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admin | next action todoist | 25.06.2015
Here are just a few examples of recent designs from the Keep Calm-o-Matic creative community. Okay, I don’t know, I’m only hypothesising, being a young, sprightly 24-year old, but the number of middle-aged guys I talk to who are down in the dumps about their ever-expanding waistline, and their rapidly declining lack of athletic prowess astounds me. You need something that accommodates your waist that seems to have grown overnight, yet that isn’t so baggy that your atrophied arse resembles a ping pong ball in a carrier bag.
You don’t want whatever garment you choose to be stretched at the seams by your bulging beer belly, but at the same time, no self-respecting dude wants to buy their clothes from Jacamo. That’s all well and good, but this comfort’s causing you to lose the one asset you used to prize above the rest – your body. Did you ever really picture yourself so far away from the shape you busted your balls for in your younger days? Thing is though, all the diets and workout routines out there – they’re tailored to young bucks and pro bodybuilders, NOT someone who might have gone through injuries and surgeries, and now has a stressful existence looking after the wife and kids. In all honesty, this point could apply to just about any training article, but I wanted to kick off with it, as I see so many 40- and 50-something guys at the gym wasting their time on cardio machines.
If you enjoy it, there’s no reason not to include it (we’ve got some cardio specific recommendations later on) but your focus should always be weights. If you’re a competing lifter in your 40s and 50s, you’re going to need to go lower on the reps, and higher on the load.
My general advice – perform your compound lifts (squats, deads, bench, rows, and so forth) for sets of 6 to 10 reps with 70 to 80% of your 1RM, and keep your accessory and isolation work in the 10 to 15 rep range, with 60 to 70%. Rather than rest completely between your sets, I strongly recommend adding in some pre-hab work or stretching.
The older you get, the more you need shit like this to keep you supple and maintain that spring in your step.
Add in hip flexor stretches between sets of deadlifts, band pull-aparts while you’re resting on the bench press, or scapular wall slides and glute bridges as you suck hard for air after each set of squats.
I mentioned squats, deadlifts and bench presses above, but I definitely don’t think you HAVE to do these. I know plenty of middle-aged lifters who get on far better with front squats than back squats, due to the lower load across the lumbar spine, coupled with the fact front squats are harder, meaning you use less weight while still getting a great training effect. I like split squats and single-leg work too, so maybe try doing your split squats and lunges BEFORE your squats? Even the humble pushup (performed weighted if you’re more of a beast) is a fantastic substitute for the bench press. And I do kind of get that “runner’s high” thing – I know when I used to run, the feeling at the end of a long slog was immense, and the freedom you feel when out in the open air is almost unparalleled.
If you really want to run, hire a coach to teach you the proper technique, and stick to 20 to 40 minute tempo runs once or twice a week, max.
I saw too many 40 to 50 year old guys come in with ankle, knee, hip, and even back injuries, in my 18 months working in a running shoe shop to be able to ethically recommend taking up running in middle-age, or using it as a prime method for dropping body fat. However, when your joints start to wear, and the recovery time needed between sessions gets longer as you age, I tend to err on the side of steady state cardio. Cycling is awesome – loads of my one-on-one middle-aged male clients cycle for their cardio, and they love it. Ditto walking – you may think walking is only for the old or infirm, but Jeff Alberts (pro bodybuilder in his mid-40s) recently used walking for the vast majority of his contest prep cardio.

Everyone could do with more fish oil in their diet, but when wear and tear on the joints sets in, it’s time to up your dosage.
3 grams of a good quality fish oil supplement each day (or a few servings of oily fish per week) will work wonders and keep you performing at your best. Too many guys complain they lose muscle as they age, and protein is the key to avoiding this. You need a minimum of around 0.8 grams of protein per pound of bodyweight each day, though when in a deficit, I’d raise that to at least 1 gram per pound for my clients. Flexibility in the traditional sense is important, but actually, flexibility here refers to diet. That’s why flexible dieting is virtually made for the middle-aged guy who wants to look great, eat the food (and drink the booze) he loves, while getting in the shape of his life.
Want to put 20-year old young bucks to shame, and smile at them over your pint glass and plate of pasta while they sip on mineral water and munch their tilapia and asparagus, glaring at you in astonishment. Reading through the social media posts about Martin Luther King yesterday, getting inspired to write today, I had a particularly strong connection with one of his most famous quotes.
Adele Found The Two Irish Guys Who Did The Viral Adele Medley And Made Them Do It At Her ConcertThey Saw A Sandbar In The Middle Of The Ocean. Five years ago Dianna was neither a recording artist, TV personality, radio talk-show host or being honored at the 2013 Stellar Awards!
All too often we embrace the comfort of a safe space and undoubtedly miss out on the adventures of exploring new territories that can possibly catapult us to higher heights and the possibility of prominent progressions.
Right now, do yourself a favor and list ten things that you would love to do that will cause you some discomfort. Because you’ve identified some things that will stretch you, now you must design a plan. I’ve given you both a contemporary and historic example of what can happen when you have the courage to stretch yourself. Now choose one item from your list above and implement the plan to accomplish it in the next thirty to ninety days.
References allow you to track sources for this article, as well as articles that were written in response to this article.
Put simply, innovative leaders ask themselves: what does the status-quo look like, and why do we put up with it? 40% of the companies that were at the top of the Fortune 500 in 2000 were no longer there in 2010. After the tweets write the following question: how might we avoid becoming irrelevant and disappearing from that list? Voted as one of the Top Innovation bloggers in 2015, 2014, 2013, 2012, 2011 and 2010 by the Innovation Excellence Community.
Guy Kawasaki's Alltop recognizes Game-Changer as one of the leading innovation blogs on the web.
Click through to see more designs, create your own, share designs and purchase customised products. But for the average dude just lifting for strength, aesthetics and performance, 6 to 10 reps using a load between 70 and 80% of a one-rep max is the sweet spot.
It sets your back in a more vertical position, which once again, theoretically reduces your risk of injury.

You’re probably not going to get what you’re REALLY looking for from her if you insist on staying at home with a chicken salad.
Being a social chameleon easily allows me to adapt to any situation that I continually stumble into. When They Looked Back, They Couldn't Believe Their EyesRead The Top Review For A Men's Hair Removal Product. When your old comfort space can no longer contain you, then you’re ready for bigger and better things. I’ve never had this conversation with her, but it must have been an uncomfortable step for her to broaden her reach and embrace a new horizon. Ladies, please; open that door and stare fear in the eyes while remaining immune to its poison.
And anyway, true courage is not the absence of fear; it is a realization that something else is more important than fear.
There is a constant strong force at play, the status-quo bias, that impedes us from getting out of our own way and instead opting to stick with the tried and true.
Take those tweets and publish them in an email to your employees, put the following as a title: People who create the future constantly push possibilities everyday.
As a leader, constantly think about how you could be doing things better and never stop questioning yourself. Innovate how you innovate with these 5 ideasTrue innovators don’t have a culture that aims to please the bossWill Chief Innovation Officers still exist in five years?
Although it was obviously comfortable for him to stay in the boat, he stepped out on faith and began to walk on the water.
After you have done new things consistently for a while, you begin to feel yourself becoming a different person.
It is true that I have a fair share of low level connections that are superficial and shallow with people I’ve met through putting myself out there. Even in my times of most discomfort as I learned how to ballroom dance or had to speak in front of crowds at conferences, the net results of the experiences and the people I meet have never disappointed.
Yes it was uncomfortable at first; however Peter soon became comfortable operating like Jesus, well outside his comfort space.
It’s why innovation requires a different type of leadership, one that constantly aims to push possibilities. Because of my recent breakup, I’ve also realized that exploring out to the end of the branch, has netted some of the best friendship fruit I have ever experienced. I continue to live outside of my comfort zone, and I continue to form lasting friendships with people I might not otherwise have crossed paths with.
Above-average people are willing to brave the risk of ridicule, embarrassment and the unknown in doing, seeing, having or experiencing something that has never been done before.
In fact, Peter was completely personally developed and transformed from a timid man into a bold faith man who became contented ministering salvation to thousands.

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