FULL BODY FAT BURNING HOME EXERCISES FOR MEN ABOVE 50 - (NO EQUIPMENT).

In today's Blog I am going to give you FOUR exercises that will contribute to a full body FAT BURNING home workout for men who are in their 50's & above, with no equipment, which makes it easier for everyone with such busy schedules. Even those who are in their 30's & 40's can go for this routine.

In this at home workout , you are only going to rest for 10 seconds between each exercise. Doing this will keep your heart rate up & your metabolism going, that will help you burn more calories and build more muscle. After you do the first 4 exercises, you will stop and rest for a couple of minutes, then do the same 4 exercises again . So, each circuit of 4 exercises to be done twice , ie 2 circuits or cycles. Would request you to watch the DEMO VIDEO ( Link provided below) very carefully and note the correct form of each of the exercises. 

This is a very intense fat burning routine and you will go out of breath doing these. It is always advisable to start this routine with low reps & only one circuit, if needed can go for 15-20 seconds of rest between exercises.This is a killer workout & only those of you who might be in better shape might need to do a fitness level adjustment to make sure you are getting the maximum work from this routine. Add more reps if you need to for each exercise because you want to get great results. If you want to make it even harder , then go for 3 or 4 circuits, instead of 2 circuits.

First Circuit = 4 Exercises :

1) Jumping Jacks : 20-25 reps.

10 seconds REST.

2) Burpees : 10 reps.

10 seconds REST.

3) Skaters : 10 reps.

10 seconds REST.

4) Bicycle Cross Crunches : 10 reps.

90-120 seconds REST 

Start Second Circuit = same 4 Exercises.

Utilise all rest duration in doing deep inhalation through your nose & exhalations through your mouth to increase oxygen flow in to your system. You can sip plain water during rest periods to keep your body hydrated.

Note : Always seek the advice of your physician prior to starting any new diet or exercise routine. Never disregard, avoid, or delay obtaining medical advice of a physician because of something you have read & watched in this blog &/or the demo video. 

For Demo Video in HINDI please watch my YouTube channel :  fitnessfun50 

For "FULL BODY FAT BURNING HOME EXERCISES FOR MEN OVER 50":  Demo Video - please click on the link provided below 👇:

https://youtu.be/zej0MJedOm8

BEST CARDIO HOME EXERCISES FOR MEN OVER 50 (Beginners).

BEST CARDIO HOME EXERCISES FOR MEN OVER 50 (Beginners).

In this Blog I am going to Show & discuss about one of the best cardio home workout for men over 50, who are basically beginners . This is a  8-10 minute cardio workout that you can do from the comfort of your home. The thing with cardio is more does not always mean better. Long cardio puts stress on your body after a period of time. Long cardio produces a hormone called Cortisol & the more cortisol your body produces, the less Testosterone is being produced. 

Benefits of Cardio Exercises :

1) Decreases :

# Daily Fatigue,

# Anxiety,

# Depression,

# Coronary artery disease,

# Hypertension,

# Obesity, etc.

2) Increases :

# Flexibility,

#Work, recreational & sports performance,

# Sense of well-being,

# Blood lipid profile,

# Insulin sensitivity,

# Glucose tolerance,

# Immunity, etc.

This is going to be a straightforward 8-10 minute cardio workout for men over 50, that can be done at home. In this cardio routine you will notice that you will be made to go up or stand & back down again on the floor to increase the intensity of the routine. Every exercise is going to be done for 30 seconds in this cardio workout. Now because this is a beginners cardio workout plan, you are going to rest for 30 seconds after each exercise.

Exercises - 1st Circuit :

(See the Demo Video by a click on the link provided in the bottom of this page)

1) Jump Squats : 30 seconds. For total leg muscles, glutes,  & core. Also increases heart rate & muscle temperature.

Rest for 30 seconds.

2) Reverse Plank Thrusts : 30 seconds. This exercise works for your glutes, lower back & hamstrings along with your entire core.

Rest for 30 seconds.

3) Butt Kicks (jogging / walking) : 30 seconds. For knee joints , front quads & full leg. If done in jogging form then also increases heart rate & body/muscle temperature thus increasing it's contraction & stretching capacity.

Rest for 30 seconds.

4) Air Bike Crunches : 30 seconds. For  upper, middle & lower abs .

Rest for 30 seconds & start the 2nd circuit.

This Cardio routine is easy to do & is more specifically designed for those of you who are beginners. I would initially want you to do 2 circuits of this cardio workout. Beginners can rest 30 seconds before hopping into the second circuit. Those who are in better shape, just jump right into the second circuit. Everyone is at a different fitness level, so make sure to push yourself as much as you can.

Note : Always seek the advice of your physician prior to starting any new diet or exercise routine. Never disregard, avoid, or delay obtaining medical advice of a physician because of something you have read & watched in this blog &/or the demo video. 

For Demo Video in HINDI please watch my YouTube channel :  fitnessfun50 

For "BEST CARDIO HOME EXERCISES FOR MEN OVER 50":  Demo Video - please click on the link provided 

below 👇:

https://youtu.be/jmKIgvLQFa8

SUGGESTIVE WEEKLY EXERCISE PROGRAM CHARTS FOR MEN OVER 50 - With Day Wise Routine Duration.

                                                                     

Muscle growth does not happen while we are working out.

At a minimum  we should never allow a muscle group to be target in a workout on two consecutive days. A rest of 48 hours to 72 hours should be given to the muscles for recovery & growth. 

Please find below SUGGESTIVE WEEKLY EXERCISE PROGRAM CHARTS with day wise tentative routine duration, 20 minutes of Warm-up & Cool Down routine has been added to each Exercise day. You can adopt any one of the charts depending on your convenience :

CHART 1 (With medium / moderate weights) :

Monday :- Chest + Abs = 50 minutes + 20 minutes = 70 minutes.

Tuesday :- Back + Shoulder = 36 minutes + 20 minutes = 56 minutes.

Wednesday :- Legs + Arms = 43 minutes + 20 minutes = 63 minutes.

Thursday :- Chest + Abs 

Friday :- Back + Shoulder 

Saturday :- Legs + Arms 

Sunday :- REST.

CHART 2 (With medium / moderate weights) :

Monday :- Chest + Abs = 70 minutes.

Tuesday :- Back + Shoulder = 56 minutes.

Wednesday :- Legs + Arms = 63 minutes.

Thursday :- REST

Friday :- Chest + Abs

Saturday :- Back + Shoulder

Sunday :- Legs + Arms

Monday :- REST.

CHART 3 (With light weights) :

Monday:- Full Body = 134 minutes + 20 minutes = 154 minutes.

Tuesday :- REST.

Wednesday :- Full Body  

Thursday :- REST.

Friday :- Full Body.

Saturday :- REST.

Sunday :- REST.

CHART 4 (With medium / moderate weights) :

Monday :- Chest + Shoulder + Back = 66 minutes + 20 minutes = 86 minutes.

Tuesday :- REST.

Wednesday :- Abs + Arms + Legs = 68 minutes + 20 minutes = 88 minutes.

Thursday :- REST

Friday :- Chest + Shoulder + Back

Saturday :-  REST. 

Sunday :- Abs + Arms + Legs.

Monday :- REST.

From the above charts you may select one that suits you.

NOTE :

# Medium / Moderate weights = Dumbbell weight with which you can do maximum 8-10 reps per set, where in doing the last two reps you must feel the burn in your targeted muscle.

# Light Weights = Dumbbell weight with which you can do maximum 10-12 reps per set , where in doing the last two reps you should feel the burn in your targeted muscle.

FULL LEG WORKOUT WITH DUMBBELLS FOR STRENGTH & MUSCLE GAIN - Home Exercises For 50 yrs & Above - (With Demo Video).

A pair of STRONG LEGS will be able to carry your body smoothly till later part of your age . It has been observed that as you gradually age your upper body becomes heavier due to decline in your activity level , at the same time your Legs become thinner & weak thus not being able to cope with the upper body weight , resulting in Knee & other Leg joint problems . Therefore it is utmost important that along with working-out for your upper body , legs should be also seriously taken care of. Legs should not look FLABBY or too thin. Your thigh & calf muscles should always be strong & in proportion to your upper body-built to give you that ATHLETE LIKE PHYSIQUE.

Lot of guys dislike training legs, may be because they probably attract the least attention. But do you want to look like as if you are walking around on toothpicks ?? If  you worked on your upper body , make sure to work your lower body soon afterwards the next day or the day after, to get proportionate & stronger legs.

SQUATS BOOST TESTOSTERONE  : Leg day has the reputation of being the most ANABOLIC, meaning building muscles from protein & nutrients, as opposed to CATABOLIC - which means to break down. ANABOLISM produces growth & differentiation of cells  & an increase in body size, a process that involves synthesis of complex molecules. It relates to raising your TESTOSTERONE & turning you into an all out man. Resistance training  is capable of increasing your TESTOSTERONE during your workout. The more of a metabolic demand your workout places on your system ( ie. more Lactic acid is produced at the same high intensity) then your increase in TESTOSTERONE will be highest. Finally, the more muscles the lifts you perform call on , the more intense & hormone stimulating they are.

The increased hormone production is also going to have a major impact on the other muscles that you may have trained yesterday or the day before, that are still very much in recovery mode. Increased testosterone does great things towards improving the protein synthesis & growth in those areas as well. So, leg day is an anabolic winner.

LEG EXERCISES - 22 minutes approx. :

A. Front Thigh (Quadriceps Muscles) : Major muscles :- Rectus Femoris , Vastus Lateralis ,Vastus Medialis & Sartorius.

1. Free Squats = 3 sets :-  1st set 20 reps  + 15 reps in 2nd. set. + 10 reps in 3rd. set. (Total=45 reps).

2. Single Dumbbell Goblet Squats = 2 sets x 10 reps / set. (Total= 20 reps).

3. Twin Dumbbells Squats = 2 sets x 8 reps / set. (Total=16 reps).

4. Single Dumbbell Goblet Squats - ISOMETRIC = 3 sets x 9 reps / set. (Total=27 reps)

Grand Total = 108 reps.

B. Rear Thigh ( Hamstring Muscles ) : Major muscles :- Biceps Femoris , Semitendinosus & Semimembranosus.

1. Forward Lunges = 3 sets x 10 reps / set. (Total=30 reps).

2.Dumbbell Hamstring Curl = 3 sets x 8-10 reps / set. (Total=24-30 reps).

Grand Total = 54-60 reps.

C. Calf Muscles : Major Muscles :- Lateral Head of Gastrocnemius , Medial Head of Gastrocnemius & Soleus .

1. Twin Leg Free Calf Raise (Slow) = 3 sets x 20 reps / set. (Total=60 reps).

2. Single Leg with Dumbbell Calf Raise = 3 sets x 15 reps / set . (Total=45 reps).

3. Twin Leg Free Calf Raise (Fast) = 3 sets x 30 reps / set. (Total=90 reps).

Grand Total = 195 reps.

Rest between every Set = 20 seconds.

Rest between every Exercise = 40 second.

Must sip sufficient plain water during rest periods to keep your body hydrated.

In all my demo videos I attempt  to explain the exercises in as much easy & understandable way as possible, with use of minimum technical terms. While demonstrating, I try to emphasis only on 3 points : The Target Part / Muscle, What is to be Done & How it is to be Done for best possible result.

For Demo Video in HINDI please watch my YouTube channel :  #fitnessfun50 

For LEG WORKOUT demo video please click on the link provided below :

https://youtu.be/n138qPPtrvY

PART 2 - HOW TO GET A FLAT TUMMY WITH 6 PACK ABS AFTER THE AGE OF 50 - AT HOME , Along With Month Wise Exercise Routine Chart - With Demo Video.

This Blog is "PART 2" of my previous Blog , titled : 

"HOME EXERCISES TO REDUCE BELLY FAT - FOR 50 Yrs. & Above Age Group (PART 1) - With NUTRITION Plan".

 

In the above blog we discussed GROUP A exercises.

In today's Blog we will try to understand the exercises in GROUP B and GROUP C , also will provide you with Month wise Exercise Routine Chart , which will guide you in achieving your GOAL in a very systematic & phased manner, which is a must when targeting the stubborn BELLY FAT & going for a FLAT TUMMY with 6 PACK ABS.

 

All the exercises in GROUP B & C are bit strenuous as compared to those in GROUP A, therefore body endurance & strength level has to be enhanced before start of GROUP B & C routine. That is the reason these 2 GROUPS are being introduced in phased manner , in stages - month wise. Never jump straight in to the GROUP B &/or C routine expecting a faster result, as it may cause major injury / other related health issues.

Full Body  WARM-UP before start of day's Exercise Routine & Full Body COOL DOWN after completion of day's Exercise Routine is a must, for minimising injury.

GROUP B (20 minutes approx) - Superset Routine :

1. V-Fold Full Crunches = 15/20/25 reps.

2. Cross Hand Bicycle Crunches = 15/20/25 reps.

3. Side Crunches = 15/20/25 reps.

Exercise No. 1 + 2 + 3 = One set round of Superset x 3 set rounds . These 3 exercises has to be done one after the other with min 5-6 secs rest or without rest to complete one set round or a circuit. Take 90 secs rest after each set round.

4. Standing Side Bends = 3 sets x 20/40/50 reps per set.

Rest between sets = 20 secs.

GROUP C (20 minutes approx) - Excess Post Exercise Oxygen Consumption (EPOC) Routine: After Burn Effect ie. the fat burning effect continues even up to 36 hours after completion of this routine :

1. Spot Sprinting = 3 sets x 20 secs / set.

2. Mountain Climbers = 3 sets x 20 secs / set.

3. Bicycle Cross Crunches = 3 sets x 20 secs / set.

4. Seated V-ups = 1 set x 20/25/30 reps.

Rest between sets = 30 secs.

Rest between each exercise = 90 secs.

Must sip sufficient plain water during rest periods to keep body hydrated.

          MONTH WISE EXERCISE ROUTINE CHART

Phase wise Combinations : For those doing full / other body parts workout thrice a week.

  

1st. Month (Combination-1) : 

Group A = Continuously for 6 days / Week (1 day's rest in a Week).

2nd & 3rd Months (Combination-2) :

Group A = Only on other body parts workout days (3 days / week).

Group B = 3 set rounds of Supersets , only on other body parts workout rest days (3 days / week). 

Rest one day in a week.

4th & 5th Months (Combination-3) : 

Group B = 3 set rounds of Supersets  , on other body parts workout days (3 days / week).

Group B = 4 set rounds of Supersets , on other body parts workout rest days (3 days / week).

Rest one day in a week.

6th Month Onwards (Combination-4) : 

Group A = Only on other body parts workout days (3 days / Week).

Group C = Only on other body parts rest days ( 3 days / Week).

Rest one day in a week.

Phase wise Combinations : For those doing only Belly Exercises for Fat shredding.

1st. & 2nd Months (Combination -1) :

Group A = Continuously for 6 days / week (1 day's rest in a week).

+ DAILY do 45 minutes of BRISK WALK.

3rd. Month (Combination-2) :

Group A = Thrice a week, every alternate day , 

Group B = Thrice a week on the days not doing Group A exercises . 

+ DAILY do 45 minutes of BRISK WALK.

4th. Month (Combination-3) : 

Group B = Thrice a week on alternate days : with 3 set rounds of superset .

Group B = The other 3 days of the week : with 4 set rounds of superset. 

Rest one day in a week.

+ DAILY do 30 minutes of BRISK WALK.

5th. & 6th. Months (Combination-4) : 

Group A = Thrice a week on alternate days .

Group C = The other 3 days of the week. 

Rest one day in a week.

+ DAILY do 30 minutes of BRISK WALK.

7th. Month Onwards (Combination-5) : 

Group C = Thrice a week on alternate days with one day's rest in between.

On rest days do 45 mnts. of BRISK WALK.

For Demo Video in HINDI please watch my YouTube channel :  #fitnessfun50 

For BELLY EXERCISES (GROUP- B & C) demo video please click on the link provided below :

https://youtu.be/aU2ysJazusA

HOME EXERCISES TO REDUCE BELLY FAT (PART 1) - FOR 50 Yrs. & Above Age Group - With NUTRITION Plan - ( with Demo Video Link ).

                                                       

 

TODAY we will discuss & see how to reduce BELLY FAT & have a flat & tight tummy for the guys in their 50's & 60's - in this Blog we will see few combination of Ab exercises to achieve your dream SIX PACK abs😊. You must have tried so many workout and nutrition plans to try and get a flat tummy , but you are not getting the results. Here, I am going to show you different effective Group Wise - phase wise / month wise combination of exercises and some eating habits to help get that flat tummy & maintain till at late age. These exercises can also be done by the guys in their 30's & 40's.

In internet,  YouTube, or any other social media sites , belly fat reduction or any other body part instant fat reduction is the most discussed and in-demand topic, there are also experts with the ready solution to it with pics of Body Builders showing alluring 6 pack Abs on their thumbnail , mentioning 5-6 exercises , that if you do for 21 days or 30 days then they assure you of losing belly fat and get a 6 pack. You just tend to fall into these traps like many others but ultimately get no results. Please note that the pics of the body builders you see in those videos have been doing hard core weight training for years with strict diet plan & measured use of supplements and a very controlled  life style. Belly fat shredding & 6 packs cannot be achieved by doing just those 5-6 exercises, they do regular 5-6 additional compound exercises with much heavier weights to attain that type of physique, they are basically very dedicated body builders & their efforts must always be respected.

Please be very clear that my Blog or YouTube Channel " fitnessfun50 " is not to transform a 50 year old into a BODY BUILDER with bulk muscle volume, but is a MOVEMENT to guide all those in their 50's or above into a physically & mentally FIT person with improved level of  ENDURANCE & STRENGTH for a very joyful & healthy life till their very advanced stage. NOT TO BE DEPENDENT ON OTHERS, BUT TO SET AN EXAMPLE FOR THE YOUNGER GENERATION.

Well let me be very frank, considering our eating habits ie. type of food we eat, climatic & social conditions, professional hazards, etc., it is not going to be so easy as few project in their channels & other digital platform. It's going to be a very tough journey, but you can definitely do it, if me at nearly 57 yrs. of age can do it , then why not you. The exercises that I will show you are a great start to help you get there, but you also need to focus on the nutrition part of it as well. 

There are many who follow very severe DIET plans with very limited exercises & also on few fat melting pills , such it has been  noticed that all these results in Vitamin & mineral deficiencies giving rise to other side effects like general weakness etc. Following such process not only results in an internal essential element imbalance but also though you may lose fat but with a sickly look, badly sunk cheeks & though you may look trimmed with your clothes on, but your bare chest & tummy gets sagging skin with prominent stretch marks. It has been always suggested to follow a balanced Diet plan with a strict continuous exercise routine. The basic funda to be - Burn More Calorie than your Calorie intake. The exercises to be selected that gives you an "After Burn Effect".

What kind of nutrition do you need to focus on ?

There are two important points to it , the first is carb cycling. As an older guy with comparative less activity level , you do not need carbs every day. What I suggest with cycling is eat complex carbs like your rice / chapati and potatoes when you are doing your workouts. You need to workout 3 times a week with your compound lifts / exercises to get all the benefits you need to get a flat - 6 pack abs after 50. Compound lifts / exercises give you a hormone boost & a metabolic boost , which are two really key things when you are trying for a FLAT BELLY.  Few assisting compound exercises to get 6 pack abs at home would be squats, dead lifts, Back Dumbbell Rows, dumbbell bench press & shoulder press, which help you strengthen your CORE. These are abs workout with compound exercises.

On the day of your abs workout at home, make sure to eat your proteins, fats & complex carbs. Make sure to consume lean protein sources, such as chicken, fish etc. or plain Greek Yogurt, cottage cheese, beans, peas, lentils, powdered peanut butter ,etc. , and your complex carbs like mentioned before , can have sweet potatoes, white potatoes, red potatoes &  many other different options as well. Also make sure to get your fats in, because fats are really good for older men doing tight regular workouts.  Olive oil, fish oil, coconut oil, are good sources of fats for you to have in your diet. Egg yolks is also great fat to eat & can also boost TESTOSTERONE levels.

On days you do not workout , you do not need complex carbs, suggest to have fibrous carbs on those days - Foods like asparagus, broccoli , green leafy vegetables. But you are still gonna combine those with your good fats and lean proteins. This is a great nutrition plan for getting tight abs after 50.

EXERCISES FOR ABS :

Myself, has divided these Exercises into 3 clear GROUPS ( A, B & C ) different combination of 2 groups among the 3 at different phases - month wise, will not only gradually increase your endurance & core strength to perform these exercises , but also start showing very effective results. As mentioned earlier , its not going to be easy, be ready for a very tough journey. Don't expect losing Belly Fat & getting 6 PACKS within months of starting. Keep in mind - BELLY FAT is the most stubborn among all in other body parts. It is very easy to accumulate BELLY FAT & most difficult to shred . Therefore it has to be tackled in a more systematic way & in stages - month by month for best result.

The 3 GROUPS are :

GROUP A - Contraction Routine .

GROUP B -  Superset Routine.

GROUP C - EPOC Routine.

In today's Blog (PART 1) will try to understand GROUP A, which can also be done by WOMEN, these are basic ab exercises . In my next Blog - Part 2, will discuss about GROUP B & GROUP C along with Exercise Routine Chart -  month wise, that need to be followed.

GROUP A (25 minutes approx) -  Contraction Routine : 

1. Crunches. = 3 sets x 12/15/20 reps / set.

2. Leg Raise = 3 sets x 12/15/20 reps / set.

3. Scissor Kicks = 3 sets x 12/15/20 reps / set.

4. Russian Twist = 3 sets x 12/15/20 reps / set.

5. Bow Plank = 30 /40 / 60 secs.

Rest between sets = 20 secs. 

Rest between Exercises = 30 secs.

Must sip sufficient plain water during rest periods to keep body hydrated.

Full Body  WARM-UP before start of day's Exercise Routine & Full Body COOL DOWN after completion of day's Exercise Routine is a must, for minimising injury.

For Demo Video in HINDI please watch my YouTube channel :  #fitnessfun50 

For BELLY EXERCISES (GROUP-A) demo video (English), please click on the link provided below :

https://youtu.be/jxSO2Nnbmk8

FULL ARM WORKOUT AT HOME FOR MEN ABOVE 50 YEARS - With Demo Video.

Decent size well toned & fat less Arms with proportionate muscle cuts enhances one's physique. We will start off withhow to shape your ARMS with Dumbbells, it's key to emphasise  the MIND - MUSCLE CONNECTION. If you can not connect your mind to the muscles involved it will always be a challenge.

In this Arm Exercise Routine , I have selected 4 TRICEP exercises , 5 BICEP exercises & 2 FOREARM exercises. The selection has been done considering your age & exercises with minimum injury risk. 70% of your arms are made of your TRICEPS. Combining it with the other exercises it becomes the best bigger arm workout with dumbbells only. When you flex your biceps , it's the developed triceps that makes it look wider & bigger. Here its more of MIND-MUSCLE connection, than weight of the dumbbells that contributes to an excellent result.

ARM EXERCISES : Total Time = 21 minutes.

A) Triceps -

1. Close grip dumbbell press = 3 sets : 10 reps per set.

2. Single dumbbell overhead press = 3 sets : 10 reps per set.

3. Elbow over head extension = 3 sets : 10 reps per set.

4. Bend over elbow side pull / extension = 3 sets : 10 reps per set.

B) Biceps -

1. Dumbbell inclined alternative curls = 3 sets : 10 reps per set

2. Standing dumbbell curls (wide) - ISOMETRIC = 3 sets: 9 reps per set (3 stage= 3+3+3 reps per set).

3. Standing dumbbell curls (close) = 3 sets : 10 reps per set.

4. Side Hammer Curls = 3 sets : 10 reps per set.

5. Isolation Dumbbell Curls = 3 sets : 20/30/40 reps per set with light weight.

C) Forearms -

1. Front Hammer Curls = 3 sets : 10 reps per set.

2. Dumbbell wrist Curls = 3 sets : 10 -15 reps per set.

Rest Period Between each Set = 20-30 secs.

Rest Period Between Each Exercise = 60 secs.

Must sip sufficient plain water during rest period to keep body hydrated.

For Demo Video in HINDI please watch my YouTube channel :  #fitnessfun50 

For ARM EXERCISES  demo video (English), please click on the link provided below :

https://youtu.be/zGOilKs5yEU

How To Develop A Muscular & 'V' Shape BACK - At Home : Exercises for 50 years & above Age group (With Demo Video).

Our BACK has the most number of muscle groups , some major muscles that defines a developed back are:   TRAPEZIUS , RHOMBOID minor & major and  LATISSMUS DORSI  . Developing thicker back muscles with a 'V' shape is not as difficult as you might think. It's all about doing the right moves consistently. For all those who are 50 years & above , now is the time to get going.

The lean muscle growth will happen if you follow a plan & stick to it with patience, its how results come. Just be sure to get proper nutrition and get 7-8 hours of sleep to maximise your hormones.

For those above 50 years of age, if you want get a bigger back you have to use light weights. Heavy weights alone will not be enough to build your best back since using them exclusively will cost you a chance to get a full contraction on your lats, a prerequisite for optimal back development. The importance of this lies in the fact that when we train with pulling exercises we tend to never reach a full contraction. Your highest effort is needed to reach a full contraction of the muscle & hold it for a split second.

Along with the light weights I have incorporated one ISOMETRIC CONTRACTION - 3 stage contraction technique, which is considered best for older men for losing fat & develop lean muscles on the target area. Peak tension in this exercise occurs in the middle of the rep whereas the tension tops out in the end of the exercise. Muscles do not grow only through progressive overload of tension. They can grow through more focused tension and that comes through a better overall contraction of the muscles targeted.

Full Body  WARM-UP  before start of day's Exercise Routine & Full Body COOL DOWN after completion of day's Exercise Routine is a must, for minimising injury.

BACK EXERCISES : Total Time = 17 minutes.

1) Romanian Dead Lift = 3 sets : 12 reps per set.

2) Single Arm Dumbbell Row = 3 sets : 12 reps per set.

3) Bent over Double Arm Row (ISOMETRIC) = 3 sets : 09 reps per set (3 stage per set : 3+3+3).

4) Dumbbell Lat Pullover = 3 sets : 10 reps per set.

5) Bent over Dumbbell Arm Burnout Row = 3 sets : 20-25 reps per set (with lighter weight).

Rest Period Between each Set = 30 secs.

Rest Period Between Each Exercise = 60 secs.

Must sip sufficient plain water during rest periods to keep body hydrated.

Back Exercise Routine Period = Thrice a Week (with min. 1 day rest in between).

For Demo Video in HINDI please watch my YouTube channel :  fitnessfun50 

For BACK EXERCISES  demo video (English), please click on the link provided below :

https://youtu.be/UL4sWuB786k

DEVELOP SHOULDER MUSCLES AT HOME : LEVEL 1 & 2 - Exercises for 50 years & Above Age Group (With Demo Video).

Bold Shoulder muscles, a well built Chest with wide Lats & a trimmed Waist gives your upper body that "V" shape.  Well built DELTOIDS (major muscle that wraps the shoulder joint) look great in everything that you wear. 

Deltoid workouts are worth the investment. Basically any upper body or core exercises involve your shoulders. Strengthening these delts will enhance your strength and ability to do a ton of different exercises & activities. Also, boulder shoulders helps with posture, so you look confident & prevent injury.

All you need is a pair of dumbbells & you will build some nice DELTS. 

As we age , it gets harder to build muscles, so to shred FAT from your targeted area and build muscle that too with lighter weights looks difficult,  in Shoulder Routine , I have  incorporated RESISTANCE / ISOMETRIC training (3 Stage) into your weekly workout program. If you put your mind to it, you will see fantastic results & build muscle even after 50 years of age & that too with lighter weights.

I have divided the shoulder routine in to two sections : 

LEVEL-1 : Basic exercises , these are same exercises as mentioned in LEVEL-2, but with much lighter weight , for first timers , to slowly gain strength , set Range of Motion , Breathing technique & develop Mind-Muscle connection. Level-1 routine to be done thrice a week , for 4 weeks. This will be of a great assistance in performing the LEVEL-2  routine with perfection & positive result.

LEVEL - 2 : Advance exercises with comparatively heavier weight & with couple of  ISOMETRIC - 3 stage resistance exercises, for those who had completed 4 weeks of Level-1 routine. Here we target the muscles with stress and resistance for their development. 

In the demo video (link provided below) though I have used dumbbells of weight 6 kgs. each, you can use dumbbells of weight with which you can do max 10-12 reps in which the last 2 reps you feel the burn in your targeted muscle.

Full Body  WARM-UP before start of day's Exercise Routine & Full Body COOL DOWN after completion of day's Exercise Routine is a must, for minimising injury.

LEVEL- 2 Exercises : Total Time = 19 minutes.

1) Dumbbell Overhead Press - ISOMETRIC ( 3 stage) = 3 sets x 10 reps per set ( 4+3+3).

2) Dumbbell Upright Rows = 3 sets x 10-12 reps per set.

3) Arnold Press (slow) = 3 sets x 10 reps per set.

4) Dumbbell Lateral Raise - ISOMETRIC (3 stage) = 3 sets x 09 reps per set (3+3+3).

5) Bent Over Reverse Dumbbell Fly (with very light weight) = 3 sets x 15-20 reps per set.

6) Side Dumbbell Contraction Shrugs = 3 sets x 10 reps per set.

7) Front Dumbbell shrugs = 3 sets x 12-15 reps per set.

Rest Period Between each Set = 30 secs.

Rest Period Between Each Exercise = 60 secs.

Must sip sufficient plain water during rest periods to keep body hydrated.

ADVANCED Chest Exercise Period (LEVEL-2) = Thrice a Week (with min.1 day rest in between).

For Demo Video in HINDI please watch my YouTube channel :  fitnessfun50 

For SHOULDER EXERCISES  demo video (English), please click on the link provided below :

  https://youtu.be/dhky5eWOZdg

LEVEL - 2 : BUILD PERFECT CHEST MUSCLE AT HOME : ADVANCED Exercises For 50 years & above age group (with demo video).

As you age you do not need to lift as heavy of weights to build muscles. This will take a toll on your body & it will be harder to recover from these workouts.

Its always advisable to have a well toned, ripped athlete like physique once you cross 50 years of age for better agility & body flexibility, this will also keep you much more active even at later part of your age . For targeting bulk muscles, as you would have aspired in your 20's & 30's, you need to lift heavier weights & follow much different diet plan , which may lead to increase in body fat later when your activity level will go down with advanced age, also at this age you will risk irrecoverable injury.  Through the years of your life your joints have already taken much wear & tear , now if you plan to lift heavy weights , imagine in what condition they will get into . You need to Listen to your BODY.

As we age , it gets harder to build muscles, so to shred FAT from your targeted area and build muscle that too with lighter weights, you have to incorporate RESISTANCE / ISOMETRIC training into your weekly workout program. If you put your mind to it, you will see fantastic results & build muscle even after 50 years of age. 

When ever at any stage , you are not feeling right in an exercise you are doing , may be you should not be doing it.

In LEVEL -2 chest exercises I have incorporated few 3 stage contraction exercises, that something most people do not do - ISOMETRIC CONTRACTION. These are great for loosing fat , strength building  & time under tension. ISOMETRIC routine are great for older men . This will help you build muscles without putting more damage on your joints. Also , this helps you to build muscles with  lighter dumbbell weights (have to use bit heavier weights as compared to used during LEVEL-1 exercises) .

The LEVEL - 2, Chest Exercise routine to be started after completion of at least  4 weeks of Level-1 (Basic) Chest Exercise routine.

The Level - 2, Exercise Chart :  (9 exercises for 30 mnts.). Warm up & Cool down exercises are to be done at the start of the Day's Exercise Routine & after completion of the same routine ,respectively. 

1) Push-ups : 3 Sets = 10 reps per set.

2) Inclined Push-ups : 3 Sets = 10 reps per set.

For better result  may do 1 set of Floor Push-ups (10 reps) , then immediately do 1 set of Inclined Push-ups (10 reps) - provided your body permits, then take 20 secs rest & repeat similarly the 2nd & 3rd sets.

3) Dumbbell Press (Isometric): 3 Sets = 10-12 reps per set (3 stage=4+3+3 / 5+3+3 / 5+3+4)...See demo video.

4) Dumbbell Fly (Isometric) : 3 Sets = 10 -12 reps per set (3 stage=4+3+3 / 5+3+3 / 5+3+4)....See demo video.

5) Dumbbell Over Head Pull-over : 3 Sets = 10 reps per set .

6) Twin Dumbbell Press : 3 Sets = 10 reps per set.

7) Standing Single Dumbbell Raise : 3 Sets = 10 reps per set .

8) Dumbbell Pectoral Fly : 3 sets of Low fly + 3 sets of Mid fly @ 10 reps per set.

9) Decline Push-ups : 3 sets = 5-8 reps per set.

Rest Period Between each Set = 30 secs.

Rest Period Between Each Exercise = 60 secs.

During rest periods go on sipping plain water to keep your body hydrated.

ADVANCED Chest Exercise Period = Thrice a Week (with min. 1 day rest in between).

For Demo Video in HINDI please watch my YouTube channel :      fitnessfun50 

For  CHEST EXERCISES - Level 2, demo video (English), please click on the link provided below :

   

https://youtu.be/RrLOtCiQzFE