World Record Fitness

Today: 4 exercises (@ 60% to 70% of max weight + finisher at full weight), 100 sets, 650 reps, 30 minutes + stretching.

My system is simple: simple exercises in shorter workouts at a super high level of intensity for my fitness goals at almost 60: 1) be injury free, 2) develop explosive power (plyometric strength), 3) moderate level of muscle build, 4) high functional maintenance (agility/mobility/range of motion), 5) moderate cardio.

Push ups, pulldown, chest press, side lunges.

Don't forget to work your core (i.e. plank variations) as key component for general fitness and body functionality.
Today I did some isometric core work, and a super intense, my own personal version of myo-reps strength plyometric interval training with 94 sets total for back, chest, and pushups.
Brutal, fun and fast.

No excuse to stop working out during vacation.
Time off from work is never an excuse to neglect our health.
As we age, even a week away from working out can have a major impact in our physical functionality and health.
Even if it is a lighter workout, never stop. You'll regret it when you are back to your normal life.

After 50, the goal is not just to build muscle, but to become a complete, optimized human being.

Aging well is our ability to run, lift, move, and jump in a way that would compare to our 20,30 or 40 old self.

Lifting weights is necessary but not sufficient. We need to be able to move fast, increase our range of motion, build our cardio, and maximize power.

Today my focus was on plyometrics (explosive workout) with added weight and longer HIST (high intensity strength training) intervals. I can feel it.

We don't get old because we add years.

We get old when we lose functionality and strength as we add years.

Functional strength training, stretching and mobility training will allow you to enjoy the life that someone 20 or 30 years younger can enjoy.

Start easy and simple. Get the habit first. Discipline comes later.

Begginer? Start with 11 pushups and 11 bodyweight squats every day. 365 days. Then 5 to 10 minutes of basic stretching, everyday.

4011 push ups and 4011 squats in one year. Consistency is key.

It will transform you, mentally and physically..

if you are over 50, the best investment you can make is not in your portfolio, but in your body.
Anyone can recover from a bad market, buy you can't buy back a bad decade of health.
Start investing today.
Tip. Start small, build the habits, the mindset and the discipline first.

First priority in today's agenda while in Phoenix, gym time!! with One of my favorite things to do with him.

Thank you Great bodybuilding gym, and great people. We'll be back.

Are you 40? Stretch!, 50? Stretch!, 60 and beyond? Stretch even harder! 

It is never too late to improve our mobility.

Strength training (weights/calisthenics) is great to maintain and increase body mass and strengthen our bones as we age. But body mass, strength and healthy bones are necessary, but not sufficient for a functional above-your-age functional (and injury-free!) life. 

You can use a Smith machine like in the photo (just set the bar much lower), or you can do it on the floor at home. It is key that you push your muscles to the point of discomfort (not pain) and maintain de stretch for around 20-30 sec for each position (check YouTube for free tutorials)

5-10 minutes everyday will give you results over time.

After 50 we don't work out just for muscles, we work out to ensure a healthy and functional body for the long run.

How well we age will determine how happy, and easy life, we will be and have in the last 30-40 years of our life.

Done well, it only takes 15-20 minutes of physical exercise a day for the average person to achieve a reasonable level of fitness.

And yes, we can beat world records after 50 as well, so it is never too late and you are never to old to achieve the extraordinary.

Here some Spiderman knuckle push ups (I still hold the Guinness WR for most KPUs with 20lb in my back in 1 min - 71 reps), working my core, chest, triceps, wrists.

So, get out there and get fit!

Flexing Friday, 58 vs 18 (and 0 fat 😥😂)