When I see those intense boot camp-style workout programs in infomercials on television, I think, “Unless you’re under 50, who can do these? Why would anyone want to do them regardless of age?”
The intensity shown in those commercials isn’t necessary to get fit and toned. And I’d propose that it isn’t healthy for people over 50 and especially over 60, 70, and beyond. I’m no doctor, but I have a healthy amount of common sense.
Infomercials about “quick” weight loss, washboard abs, or beach bodies present their program as the solution. I’ve never seen much discussion during them about establishing a truly healthy diet and lifestyle. But then again, I haven’t watched any of those infomercials all the way through.
No miracle programs or pills will give you a 39-year-old appearance throughout your life. Diets are short-term quick fixes. Boot camp workouts are also short-term quick fixes. Can you imagine doing a boot camp-style workout in your 60’s, 70’s, and beyond?
The solution is simple. Most people know what it is. The solution is making permanent lifestyle changes, including a 100% healthy diet and a comprehensive but sane exercise program. A comprehensive program would include resistance, abdominal, and aerobic exercise.
I made the transition from animal-based to vegetarian foods in a few months. The way I did it was simple. The more I learned about animal-based “foods” compared to plant-based foods, the healthier my diet became. I started out reading books about nutrition. Then, I discovered many eye-opening documentaries that inspired me to instantly become a vegan (100% plant-based).
My decision to join a health club was an event. Becoming a person who worked out regularly was a process. The changes I noticed in my body (internally and externally), skin, and attitude inspired me to stick with it.
I started going to a health club occasionally in my late 30s. By my mid 40s, I was working out off-and-on 3 days a week. After I put together my own inexpensive home gym, my workout consistency, frequency, and efficiency increased dramatically!
With a home gym, I could apply the energy I saved by not driving to the health club and fighting the crowd through a circuit to my workout at home. Including drive time, my workouts at a health club took me about 90 to 120 minutes on good days. I can easily get through a workout in 15 to 20 minutes today. I can do it in 10 minutes if I’m in a hurry.
Here’s the exercise program I intend to do for the rest of my life, although I may have to reduce the weight and pace as I age. I’m now well into my second half.
- Resistance – Free weights (home gym), 23 exercises, 420 repetitions, 3 days/week.
- Abdominal – 9 exercises, 350 repetitions, 3 days/week.
- Aerobic – Power walk (cool weather) 1-3 miles or swim (hot weather) 40-50 laps, 6-7 days/week.
I was shocked the first time I added up these numbers. Although I was a fairly good athlete in my youth, I was never a jock. So this level of exercise hasn’t been a lifetime practice. So, if I can do it, considering how “unwisely” I lived the first half of my life, anyone can. Read Self Improvement & Fitness After 50 for more information on this topic.
Here’s all you need for a home gym.
- Adjustable multi-purpose workout bench. Used for resistance (free weights) and abdominal exercises.
- Two sets of dumbbell free weights. One set for exercises requiring heavier weight and one for those where a lower weight is appropriate. Saves time from changing weights.
- Hand grips. Used for strengthening hands in particular, but also forearms.
- Tiny MP3 player with belt clip. Listening to music you love will keep you fired up.
I got my workout bench, dumbbells, and hand grips at Walmart.
These books on nutrition and exercise can help motivate and guide you.
If you have never worked out using free weights or machines, joining a health club might be a good starting point. It was for me, as I knew nothing about working out when I began.
Here’s what you can get with a health club membership.
- Instruction on working out properly to gain the most benefit and avoid injury.
- Club employees can help you get started.
- Club members will often point you in the right direction.
- Superfit club members can provide you with knowledge by observing them.
- Personal trainers can give you intensive instruction for a fee.
- Access to state-of-the-art resistance (weighted) and aerobic (walk, run, step) machines.
- Access to an extensive range of free weights.
- Access to a variety of free and paid classes from aerobic to self-defense.
- Inspiration by being around many other health and fitness enthusiasts.
Here are some things you will “not” get from a health club and a few things you should avoid.
- Motivation to work out regularly. The willpower to go to the health club three days a week will only come from you! A club membership and a monthly fee will not magically motivate you to go to the gym.
- Abundant opportunities to meet women/men or make new friends. You’ll become comfortable, and familiar faces may acknowledge you, but for the most part, people are there to work out, not socialize.
- Avoid going to the club at peak hours. The highest traffic is just before and after work. Finding a parking space and wait times to use machines can be frustrating. I usually went at 4-5 am or just before lunch at 10-11 am. Evenings normally have a steady stream of people, and a late-night workout can make falling asleep difficult.
- Keep your hands away from your mouth, eyes, and ears. You do this to avoid picking up germs, colds, and flu bugs. Wash your hands immediately after working out, just before you leave, and when you get home. Wear flip-flops in the shower. This may sound excessive, but considering the handprints and body fluids left on gym equipment, you’ll see the logic.
Gaining motivation to eat a healthy diet and work out regularly is easy. Here are the secrets.
As I mentioned, the more you learn about the benefits of healthy eating and the damage that unhealthy eating causes, the more inspired you’ll become. To get yourself to exercise, imagine the trim and fit body that you want in vivid detail. That will get you started. The key is to force yourself to begin each workout. Once you do, your motivation will build during each session and as you complete each week and month.
If you have any health concerns, it’s important to discuss your plans with your doctor before you begin any new diet or exercise program.
Just remember that motivation follows “after” you get started. Initially, the best approach is to have a “no excuses” attitude that forces you to work out like being your own drill instructor or personal trainer. You’ll be inspired to go further once you see the results. Soon, you’ll be on autopilot.
Here’s another technique you can use if needed. You’ve probably heard of the “carrot and the stick” motivation techniques. The carrot pulls you toward where you want to go with positive inspiration. As I suggested earlier, imagining the body you want is a pull or carrot method. The “stick” pushes you with negative forces like fear of loss, such as loss of health, respect, or a partner. To get yourself to eat right and exercise using the “stick” method, you’d picture yourself facing open-heart surgery, fat, and alone.
I recommend only using the “stick” method occasionally when you need a kick. Using this powerful technique too often can lead to depression and a self-fulfilling prophecy. The danger is that these negative thoughts will lead you to the outcome you envision.
Spend most of your time envisioning and experiencing your life as though you have already reached your fitness goals. In other words, start “feeling” the way you will once you achieve your goals “now” so you’ll have the motivation you need during the journey. Doing this will bring about the desired outcome and avoid the one you don’t want. 🙂