Top 4 training tips for over 40s men

Move more, eat better, sleep more.
Move more, eat better, sleep more.

It’s no secret that training effectively over forty is harder than it was at twenty or thirty. Muscles stiffen up, joints may not work as smoothly as they once did, and it is harder and harder to control your bodyfat levels.

But it doesn’t have to be that way. Continue reading “Top 4 training tips for over 40s men”

Four Pillars of Fitness for the Over 40s

Strength for any sport at any ageI love it when I get emails from people asking me for a “program”. You know how it goes. They want a deadlift plan, or a triathlon plan, or maybe a BJJ plan. What they never seem to realize is that “programs” are for non-beginners. A non-beginner is someone who has all the most important elements of training nailed down. They eat in a way that is conducive to both recovery and bocy composition, sleep enough, are strong enough, move well enough to be able to perform common exercises, and have a heart that is more powerful than an asthmatic hamster’s. Yet there they are with 25% bodyfat, a deadlift that is barely above bodyweight, no cardio fitness, and they can’t touch their toes. Continue reading “Four Pillars of Fitness for the Over 40s”

Achilles tendon injuries and running

The three stages of Achilles injuries.
The three stages of Achilles injuries.

For many runners the first sign of an Achilles injury “comes out of nowhere” as they take their first steps in the morning. As we sleep the feet are pointed and the calf muscles tighten up making it feel as if we’re walking with blocks of wood on the ends of our legs. As athletes we tend to ignore minor aches and pains as consequences of an active lifestyle, however many of the warning signs of impending Achilles issues are there, if we look for them. Continue reading “Achilles tendon injuries and running”

8-7-4-3-2

Health before fitness. Fitness before performance.
Health before fitness. Fitness before performance.

Success leaves clues. No matter the subject if you want to be successful you only need to look to someone who has travelled that path before you and copy what they have done to achieve success too.

Somehow when it comes to fitness we all want to believe that there must be another way. A short cut. A trick. A way to game the system. We search endlessly for hacks and supplements when what we should be doing is nailing down basics. Continue reading “8-7-4-3-2”

The no BS kettlebell swing guide

Andrew Read swings a heavy kettlebellThe kettlebell swing can be a fantastic exercise when done correctly. It can be used to increase vertical jump, improve muscular endurance, and even to help fix bad backs. But the way I see most people doing them isn’t going to do any of that. The only real benefit from the way I see most kettlebell swings done will be your to your physiotherapist’s bank account. Continue reading “The no BS kettlebell swing guide”

Eat like a man

Over 40 and rippedThings are pretty easy when you’re under thirty. You can party all night and get up and go to work on only a few hours sleep. You can drink and eat pretty much whatever you want. A few weeks of eating well and hitting the gym and you can melt your poor choices right off again.

But then you hit your late thirties and things change. Your body slows down. And suddenly you can’t get away with anything anymore. Suddenly you’re one of the many men who will soon be at risk of heart disease thanks to your expanding waistline.

Make no mistake – being overweight kills. And with more than 60% of the Western World being overweight or obese the odds are not in your favour. As society becomes more and more out of shape our own perspectives change. What we view as acceptable in most cases is still overweight and brings with it many, many health risks. Continue reading “Eat like a man”