Once I reached 50, I was struggling with keeping trim. I kept my routine of going to the gym early in the morning, hitting the weights, stretching afterwards, showering and going home. I felt great, but I was gaining fat. I knew I had to change my routine.
Fighting my plateau
I had realized after 30 years of weightlifting competitions and training I had reached a plateau with my program. Fitness research indicates your body adapts to an exercising program. The gains you made in the beginning will begin to slow.
Interval weightlifting was the key
I created an interval weightlifting program. Instead of continuing along with the same schedule, I incorporated lighter weights with maximizing repetitions. Monitoring my heart rate, I was able to increase it beyond my normal target rate. More repetitions with lighter weights were boosting my metabolism. Using lighter weights and controlling techniques also prevents injuries.
Interval sprints on the treadmill
My target heart rate during exercise is 110 beats per minute or 65% of my maximum rate for my age. Know what your target heart rate is for exercise and maintain it throughout your exercising session to achieve ultimate results. I challenged myself by pushing my heart rate even higher on the treadmill for twenty minutes.
Entire body workout
After the treadmill I returned to a full body workout with light weights. Changing my workout to full body weightlifting reduced my fatty tissues and tightens up my body.
Flat bench is great for middle chest muscles. Elevated and decline bench develop the upper and lower chest muscles. It’s important for me to work all chest muscle groups the same day.
My shoulder routine I performed on a weight machine where I can isolate the lift. The machines keep my shoulder movement from rotating and causing injuries.
Since I set a state record in California for squats in 1997, this is my favorite lift for the legs. Squats build legs better than any exercise I have tried in 30 years of lifting. The best technique for squats is a bar across your shoulders and squat down to where you knees are parallel to your buttocks. I keep my back straight and never lower my buttocks below my knees because this could cause knee damage.
My interval weightlifting program I started in January I have lost ten pounds and three inches off my belly.