Fitness for Fat Guys Over 40

Originally, I was going to do Fitness for Fat Guys Over 40 as an ebook. I decided, however, that if I just put it up on the web, it would be more accessible for everyone, and I could link to articles with additional information

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So I now have it up at my Information Dojo web site. I still have several chapters to put up, but the general information on sticking to it after age 40 and on jogging is up.

If you've ever had problems sticking to an exercise program, the tips you need are at that site. Just free. No membership necessary.

Fitness for Fat Guys Over 40

I've left up the info on this page that gives you an introduction to what's on the other site. I'm telling you, it is the exercise program for those that have never stuck to fitness. It will help you.

Daddy, is there a baby in there?

I didn't make that question up. Leilani really asked me that. My reaction has prompted her to continue asking.

I've been watching what makes people stick to diet and exercise plans for a decade now. I live in a Christian community, so I get lots of chances to observe how they've succeeded.

There is many things that help a person stick to a commitment they've made. The method that works best varies from person to person and from age to age. What keeps a 48-year-old motivated to be fit is not the same as what keeps my teenage sons motivated.

The following excerpts are to get you excited about my recommendations. I know I am. It is the product of decades of love for health and fitness.

Excerpts

That Good Feeling Is Your Friend

This will not only help you get in shape. It will help you relieve tension. It will lower your blood pressure. It will put good chemicals in your body that will make you feel better about yourself.

Unless you're a man. If you're a man, you're going to overdo it. …

If you're a man, that feeling of wanting to do more is your friend. Don't do it! Don't scratch that itch! Don't make it go away! Progress slowly, keep it easy, and keep feeling anxious to do more!

The 20-minute Rule.

Keep your heart rate over 120 beats per minute for 20 minutes, and your cardiovascular system ("heart and veins," your ability to pump blood and process oxygen) will improve.

No rule like that is ever true. Do you really think there's some magic difference between 19 minutes and 20? Will your cardiovascular system not improve if you raise your exercise level to 10 minutes per day when you used to do zero?

Finding Time for Fitness

Take your wife out for a walk.

Use your guilt. The next time you eat too much at a restaurant, let your guilt motivate you to do something about it.

No, don't admit your guilt!

Get romantic instead. Tell your wife you'd like to hold her hand and walk and see the city.

The Major Muscles

The major muscles are sweet. They affect all the other ones. Exercising the major muscles gives you double returns because it makes your other muscles grow, too.

Quadriceps (Thighs)

I've never found a fun way to work these. Squats are best, and I hate squats. …

One nice thing is that there are a lot of versions of squats.

Jeshurun's Torture Chamber

A few years ago the Christian community of which I am a part got an older man named Jeshurun-retired age-to run us through his workout plan.

He wore us younger guys out. We called it "Jeshurun's Torture Chamber."

However, he also taught us to do a version of squats that was easy on the knees.

Gaining Muscle to Lose Fat

People have been saying that growing muscles is a weight loss plan because every pound of muscle burns 50 calories per day.

That's nonsense.

Give Yourself a Knee Alignment

You may have noticed that your kneecap ("patella") is not connected to any other bones. It moves around in a groove in your femur and tibia. … It's completely encased in the tendon of your quadriceps …

Because most of us do almost all our weight-bearing with our legs straight or almost straight (as in walking and running), the quadriceps tends to be stronger in its upper and outer heads. The inner and lower heads are exercised when our legs are bent.

That misalignment of strength tends to pull our kneecaps outward, leading to tendonitis that shows itself in pain all around the kneecap or down inside the knee.

There's a lot of emphasis now on core training. It's a good idea.

I got this from a friend who uses kettlebells. It's an exercise he particularly liked, and it's very good for strengthening the lower back and shoulders. You need something with some weight to do this with.

I never bought a kettlebell. They're fun, but like most other things, people don't continue with them. They give up after it loses its novelty.

Don't Underestimate Your Butt!

Your gluteus maximus is what separates you from a chimpanzee (among other things, like body hair).

People don't realize all the things their glutes do. They are stabilizing muscles, and it's important that they're strong.

[This comment about glutes goes with an exercise in the book that begins with …

You're going to look dumb doing this, but it's a GREAT exercise.

On Getting Results

No form of exercise has ever made the sort of noticeable difference in the mirror that exercise did. Within two weeks I could look in the mirror and tell I was stronger. I keep telling myself I'm going to find another log some day.

Okay, if I've piqued your interest. The web pages are at informationdojo.com.

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