Christopher Quinn - Fitness over 50: Weekly Workout Plan! (Success Over 50 Book 2)

Fitness Over 50

Weekly Workout Plan

by : Christopher Quinn

All Rights Reserved Christopher Quinn 2019

Contents

Fitness over 50: Weekly Workout Plan!

Mondays & Thursdays

Rest and Recovery

Recovery for When I Lift Heavy

Tuesday, Wednesday, Friday & Saturday

What I Eat Every Single Day!

When to Eat!

In Closing

2019 Update !!

2019 Update: 58 Years of Age and VERY Fit!

The Story of Daniel

Physical Injuries Still Dealing with Four years Later

My New Eating Style for Fitness

No More Coffee for Me!

My Supplements I take Every Day at 58 years of Age

The Benefits of Being Very Fit at the Age of 58

Two YouTube resources well worth your time to Watch!!

2020 Update!!

How I Conquered the Fatigue Problem!!!!!

Fitness over 50: Weekly Workout Plan!

Ever since I wrote my short report on how to get fit for the person over the age of 50 I have received numerous emails asking for a detailed workout plan. While I thought the original information in the report Fitness Over 50 - The Secret to Being Fit Over 50 had more than enough information for you to tailor your own workout plan apparently many felt the need for a more guided approach.

This short report will go into exactly what I do every single day to stay very fit at the age of 54 . But let me reaffirm the fact that we are not looking to just be fit! We are looking to be extremely fit !! Were looking to be someone who looks good naked. Were looking to be someone who can walk at a fast pace and not become winded. Were looking to be someone who strives to live a long, fulfilling and active life into old age.

You see as we age many of us... well we just slow down. Most people over the age of 50 seem to turn old very fast. I certainly do not want to be one of these people. I want to be the guy who can keep up with a 35-year-old on the golf course. I want to be the guy who can age and not be as concerned with potential disease associated with aging. I want to be the guy who does not stoop when I walk at the age of 75!

What say you? Are you ready for the workout that I do every single week, week in, week out? It really is not a huge secret but for those who are looking to be very fit, limber and agile at an older age then this workout is ideally suited for you. In this short report we will discuss many things. However, the one thing we cant really touch on to much is your sense of urgency to take care of business and become the most fit person you can possibly be no matter your age. Thats entirely up to you and you alone!

We will approach this topic by breaking it into the days of the week. I will discuss what I eat and when I eat. We will discuss the actual weight training workout on those respective days. We will discuss the need for rest and recovery and how vitally important this is. There is no way that anyone who does not follow this exact routine that I am following myself cannot become extremely fit. Its just a matter of taking the time in making the effort to follow through with it and make it happen for yourself. Lets get started!

Mondays & Thursdays

Since Monday is the first day of the week I always start out with a weight training workout. I do a full body workout each and every time I am in the gym. I am not a gym rat and I think gyms are fairly disgusting places to be. They smell and quite often the people that workout in them smell... some pretty bad!

I like to get in and get out. I do not socialize and I certainly do not ogle the women who happen to be working out alongside me. That is low class and certainly takes up unnecessary time and energy. If you are not familiar with full-body workouts then this will quickly sum it up: you work every party your body during the course of one workout spent at the gym.

The most famous full-body workout that I have ever read about was that of a gentleman by the name of Casey Viator. His workout was detailed in something called the Colorado Experiment. During a short period of time Mr. Viator was able to gain an incredible amount of muscle mass and leanness through this particular workout style. He used primarily Nautilus Fitness Machines designed by Arthur Jones. If you truly want to see and read about Mr. Jones or Mr. Viator then all you need to do is Google their names and you will come up with a plethora of information that you will find truly fascinating.

Mondays & Thursdays Weight Training ( Full-Body Workout )

Chest

Seated Bench-press three sets of 8 to 10 reps.

Chest Flies three sets of 8 to 10 reps.

Seated Dips three sets of 8 to 10 reps.

Back

Lat Pulldown four sets of 8 to 15 reps.

Arms

Seated Bicep Curl three sets of 8 to 10 reps.

Tricep Pushdown three sets of 8 to 15 reps.

Shoulders

Side Lat Raises three sets of 8 to 15 reps.

Abs

Crunches three sets of 15 reps.

Leg Lifts three sets of 15 reps.

Legs

Seated Squats three sets of 15 reps.

Seated Leg Curls three sets of 8 to 10 reps.

As you can see this is not a very convoluted or complex workout. It is designed to get me in and out of the gym in under 45 minutes each and every time I go to the gym. I lift weights that are consistent with my body frame, muscularity and fitness level.

When I lift weights for 8 to 10 reps I am usually lifting weight that is anywhere from 50 to 70% of my one rep max . For example if I can only bench-press 225 pounds one time then I would set the weight at 130 pounds and strive to get 8 to 10 reps for that set. I do this for all my exercises with the exception of shoulders. I am very careful with my shoulders and stay with a 15 pound dumbbell which is not over taxing the shoulder joint.

This workout routine I have been doing for over the past 20+ years. As my wife constantly tells me I have a body of a Greek God. Not sure if I believe her as I am overly critical of how I look; but, I do know that when I am finished with my workout I look very much like a bodybuilder when all the muscles are pumping with blood.

The trick here is to maintain course and keep at it. If you work out only for a month or two and get discouraged you will never see results. I am a big fan of using exercise machines versus free weights. I am not a 25-year-old young man anymore! I am a 54-year-old man who seems to have a body of a 30-year-old fit guy. I got there because I was careful in how I lifted weights. Exercise machines help give you the best possible form which enables you to cut back on any potential injuries. It also enables you to lift more weight if that is something you truly seek... without injuring yourself.

Youll notice that I only work out with weights on Mondays and Thursdays in the gym. I see so many people lifting weights four days, five days or even six days a week. These are usually younger men who seem to think that the more time they spend in the gym pushing the weights the bigger they will become. Unless they partake in the use of steroids this seldom happens. Without proper rest and recovery for your body to heal itself after your workout you will not see any musculature, leanness or size gains of any consequence. Lets get into that topic now.

Rest and Recovery

Your body is a machine. It is a living machine that adapts, grows and heals itself as if like magic. What you will notice over time, if you have not already, is that when you sleep that is when your body repairs itself. And quite often after your body has had damage done to it it can take 2 to 3 weeks for a wound or cut to heal itself. It can take two to six months for a broken bone to mend. And quite often after any major surgery many people would need 3 to 6 months to get fully back to where they once were prior to the surgery.

This is no different when after a work out. When you use your muscles to the extent you will be when lifting weights you need to give your muscles and your body time to recover. For me, and I suspect for most people, working out with the above mentioned 50 to 70% weight-load for three sets, 8 to 10 reps, for a full body workout requires me to have two or three days rest between workouts. Longer, by a day or two, would even be better... but for me not necessary.