Workout Update from Paul
Dr. Stevens, I have received a number of requests for updated video and pics. I tried producing another video using my phone unfortunately when transferring data to share the quality was very poor. My apologies to your readers. I will work on improving this for future updates. The pictures shown here were done on July 30th at my gym. Here I focus on exercises that build arm and leg muscles. Note the weights I am using are MUCH lower than I would normally lift. With resistant training the key take-a-away is less weight and more reps. When starting your program remember to start off with light weights then as you progress gradually increase. Think Goldilocks. Not too heavy, not too light, just right. Ideally Cardio one day and weight training the next. If you do not have access to a gym a good brisk walk in your neighborhood will do just fine. And remember – have fun!!
Older People Can Get in Shape!
Dr. Stevens I recently came across your site and noticed a section on Healthy Living. You encourage readers to share their stories. So, I thought I would pen this article and share with you and others the many benefits of resistant training better known as body building. And I do not mean the Hulk Hogan variety!
You see I am a 64 year old man who has been retired for over 10 years. Initially I took up the game of golf; travel with my wife; did volunteer work and maintained a relatively active life style. Despite my efforts to control my weight through daily activities I developed some bad eating habits- think munchies at night!. As time past by and with retirement years adding up so too did my weight and with it I developed a lethargic approach to life. Not a good thing for this once on-the go Bank Vice President. I went from wearing a pant size of 36 inches to wearing a pant of size 44 inches. Now that is what you call gaining weight! I started to hide my love handles with larger shirt sizes and began wearing XXX sweat pants and tops. I would hesitate to go out to social functions primarily because my nice upscale outfits would NOT fit!
After visiting my place in Florida two years ago and seeing myself on the beach in a family photo it hit me that something had to change. That is the first lesson I learned – self discovery. Once I took notice that I was not happy with self-image or more succinctly put-the way I looked -then and only then could I determine to do something about it.
When I arrived back home I in the North Country I went to my neighbor hood gym Good Life Fitness. You won’t believe it but I actually have a membership there for 12 years. Say what? Yes, it is true. You see I would go in spurts and spats over the years normally starting each January to fulfill my New Year’s Resolution but then it would fizzle out after about 30 days. So ,Lesson #2 – I wasn’t committed. This time however I was determined to make a commitment and stick with it! That is critical. So, first realize you have a problem , find a solution and make a commitment. So far so good!
I started slowly at first mostly lightweights and mixed with cardio. DO NOT try to do too much too soon. That was part of my problem in years gone by. I thought I could reach maximum muscle build in a short period of time. Not! The truth is it takes time, commitment, patience, endurance and will power. The latter translated meaning DON’T GIVE UP! And when I worked out I trained at my own pace and did not try and compete with others at the gym. One other tip if I may. The best way to build muscle over time is a) use lower weights and b) increase the number of repetitions. At first, I thought ok I can do this and would try to lift as much as I could for as many reps as I could. Wrong! A lady I knew who was a former body building champion said to me: The key is to increase the number of reps – period. It is not the amount of weight that matters but the number of reps.
Finally, I do offsetting days with weights and cardio. Most importantly have FUN! You will be amazed at the people you meet from all walks of life, young and old and I have met so many wonderful people who are now friends. Believe it or not, many younger people go out of their way to pay compliments. Oh, yes! I forgot to mention, my wife thinks I look fabulous. Many people who have not seen me in awhile have taken notice of my transformation. Health wise I feel great and I have much more energy. Don’t tell anyone but my libido is off the charts!!
Here are some pics to share and show that you too can get in shape.
Thanks for sharing!