62 Year Old Person Best 545 lb Deadlift

National Powerlifting Champion Over the Age of 60

It's never too late to pursue your dreams and I know because last October I became a National Powerlifting Champion over the age of 60.  I compete as a Masters III in the 105kg class in an organization called USA Powerlifting (USAPL).

USAPL is the leading powerlifting organization in the United States. USAPL is a member of the International Powerlifting Federation (IPF), the governing body of powerlifting internationally. The IPF is comprised of member federations from eighty-three countries on six continents.
Distinct from weightlifting, a sport made up of two lifts: the Snatch and the Clean-and-Jerk, where the weight is lifted above the head, powerlifting comprises three lifts: the Squat, Bench Press and Deadlift. Powerlifting competitions may be comprised of one, two or all three of the lifting disciplines.

As I mentioned above I compete as a Masters III, which is ages 60 - 69 in the 105Kg class (231 lbs).  Last October I competed in the 2018 USAPL Raw Nationals and won my class with a squat of 445 lbs, a bench press of 308 lbs, and a deadlift of 513 lbs for a grand total of 1266 lbs.  More excitingly, my win gave me a place on the USA Team to compete internationally at the IPF World Classic competition this June in Sweden.

I could not imagine two years ago when I entered my first powerlifting competition that I would be a national champion representing my country in Sweden in a international event at the age of 60.  I plan to bring back a World Championship because it's never too late to make my dreams come true.

Here's a video of my final deadlift that gave me the National Championship:

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New Diet; Feed Muscle and Burn Body Fat

I had a discussion with a gentleman about eating who was concerned about being light-headed and a little nauseous after his workouts.  He explained to me he was trying to lose weight quickly by exercising in the morning before having anything to eat.  He was also on one of those popular quick loss diet plans he said was working because he had lost a significant amount of weight over the last couple of weeks.

Over my 25 years in health and fitness I have heard this gentleman’s story countless times with the same results.  You lose the weight quickly on one of the popular fad diets and then you gain the weight back faster as soon as you return to your normal eating habits.  Here’s why this scenario plays out over and over with the same outcome. The weight that you lose on a calorie restricted diet is mostly from muscle loss and that decreases your metabolism.  Then when you get tired of following the restricted eating plan and return to your old eating habits you will find that your body is not burning as many calories as before you started your weight loss effort.  Click here to read more...

Why Are Supplements Important

This is one of the best articles I've read on the importance of nutritional supplements in today's world.

 

Few things in life can impact health more profoundly than nutrition. What we consume is converted into the very cells of our body. You’ve heard it 1000 times, but we literally “are what we eat!”

 

 

Dietitians and doctors agree that it is best to get the nutrition we need from whole foods, by consuming 3 to 6 sensible meals per day containing a variety of food types to optimally fuel our bodies. Unfortunately, that can sometimes be really challenging.

 

It is estimated that more than 9 in 10 individuals fails to consume the recommended 5 to 9 daily servings of fruits and vegetables. Likewise, most Americans do not eat sufficient amounts of omega 3 fatty acids from fish or any other foodstuff. In short, eating the right nutrients in the right quantities takes work, knowledge, money and time.

 

Adding to the challenge, mass market food sources and factory farms pump out ever more processed, low quality ingredients; and the pace of daily life keeps getting faster. Food fortification has helped, but it’s a controversial solution that in practice can only tackle narrow needs. As a result of it all, we often don’t get enough of certain essential micronutrients from the foods we eat.

 

Read the entire article here...

 

Protein Consumption and Weight Loss

Scientific research is now revealing that people who consume higher amounts of protein (20 to 30 percent of their daily caloric intake), while cutting back on their carbohydrate intake, tend to lose weight faster and stay leaner than those people on low-fat diets.

The reason higher protein, lower carbohydrates diets are more conducive to weight loss and maintenance is interesting. First, high-protein foods slow the movement of food from the stomach to the intestines, meaning you feel full longer and don’t get hungry as often. Second, protein has a leveling effect on your blood sugar which means you are less likely to get spikes in your blood sugar that lead to cravings for carbohydrates. Third, your body uses more energy to digest protein than it does to digest fat or carbohydrates. Click here to read the entire post.

The Benefits of Exercise

Your body is designed to be active.  Nicholas A. Dinubile, MD says "If all the benefits of exercise could be packaged in a single pill, it would be the most prescribed medication in the world".  I'm a personal trainer and I specialize in fitness over the age of 50.  I would argue with anyone that a sedentary lifestyle is the leading cause of most of the aches and pains associated with aging.

I've seen first hand people of all ages who complain of back pain, shoulder pain, knee pain, and many other physical and mental aliments get better when they get up and start to exercise on a regular basis.  I have a client in his 60s who had been getting steroid shots in his lower back for years recently tell me that he hasn't needed another shot since he started working out with me over two years ago. Click here to read the complete post

Age Can't Stop You

Don't let age keep you from living life to the fullest.  I'm 60 and I hold the North Carolina Masters Over 60 Powerlifting Record.  Your body is designed to be healthy and strong all your life, and with proper exercise and nutrition it will.

Age Has Nothing To Do With Strength

Age has nothing to do with losing your strength.  Strength is a state of mind. Trust me I turn 60 in three months.

Starting My 9 Week Cycle

Who says you get weaker with age? I turn 60 in three months and I'm stronger than I was in my 20s.  I'm getting ready to compete in USAPL Raw Nationals powerlifting competition this October.  Benched 350lbs today for two reps.

What You Think About Aging Determines How You Age

I firmly believe how you think about aging is just as important as your heredity and genetics in determining the way you age . Everyone will age, but not everyone will get old.  Ever met someone who seems to be ageless?  They could be in there 90s but are as full of life as any 30 year old.

There is no longer any doubt that what happens in the brain influences what happens in the body. When facing a health crisis, actively cultivating positive emotions can boost the immune system and counter depression. Studies have shown an indisputable link between having a positive outlook and health benefits like lower blood pressure, less heart disease, better weight control and healthier blood sugar levels.(1).  Read the entire article here

Do You Have Trouble Putting on Muscle?

My post are normally targeted for middle-aged adults and over.  However, I realize there are some people trying to gain muscle and strength regardless of age.  If you find it hard to gain muscle, here is an excellent article by Mass Gain Source which provides details of how to effectively put on muscle and obtain more strength.

Getting Enough Protein to Sustain Healthy Muscle?

Now a days you can't turn on the television without seeing an advertisement for some food claiming to contain enough protein to sustain healthy muscle.  My question to you is. Do you know how much protein you need in your diet to promote and sustain healthy muscle?  If you don't know the answer, then read on because I'm going to educate you on the importance of protein in your diet and how much you need for optimal health.

Protein is a necessary part of every living cell in your body. Next to water, protein comprises the greatest portion of your body weight. Protein substances make up your muscles, ligaments, tendons, organs, glands, nails, hair, and many vital body fluids. It is essential for growth, repair, and healing of your bones, tissues, and cells. So, you see the proper amount of protein in your diet is vital for your health and well being. Click here to read the entire article.

How to Maintain Strength and Muscle as You Age

I can't tell you how often people ask me how I keep my strength, and maintain my muscle mass as I age.  I will be 60 this year and I'm stronger than I have ever been.  The three things that I credit for maintaining my strength and muscle as I age are; a daily spiritual practice, regular strength training, and getting enough protein in my diet.

Daily Spiritual Practice
I believe we all have unlimited access to a Divine Eternal Life Giving Source.  Each morning the first thing I do is to connect with my Divine Source, I call it my coffee time with God.  I thank God for my life, health, and strength, I read something inspirational, and then sit in silence basking in God's unconditional love.  I'm always amazed at how the stress in my life melts away like snow in the light of warm sunshine during this time.
I am convinced that if you feed your soul first, your mind and your body will also be nourished.  Since starting this daily practice over 15 years ago, I've only missed one day of work due to sickness.

Please click here to read the entire article.

Avoid These Workout and Post Workout Mistakes To Maximize Your Results

Below is a link to a very good and informative article about how to maximize your workouts written by fellow fitness blogger and bodybuilding enthusiast Mark Williams.
http://www.massgainsource.com/post-workout-mistakes/

The Importance of Breakfast

How to Develop Strong and Healthy Shoulders

Strong and healthy shoulders are key to overall upper body strength and ease of doing the everyday activities of life.  Your shoulders are the most mobile joints in your body and are involved in every upper body movement.  This mobility also makes your shoulders more susceptible to imbalances in strength and flexibility than any other joint.

To understand how to keep your shoulders strong and healthy you have to know a little about the anatomy of your shoulders.  The following is a simple a explanation of the anatomy of your shoulder joint so you can see the major players in it's health and  movement.  Please click here to see the entire post.

Hire a Personal Trainer to Get Your Fitness Program Started Right

With the new year comes your New Years resolution to get healthier and more fit. You are ready to start on the road to improving your health and fitness but you don't know exactly how to begin. I suggest you hire a personal trainer to get your fitness program started right.

While you can find good health and fitness information in publications, and online you will also come across some bad information that is good for not you.  One of the major benefits of investing in a personal trainer is that he or she can assess your physical capabilities and design a fitness program that gets the best results for you with very little chance of injury.. Also, they can educate you on healthy eating habits which is one of the biggest parts of seeing optimal results from your fitness program.

When hiring a personal trainer make sure they are certified by an organization that is accredited by the National Commission for Certifying Agencies (NCCA), have liability insurance, and have experience in the field.  Check with some of the trainer's clients both present and past to get their experiences working them.

Below is a list of the top 10 best personal trainer certifications as in Livestrong.com, written by JEREMY HOEFS. Please click here to see the complete post

Staying Fit and Strong as You Age

I'm a nationally ranked powerlifter and last week I had my 59th birthday.  I can honestly say that I'm stronger now than I was in my 20s.  People often ask me how my strength keeps improving as the years add up?  The answer to this question is having a right mental attitude about aging, doing regular strength training exercise, and eating properly.  Let me explain each of these items below.

The Right Mental Attitude
There is a difference between aging and getting old.  Everyone is going to age, but not everyone has to get old.  Getting old is more of an attitude than anything else.  You are as old or as young as you think you are, and this has nothing to do with number of years.  I've seen people in their 40s complain of getting old, and I've seen people in their 70s and 80s who look and act like they were in their 30s. While recently working out, getting ready for a national powerlifting competition someone approached me and said "just wait till you turn 40, you won't be able to lift like that anymore", to which I replied "age is just a number my friend, I've got you by 18 years".

Please click here to see the entire post.

Sacopenia, aka Muscle Loss Can Begin In Your 30s

Sacopenia is the progressive loss of muscle mass, function, quality, and strength related to the aging process.  When the word aging comes mind most people think of 65 plus, however you can start to lose muscle mass in your 30s.  As a matter of fact, between the ages of 30 to 60, the average adult will gain 1 lb of weight and lose 1/2 lb of muscle yearly.  That's a gain of 30 lbs of fat and a loss of 15 lbs of muscle over a 30 year period.

How does this happen?  Beginning in their mid-30s most people start to lead a more sedentary lifestyle.  They have careers, get married, have children, and lead less physically active lives, and as a consequence they begin to lose muscle mass.  Your body is designed for physical activity, and the old saying "use it or lose it" is true when it comes to your body, especially your muscle mass.  Click here to see the entire post.

What Does Your Body Weight Really Tell You About Your Health

Your dietary habits significantly affect your body weight, body composition, and physical health. Recent studies show that over 60 percent of Americans are overweight or obese predisposing them to various diseases and degenerative problems.  But what does overweight really mean?  By public health standards being overweight is weight that is higher than what is considered as a healthy weight for a given height as determined by your Body Mass Index or BMI.  Categories for BMI fall into the following:

Underweight =  less than 18.5  
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater

It is generally assumed that people in the overweight and obese BMI categories are at a higher risk of developing diabetes, cardiovascular disease, cancer, and a host of other degenerative problems. But, does BMI give the best indication of the health risk associated with your body weight?  I think body composition is a much better indicator for associating body weight with health risks because it takes into account both muscle weight and fat weight. Please click here to see the entire post