Back to the Gym In 10 Steps!

For Boomers, we're starting to enjoy the empty nest and the grandchildren, but it wasn't that long ago that we were playing hard in high school sports or college, or just staying fit. The heart and mind are still young in me at 54, and I know it's true for you too. I'll assume that you've spent some time in the gym before, but I'm not assuming that bodybuilding was your lifelong vocation. (I was the master-of ceremonies for a bodybuilding competition many years ago ... but that's another story)!

But I also want to reach-out to the thirty-somethings (we have several of our children in that category). You woke up one day and the motor was running slower, you were tired, and the weight had crept up there. Been there. So have your parents. I want to help you and my Boomer peers get back to the gym in an encouraging, safe, effective way that will be very rewarding, and become a indespensable part of the rest of your life.

I won't tell you about the benefits of working out - you know them because you have experienced the benefits before. And you are living the unpleasant effects of not working out. Let's change that!

Okay, down to business. Here's how to get back to the gym.

1. Take Stock of Where You Are. Especially for us Boomers, be mindful of your current health, old injuries, and input from your doctor. Shape your workout to accomodate all of that. We don't have to prove anything to anybody. We just want to improve and maintain the best condition we can for who we are. For instance, I've had high-blood pressure, so there are certain exercise machines that I don't use because they'll make me dizzy (the squat machine to be specific - even though I love to muscle up that 400lb stack of weights!). My wife has lymphodema from her cancer surgery, so she has to be mindful of certain activities with her left arm.

2. Pick a Gym. Don't Workout At Home. I sold all my weights and benches sitting in the garage because it takes longer to workout due to loading/unloading the bars, etc., and it's not as safe. If there's a problem at the gym - the machine takes the brunt, not me, and I don't have to have a "spotter" workout with me. Plus exercise equipment at home will create an excuse not to go to the gym and cause inconsistency in your workouts. The closer the gym the better, for obvious reasons. We go to a very nice gym about 7 minutes away, that costs $10 per person a month. Can't hardly beat that! Check out these specials from 24 Hour Fitness which is an excellent national chain: 24 Hour Fitness - Join Today


3. Pick a Time To Go Every Day. The same time every day. It's part of making this a habit. You won't go every day, only 5 or 6 times a week, but you don't know which days you'll take off - your body will tell you that if you listen to it. In the beginning, give yourself 45 min to an hour for your workout. Later on, give yourself 90 minutes. There are a lot of ways to decide which time is best for you. For us, we hit the gym at 3:30 every afternoon. That's actually my body's slow time, but I find my workout "masks" that (I can avoid the "take a nap" feeling), the gym is almost empty before the "after-work" crowd, and the natural "high" from my workout actually turns the rest of my day into a wonderful "second day" of activity.

4. Get Some Workout Clothes. Comfortable, loose fitting, and comfortable shoes. I know the ladies want to look reasonably nice, but I choose to not stand out because I'm not there to prove anything to anyone. So you won't see me in tank tops, tight t-shirts, or even shorts. I've got a few pairs of sweat pants and large athletic shirts and I don't care if anybody notices those cut abs or powerful quadriceps rippling underneath! (Come on! You know you'll have 'em too!). Here's a place we found that has fantastic prices, with shoes up to 65% off!


5. Get a Portable Music Device. It absolutely helps you zone out and makes your workout more personal and enjoyable. My oldest son gave me a little MP3 player/FM radio. The radio is particularly useful because in my gym they have a multitude of large screen TV's and I can tune my FM receiver to the frequency they post under the various TV's and hear the program. My wife has an iPod with her personal playlist.

And here's a very cool service that lets your purchase playlists (with celebrities!) built specifically for working out:

6. Do Not Weigh Yourself. Waste of time. It will do more to discourage you than to encourage you. I weigh exactly the same I did one year ago. But I can tell you I don't look the same or feel the same. I have put on a lot of muscle mass. You guys will too. You gals won't gain as much, but the calories you burn will start to shed those pounds and you'll see those sleek strong muscles start to pop out in the mirror. If you want to measure something that's more meaningful than your weight, get a FREE BODY FAT TEST.

7. Routines To Start With. Do a whole-body workout to start with. Do all of these at relatively low weights to start with to find the weight that makes you work, but not too hard. Our goal here is to re-establish a foundational level of fitness, strength, and consistency. You are in no hurry, and are not there to impress anyone else. Resist the pressure to go all out with enthusiasm the first workout. You want to build a habit, not burn out in a week. Here's a sample routine:

UPPER BODY:
Bench press machine - 3 sets, 10 reps per set
Lat pulldown machine - 3 sets, 10 reps per set
Incline press machine - 3 sets, 10 reps per set

LOWER BODY:
Leg press machine - 3 sets, 10 reps per set
Leg extension machine - 3 sets, 10 reps per set
Leg curl machine - 3 sets, 10 reps per set

ARMS:
Bicep machine - 3 sets, 10 reps per set
Tricep machine - 3 sets, 10 reps per set

Again select enough weight that makes you work, not the maximum you're capable of, and slightly increase the weight each set until your last set on the machine is heavier than the previous two sets. Remember, the goal is to complete this full body workout every day, not max out the first few exercises and poop out for the rest of the exercise! Pause long enough between each set until you feel like your ready for the next set - usually about a minute or two. Do this routine for a 2-3 months. Pick the machines you like to use, and that work best for you. Don't hesitate to try different machines during this phase or to ask the staff to show you how to use a machine (or observe how others use it). At some point you'll find your body start to tell you that it's ready for more. Then it's time for the Intermediate routines.

8. Intermediate Routines. Now that you're getting fit, you'll find your body wants to lift heavier and spend more time on individual body parts, but you just can't do it all in one workout. Here's what you do. Split the routine.

UPPER BODY & ABS:
All the upper body exercises above, but now 4 sets, 10 reps each, with heavier weights, and adding abdominal exercises

LOWER BODY & ARMS:
All the lower body and arm exercises above, but now 4 sets, 10 reps each
You will now alternate these routines.

UPPER BODY & ABS one day, LOWER BODY & ARMS the next day. I also add 20 min of cardio a couple of times a week.This is also when you will start to become in tune with what your body is saying. Some days it will say "max it out," other days it will say "don't push it," and still other days it will say "change the order of the exercises." You'll take your days off as you need them. Once or twice a week you'll just skip a day, and find that the next day in the gym is refreshing and re-invigorating. If you do strain or injure something (short of neeeding to see your doctor), just work around it with different exercises and give it time to heal and recover, even if it takes weeks. It's at this stage you'll really start to see and feel the results. I'll never forget the day when we were taking a family hike at a State park near Austin, and I took my shirt off to enjoy the sun and my 22 year-old daughter gave me a high-five and said "Dad, I'm impressed!" That felt good to hear! This intermediate phase will probably last 6-8 months.

9. Advanced Routines. Once again, you'll reach a point of knowing you haven't reached your potential yet. It's time to split the routine one more time. You will alternate from day to day between these three routines and add cardio daily:

UPPER BODY & ABS:
6 different execises, 6 sets per machine, 10 repetitions per set
1 ab exercise, 3 sets, 20 repetitions per set

ARMS:
6 different exercises, 6 sets per machine, 10 repetitions per set

LOWER BODY:
6 different exercises, 6 sets per machine, 10 repetitions per set

CARDIO:
At least 20 min daily, exercise of your choice

Just think - at this point you'll be doing 360 repetitions each workout and 20 minutes of cardio. You will have customized your workout to choose your favorite exercises for each body part based on your own experience, and you will see dramatic results. Because I am lifting much heavier weights now than when I first started out, I always make my first set a pretty light weight so that I can warm up the muscles in the specific movement. Then I will either jump the weight up to the maximum or near maximum weight that I can can do 4-6 reps at for my second set. Then each set after that I will decrease the weight. On other days I will start with the light set, then increase the weight each set. At this point you have gained a lot of insight into your own physiology and can really function creatively in modifying your basic workout to fit your mood and physical state on any given day. At this level, you'll also begin to see that there are some incredible results that you can achieve that you didn't think of when you got back in the gym many months ago. Here's a great place for advanced items like supplements, advanced instructional materials, and some pretty cool success stories to keep you going.



10. I Have Followed This Very Regimen for well over a year now and I never want to go back to how it was before. You know what I'm taking about. And it's not just the physical appearance. It was the lack of strength and stamina and emotional and physical vigor. I don't want you to get the impression that my picture will be on the cover of Muscle & Fitness next month. But it is nice to have my wife cozy up next to me in the grocery store and squeeze my upper arm and say "your arms are so hard, and you're not even flexing!" Love her to death for the encouragement. And I see the changes in her also from her hard work. It's been a good part of the journey for us to get back to the gym. Hope I've helped you do the same.

Tim Prater
Union Thunder, Inc.