb diet via my doctor and lost 72 lbs the summer of 2001 to spring (March ) of 2002, the smallest I've been since I was in my early twenties and the least my children have ever seen me. I have two children 35 and 32 and in great shape. I've gained most back Working out had a great hand in the sucess of the weight loss, fear and being tired was the other factor. I have had little to no motivation. I want to live well. What could I do for a strength -training workout? --Jai A. [Mrs. Gray Iron] Hi Jai, Sorry for the delay - Yes, the photo really is me. I am currently doing another challenge. I still have some trimming to do. Jai, it sounds like you have all of the right equipment. It is nice to have a training partner - someone with similar goals is perfect. The best advice I can give you about working out is to follow the Bill Phillips book, "Body-for-Life." It has everything you will need: exercises, eating plans, cardio, goals. It's all there. Also, on our web site you will find workouts, eating plans, and more. It sounds as though you had success with the eating plan your doctor had you on. If you find it easy to follow, and you know it works and are comfortable with it, why reinvent the wheel? Keep everything simple. Sometimes the motivation is tough to come by. For me, it has to start in my head. That's why the goals, with the 12 week schedule works for me. It keeps me focused. Also, I shared this plan with a young colleague (she's 24) and she is doing the challenge. We both agree that taking measurements and before pictures keeps us motivated. Today she excitedly told me that she has lost four pounds! I have lost three. My suggestion to you is to enter the challenge. Go to www.bodyforlife.com and check out the web site, look at the winners, and then enter. They will send you information. Check it out. Let me know how you are doing. --Patty, a work in progress --- ............................................................ 1/23/03 -- IN SEARCH OF A "SIX-PACK" Q. Patty, you give me hope! I will be 50 this year. I have stayed within 5 pounds of my ideal weight since my early twenties and of course, muscle mass is going kaput and fat is increasing. My word, I have a bulging tummy, yuk! I have never had children. I just bought the book Body for Life. I have a weight bench, barbells, dumbbells and a sitting calf machine and a slant board, a stand to use a regular bicycle to convert to stationary and a standing kick boxing bag. The reasons for my questions are definitely my age. My questions are: Can I get a totally flat tummy, even a six pack if I desire? I don't just want a toned body, but a cut body? Thank you for your time and consideration. Janie A. [Mrs. Gray Iron] Janie: Thanks for the note. Your home gym sounds terrific. I just reread an older edition of Muscle Media featuring a former grand champion. She won for her age (39) working out at home and only walking for her cardio days. Amazing. I certainly can identify with the tummy area. It seems when I gain weight, that's the first place it goes! I have set new goals for myself this year and plan to take my body fat to the high teens. I still have a few areas to firm up. I plan to enter the latest round of the Body-for-Life. The last date for this round is Jan. 27. I will be fifty-four in February and I want all the little bulges off! Best advice I can give you is this: 1) Take a Before photo. Most people skip this part and then don't stick with it! There is something about looking at yourself with everything out there in full blown color! 2) Enter the Challenge! You will have a whole new focus! 3) Plan your meals and plan your workouts/cardio time. 4) Body-for-Life works. Bill Phillips has it all laid out for you. Follow it to a "T" to see the best results. Do you have someone to work out with? That helps, too. 5) As you lose weight, get rid of all of your big clothes. Really! One of the best things I did was to get rid of my large sizes. Everything that hung on me was out of the house. What happens after you have been on this awhile, you can feel and see the weight coming off. Also, should you digress from the program, you can also see and feel the weight coming back! Before the Challenge, I could pack on the weight and not pay any attention. I can't stand to have anything hanging over my waistband. When I gain weight, it seems to show up first right in the middle - I guess I gain weight like most men. 6) I wouldn't tell too many folks what you're doing right away. You'll get some that will be nay sayers and others that will try to get you to eat junk. Let them come to you and ask what it is that you are doing to look so good. About the 6 pack: I don't know if women get a six pack, but we can definitely look cut. Logan's mantra is you reduce the amount you eat, increase your weights, do your cardio, and you will lose weight. He's a good one to ask about work outs. Janie, you could enter the challenge and we could be support coaches to each other. Keep the focus! --Patty, a work in progress . . . ............................................................ 1/17/03 -- ARE SQUATS DANGEROUS? Q. Logan, I am 42 and I have been lifting for 25 years. I still include squats in my routine and I am careful to execute the exercise with manageable weight and strict form. The squat has been controversial and many (including my personal physician) warn against the "dangers" of the exercise especially if the lifter performs the full squat motion as opposed to the parallel to floor motion. What is your opinion on the squat as an integral part of a comprehensive weight training program? David A. [Logan Franklin] David: I'm not an exercise physiologist, but personally consider squats one of the best of all exercises. That's also the opinion of practically all the weight training coaches and lifting gurus that I know of. I also think proper form is critical, and most trainers recommend not descending much below parallel. But you probably already know all this. Are you experiencing back or knee problems from squatting? If you are, my advice would be to give them up and substitute other leg exercises. I did squats when I was young. I discontinued weight training while still in my twenties and didn't take it up again until my late fifties. When I tried squatting after my "comeback," it was the one exercise that caused low-back pain. I tried doing half-squats but that didn't work either. Though not as effective as squats, I replaced them with leg presses, extensions and curls. Right now, I don't weight train my legs at all.
Two nights a week, I teach a cardio kick boxing class that includes vigorous
kicking plus lots of bodyweight only Hindu squats, sumo squats and lunges.
My legs always felt "heavy" when I did weight training and the
kick boxing workout. One of the interesting things is that with Hindu
squats you go all the way down to where your hamstrings touch your calves.
For what it's worth, this doesn't bother my back a bit. High rep Hindu
squats are favorites of wrestlers such as Matt Furey, who goes up to 500
non-stop reps. (Check out his comments at: http://www.combatwrestling.com/tip1.html.)
Believe me, high rep Hindus are a workout! However, if I could squat with
weights without problems, I'd probably be doing it. But my policy has
always been to drop any exercises that cause pain other than mild muscle
soreness. --Logan 1/7/03 -- "WORKING THROUGH" SORENESS Q. Logan, Sorry to bother you so soon after requesting your newsletter but I want to begin again correctly. As a 30 year old I'd push through soreness but as a 54 year old "beginner" I'm not sure if that's prudent. Should I wait until most of the soreness goes away to do my next workout (your first month program) of a set schedule or push through? I've had my physical and have a green light from my doctor but am seriously out of shape although only moderately overweight - 5'10" 190lbs. (at least I've maintained good diet habits). Thanks again for your website and assistance! Jim A. [Logan Franklin] Jim: Beginners experiencing a moderate muscle soreness following workouts is normal. Intermediate and advanced trainers usually get a little sore, too, after starting a new routine, since new exercises mean that your muscles are being stimulated from slightly different angles. In each of these examples, you should do your next workouts as scheduled, since mild muscle soreness is normal, expected and even desirable. However, if you are extremely sore, it is likely that you are either pushing too hard or doing too much too soon. In that case, it may be better to rest an extra day or two and ease up at your next workouts. Your body may need a little more time to adjust to the new demands. While mild muscle soreness is normal, soreness in and around joints is not. Joint soreness can occur for a number of reasons, such as tendonitis (overuse injuries), ligament problems, arthritis, etc., and may be brought on by improper exercise form (easy to correct) or more serious problems that should be diagnosed by a doctor. Never try to "work though" joint pain or tendonitis. More than likely, it will get worse. Instead, rest the irritated area and discontinue exercises that aggravate it. When the pain is gone and you resume exercising the area, be sure that you are using correct exercise form and progress slowly. If the pain persists, see your doctor. Hope this helps. --Logan ..................................................................... 12/28/02--SAUNA QUESTION I have just moved to a new home and the development that it is in has a nice health club with a sauna, my question is what or how should a sauna be properly incorporated into a workout program? I am currently using the sauna to finish my workouts, by sitting in it for about 10-15 minutes. Please advise with your thoughts or ideas. Sincerely, PAPPYMJC ] A. There are some precautions that should noted, but I'm not aware of any health risks except for extreme or careless use or certain medical conditions that could cause problems. You might want to go over some of that information at the following web sites: http://www.quackwatch.org/ (type "sauna" in the Find Box.) and http://www.canadianfriendsoffinland.ca/sauna/sauna/sld001.htm. As far as how to use the sauna at workout time, I think you've got the right idea by enjoying it after your workouts. Personally, following a workout, I'd do a little cool-down stretching before entering the sauna. And I would never get into a sauna before my workout, as it would relax me to the point where I'd be thinking about nap time. --Logan .......................................................................... 11/14/02 -- FLAT STOMACH PRESCRIPTION Logan: I will be turning 61 this January and I have been working out on and off for most of my adult life. My most recent stretch has been for 13 months with a year off as the result of a shoulder surgery and assorted complications. My problem is my stomach! My stomach work out entails 300 to 500 crunches on an ab-table four times a week, 100 bent leg lifts on a roman chair four times a week and either 100 leg extensions in three sets of 30-35, or 100 torso bends with 100lbs of resistance. My stomach is hard, BUT not flat. Any idea what I might be doing wrong or could be doing better to help flatten my stomach. I do a cardio exercise 4-5 times a week with assorted weight work. All in all I would consider myself in very good shape as does my cardiologist. Thank you for taking the time to read about my personal problem. Regards, Rich [Logan Franklin] Rich: If your stomach is "hard
but not flat," I'm assuming that you are talking about a stubborn layer
of fat covering up muscle, which is fairly common. The only way I know
of to reduce body fat anywhere is to cut back calories to create a maintenance
deficit. Do not go on extreme diets, however. Simply consistently cut
back portion sizes a little, and keep doing what you are doing, and be
patient. Do that and I'll bet the excess disappears. It certainly sounds
like you are getting plenty of exercise. Most important, though, is that
you say you are in very good shape and your cardiologist confirms it.
So while I admire and understand your desire to improve, sometimes we
seniors have to remind ourselves to keep expectations in perspective.
On my web site, read "Belly Fat" under "Myth Busting Facts," and also
"Survival of the Wisest" under "Perspectives on Aging." --Logan 11/14/02 -- TANNING BOOTH AS FITNESS AID? Hi Logan, First, thanks for your web site - it's a great resource and you are an inspiration! Here's my question: does occasional tanning benefit the body? Here's my background: I'm a 52 year old white male, 6 ft., 195 lbs., workout about 4 times a week by alternate running and lifting. Have been working out most of my adult life. I'm in good shape and enjoy good health. I follow a reasonably good diet, take medicine to control my triglycerides and supplement with multi-vitamins daily. Here's the deal: over the years I've noticed that after a visit to the tanning booth (no more than 15 minutes a week), my energy level increases noticeably. I have better workouts, a lack of soreness and fatigue, and a general feeling of well-being. This is most noticeable in the cool months of the year when I'm not exposed to the sun, but the same thing happens in the summer - it's just not as pronounced. I don't tan for looks, but for the "feel good" benefits I get from it. I'm also aware of the risks and careful not to overdo it. I always use sunscreen when needed. I've read that the body produces vitamin D from exposure to sunlight, but are there other physiological reactions? Or is this all in my head? Thanks! --Dick [Logan Franklin] Dick: Great question. Before anything else, I want to explain that I'm a fair-skinned, blue-eyed type, so any lengthy "sunbathing" is out of the question for me. And I've never been in a tanning booth. However, I do go shirtless and in shorts for short periods when the weather is warm. I'm also aware that there are those who argue that the warnings about the dangers of sunbathing may be overstated. Here is a typical quote from that side of the argument: "The human body needs sunlight to manufacture vitamin D by synthesizing it in the skin. The optimal level of vitamin D for health is not known, and so the amount of sunlight exposure needed to perform this vital function is still very much open to question. The importance of sunlight as the principal source of vitamin D has been, and continues to be, greatly underestimated. There is a substantial body of historical and scientific evidence that suggests that the threat to public health from vitamin D deficiency caused by underexposure to the sun’s rays may be far more significant than that posed by skin cancer." So how much sunlight (or tanning booth time) is healthy and at what level does it start to become dangerous? I don't know the answer. Personally, I go along with the heath warnings from most dermatologists, and also my own observations of what dedicated sunbathers' skin looks like after years of basking. It ain't pretty. Are there psychological reasons (the "all in my head question") why sunlight may contribute to better workouts? My guess is, yes, there are. But it's just a guess and based on how much better I feel about life in general on a sunny day than a gray one. Wish I could be more helpful. My advice is to be moderate, as apparently you are, and rely on the consensus of medical opinion. Best, Logan ................................................................. 11/13/03 -- HIGH INTENSITY TRAINING FOR SENIORS Dear Grayiron, For those of us who are over the hill (and maybe can't even see the hill), I recommend High Intensity Training. I will be celebrating my 70th birthday in June and train more or less every five days or so with longer periods in between when I travel. The reason I began high intensity training was that I kept injuring myself as I moved up in weight, and naturally, this held me back. The keys to this sort of exercise are these: 1) Only do a few exercises (even as few as three); 2) Do the reps slowly, very slowly. One way to control and regulate speed is to buy a small metronome that you can put in your pocket or clip on. The first time set it for 60 beats per minute. Count to ten slowly with the beats as you do the positive motion; do the negative to 5 or so. Actually, I read you can reverse this, but I have never tried. Do at least 6 reps at the chosen weight and then keep working until you can't anymore. Do only one sequence of reps. Then move on to the next exercise. The next time, add a couple of seconds (62) and try to add more reps. Keep up this each visit till you reach 11 or 12 reps, then add a pound or so of weight the following time. But once again, add a couple of seconds to the number you used the last time. After a session, don't go to the gym again for at least 4 days -- in fact, I'd suggest 5, even 6. The older you are, the more time you need for recovery. And if you don't recover, you will either fail to go further or strain yourself and be set back. You can, of course, run or bicycle between, but don't overdo it, or you will lack the energy to move forward (once again, very important for older guys). Even yard work can affect this. I no longer use free weights, except for light ones to warm up. The reason for this is that the machines give you more control and smoother motion. This is very important if you don't want to strain your ligaments. I have learned this from experience. Smoothness, slowness, and infrequency ( time to recover) are the keys to this type exercise. I always do stretches after my routine. I find this system really works for me. I may not be on the cover of a muscle mag, but some of the younger folks at the gym are amazed at my condition, especially when I tell them my age! Good luck!! Ned [Logan Franklin] Ned: Thanks for the
great information, which I will pass along. I've tried super-slow-rep
training after reading about Richard
Winett's workouts, but decided it wasn't for me. However, I adjust
my weight training routine monthly and maybe I'll give it another whirl.
Best, Logan 11/1/02 -- SENIOR TRAINING
PLATEAUS [Logan Franklin] Buzz: Very good questions. Here's
my own experience. I'm 66 years old and, after a 25 or 30 year absence,
started weight training again at 59. And I would say that practically
all of my gains came in the first two years. I still work for small improvements,
and there have been some strength and muscular endurance gains since the
first two years, but no noticeable changes in my physical appearance,
that I can tell anyway. For the record, your arms are about an inch larger
than mine. Regardless, here are couple of thoughts about trying
to add muscle. Be sure you don't go overboard on cardio. But don't eliminate
it, either. At our age, cardiovascular health is more important than adding
to biceps size, I'm sure you'll agree. However, since you said you are
in "great physical condition," I'm assuming that you've already
achieved a good balance. I'd continue to experiment with different training
styles, but not stray too far from what has so far been a winning
formula. Also keep in mind that over-training is common mistake. If you
are still tired after reasonable rest or "weaker after a few weeks"
of trying something new, overdoing it is a likely culprit. .................................................................. 10/25/02 -- GETTING STARTED: REPS & SETS??? [Steve] I want to get started and was reviewing your 1st months beginner program. What does 1 x 12 - 15 reps actually mean as depicted in your chart? [Logan] When an exercise movement is repeated a number of times (repetitions) without stopping to rest, the number is referred to as "reps." Let's say you've just done 10 bench presses. You'd express that as having done 1 set of 10 reps. If you rest and do 10 more, you have done 2 sets of 10 reps. Rest again and do 10 more and you've done 3 sets of 10. So 1 x 12 - 15 means one set of 12 to 15 reps. In the Beginners Program, when an exercise calls for 12 - 15 reps that means starting out at 12 reps and at each workout adding one rep until you reach 15. When you reach 15, add some weight to the bar (usually 5 or 10 lbs) and begin again doing 12 reps, and repeat the process. For beginners, this is an excellent method of progression. Eventually, however, we all reach a point where such structured progress is no longer possible. When that happens, improvement occurs more slowly and "straight-line" progression becomes unrealistic or even impossible. In the beginning, however, this shouldn't be a concern. So keep moving up in a structured way for as long as you can. [Steve] I really like your web page and the fact that you address us older wannabes. [Logan] Thanks for the kind words. [Steve] I just turned 62, weigh in at 275, and am 5'9" tall. My health is actually very good, my weight is not. I've got to get the motivation and want to develop my program using your suggestions. Steve [Logan] You CAN do it! Just by writing, you've already taken the first step. As you've read in the Beginners Program, my advice is to plan ahead as to how and when you will workout each day, so that it becomes a regular part of your routine. It's a mistake to leave exercise as something to be done (if you're are able to find the time) after all other daily responsibilities are addressed. That mistake usually leads to eventually not doing it at all. Try to remind yourself that nothing else in life is more valuable than good health. And a few hours a week of exercise, along with portion control eating, is truly a small price to pay to put the odds in your favor for a healthy life span. Many people find that having a training partner
makes everything easier. Creating an obligation with someone you like
and who has similar goals is an added incentive to stick with your fitness
program. And once most people have made fitness a key part of their lifestyle,
they will accept nothing less than vibrant good health and fitness. Good
luck, and please let me know how you are doing. ...Logan 10/9/02 -- PROGRESS REPORT (see next item: "Start Slow, But Be Steady") Good afternoon Logan! Well, I am about 4 weeks into the program and things
are looking really good, Logan! My squeeze says I'm looking tighter and
that is good and many people say I am looking good! I feel great too...I
have been running like mad with long hours on a construction project I
am supervising so it has cut into my program abit but it has been just
super! Darren: Thanks for keep me posted. It's great that you are moving forward and showing progress. I wholeheartedly agree that it is best to move to the next level when YOU are ready, rather than treating the schedule as inflexible. Persistence and a positive, joyful attitude about training and giving yourself credit for your efforts are paramount. I think you're really on your way, and I look forward to hearing from you again. Logan ............................................................... 9/2/02 -- START SLOW, BUT BE STEADYHi Logan and Patty! I found your tremendous site and I am looking forward to getting into my own workout regimen. Though I haven't hit the big 60 year...I am only 41....I've suffered arthritis and poor health for many years. I am physically active though as I am back in school part time geting my BSc in Geology and do alot of field work (including hiking (5km + on a good day) and rock scrambling plus the occasional swings on a heavy rock sledge!!!) and my life is generally pretty sedentary. So I've been looking long and hard for a better paced physical workout where I can get myself toned without the severity of the heavier bodybuilding workouts and programs that the healthier sorts can manage! I like the pace and recommendations that you've presented as they are reasonable for me and should be very easy to work into my lifestyle! I look forward to keeping posted on developments and I am particularly interested in the photo illustration of the various exercises to help me to better understand how they are completed. Any suggestions let me know! Take care and thanks again! Regards, Darren Darren: ........................................................... 8/21/02 -- BEST ADVICE I am a 54 yr. old married women who uses resistance machines 3 times weekly, plus treadmill. I am returning to this after prolonged inactivity. Would welcome tips. Thanks, Patt Patt:
7/28/02 -- WEIGHTS + CARDIO = SUPPERIOR FITNESS Logan, I enjoyed the site and the sensible information. Your training program seems keyed to men, I would love to see a three month training outline with women in mind. Osteoporosis is a concern. I know weight bearing exercise is best and should be alternated with cardio work. I am 56, 5'9" tall and weigh 133 pounds. I am working on cutting my sugar calories and increasing vegetables, not easy for a sugar junkie. Currently, I am going to Curves but do not feel I am getting everything I need for a fit body. My heart rate, at rest, is 12 beats in a 10 second count, during the circuit at Curves or on the treadmill at home my 10 second count is 22-23 if I have my mind into the work out. I am back to normal within my 5 minute stretch/cool down period. Currently, I do the Curves circuit three times a week and use the treadmill for three (2 miles, various speeds and inclines 30 minutes plus 5 warm-up and cool down). Any suggestions would be helpful. Thank You, Louise W. Louise: 7/20/02 -- TRIATHLON TRAINING QUESTION Finally a site for the 'rest of us'. Great info Logan and it's about
time that those of us who are past 60 (I'm 64) and are still jocks at
heart and in practice had a home and you have provided it for us. 7/15/02--DO I NEED A DAILY
PROTEIN SUPPLEMENT? Bob: 6/17/02 -- TO ANDRO or NOT TO ANDRO . . . Dear Logan...congrats on a great site. I am 54, and Ibecame addicted to The Iron about 22 years ago. Been training ever since. Although I NEVER took any steroids during those years, recently I got a complimentary bottle of 100 caps of ANDROSTENEDIONE from one of my favorite supplement suppliers. Boy. After taking 100mg in the AM, and 100mg at bedtime (especially after a workout), I can tell you: I FELT the effects. Energy surge. Aggressiveness moving the weights -- it was as if i wasn't gettting enough. . . . I would get up from watching TV and hit the dumbells and kettlebells at 11PM. . . And yes -- I seemed to be much easier to anger. After 2 weeks, I decided to GET OFF the Andro (as my supplement friend had advised me to do in a note), and here I am, 2 weeks later, getting looks from females 1/2 my age. I feel stronger. More. . .'masculine'. Even my wife of 30 years has noticed. BUT. . .I have read about those 'horror stories' about ANDROSTENEDIONE causing hair loss, prostrate cancer, and even 'bitch tits'. Can I have your opinion, please? Thanks. The stuff REALLY works. I would hate to have to STOP because it is just too risky. Your comments would be greatly appreciated. Javier. Javier: As you have read, I'm pretty skeptical about such supplements. But because I haven't taken them myself I cannot comment insofar as personal use goes. I see by your email address that you are connected with the USDA. You must have access to more information about safety than I have. All I can say is that if I were you I would be discussing it with my doctor. Perhaps in your case there is no danger. But I would want reliable information that you may not be getting from a supplement supplier. I believe the American College of Sports Medicine (ACSM) has issued warnings. You might want to check them out. . . . Best regards, Logan Logan: Thanks for the response....believe it or not, there is a MINISCULE
amount of so-called 'research' results on ANDROSTENEDIONE. The only definite
fact is that, it is BANNED from the Olympics; not because of its alleged
adverse side effects, but simply, because the substance WORKS. Thus, giving
the athlete an 'unfair advantage' in (temporarily increased) stamina and
'drive', due to the stimulation of testosterone production. Whatever I
find, I will let you know. . . . . Javier
CRAIG: 5/23/02 -- WHEN TO STRETCH Logan, Can you suggest a simple effective before and after stretching program? Sincerely, PAPPYMJC PAPPYMJC: 5/15/02 -- BAD ADVICE: TOO "OLD" FOR PROGRESS Dear Sir, I am 32 years old and have been in and out of weights for some time in last 5 years or so. But unfortunately could never concentrate on my exercising schedule seriously. Similarly I joined gyms and stopped even within one month or so due to traveling etc. Now I am relatively free and stable and so I have started my weight training again for the last 2 months. My question to you is whether it is possible for me to have a good physique (build, strength and mass) if I try at this age? Many of my friends have suggested not to take it up, as it is fruitless to do this at this age. Secondly what should be my routine for the objective set above? Presently I am following a 4 day schedule with exercising two muscle on an exercising day. With at least 4 days of light cardio. I weigh 77 kgs, height 173 cms with waist: 90 cms. Pl. suggests in detail. Regards, Niles NILESH: 4/25/02 -- HIGH WEIGHT or HIGH REPS? Dear Logan, I am a 53 year old male 6'4 approx. 250 lbs, a former athlete. I have been training for over 30 years. I currently train 5 days out of 7 in two different health clubs. My goals are a minor weight loss not more size or bulk. When using a machine (Cybex or Nautilus) should I concentrate on doing one set at maximum weight (8 reps building to 12) or should I do 24 to 30 reps with a moderate weight? Please advise, I enjoy your web page. Sincerely, PAPPYMJC PAPPYMJC:For a "minor weight loss" I'd concentrate mostly on cutting back on calories a bit. Next, I'd get in at least three cardio days per week. The sessions needn't be long. I like fairly intense intervals of 20 to 25 minutes, max; start off slowly for five minutes, then alternate near sprints for 30 seconds with 60 second cool downs (slow jog). Allow 2 minutes to taper off at the end. Running outside, inside on a treadmill, using a bike or an elliptical trainer will do fine. Regarding the weights, 24 to 30 reps seems awfully high to me. I prefer the 8 to 12 range. As far as heavy vs. moderate weights, you'll find experts arguing both sides. I kind of fit in the middle. After a warm up set, the last couple of reps in my successive sets (usually a total of 5) are pretty tough to get. But I seldom rep out to failure. Personally, I think going to failure in any exercise, workout-after-workout, is too tough on the nervous system and you soon hit a wall that you can't break through. Frustration follows. I'd rather push close to my limits for a few weeks; then back off a bit for a couple; then come back with a revised routine by changing the reps and/or exercises. I know the "one set to failure" people don't agree with that, but I've tried their way and it isn't right for me. Hope this is useful. Best. . . . Logan .......................................................................................................... 3/25/02 -- THE BEST WAY TO BEGIN TRAINING? Dear Mr. Logan, Please help me with your advice. I am lean and have recently taken to bodybuilding. The coach asked me to do a 1 week warmup with stretches, treadmills, biking etc. For the next 2-3 weeks, he has asked me to do multi-station workouts daily with 3 seconds between each Set and 1 minute between each Workout. He said that he will start my split routine after 4 weeks of the above exercise. I doubt whether it is right way to build body within in 3 months. Please help! Thanks & regards, -- GHOUSE KHAN, India Ghouse Khan: 3/27/02 -- (continued from mesage above) Mr. Logan, It was exciting to have your response. My profile is 28 years, 6ft. height, weigh 70 kgs & waist size is 35 inches and shoulders wider than the waist, with posture slightly bent (I have rectified a lot in the past due to push-ups). Your motivation has triggered me to post the following clarifications - a) I was shocked to see men/women featured in Bill Philips book BODY-FOR-LIFE, Have these people attained success in 3 months itself; b) Can flexibility also be attained while training for bodybuilding - I have already changed my schedule on receipt of your response i.e. Upper on Day-1, Cardio on Day-2, Lower on Day-3, Cardio on Day-4, Upper on Day-5, Cardio on Day-6, Rest on Day-7 and so on; c) I am not sure how long I should sleep in the night as well as during the day; d) Muslims are obliged to fast atleast 30 days continuously in a year. During this period, how can I stick to my schedule and continue with bodybuilding. The I meal is over by 5.30 a.m., II meal by 6.00 p.m. without even water in between and the III meal by 9 p.m. -- GHOUSE KHAN-India Ghouse Khan: Regarding flexibility: In America, coaches used to tell athletes that weight training would make them "muscle-bound" (a loss of flexibility). People here believed this for a long time, but eventually it was shown to be nonsense. Many weight trained athletes are among the most flexible that you will find. However, Bill Phillips does not include specific stretching exercises in his book. As I recall, he believes that using a full range of motion in weight training exercises provides adequate stretching. Personally though, I always finish my workout with about 5 minutes of stretching movements similar to yoga or Qigong. Some people in the America fast for religious and other reasons. I do not believe in complete fasting because if you do not regularly provide your body the macronutrients (protein, carbohydrates and fat), it must take them from the body itself. Although it may sound reasonable at first, there is plenty of evidence showing that even very fat people should not have all food withheld. And for lean people, it is a very bad policy. So considering only the health aspects of fasting, I think it is a bad idea. However, I also recognize that some people's religious principles require fasting and must be observed. If I am reading your message correctly, however, it appears that although food is withheld during certain hours, it is not a complete fast. I'm afraid I can't offer any suggestions other than to eat as much as you are allowed. . . . Logan Mr. Logan, Thank you so much for your valuable feedback. I shall certainly keep you updated after 3 months on my progress. I have already accepted the BODY-FOR-LIFE challenge. Warmest wishes, -- GHOUSE KHAN P.S.: I am really surprised to see your well-built even during this age. Hello Logan: Quickly, here is my story. I am 63 years old. I had a stent
plunked into a coronary artery 4 years ago. I have always been physically
active so I sought out a cardiologist who was a runner. He helped me get
back on track (pun?). I now work out at a gym and run road races. My routine
at the gym is 30 minutes on a stationary bike with some decent grunt work
toward the end of the 30 minute stint.. Then I work with weights for about
30 minutes. This is a 30 minute crunch routine. No time to yak with the
rest of the yakkers. I usually try to push heavy stuff as a climax to
the session. I can rep my bodyweight seven times on the benchpress hammerstrength
machine. My back work is usually a lot of chinning and lat machine reps.
I do tricep extensions and curls for my arms. I try and alternate the
focus on sectors of the upper body over a week's time. I try to get to
the gym every day but this winter has been tough because an upper respiratory
infection just will not go away and I aggravate it by pooping myself out
with the workouts. Last year I ran in ten serious road races, but again,
the upper resp infection this winter has clobbered my running schedule.
I am interested in comments regarding pushing the envelope. There is a
price to be paid but there is also reward. It's a fine line and I guess
I abuse it. But that's a choice I make fully accepting the consequences
like never getting rid of this doggone cough. (By the way, all tests show
nothing serious.) I have every intention of continuing this attitude and
routine even if I have to someday crawl to the gym. I admire the folks
that contribute to your website. Good for them! Screw the galloping ghosts
of aging! Be glad to get feedback from anyone who is still thinks he or
she is still 16 years old. -- Frank Schmidt
Logan: This is a wonderful website, and I enjoyed the part about your wife. Thank you. All very informative, and reassuring. I have tried to find websites and/ or more articles, photos of over-50 women who have changed their physique by weight training, and have been, for the most part, unsuccessful. I wonder if you have any links or suggestions. I do have Bill Phillips' book, but he has few older women featured. I just enjoy the inspiration -- helps keep me, at 53, motivated and immersed. Thanks again, -- Susan Thanks, Susan, for the kind words. Have you looked
at Dave Draper's web site? He and his wife are over 50. The site itself
has items about people of all ages. His book, "Brother Iron/Sister Steel,"
is a good one. It's worth checking out. They are very nice people. Go
to: http://www.davedraper.com. Best regards, and keep up with your training.
We look forward to hearing about your progress. . . . Logan 2/25/02--LOSING
BODY-FAT: HOW LONG DOES IT TAKE? Larry: Hello Bruce: 1/18/02--GETTING STRONGER
AFTER 50 1/13/02--AEROBICS
TRAINING -- HOW MUCH? |