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

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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How I stay in shape over 50 – Reality

So I dedicate a portion of my blog to my fitness journey. This started with my post here on how I lost weight during covid etc. I have maintained that weight loss and am now in the midst of obtaining higher fitness levels. To be less semantic, I am attempting to move into a space where I can actually be athletic. Meaning running races, playing in a basketball league etc.

The reality of being over 50 is injuries have accumulated over the years. If you are over 50 you know what I mean. If you aren’t, say you are 28, that wrist injury you had a few months ago (or something else) maybe you get another one in 5 years, well those start to accumulate into a propensity to be injury susceptible for that specific region. Lower backs, Knees, elbows, shoulders it happens.

This is the reality of staying in shape over 50, you have to tailor your training to accommodate the accumulated effects of your injuries. I have two myself, my left anterior deltoid (top shoulder) and my right ring finger (I have broken it twice, sprained it a dozen times). So for me this effects upper body work specifically bench press. I can no longer go as heavy as I used to and so I find myself altering my upper body work a lot.

As you age and you enter your 5th decade you will come face to face with these realities as well based on your history. It goes without saying stretching, hydration and proper recovery are paramount along with good nutrition. At some point you may experience (like I have) long term damage to one area, prohibiting your progress. So what do you do?

Shoulder injuries suck

For me on my chest days I have changes the methodology on how I train. In prior posts I put forth the concept of bigger loads, lower reps = higher metabolic outcomes and that is factually true. The heavier you lift the more of your endocrine system you engage. Now I am working on volume training. So I will get on the bench and put on 2 45 pound plates, + the bar = 135 pounds. I will do 50 reps as fast as I can. Now I can’t do 50 in a row but the speed in which you do it is important because you are creating a DIFFERENT anabolic effect through the cardio application.

I am still getting as sore and I am not losing mass. I am not gaining muscle either WHICH IS POSSIBLE for men over 50, yes you can still gain muscle. The point of all of this is dealing with reality, over 50. I don’t know where you are in your health journey, I hope it’s a good spot. Be mindful of what hurts, be mindful of when it hurts and be mindful of how long it hurts. Its highly likely as you age you are going to have issues in that area and you have to be prepared to alter your approach to continue positive outcomes.

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3 simple things I did to lose 30 pounds and keep it off

I am no diet guru, no fitness expert this blog is mainly focused around anxiety issues. 2021 has been a year where I have decided to broaden the scope of the blog and one of my personal triumphs is something I want to chat about today. I turned 50 on 2.2.20 and weighed 238. I talk about the specifics in my blog post here:

So why am I posting about it today? Because one of the hardest things to do is lose weight, harder still is to keep it off. I have done it successfully and I’ve done it by employing 3 simple techniques below.

  1. I move: That includes scheduled trips to the gym but more importantly I do what I can to move as much as possible. Walk more, take stairs if I can, anything to be as mobile as possible. 2 calories here, 7 there you’d be surprised at how much it adds up. Doing laundry burns calories…
  2. I eat the least amount of processed foods I can: This is harder than it reads as there is processed food in the U.S. everywhere. Further I am not advocating you go out and hunt and process animals, although its fine if you do. The point here is take the time to read the ingredients of the food you eat. If there are more than 5 it’s probably time to consider something else.
  3. I weigh myself daily: Sometimes multiple times. There are several articles on the web discussing the pros and cons of weighing yourself. For me it keeps me honest and If I am ticking up I start to cut back. Couple of weeks ago I was at 216 had a weekend of good food cocktails etc. That week I focused on my discipline and got back to 213 I am not at 208-210 (fluctuates)
The Importance of Sleep
Sleep is the secret weapon to weight loss

Losing weight is hard and if you are on that journey the best advice I can give you is start with adjusting small things. Less sugar in your coffee, one extra walk a week. Its cumulatively where it can be overwhelming. This journey is a marathon not a sprint and small changes you can actually implement become victories which accumulate into a snow ball effect. 2-5 small changes usually get you on the path to 1-2 larger changes.

I will be on this journey for the rest of my life now. I am currently working on more sleep, a hard fight in of itself due to my lifestyle. If you are on a weight loss journey don’t be disheartened, just take one day at a time, be honest with yourself and rack up as many small victories as you can.

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