Tag: Mens Health

Over 50 fitness – The most important body part for long term fitness

Posted on by Karac Avalron

The heart? The brain? This won’t be a long post today but a qualifier before I begin. During the pandemic I lost 30 pounds and kept it off. I did this by TRAINING, not working out there is a huge difference. Now this isn’t a fitness blog, I am no diet guru I am an average man who used to be an athlete 30-40 years ago. I am now 52 and I have decades of experience working out. There are posts on my blog explaining some of the nuances I employ in my over 50 fitness journey check them out if you want more tips.

Today I’m going to talk about the most important body part for long term fitness: YOUR KNEE’S.

Your knees are critical to movement and movement = the ability to create long term fitness. Even if all you do is walk you have bad knees you won’t do it. “Ya but I can work upper body without my knees Karac”. Sure you can but you have to walk to the bench, or from your car to the gym. Point here is take care of your knees.

If you are over 50 this should be a priority item for your training regimen. You should be stretching your knees, getting them examined by your medical professional annually. This might mean a scan to see if there is scar tissue or how the knee looks internally. Here are some stats from the American Academy of Orthopedic Surgeons – Link: https://www.aaos.org/

  • By 2030, total knee replacement surgeries are projected to grow 673% to 3.5 million procedures per year.
  • About 60% of all knee replacement operations are performed on women.
  • Approximately 85% of knee replacements will last for 20 years.
  • Nearly 1/2 of American adults will develop knee osteoarthritis in at least one knee in their lifetime.
  • 80% of osteoarthritis patients have some degree of movement limitation.

Millions of people have knee replacement procedures now, and no it is not exclusive to the elderly (although the majority are 65+). The key take away is, in your 50’s if you are working out/training you have to be mindful of your knees and take care of them. They are the key to successful fitness outcomes and they should be your priority.

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Over 50 Fitness: 90 days – 90 reps every 48 hours

Posted on by Karac Avalron

So if you frequent my blog you know that I dedicate a portion of my writing to my personal fitness journey. This in a lot of ways is a huge NO NO for blogging as every advice article I read says “you have to create a niche to write about”. I am all over the place of course but its authentic. Like most people I have multiple facets of my life so I write about most of them here. The fitness aspect is one that I take very seriously and honestly more people should be passionate about fitness. The positive effects are astounding.

So what is the “90 days – 90 reps every 48 hours” thing? I normally do this in the winter when many people who train do a “bulk” cycle. I don’t want to get into the semantics of training jargon but to be clear, this isn’t a cutting phase (fat reduction) its overall foundation building and readjustment. When you are over 50 you have to reset your body often, particularly if you lift weights. Weight training, with moderate to heavy loads creates a lot of impact on the body.

You have to cycle out of this after 50 from time to time otherwise you will be inflamed, injured and run down. So I do the following workouts, usually Dec – Feb:

Squats
Lifting Heavy over 50 requires breaks to let your body recover

Warm up: 20-30 min walk on the treadmill – This just gets my hips and lower back engaged and begins to cardio process. You can stretch here if you want, but stretching isn’t absolutely necessary here, this is not a high impact work out.

Air squats: You’re doing your normal squat set up here, no bar no weight. You can use a bar if you want but no more than that. Start your squats, ideally you can do 30 in a row no break. These are “quick” they are normal squats no weight. If you need to stop fine, but the goal is 30 air squats in a row, that’s the set.

Pushups: You finished the squats you should be sweating, if you aren’t you are in better shape than I am. Pushups next, you use whatever hand placement you want. Same deal, 30 reps.

Pull ups: Last but not least pull ups. Ideally a wide grip but you adjust the grip as you need to but keep and OVERHAND grip, underhand puts a lot of pressure on the biceps. These will be hard, use assistance here. Bands, or pull up machines are fine. If you can’t do pull ups, do lat pull downs but you want to eventually get to pull-ups.

Do the 90 reps quickly without sacrificing form, for the cardio effect. Now you have just completed a full body work out that should have minimal impact on your joints. Are you sweating? Are you exhausted? Yes? Great do it again in 48 hours. If that was a breeze increase the reps to 50. If it’s still not enough for you add in “dips” after pull ups. This is a very basic workout, some might say to simple. Believe me it works.

IF you are out of shape and looking to get into shape quickly do this for 90 days. I guarantee you will see good results. This work out engages your entire muscular system you should make very good gains here. If you are already training (not working out, training) then this workout might not be great for you, it actually might be your warm up (lol) for the vast majority this will hit all the right areas and is simple and efficient. Give it a shot let me know how it goes.

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Squats

How to be a Better Man : Low Testosterone don’t ignore it !!!!

Posted on by Karac Avalron

This is an expansion on a post I did prior on the master hormones for men and women. I do understand that the lines are blurred now, for some, regarding gender. This post is meant for heterosexual men. That’s what I am and that’s what I speak too. My intent is not to offend anyone, if you can relate to this topic great!

When I hit 40 I hit a wall. I know you’ve probably heard the story before right? Middle age everything goes downhill, but does it have to? I was an athlete in high school and continued through my adult life playing in a basketball league, golf, lifting, kayaking. I would classify myself as having a moderately active lifestyle. 5 out of 7 days of the week I was doing something that increased my heart rate and I was in great shape. 32 waist 200 pounds. I wasn’t cut but I was muscular and in good health.

At 42 ish I started to really get run down, depressed and just sick of everything. My family has a history of depression so I perused that vein first. All the boxes were checked, a decent career, good marriage, kids were okay. I altered my diet a bit, didn’t help. I finally went to my Dr and asked to have my testosterone panel done. I was at 234 the first test.

“In general, the normal range in males is about 270 to 1070 ng/dL with an average level of 679 ng/dL. A normal male testosterone level peaks at about age 20, and then it slowly declines. Testosterone levels above or below the normal range are considered by many to be out of balance.”

Source

So I was under the low range, I quickly got on androgel and got my Test up to approx 525 (I think it was 527 at 45) which is still below the average. I was getting heavier, I was now in a 36-38 waist and running at 240. The gain was all fat and I was depressed as all hell at how I looked. I had a laser lipo treatment, they sucked out 7 pounds of fat, didn’t help I put it back on. At this point I started to realize that I needed to do more. So I adopted a pretty simple but effective approach, a 5X5 workout plan. (link is to the one I currently use)

“Be like water man”

A 5×5 workout plan is pretty straight forward. Compound exercises every 48-72 hours 5 sets of 5 reps with as much weight as you can handle. I did this for 6 months before my next test (this was last year, 2 years after the 527 measure) my panel came in at 701 so I was no above average. I was still taking the androgel, I was down to 230 in weight by dropped from a 38 waist to a 34.

I was jacked, then I got hurt LOL. Hurt my back couldn’t do anything. I’m now back up to 240 not as fat as when I first started on this journey but the 10 gain wasn’t muscle. I’m wearing 36 waist now. If you are a man and you feel depressed, low energy and just in general don’t have a great “feeling” about yourself and your life, you might be low in testosterone. Your first step is to get tested, ask your Dr, to have a panel done. You need a starting point, if you are below the 679 average you need to figure out how to increase your test. There are of course other factors that could be the culprit, recent deaths, issues at home, stress at work, but testosterone is something you can directly control through diet, exercise and if need be medication. Don’t ignore it !

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Dressing to feel good !

How I stay in shape over 50 – “Warm Up Day”

Posted on by Karac Avalron

Working out = putting stress on your body. There is no way around this no matter what you are doing you are exposing your body to stress. Now stress by way of exercise can produce higher calorie burns, increased muscle mass and generally good health. What about when you get older? As I have said before on my blog, I lift weights, moderately heavy weights. This is important for men over 50 to maintain testosterone levels but this has the negative impact of really putting stress on joints.

Warm ups are important. If you have been in any form of an exercise program you have heard of the concept. Simply put, you are warming your body up so that it is prepared for a stress movement. You don’t warm up for a walk, but you do for squats, you get the idea. The older you get the more important it is to “warm up”. Its more than just getting your heart rate elevated to increase blood flow, that’s an important part of it.

The more important part is to target the areas in the warm up you plan to work in that training session. If your squatting today, you need to stretch your hamstrings and release your hips. If you benching pressing you need to target your shoulders for stretches. The key is being very aware of the muscle group you are working that day, and plan your warm up accordingly. Now the over 50 part. What I do at 52 and what I recommend everyone over 50 do is have one day a week as a “warm up day”

Stretch your body and your mind

What does that mean? That means you are exclusively using light exercise and stretching one day a week outside of your normal workout routines. Now maybe you aren’t here yet in your training. Maybe you go to the gym, do the treadmill leave. That’s cool you do you, this advice is really meant for people engaged in a moderate to mid-level training routine and are over 50. For those people, your recovery is more important as you do not have youth on your side. This “warm up day” is part of your recovery cycle.

What a “warm up day” looks like for me

  1. 30 min walk on the treadmill: I use the track which is flat and just do 30 min at about 3.0 speed. This loosens up my hips, gets blood moving, and helps me identify pain points. If it hurts when you are walking, you need to address it.
  2. Hamstring stretches: I put time in here, this is a pain point for me. My hamstrings are extremely tight. There are a few good stretches you can do, find one that works for you.
  3. Unlocking my hips: I sit Japanese style first, then flare out the bottom of my legs (calf area) and try and rest my butt on the floor in the gap. This will stretch your hips a lot. There are a lot of hip stretches out there, this one works for me.
  4. Snake pose & Planks: Snake pose is with two hands on the ground and push up locking your lower body on the ground. This stretches your lower back. Plank is a plank, lol they suck.
  5. I then stand and get a light bar and do trunk twists
  6. Next shoulders: I cross my right arm in front of my body and pull it at the elbow with my left, then switch sides.
  7. I then find an upright bar/machine and stretch my chest, then my back.

Now I realize I am not getting into great detail and posting pictures etc. You can find stretches online and or are doing something similar. For me this “warm up day” is about an hour (I rarely spend more than an hour in the gym per session). As I am leaving, I am aware of what “spot” has pain.

This is the benefit of the warm up day, you are hitting everything with a stretch nothing can escape. You will know if something isn’t right and or what needs to be rested going forward. Or in my case, what area needs icy hot (or for all my Gen X Friends out there, some bengay, lol). Remember to warm up before each work out with targeted stretches and start incorporating a “warm up day” into your routine, your 50+ year old self will thank you.

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How to be a better man: They know, do you know they know?

Posted on by Karac Avalron

So this is a cryptic blog title, but it’s important. Before we get going too far a quick reminder. My “How to be a better man series” is written for and by a heterosexual man. I can’t write for other sexualities as I don’t have those experiences myself, my opinion on those would be abstract. So that out of the way, Women know. They know what you want, generally, although this does evolve over time (what you want, and their ability to know it) but the initial phase of any heterosexual relationship (think the first 6 months) they know.

The question posed in the title is do you know they know? There really isn’t a mystery here, it’s been the driver of male pursuit of females for centuries. Men want sex. Again we are talking about heterosexual men. I am assuming other sexual proclivities want this as well but I am an expert on myself and I am a heterosexual male. Women know what you want. This is the dance. Now this dance has changed over time.

Its factual to say that it is easier now for men to get sex than ever before. We have the internet which has opened up many new avenues to obtain sexual gratification. It’s also factual to say that women are far more liberated sexually than ever before. The likelihood they that want to have sex is also higher. So this notion of they know, do you know they know might not be as potent in application as it was 50 years.

Talking about sex and attraction these days is like going out on a limb

It’s still very important. Females realize, and in many cultures are trained to understand that a man’s desire can be used to cultivate the type of relationship they want. Let me be clear here, there is absolutely nothing wrong with this. You use what you have to obtain what you want. I have no problem with females using their attraction to garner a relationship they desire, they should do that. Men need to be very clear here, regardless of how liberated society is this underlying dynamic between men and women still exists.

Let’s also be clear on something. For all my male readers, it’s okay to pursue and “court” females. When they make it clear to you they are uninterested you must stop. The days of yore where you could be zealous and really over pursue females (which in modern day IS harassment) is over. IF a woman is not interested in you, leave her alone. Again it’s okay to ask, but you HAVE to take no for an answer.

If, however you are in a relationship, regardless of the scope of the relationship remember they know. They know you want sex, and intelligent women use this knowledge to steer things the way they want it to go. Its manipulative yes but not all manipulation is bad, meaning if you have a good woman who has healthy intentions it’s safe to allow this to occur. Not all actions by females whom try and derive a benefit from their availability for sex is sinister. That said, you as the man have to be very clear on your sexual expectations. If they are reasonable they should be accommodated.

Your needs are not secondary; the difference here is most women know what your primary need is. You have to go in knowing they know, and now you do. Good luck.

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Squats

How I stay in shape over 50: The importance and illusion of the forearm

Posted on by Karac Avalron

If you have been working out for a while you’ve likely heard about the illusion of the V taper. Basically the broader your shoulders are, the smaller your waist will appear. This creates the illusion of you being thinner then you actually are. This actually works, but there is a subtler, yet potent illusion men can use to increase attraction. The Forearm.

To be clear, this post is meant for heterosexual men attempting to attract women. I don’t know if this works for other sexualities, you would have to tell me. Now your forearms are the director connector to your hands which many people watch while engaged. Hands are used in communication all the time, people watch your hands, so do women. There is plenty of psychology around this, I’m not going to post a bunch of links here but I would ask you to consider this: Why do women get their nails done and make sure their hands are smooth?

Back to Men…. So hands are important, for men this extends to the forearms. A muscled and cut (you can see the veins) forearm creates the illusion (in some cases its true) that the rest of the body is as defined. Most men are covered head to toe. Often the only thing exposed is the head, neck and arms. If you have sleeves on your jacket or shirt even your arms aren’t exposed. Females like flesh too. Don’t be fooled by this, this might not be their sole motivation for engaging with you but we have to be real here, women evaluate men sexually too. Attraction may be different for them (meaning the fact you can fix the car might be “Hot” to them) but they also enjoy a man who looks good physically.

What ever you say Popeye

This isn’t absolute, there are always exceptions to the rule. Your forearms set off one of the few socially acceptable “flesh points” for men. If you are having your nails polished, nvm… if you aren’t, then a vascular well-muscled forearm will get you attention most of the time. The issue then becomes training. Your forearms are engaged in nearly every exercise you do in the gym so hitting them exclusively has to be done carefully.

Forearms should be worked at the end of a workout so you do not pre exhaust them and prohibit other lifts. Reverse curls, and wrist curls are two simple exercises you can do that will beef up your forearms. Start working these into your routine a few times week. Your forearms will grow quickly, you use them all the time so be very aware of how they feel and where you are at with them.  Strong forearms set off an entire look. You can be wearing a suit and you roll up your sleeves…. Your forearms will take center stage. You might lift something for someone, and the veins pop, and their eyes widen.

Don’t neglect your forearms, the illusion they can create is potent.

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Dressing to feel good !

How to be a better man – 5 things you don’t do on the cheap

Posted on by Karac Avalron

Today we have another post in my how to be a better man series. As a quick reminder this post and the series is from a heterosexual males’ point of view. These tips may or may not be applicable to other orientations. I don’t know, and I don’t assume. The best resource for men to survive, improve and flourish is other men. I hope this post helps.

So there are things men should never do on the cheap. Meaning you spend a little extra to get the best result possible. The areas below are things you should be going the extra mile for. These help with style, attraction, self-confidence and perception. A man who pays attention to detail conveys to the world they have their shit together, you want to be one of those men.

  1. Face & Hair care – I haven’t mentioned this before but you need a skin routine. This should start in your 20’s but a few times a week you should be using a scrub on your face to cleanse dead skin. You should be moisturizing your skin as well at least before bed time but ideally twice a day. Do your research get good organic products, your 40-year-old self will thank you. For your hair you should be conditioning your hair not shampooing it. Shampoo is a soap that strips your hair, you want to clean your hair and make it healthy. Invest in a good conditioner and work your scalp and your hair with it and leave it on for the duration of the shower. We want healthy hair and that partially comes from conditioner.
  2. Shoes & Belts – Unless you are a collector you don’t need a lot of shoes or belts. Both are great items that help outfits. You always go quality of quantity here. Always have a pair of black dress shoes and a black belt with simple buckle. These can be universally worn anywhere really. Take care of these items with shoe polish and don’t roll up your belts, when you take them off hang them up on a hook so you don’t get a crease.
  3. Gifts – Always buy 1 great gift instead of many little/cheap gifts. Here is the thing, when you give someone a gift it should be meaningful. Getting something they want is ideal but never skimp or do it on the cheap. If someone wants a really nice water bottle for their yoga class? You buy the high end bottle. Gifts are more than an acknowledgement of an achievement it’s a way to show someone you care by being thoughtful and giving them quality over quantity.
  4. Teeth – The eyes may be the window into the soul but teeth are the gateway to authenticity. You speak, people listen. What you say and how you say it is important. People watch you when you are talking, when you smile. Great teeth are disarming, engaging and in some cases a means to generate attraction. Get your teeth cleaned at least twice a year.
  5. Watches, Rings, Necklaces & Bracelets – These are jewelry pieces and not all men wear them. Some wear them all, to each their own. Quantity sometimes enhances a look but now a days less men wear watches and even few bracelets. Make sure your jewelry pieces have meaning that you can articulate. Maybe you bought it abroad, maybe it belonged to a deceased family member. Otherwise they are decorations to enhance your presentation. Make sure these are quality pieces and use them sparingly.

The basic message here is spend a little extra and get the upgrade in these items. These shouldn’t bust your budget but quality is always the way to go if you can swing it. In doing so you help your self-esteem, raise your confidence, generally feel better about yourself resulting in you being a better man.

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How to improve as a man – Accepting an unpleasant reality

Posted on by Karac Avalron

Society has come a long way in terms of equality. It is true that at many points in the past there was gross inequality in nearly all aspects of life. Are things perfect? No, are they better? Yes. As a man you have a very unpleasant reality staring you in the face. At one time men enjoyed the fruits if in-equality. Maybe you were alive for that, so you think it doesn’t apply and that’s largely true but society has evolved to the point where it is now common place to shame/cancel people for things that happened decades prior.

That’s an unpleasant reality for everyone. What is the unpleasant reality for men that we have to accept? That Women, Pets, and Kids are loved unconditionally, and a man is loved only when he provides something. Of course this isn’t an absolute, it’s not 100% of the time but you look at the current cultural and social norms and this is a truism. Is it right, wrong? I’m not here to debate that or get into an argument over men’s rights or feminism. I am here to help men improve and for today’s lesson on improvement, men have to accept this reality.

There are organizations all over the world that help women, children, pets. When was the last time you saw an organization that was dedicated to helping men exclusively? I’m betting it’s not often at all, and are you a white heterosexual male? LOL good luck…

Don’t fight battles you know going in you can’t win.

How we improve here is by accepting this social dynamic reality. Fighting against it is wasted energy at this point you will be overcome by wave after wave of individuals whom want you silenced. I’m not here to discuss their motivations or why we are where we are but to offer you a way to excel in this reality. Embrace the notion that your value will be based on what you can provide to others. It is not and never will be unconditional like women, pets and children. As a man you will be measured by what you offer, for now anyway.

If you can accept that, then you can begin the process of building the basis by which what you are offering is in demand. That is the secret here, understanding the social dynamic and creating the conditions by which you “fill the bill”. Maybe you want to fight against this and find it hypocritical and detrimental? I would recommend you research MGTOW if that is the case. If you want to prosper as a man in the 2020’s what you offer to others will dramatically increase your value.

Examples of “offerings”

  1. Financial stability
  2. Good moral compass
  3. Physically fit
  4. Great hygiene
  5. Leadership
  6. Willingness to do the work others wont
  7. Honesty

I am not suggesting this is a great situation at all, its problematic for everyone because in the end what happens is resentment. Resentment is the poison that kills relationships. You’re going to resent people because you have to deal with this reality. Meantime something happens to a female and there are 800 different resources for them to draw from to recover. You? You’re on your own. The sooner you accept that, the sooner you will become stronger and have more to offer.

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How to improve as a man – 4 points of clarity you must have in your 40’s

Posted on by Karac Avalron

Ah, the 4th decade. It was a good one for me I hope it will be spectacular for you. This is the latest post in my “better man” series and on many of them I like to start with a disclaimer. This post is written from the point of view of a heterosexual man. I simply can’t proclaim this post will apply to other sexualities or genders because that is not where I am at. If you get value from it, that’s fantastic. Please take it in the context it is written, to help heterosexual men improve.

So the 4th decade is interesting because you aren’t old, and you aren’t young. People will start calling you “Sir” more often. You likely have some grey hair and are balding to some degree. You likely have smile lines as well and a dad bod is probably what you are rocking. Hormonally things really start to slow down. Additionally, you might start to develop your first “condition”, chronic pain, skin ailment or worse.

40 Something? Welcome to the start of the 2nd half.

By your 4th decade things should be much clearer for you in terms of your life, where you have been and where you are going. Here are the 4 “must have’s” of clarity in your 40’s.

  1. Career: You should have been working in your chosen field for a decade, in most cases more. You should know what the end game is, your earning potential through the rest of your career and exactly what it is you want to do. You should be beginning to think about what companies you want to do that for, not what role you want as your experience should already dictate that outcome. Simply put, your 40’s should be spent getting to the position and company you think will maximize your earnings and contentment with work.
  • Kids: If you haven’t already had them, this is the decade to have them. Children’s formidable years, where you can influence and participate the most is 3-13. Once they get to high school you are still in the picture but you are needed (and wanted) less and less. Having young kids in your 40’s is great, you’re healthy, they are learning and you have enough comfort with yourself after 4 decades you aren’t spending most of your free time figuring out your life.

  • Life Partners: This may, or may not be a spouse. This may or may not be a romantic partner. In your 40’s you should be able to identify who your life partners are going to be. These are the people you will still be talking to and engaging life with until you die. Siblings, in-laws, old friends, lovers, Ex’s…. The list needs to be clearer for you so you can focus on the critical people. One night in the future when you can’t sleep, think for a minute who are the most important people in your life. The ones you can’t live without, if its more than 10 you have to many. Focus on 1-10 these are your ride or die partners for life.
  • Family: not your spouse/ex & kids but your extended family. This overlaps somewhat with “Life Partners”, but remember many people in your extended family will not be around for the later part of your life. Your grandparents if still alive are likely 80+ your parents probably retired or are getting there. Family can be both a blessing and a curse. At some point one of your older family members will need help. It could be financial, emotional, physical you simply don’t know. As you age things can happen quickly. Imagine your mother gets very sick with Cancer has 2 years to live and your father is out of the picture. Will she live with you? A sibling? Have a plan for aging parents and extended family if they are part of your current life. Issues here can wreak havoc on your life in your 40’s.

Your 40’s are a great decade. Mine was great my kids came of age, my relationships got stronger. However, my mother got to a point she could no longer live alone. My siblings and I had a plan, it worked and she is doing very well now 6 years later. You are getting older, your 40’s is the start of the 2nd half (in football terms). There is a lot of game left to play, but the first half has shaped the 2nd half start. Maybe you are banged up? Maybe you killed it in the 1st half? Buckle up, the 3rd qtr. goes by quickly. Before you know, you’re going to be 50…..

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Dressing to feel good !

How to be a better man – Be direct, not for her, for you

Posted on by Karac Avalron

This is going to be a very quick post but it might be the most important post in the “better man” series I am producing. Once again I need to be clear here, I am speaking to heterosexual men. This might be applicable to all sexualities I simply don’t know. For heterosexual men, let’s be very clear, it’s okay to flirt, it’s okay to ask women out, it’s okay to desire females. It is not okay to pursue a woman on any level after she has been clear she isn’t interested.

This isn’t a 1980’s ROMCOM, its 2022 and the world has changed for heterosexual men. No means no, not “I can try again later”. You also have to be astute about picking up uncomfort. You go to the woman’s desk at work and start talking to her about non work related things. She folds her arms and starts looking at the floor, why do you think she is trying to convey?

Be concise fella’s, you like a woman ask her out. Be direct, it’s the best way to know as quickly as possible if there is any hope. The games are over, the nuances of prior courting rituals are now blurred, you have to be very careful. One complaint from a female that you are harassing them and your world can change forever. Females don’t know what you are thinking, they don’t know your intent and now more than ever they are empowered to act in their self-interest regardless of how harmless you believe yourself to be.

Some females use this new social construct to harm men. They are out there, do not delude yourself. Be respectful, be kind, be direct. The clearer you are; the more clarity you will obtain.

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