If you recall a post in January:
"My Serious Off Season Training!":
I resemble my pregnant daughter "Dusty":
Time to get busy!
Time to get busy!
February
March
April
Copa De Merida:
May
Vigor Y Fuerza 1st Place Finish
Mr. Mexico 3rd Place Finish
age 50-59 80kg +
The Grand Prize......... (Accidents Happen!)
After years of expierence I will share the truths.......
Always do your best:
So I have been told and molded by wonderful parents but lacking the genetics to be Mr. Olympia. I do my very best no matter what task is asked of me or what personal challenge I seek, setting the bar of achievement higher than most. Being a first born child may be the cause of having to merit. According to Dr. Kevin Leman author of " The Birth Right" Failure is out of the question as it is "Shut up and Put up" and I more than likely will push myself harder than others. Over the years I find this to be true at least pushing harder than others. Pushing the weights has contorted this 59 year old body into a shape that competes with the young and is envied by the old as we age. I consider myself old at 50 with two wonderful grandsons. So this is how we all got started, your mother pushed you right out of the birth canal.................
Grandpa On Steroids:
Fact and don't you forget it. When I die may medical science benefit as I have benefactor of medical science and so called miracles. At age 24 diagnosed with CML leukemia. I counted the days of living now I count years. Thanks to bonemarrow transplant pioneer Robert Peter Gayle "I live to my best".
Not that he gave me something special to do my best, he and UCLA Medical Center gave me the opportunity to live and do something with it. It is live doing my best. (Blame my parents too.) Left at age 25 to recover from the transplant at 135lbs. 6ft.-2in. I have pushed myself to achieve a lot of goals over the years. Seriously pushing myself in the direction of bodybuilding that broken frame of a young man into a fifty year old powerhouse and buff old man as many younger tell me.This may be the greatest achievment only the clock of life will tell.
How to get started:
Set a date and adhere to it, don't procrastinate as you wont do it. Those with self discipline have an advantage over those that don't. when starting set achievable goals. It is like climbing a mountain one step at a time. Lifestyle changes require positive affirmations. Negativity undermines all and can be damaging to self as well as others. Surround yourself with others that are acheiving goals and making postive lifestyle changes as you will need their support. Use only proven information that is supported by medical and science communities to produce real results. No joke a platform that vibrates or a magic pill offered by a television pitchman will provide nothing, but more lies to drain you of finances that could be used for your new lifestyle as you will need a new wardrobe in time.
Genetic Potential:
You don't need to be a bodybuilder to reach your genetic potentials. Age is not a factor, a matter of fact you can shave years off your body as well as hair it does make a difference in what you look like. You were made as are past ancestors to use your body, and as we progressed or minds we have lost or body's...........Don't blame McDonald's, Pizza Hut for your problems they produce food that may be high in fat and calories but it still provides what you need to get your life on the right track energy. Without food you cannot perform any activity so thanks fast food, as when I lack sugar and fat for energy I can achieve a quick fix for instant glucose, and some long term energy with the additional greasy fat. Fearing your genetic potential is your loss as you were intended to be the best you could be and it was and still is in your DNA. No matter male or female it is in your best interest to pursue your genetic potential as it will provide you with confidence as your strength and endurance increase. At age 50 I can do much more than I could do when younger it has been constant progression. Realizing there must be a pinnacle I refuse to reach the top as I thankful for the next rock rolling down the mountain, to push up again. Today I will start rolling another back up the mountain only to retrieve another and do it again consider it a gift and start collecting. It's better than money in the long run no matter where you finish. I certainly do not want to finish first in the (human race) the event called life. I will take the route of the worst marathoner or endurance athlete on the planet in the race called life.
When it comes to genetic potential we are not equal, and I'm certainly glad we not. Testosterone levels in our body's determine the difference. Men in most cases produce more than women, although there are those special females. So if your a female concerned about muscle size, your muscles
will only achieve what your DNA and testosterone levels determine capable. Another factor is type of muscle fiber our body's are covered with. Three types: Fast, Intermediate, and Slow twitch. Each type play a different role in our body's. Pending upon your collection and location of these muscle fibers determines what you look like, Mesomorph, Ectomorph, or Endomorph. There is a lot of in-betweens. Mesomorphs possess more fast twitch muscle fiber holding adenosine triphosphate (phosphourus creatine) in this tissue as they were genetically programed to be more muscular and usually perfom as the blessed athlete, many of us want to be.They naturally developed larger powerful muscle than others as growing into adulthood with little or no effort. Ectomorphs on the other hand possess more slow twitch muscle and are usually endurance type athletes as this muscles stores more oxygen and red blood cells. They are reffered to as possessing elongated muscle and thin. Endomorphs on the other hand are usualy more stout, having shorter muscles and possessing a more square body type, We all have these different type muscle fibers thoughout each and every muscle. Intermediate pink muscle fiber is cool because it can be recruted and change to white or red fiber. Good for use this to reach your genetic potential. Any one can be the best they can be...........
How You Can Change Your Body:
Allow yourself 16 weeks don't be in a hurry and exercise like a hurricane to accomplish your goals. whether losing weight, gainining, or staying the same. The first mistake people make they are in such a hurry to reach there goal that they destroy the opportunity of achieving them. So put asside the feelings of opening that Christmas package and ripping the paper and remove as your mother wanted you to after long hours of wrapping all them and dig deep and use patience getting there.
Losing The Body Fat: (athletic type - normal body, body fat men 25% or less, women 30% or less)
When losing weight, hopefully body fat as you can lose muscle too. It needs to be understood 1-2.5lbs. per week should be your weight loss goal any faster and you will take away that hypertrophied muscle with it. Those of us over 35 years of age need to take care of our skin using plenty of collagen enriched lotion as your skin needs elasticity to respond to your body changes, fast drastic weight loss will cause you to look older and leave with unresponsive saggging skin, who wants to play a cosmetic surgeon to fix what your body can still do. When doing your strength training it is a necessity to keep intensity or you will not continue to hypertrophy muscle and lead to atrophy. The rumor more reps are better with lighter weight is another trap for you to fall into. Remeber if you can't do four don't do more, if you can do eight add more weight. Do your Cardio after or another time during the day after strength traing both workouts should be follwed by flexability training for 15 minutes. The longer the muscle becomes the more hypertrophy can be achieved. Use Static Stretching with hold 15-30 seconds.
Eating Frequency And Quanity:
This is probably more important than the gym time. You need to fuel your body every three hours or less pending on body type. The biggest mistake made is not eating as your body will store more body fat. Three hour intervals for most will be sufficient, and you will not over eat as your body is now recieving the proper nurishment and hunger cravings will vanish. You don't need to count calories and you can eat anything with reason (that does not me hit the drive through six times a day at Burger King). Using balance and moderation and a correct amount of protiens, carbohydrates, and fats, will help you naturally lose weight and with exercise and activity cause you to metabolize your intake. Simple as pie and you can still eat pie (sugar does not make you fat, you do). A simple recipe for you consumption of macro-nutrients: 60 % carbohydrates, 25% fat and 15% protien will do the trick to start. Eating food is always better than a protien supplement shake, this is what was intended naturally not engineered food that is overprocessed and can cause renal problems.
Fruits And Vegetables:
Important, want cancer, antioxidents are loaded in these gifts, so eat them all, all colors shapes and sizes you can't go wrong and they will definetly help you in your quest for longevity.Three servings of fruit and 4 servings of vegetables minimum in this case the more the better. The myth of fruit causing extra pounds is another trap. Fruit is a great source of quick energy that will be needed for a boost as you progress in your training and when down and drained as an athlete grab an apple a pear etc. and feel how quick you begin to recover add a sport drink to if you feel lousy it works and faster than some energy caffiene loaded stimulant concoction. Fruits and vitamins are another important part of fiber remeber the three S's: Strings, Seeds and Skins. So eat and eat a balanced diet using all food groups.
Exercise Time:
Time of day you exercise makes a difference and helps with adherence.Time a day is a factor in all of our testosertone levels our levels peak at different times of day and effect performance, you may find you can push a few more pounds - kilos early in the morning or later in the evening. Find out when is your hour of power and use it as the additional weight you push recruits more muscle fiber and and restructure it will pay dividens in the long run. Start thinking as a performance athlete.
Workingout (exercise):
Strength And Resistance Training: Ideally should be done first as all energy needs to be used for the intensity of your workouts. Always warm up with light cardio to raise your heart rate and body temperature as it is necessary for tendons and ligaments due to poor blood flow. Use a minimum of 5 minutes at a brisk pace, walking is better than running as save the energy for the intensity.
