Squats

How I stay in shape over 50 – Squats (in detail)

In 2021 I lost a lot of weight and to be blunt most of it was fat and water. My muscle tone improved dramatically, obviously from losing weight but because I also increased my muscle mass. I am by no means a diet guru, this isn’t a fitness blog but I’ve done it. I lost nearly 30 pounds and kept it off. Sure there are no photos to prove this, I mean you are going to believe what you want any way. How do I keep it off though? Perhaps more importantly how do I train to maintain muscle mass.

To be blunt I do very little. I train, hard but I am in the gym only 3 times a week and each session is intense for perhaps 30 min. Now outside of the gym I stay active. I shovel snow, I walk, I rake leaves, I take the stairs, I mow the lawn. I find ways to move which = calories burned. But how do I stay in shape? I do squats. I employ the same strategy to my upper body as well but that is another post for another day.

So Squats – In detail……

Squats are a compound exercise engaging multiple muscle groups in one motion. Get familiar with the concept of “Compound Exercises” if you are a man over 50 it’s the fountain of youth if you can pull them off. Squats are considered by many the “king of exercises” because of how much of your body and systems are engaged in the operation. Simply put, you bend at the knee lowering down, ideally touching your but to the ground (no one can do this, but go deep and low) and then rise up. Feet placement can vary but as a general rule you want your feet shoulder length apart, slight wider is fine, your toes should be straight ahead or outward. This largely depends on your hip flexibility, do a few air squats and then look at your feet, your body tells you where they belong.

What I do:

3 Months I do a basic 5×5 split. So what does that mean?

  1. 3 Months start date: Any day you want, but its 3 months so say 1/1/22 – 3/31/22.
  2. 3 workouts per week: Mon-Wed-Fri or Tues-Thurs-Sat

There are only 2 workouts. Workout A is the squat day. Warm up stretch and then get to the free weight squat rack. You start with the bar, if that is to heavy you start with a 25-pound weight. You do 5 sets of 5 reps. That’s the workout. Your next workout day (48 hours later) you do workout B, then next workout you are back to work out A.

Over time you will make gains

The catch here is every workout you make the 5×5 (25 total reps) you increase the weight for the next workout by 10% or for simplicity 10 pounds. Additionally, you want to start with a weight that is challenging. Most free-weight bars are 45 pounds. I would encourage you to start there, for me I start with 90 pounds (the bar with a 25-pound plate on each side). So in a 3 month span you would have 36 workouts, 18 of which would be squat days. If you started with 100 pounds and were able to hit the 25 rep each workout, by your last workout you would be squatting 260 pounds for 5 sets 5 reps. Again it really depends on what weight you start at but somewhere in the middle is when things should get very hard, and you should be failing. There will be workouts you can’t get 3 full sets of 5. That’s okay, you come back the next work out and use that same weight UNTIL you get the 5 sets and 5 reps.

This becomes a gut busting sweaty mess, but it’s the kick in the ass any man over 50 needs. Its increasing your strength, your endocrine system, your cardio system it really is hard work. I do a very similar workout for my upper body as well but that is for another time. I don’t run, I diet, I don’t skip desert but when I go to the gym, I go intense.

If you do this, you will lose weight and keep it off. Try it, let me know how you do.

Disclaimer: Please make sure you are physically and medically able to work out before trying. If you exercise regularly you are probably fine but if you don’t consult your physician.

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Squats

How I keep the weight off

This isn’t a weight loss and nutrition blog but on my blogging journey I have lost over 30 pounds. The hardest thing I have found is keeping the weight off. I think it’s easy to focus for 60 days and lose weight but what happens 6 months later? This isn’t going to be a long post but I wanted to share with you one exercise trick I use to help me keep weight off.

Every 72 hours, so every 3rd day approximately…. I do heavy squats. This one exercise gives me cardio, strength, testosterone boost on and on. I do 5 sets of 5 reps and they are gut busting. I do a good 30 min stretch and warm up beforehand but this is a progressive loading technique that Is designed to increase strength. You should barely be getting the 5 rep of the 5 set completed and failure to complete the 5 set is the ideal.

Anytime I complete the 5 sets of 5 reps, the next session I increase the weight 5 pounds. This progressive loading is extremely taxing and let me tell you, I am drenched in sweat and exhausted after this work out. This one compound exercise has an incredible impact on your entire body. It works your core, your legs, glutes and really ramps up your endro system. I do other workouts of course but this is the most gut busting one.

If you do this, every 72 hours you will see positive effects on your body I am convinced of this. Start light, and work up from there.

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