As we age, our body's needs and abilities change. It’s essential to keep up an active lifestyle to maintain your overall health, but for those over the age of 50, it can be difficult to know where to start.
Staying fit after 50 can be daunting, but the rewards of regular exercise, strength training, and other physical activities are well worth the effort.
With the right approach and attitude, you can stay fit and healthy into your golden years, and even reap greater benefits than you did when you were younger.
This article will provide you with tips and tricks on how to stay fit after 50 and get the maximum benefits out of your training:
Staying Fit After 50: How to Keep Training Hard and Reap Maximum Benefits — Stubbs Fitness
As we age, our body's needs and abilities change. It’s essential to keep up an active lifestyle to maintain your overall health, but for those over the age of 50, it can be difficult to know where to start. Staying fit after 50 can be daunting, but the rewards of regular exercise, strength traini
Turning 50 doesn't mean you have to slow down. In fact, that’s when the real fun begins! With the right knowledge, you can still keep training hard - and feeling great - well into your fifties and beyond.
Here are 3 tips to help get you started:
1. Start small – begin with light bodyweight exercises like squats and lunges, then gradually increase your intensity and duration over time.
2. Add variety – mix up your workouts with a variety of different disciplines such as yoga, Pilates and HIIT training to keep your body guessing.
3. Invest in recovery – ensure you are getting enough rest and incorporating an active recovery plan into your routine for optimal performance.
With these simple strategies, you can take charge of your health and re-discover the potential of your body at any age!
You don’t have to accept the declines that come with age as inevitable. Exercise can help prevent or delay some of them.
Research shows regular physical activity can reduce the risk of many chronic diseases and help you maintain physical and cognitive function as you age. It can even help reduce stress and depression, while giving you more energy and a greater sense of well-being.
So go ahead, start exercising today and be in control of your destiny-- it's never too late to make a difference!
It's never too late to start exercising!
For older adults, regular physical activity can have a range of health benefits, from improving mood and preventing age-related illnesses to improving balance and mobility, and reducing the risk of some cancers.
But don't just take our word for it - try it yourself and you'll soon feel the difference. Working out in the gym doesn't have to be intimidating, either. Most gyms offer personalized coaching, with trainers who will assess your current level and help you set achievable goals. You can also opt for group classes or even online workouts tailored to your needs.
Exercising is so much more than just losing weight; it's about finding a way to live an active lifestyle that benefits your overall wellbeing. So why not give it a try today?
Health is not just a numbers game - it's a lifestyle choice.
For men over 50, taking ownership of their health is essential to living a full and happy life.
To stay in healthy condition, here are 3 key areas to focus on:
1. Exercise: Make sure to get regular physical activity, at least 30 minutes of moderate intensity activity each day or 1 hour and 15 minutes per week. This could include walking, jogging, swimming or even light weight training.
2. Nutrition: Eating a balanced diet can help reduce the risk of chronic diseases and provide energy to enjoy life to the fullest. A diet rich in whole grains, lean proteins and fruits and vegetables can help keep you feeling your best.
3. Sleep: Getting enough rest is essential for optimal health and performance as we age. Aim for 7-8 hours of sleep each night for optimal results.
These are just a few tips for men over 50 to stay healthy-minded - what other tips do you have?
Ever heard of the saying, “you can’t out-exercise a bad diet”?
Well, if you’re looking to drop the first 15 pounds of fat, here’s what you need to know:
1. Start your day with a healthy protein-filled breakfast. Eating a breakfast that includes protein will keep you feeling satisfied and fuller for longer.
2. Incorporate healthy carbohydrates into your meals after a workout or as your last meal of the day (think sweet potatoes, quinoa, oatmeal).
3. Cut out refined sugars and processed foods as much as possible - these foods are addictive and not very nutritious.
4. Find an exercise routine that works for you (from running to swimming to yoga - whatever gets you moving). Exercise is important for weight loss but also for creating long-term habits that will sustain you for life.
Losing those first 15 pounds doesn't have to be daunting or overwhelming - just start small and work your way up!
It's a common misconception that plant-based foods are always healthy.
While plant-based diets can provide an array of health benefits for some people, it’s often because, beforehand, their diet consisted of a lot of processed, calorie dense, and nutrient deficient foods.
It is simply an objective fact that Plant-based foods lack certain key nutrients and do not provide enough calories or protein to maintain good overall health, athletic performance and a muscular build (unless utilizing outside supplements or intensive planning)
It's important to include a variety of nutrient-rich foods such as liver, steaks, eggs, etc.
You can have plant foods in your diet, such as lentils, beans, nuts, seeds, and whole grains if you really want to, just avoid the new fads of ‘impossible’ meat and the like.
Ultimately, it’s important to remember that plant-based foods can be part of an overall healthy diet — but having high quality, nutrient dense animal foods will give you a bigger ROI if you are an older guy who wants to improve their strength, muscle density, testosterone levels and optimal health.
Curious about what lifestyle variables will produce the biggest ROI for your health and to help you lose your gut?
Check out the most important variables men over 50 need to address below 👇👇
9 Habits Course
Ready for the truth about physical health?
It’s not just about losing weight or getting jacked.
It's actually much, much more.
See, physical health is the foundation of success.
When you’re physically and mentally fit, you have more mental clarity and focus, which can translate into greater productivity and higher earning potential.
On top of that, when you take care of yourself and build a strong foundation of physical health, you become more emotionally stable, self-confident and mindful in your relationships with others – meaning that they get better too!
So if you want to see dramatic improvements in both your income and relationships, start by focusing on your physical health first.
Need help improving your physical health this year?
Message me ‘health’ to get your game plan.
If you're a man over 50 and have been struggling to shed those extra pounds, you're not alone.
Changes in metabolism and testosterone levels can make it difficult to lose weight, yet it is possible.
This ultimate guide to losing weight for men over 50 with low metabolism and testosterone levels is designed to provide the best strategies and resources to help you reach your weight loss goals.
We will cover the basics of why metabolism and testosterone levels decline after 50, how to adjust your diet for maximum weight loss, and the best exercises to help you reach your desired shape.
With the right plan and guidance, you can reach your goals with ease and feel more confident and healthier than ever.
The Ultimate Guide to Losing Weight for Men Over 50 With Low Metabolism and Testosterone Levels — Stubbs Fitness
If you're a man over 50 and have been struggling to shed those extra pounds, you're not alone. Changes in metabolism and testosterone levels can make it difficult to lose weight, yet it is possible. This ultimate guide to losing weight for men over 50 with low metabolism and testosterone levels
Have you been doing all the right things but still struggling with your weight goals?
We’ve all been there.
And here are 3 surprising reasons why you might not be able to slim down:
1/ You're eating too late: If you eat within a few hours of bedtime, your body doesn't have enough time to process the food and your metabolism slows down.
2/ You're eating out too much: While dining out can be great for your social life, it can be disastrous for your waistline—especially if you choose unhealthy menu items with high calorie counts.
3/ You’re getting too little sleep: Not getting enough quality sleep can disrupt your hormones and lead to cravings for unhealthy comfort foods.
So make sure to create healthy habits that will help you reach your weight loss goals—and stick with them every day!
Did your habits serve you well in 2022?
Or did you add an 'extra layer' during this past year?
You don't have to keep going at it alone.
Have you considered working with someone and stop struggling with doing it on your own?
Then go below to stop floundering in 2023.
- Tyler 'Anti-Floundering' Stubbs
Tyler Stubbs. San Diego Best Personal Trainer, Kinstretch & Nutrition Coach
Over the past five years I’ve coached dozens of men and spent hundreds of hours creating the most effective strength training, diet, and mobility protocols to help men over 50 make the second half of their lives the best it can be.
Tired of being frustrated with why you're not losing weight?
1. You're not eating enough nutrient-dense foods. To get your body to burn fat, you need to be consuming enough protein, healthy fats, and fiber.
2. You're not getting enough sleep. Sleep is when the body repairs itself and recharges its batteries, so if you don't get enough restful sleep each night, it will be harder for you to lose weight.
3. You're not challenging yourself with your workouts. If you're always doing the same exercises at the same intensity, your body won't be pushed hard enough to make changes and burn more calories.
4. You're not tracking what you eat. Writing down everything that goes in your mouth can help keep you accountable and will give you an accurate idea of the true effects of your dietary choices on your weight-loss journey.
5. You underestimate how much you’re really eating and overestimate how much energy you expend during exercise. Get a realistic assessment of what’s going in and out so that changes can be made accordingly.
Take these steps today and start seeing results! 💪
Didn't see the results you wanted in 2022?
Have you considered working with someone and stop struggling with doing it on your own?
DM me '2023' to get your plan for 2023.
- Tyler '2023' Stubbs
Testosterone - the hormone that powers your masculinity.
But here’s something you might not know...
Most of us are exposed to things every day that lowers our testosterone levels without us even knowing it.
- Stress – working too much, always being tired and having too little downtime.
- Poor diet – processed foods, sugary drinks, fast food and an overall lack of nutrient-dense meals.
- Too much TV – let’s face it, we spend way too much time in front of the box these days.
- Not enough movement - physical exercise is hugely important and a key driver of testosterone production.
The good news is that with a few small tweaks to your lifestyle, you can maintain healthy testosterone levels and give your body the edge it needs to stay sharp.
So if you want to stay at your best, then make sure you avoid those four pitfalls!
Do you know what other pitfalls you need to avoid.... + what other habits you should be doing on a daily basis to maximize your testosterone and health as a man in 2023?
Click below for more info....
9 Habits Course
Craving sugar and eating too many calories?
Here are 3 powerful tricks to help you out!
1. Hydrate! Keep your body well hydrated throughout the day: water, tea/coffee, soups, smoothies and such. Not only will it help flush out toxins and make you feel less hungry – it’ll also make you less vulnerable to sugar cravings.
2. Eat small, frequent meals. This is key for keeping your blood sugar levels in check and preventing binging later on. It'll also give you more energy throughout the day.
3. Cut processed foods from your diet. Processed foods are usually loaded with added sugar – and they can be hard to resist when you’re feeling hungry or stressed out! Nixing them from your diet will help keep those cravings at bay.
Snack smarter and cut calories by making simple swaps like fresh fruits for candy bars, and yogurt for ice-cream – you won’t even miss the unhealthy stuff!
Have you wondered how the other men your age stay in great shape year round?
Find out here...
9 Habits Course
Need more Energy?
Here’s the secret:
Have you ever felt like you just don’t have the energy or motivation to take on life’s challenges?
Well, I have good news: lifting weights and getting in better shape can help you tackle anything!
- Building strength gives you the physical capacity to tackle any obstacle that comes your way.
- Burning calories increases your energy and endurance, so you can stay focused on your task.
- Being healthy helps keep your mind sharp and alert so you can think clearly and make sound decisions.
- Developing a fit body can improve your self-confidence and give you the courage to take risks.
So what are you waiting for?
Get out there, get lifting, and watch how your life changes for the better!
Need help and not sure where to start?
Have you tried doing this on your own and seen limited success?
Then Reply '2023' and we will create a plan to dominate 2023!
- Tyler 'Energy' Stubbs
Ready to build that 💪🏻 muscle?
Here’s the secret:
It’s all about rep ranges, baby!
You need to target the reps that will stimulate your muscles and activate them for growth.
The optimal rep range for building muscle is....
5-30 reps per set
Building muscle is simple.
5-30 reps within a few reps to muscular failure... and easy. done.
To ensure you are getting the most out of each set, make sure you are focusing on proper form and challenging yourself with the proper weight while actively squeezing the targeted muscle(s).
In addition, here is a further breakdown of the rep ranges and their additional benefits:
1️⃣ Low reps (1-5): best for power and strength, as each rep is done with heavy weight or with explosive intent.
2️⃣ Moderate reps (6-12): Most people like to be in this range if they're goal is to build muscle as it allows a manageable weight and improved connection to your muscles that you're working.
3️⃣ High reps (12+): best for improving muscle endurance and work capacity.
By adapting your rep range according to the goals you’re trying to achieve, you can be sure that you’re getting the most out of each workout - and building those biceps and triceps of your dreams in no time! ;)
Looking for one-on-one help with a coach who's been helping men like you get stronger, shrink their pant sizes and build better muscle definition?
Reply 'Muscle' and we will create a plan for you.
- Tyler 'Rep Ranges' Stubbs
Steps to High T and a Smaller Gut in 2023
There's a lot of debate surrounding testosterone and weight loss, but new research suggests that testosterone may actually help you lose weight!
Testosterone is a hormone that helps to control energy balance and regulate fat storage. Previous studies have shown that testosterone levels are linked to increased energy expenditure and reduced fat accumulation, which is why researchers believe that testosterone may help people lose weight.
The study, which was published in the journal Metabolism, involved 14 obese men who were divided into two groups. The first group received a testosterone injection every other week for 12 weeks, while the second group received a placebo injection.
At the end of the study, the testosterone group had lost more weight (an average of 3.2 kg) than the placebo group (2.7 kg). In addition, the testosterone group had significantly greater reductions in body fat percentage (18.2 vs. 13.9%), waist circumference (4.4 vs. 3.1 cm), and total cholesterol (5.8 vs. 4.0 mg/dL).
Based on these results, it seems that testosterone may play a role in helping people lose weight and achieve better body composition.
Are you concerned about your decreasing T levels and gut getting bigger?
Discover the 9 Habits that you need to be implementing 👇
9 Habits Course
Here are 5 daily habits that will help you lose weight easily:
1. Wake up at the same time every day and do a quick 10-minute routine
This doesn't need to be super intense, just something to 'jumpstart' your day and to boost your mood in the morning.
2. Eat breakfast every morning
Especially a high protein/fat breakfast
Meat and eggs is simple and effective.
3. Drink plenty of water throughout the day
4. Avoid eating late at night
Usually late night eating does not consist of the best quality food and consist of sugar craving type foods.
5. Exercise regularly
You already know this one, but working out and being active more consistently will improve your health body fat percentage.
- Tyler 'Habits' Stubbs
P.S. Want a plan to improve how your clothes fit, how you look in the mirror and how energetic you feel throughout the day...
Then Reply 'Habits' and I will see if I can help.
Here's a few ways to help you stay on track with your healthy eating during the holidays:
'Tis the season to be jolly - but not necessarily to be calorie-laden! 🍪
Tackle holiday weight gain head-on before it even starts:
1. Don't go overboard on the portions - have just enough to satisfy your cravings.
2. Don't skip meals - it's important to stay full and energized throughout the day.
3. Get creative and substitute high-calorie snacks with healthy alternatives like fruits and veggies.
4. Move your body! Even if it's a short walk around the block or doing some quick stretches at home, staying active can help keep the pounds off.
5. Stay hydrated! Especially in the midst of all that holiday cheer, make sure you're drinking plenty of water to keep you feeling your best.
So get ahead and prepare yourself physically and mentally to enjoy the holidays without compromising on your health goals!
- Tyler 'Holiday' Stubbs
P.S. Ready to start prepping to lose weight around your midsection and look better in the mirror? Reply '2023'
There are a few exercises that will help build muscle and improve fitness.
The first is the bench press.
This is a compound exercise that works several muscles at once, including the chest, shoulders, triceps, and biceps.
To do it, lie down on a bench with your palms flat on the bench and your legs bent so that your feet are perched on the ground.
Drive your heels into the ground, explosively lift your upper body off the bench, and then lower it back down.
Repeat this action multiple times (4-6)
You can use a dumbbell or barbell too.
The second exercise is the squat.
This is also a compound exercise that works several muscles at once, including the quadriceps, glutes, hamstrings, and calf muscles.
To do it, stand with your feet shoulder-width apart and your toes pointing forward.
Bend your knees and lower your body as far as you can without touching the ground.
Return to the starting position and repeat.
You can use a dumbbell, barbell or start out with just your bodyweight.
And here a few more that are great to build muscle or improve your fitness....
3. Overhead press
6. Calf raise
8. Swimming or exercises in a pool
- Tyler 'Muscle' Stubbs
P.S. Want a plan to improve how your clothes fit, how you look in the mirror and how energetic you feel throughout the day...
Then Reply 'muscle' and I will see if I can help.
As we get older, one of the most important things that can help keep our bodies healthy and active is regular exercise.
We all know how difficult it can be to stay motivated to exercise as we age, so here are some compelling reasons why it's worth staying consistent:
1. Exercise helps reduce stress, increases resilience, and enhances cognitive functioning. These benefits are especially important as our bodies age - take it from someone who’s been there!
2. Physical activity encourages better sleep and helps us stay energized and productive throughout the day. That translates into more productivity - and more time to pursue the things you love.
3. Exercise doesn’t just benefit your body; it also keeps your brain sharp and improves your mental health. Whether it’s taking a brisk walk after work or going for a swim, physical activity promotes relaxation and mindfulness that can boost mood and reduce anxiety.
4. Regular exercise can help stave off chronic diseases such as heart disease, diabetes, stroke, arthritis and other age-related conditions that may have an impact on our quality of life as we get older.
Don’t wait until tomorrow to start exercising - start now! You won't regret it!
Is your gut growing faster than your pants?
Here's a step-by-step guide on shrinking your gut and getting your pants to fit better again:
1/ Start with basic resistance training.
You want to build lean muscle, which helps burn fat. Focus on compound movements - squats, deadlifts, bench press and overhead press.
2/ Eat a clean diet.
Consume whole foods that are nutrient-rich and low in calories. Eliminate processed foods and refined sugar.
3/ Incorporate HIIT workouts into your routine.
These high-intensity workouts can help you burn fat more efficiently and improve your overall fitness levels.
4/ Supplement your diet with an appetite suppressant.
JK, eat more protein and you will be less hungry and have those sugar cravings.
5/ Set realistic goals and track your progress.
Don't expect overnight miracles. Set small achievable goals and track your progress for motivation.
6/ Stay motivated and don't give up!
Small lifestyle changes can have a huge impact over time. If you feel like giving up, reach out for support from family & friends.
Good luck 🙌
When it comes to tracking progress, most people obsess over the number on the scale.
And while that number definitely matters, it’s not the be-all and end-all of health and fitness.
The reality is that there are so many other indicators of progress that should get noticed too.
Like fitting into your favorite pants better, seeing your muscles in the mirror, or feeling energized throughout the day.
So next time you step on a scale, remember that there are other things to consider as well.
Start focusing on how clothes fit, how you look in the mirror and how energetic you feel instead of only fretting over the number on the scale!
Day One is always the hardest step, but it's also the most rewarding.
Don't let fear of the unknown stop you from taking the plunge - you won't regret it!
So go ahead and make today your Day One.
You never know what amazing things may come if you just take that first step.
As you get older, the importance of staying fit increases.
Here are some tips to ensure that you keep your body healthy as you age:
1. Make sure to consume plenty of quality meats, fruits and some vegetables to provide your body with the necessary vitamins and minerals.
2. Incorporate strength training into your fitness routine to build muscle mass and maintain a healthy weight.
3. Continue to Engage in 'fun' activities as you get older. Basketball, yoga, martial arts... keep doing it or start a new hobby!
4. Aim for at least 150 minutes of moderate-intensity physical activity per week to keep your heart healthy.
5. Rest when needed - No one move should be done for too long if it causes fatigue or strain on the body. Listen to your body’s signals and take breaks accordingly.
Staying active as you get older is essential for a long and healthy life!
Look, I know you're busy....
But with these six simple tips you can still burn fat without spending too much time.
When done together, getting and staying lean will become a way of life.
1) Include protein in every meal
Meat, eggs, and dairy will keep satiated to prevent any cravings for junk food.
Not only that, they'll help retain your muscle mass as you lose fat.
2) Do more frequent, shorter workouts
Workout 5 to 6 days a week for 30 to 45 minutes, instead of 2 to 3 days for an hour plus.
It’s much easier to find 30 minutes per day than it is a full 60 minutes.
Consistency and efficiency are better than not going to the gym because you can’t find the time.
3) Find healthy lunch options in your area
If you have to eat out or travel for work, research healthy restaurants in your area and make these your go to’s.
If you’re prepared you’ll make it much easier to stick to your fat loss plan. This will be easy because most restaurants and even fast-food places offer healthier options.
4) Leave your shoes and clothes out the night before you work out
Leave your gym wear out before you go to bed as a reminder in the morning. This will make it easier to stick to if it’s staring you in the face in the morning.
It will act as a mental “anchor” to make the right decision to train!
5) Have your significant other prepare healthy meals for you
If you have a girlfriend or wife, this is a cheat code, especially if she already likes cooking.
You guys are a team and you are the leader. Perform and behave like it.
Plus she’ll love that she’s helping you on your mission to get more lean, healthy and fit.
6) Have a sleep routine where you start winding down 45-60 minutes before you go to bed
Sleep is crucial for losing fat around the midsection.
Without QUALITY sleep your body will function suboptimally and make it very difficult to lose stubborn belly fat.
You can do things like read a book, light mobility work, prepare for the next day, or spend time with your significant other.
And if you’re looking to finally find a fat loss and training plan put together for you…
Schedule a time to chat where we can go over your specific situation and the best steps to take moving forward.
Click the link below to schedule a time.
Schedule your appointment online Stubbs Fitness
I’ve been helping men lose 100's of lbs of fat for over 6 years now.
Here are 7 tips to lose those first 5-15 lbs:
(+ special surprise at the bottom of the page)
1) Move more
Most people get less than 1000 steps/day
More movement will:
Burn more calories
Improve your mood
Help Avoid your body from stiffening up
Retain muscle mass
2) Start tracking your food intake
99% of you are underestimating how many calories you are actually consuming.
And this is one of the biggest reasons why you’re not losing weight.
I have my clients use myfitnesspal when we first start working together, and every time they are shocked by how much they are actually eating.
3) Get more sleep
I say this all the time….
Because it’s important!
Because the less you sleep, the more the stress hormone (cortisol) is spiked.
High levels of Cortisol will make fat loss more difficult:
Increasing your fatigue and making you feel more tired
Which leads to poor decision making and lack of impulse control….
And leads to more junk food and sugary cravings.
Get more sleep!
4) Eat more protein
I also say this one a lot….
Because it’s also important!
More protein will lead to:
Less sugar cravings
Feeling fuller for longer
Helps you retain muscle while you are trying to lose fat
Eat more eggs, various meat sources and whey protein supplement if you absolutely have to.
5) Drink more water
You aren’t drinking enough water, I promise you.
You need water for every major function in your body, give your body what it needs.
And preferably drink from glass water bottles and have a carbon filter on your tap water at home to avoid adding even more environmental toxins into your system.
I go deeper into this and a whole lot more in my 9 Healthy Habits course here.
6) Drink less calories
Soda, fruit juice, alcohol etc.
If you simply committed to drinking less of your calories you will lose a few lbs over the next few weeks, guaranteed.
7) Don’t be extreme with cutting your intake
When people first start dieting they cut their food intake WAY too much.
Start small initially.
And, to be honest, the weight on the scale is not as important as how your clothes are fitting and how your weight is distributed throughout your body.
Take my former client as an example.
When we first met he was 200-205 lbs.
We did a weight cut with him until he got to around 175-180 then reversed him out of it.
He is now at 200 lbs again but his weight is distributed VERY differently.
And sent this message yesterday updating me on his progress (the photo attached to this post).
This is what the power of having a coach can do for you.
Help you cut through any nonsense and guide you in the right direction….
Even if it seems unconventional or that it might not work.
And luckily for you I am doing an experiment I have not done in a looonnngg time.
As you may know, losing weight can be frustrating, difficult and confusing.
And the first 1-3 months is the most difficult period of time when trying to make a change.
Your ability to get the right guidance and support through this phase can make or break your success.
That’s why I recently decided to.....
Run a contest to choose 3 people to sponsor (aka free) for 3 months to help you lose those first 5-15 lbs, create a sustainable foundation and set you up for maximum success….
And take all the guesswork out of losing weight….
And avoid all the major mistakes people make to avoid massive failure.
Reply to this post (or message me) with how much weight you want to lose and WHY I should pick you over everybody else to sponsor.
Serious inquiries only.
Tyler 'Sponsorship Giver' Stubbs