Fifty-Plus Fitness
getting the over 50's Fit, strong and sexy!
in Beckenham, Kent
Are you over 50 years old and concerned about your fitness? Call on Peak Fitness Personal Training to help you lose fat, gain muscle, and stay strong. Based in Beckenham, Kent, I understand what it takes for you to get fit and stay healthy as you grow older, and I design strength training plans to suit your specific needs and abilities. Most of all, I believe that you should be fit enough to enjoy your prime years without worrying about slowing down or potential health issues. Get in touch today for further details.
Keeping Fit over 50
What do Tonia Buxton, Daniel Craig, Davina McCall, and Jason Statham have in common in the pictures below? They’re all over 50 and they’re all in amazing shape due to working out and exercising regularly.
For these celebrities and any person over 50, strength training is the most powerful tool for changing body composition, reducing fat, and building muscle. Added muscle mass will help you burn more calories, even at rest, and it’s the gift that keeps on giving long after your workout is over.
For these celebrities and any person over 50, strength training is the most powerful tool for changing body composition, reducing fat, and building muscle. Added muscle mass will help you burn more calories, even at rest, and it’s the gift that keeps on giving long after your workout is over.
About My Journey
I’m a personal trainer who’s in his 60s and still training. In fact, I reckon I am fitter now than I was in my 40s. Although I’ve fallen off the wagon a couple of times due to stress and work, I know that it’s possible to come back from depression and over-eating to get back in shape.
A few years ago, I was eating and drinking too much and was pretty depressed. I weighed around 102kg and had around 35% body fat. Understanding that only I could change that, I started training with big compound moves and steady-state cardio to spark my body into burning more calories and fat.
Within a few months, my body weight was 80kg and my body fat percentage was down to around 15% and that’s where it stays. My diet is pretty much the same because I balance my calorie intake with my calorie expenditure through training. With extensive experience as a trainer, I aim to help you on your own journey to getting in shape.
A few years ago, I was eating and drinking too much and was pretty depressed. I weighed around 102kg and had around 35% body fat. Understanding that only I could change that, I started training with big compound moves and steady-state cardio to spark my body into burning more calories and fat.
Within a few months, my body weight was 80kg and my body fat percentage was down to around 15% and that’s where it stays. My diet is pretty much the same because I balance my calorie intake with my calorie expenditure through training. With extensive experience as a trainer, I aim to help you on your own journey to getting in shape.
How Much Exercise Do You Need?
Most experts recommend at least 2 hours and 30 minutes of moderate exercise per week. That’s a good place to start to keep fit and maintain muscle strength. How much exercise do you need to lose weight? More than you think, maybe 4 or more hours each week. The older you are, the more exercise you need to prevent weight gain or lose weight.
Although age-related muscle loss, or sarcopenia, is a natural part of ageing, (once you hit 30, you can lose as much as 3% to 5% per decade) numerous studies have found that resistance training can counteract muscle weakness and physical frailty in older people.
Luckily, it’s never too late to pick up a gym habit. You can always get your dream body and it’s never too late to sculpt a summer six-pack. To avoid injury, it’s best to ease into a new exercise routine by starting with something simple, e.g., 3 to 5 days of brisk walking for 20 to 30 minutes at a time, before exploring strength and resistance training.
Although age-related muscle loss, or sarcopenia, is a natural part of ageing, (once you hit 30, you can lose as much as 3% to 5% per decade) numerous studies have found that resistance training can counteract muscle weakness and physical frailty in older people.
Luckily, it’s never too late to pick up a gym habit. You can always get your dream body and it’s never too late to sculpt a summer six-pack. To avoid injury, it’s best to ease into a new exercise routine by starting with something simple, e.g., 3 to 5 days of brisk walking for 20 to 30 minutes at a time, before exploring strength and resistance training.
Visceral Fat, the hidden killer!
Too much of any kind of body fat is bad for you. The fat that lies just under your skin (subcutaneous fat) is much healthier to have than the visceral kind, which wraps around your abdominal organs deep inside your body.
Visceral fat is linked to heart disease, Alzheimer’s disease, Type 2 diabetes, stroke, and high cholesterol, amongst other health issues. High visceral fat is more common in men than women, but women are still affected by it.
If your waist measurements are higher than a certain level, (35 inches for women, 40 inches for men) then you are likely to have excess visceral fat and may have an increased risk of developing the aforementioned health problems. Exercise and dieting can help you reduce this risk.
Visceral fat is linked to heart disease, Alzheimer’s disease, Type 2 diabetes, stroke, and high cholesterol, amongst other health issues. High visceral fat is more common in men than women, but women are still affected by it.
If your waist measurements are higher than a certain level, (35 inches for women, 40 inches for men) then you are likely to have excess visceral fat and may have an increased risk of developing the aforementioned health problems. Exercise and dieting can help you reduce this risk.
Men – Boost your Testosterone Levels
Testosterone is a sex hormone that plays an important role in the body. In men, it regulates sex drive (libido), bone mass, fat distribution, muscle mass and strength, and the production of red blood cells and sperm. It’s also a massive fat-burning hormone.
After the age of 28 to 30, testosterone production slowly starts to dip at a rate of around 1 to 3 percent per year. A decrease in testosterone levels is a natural result of ageing, but low testosterone levels can also cause an increase in body fat, fatigue, mood swings, low libido, and depression, amongst other things.
Evidence has proven that increased testosterone levels help to increase muscle mass, which leads to more calories being burnt at rest. Here are 6 evidence-based ways to naturally increase testosterone levels:
After the age of 28 to 30, testosterone production slowly starts to dip at a rate of around 1 to 3 percent per year. A decrease in testosterone levels is a natural result of ageing, but low testosterone levels can also cause an increase in body fat, fatigue, mood swings, low libido, and depression, amongst other things.
Evidence has proven that increased testosterone levels help to increase muscle mass, which leads to more calories being burnt at rest. Here are 6 evidence-based ways to naturally increase testosterone levels:
- Exercise and Lift Weights, Especially Compound Exercises such as Squats, Deadlifts, and Bench Press
- Eat Protein, Fat, and Carbs
- Minimise Stress and Cortisol Levels
- Get Some Sun or Take a Vitamin D Supplement
- Take Vitamin and Mineral Supplements
- Get Plenty of Restful, High-Quality Sleep
Women – Exercising during Menopause
Most women of age 50 and above are either menopausal or post-menopausal, so production of oestrogen and testosterone (yes, ladies, you produce a little bit) decreases. When you lose muscle mass, fewer calories are being used and weight is gained.
Menopause weight gain tends to be sudden, stubborn, and concentrated around the middle. No matter how active or sedentary you are, this issue affects women of all sizes. This is a natural process, but when you know what to expect and commit to doing something about it, you can make a difference.
A good exercise routine is your first point of attack. Strength training is most effective in helping you change shape and keep lean, because these build bone and muscle strength, burn fat, and add muscle mass. Whether you’re working out at home or in a gym, keep the following in mind
Menopause weight gain tends to be sudden, stubborn, and concentrated around the middle. No matter how active or sedentary you are, this issue affects women of all sizes. This is a natural process, but when you know what to expect and commit to doing something about it, you can make a difference.
A good exercise routine is your first point of attack. Strength training is most effective in helping you change shape and keep lean, because these build bone and muscle strength, burn fat, and add muscle mass. Whether you’re working out at home or in a gym, keep the following in mind
- At Home – Opt for Dumbbells and Resistance Tubing
- In the Gym – Choose from Weight Machines or Free Weights
- Select a Level That Is Heavy Enough to Tax Your Muscles in 12 Repetitions and Progress from There
Compound Exercises
Both men and women tend to pick and choose the body parts where they want to lose weight or increase size, With Men it’s arms and shoulders and with Women its legs and bums. This type of spot training doesn't have much effect on the rest of the body. For older gym-goers, you’ll get much more out of your training with compound exercises that involve your entire body, including:
- Squats
- Lunges
- Deadlifts
- Clean and Press
Aerobic Activity
Another great way of exercising your large muscle groups while keeping up your heart rate is regular aerobic activities. Your options for cardio are limitless, including:
- Walking
- Jogging
- Biking
- Swimming
- Dancing
Still Fit Over 50
I specialise in strength building and training plans for clients who are over 50 and want to get fit.