Stayfitaf

Staying Fit at Fifty

31/12/2023

https://stayfitaf.com/new-year-new-me-fitness-after-fifty/

2024 New Year – New me? New fifty something me? Or renewed fifty something me? We have a choice. We could show our maturity by giving in to the ravages of old age. We could decide that basking in old glories is the low risk way to go. We can line up all of our […]

07/11/2022

https://stayfitaf.com/getting-fit-after-50/

A mate asked me – I’ve got to do something about this. He patted his mid-section and clearly he was carrying a fair bit of weight. What do I need to do, how do I get fit after fifty? We were on a short car journey. I tried to sum everything up in one or […]

23/10/2022

https://stayfitaf.com/focus-on-abs-a-worthy-goal/

Maybe it’s my internet feed, but all I seem to see these days are articles about how to develop fabulous abs. I read yesterday that the ab fascination is all Brad Pitt’s fault. In 1999 Brad starred in the movie Fightclub a story of disenfranchised men who set up an underground bare knuckle sub...

07/10/2022

https://stayfitaf.com/mini-cut/

Right, let’s have a mini-cut and by giving it a name make it a thing. An objective. A SMART Objective. Specific, Measurable, Achievable, Relevant and Time bound. I am going to take my diet into calorie deficit, in order to lose 2kg / 2% body fat before 28th October. Easy. Basically it should be ea...

02/10/2022

https://stayfitaf.com/dips/

I have rediscovered dips. Dips are ace. I thought they were consigned to the past after tearing my pec but mother nature in all her ingenuity has knitted together tendons with ligaments in a strange cord from my chest to my bicep and now dips are back on the menu. Other than dipping bars it’s […...

25/09/2022

https://stayfitaf.com/only-human/

I might have messed up. Having escaped major holiday damage over the summer, I went for a few days in Italy and this one seems to have caught up with me. I went mid week, arrived back in time for the bank holiday and decided to put off properly controlling my diet until back to […]

06/09/2022

https://stayfitaf.com/triathlon/

Three sports rolled into one. With a fourth silly sport added – the sport of getting changed quickly! Oh yes, and you get the opportunity to wear an outrageous, figure-revealing jumpsuit! It’s Triathlon time where I live and that means loads of excitement and a good opportunity to over train and...

04/09/2022

https://stayfitaf.com/muscle-growth-science/

Hiya, a load of very clever people who know lots about training, last year wrote a paper – catchily titled Resistance Training Recommendations to Maximise Muscle Hypertrophy in an Athletic Population. I didn’t read it but watched a summary on YouTube. I know it sounds a bit slack letting some...

14/08/2022

https://stayfitaf.com/week-33/

Chest Incline DB press 16,16,16,16,16 – 65% 1RM BES 6 x Push Ups, 6 x Sit Ups Incline Flyes 16,16,16,16,16 – 65% 1RM BES 6x Push Ups, 6 x Sit Ups Close Grip Bench 16,16,16,16,16 – 65% 1RM BES 6 x Push Ups, 6 x Sit Ups 4,8,12,16,12,8,4 Devil Press, Russian Twists, Decline Press Ups, […]

07/08/2022

https://stayfitaf.com/week-32/

Session1. Chest and Triceps DB Flat Bench 10,10,8,8,6 (increase load) Last set drop to DB’s 60% x 10, 40% to failure Between Each Set 6 GHD Sit Ups Incline Bench Press 10,10,8,8,6 Last set drop to DBs 60% x10, 40% to failure B E S 6 GHDs DB Skull Crushers 10,10,8,8,6 Last Set drop to […]

31/07/2022

https://stayfitaf.com/week-31/

Session1. Chest and Triceps These are not as complicated as they look. Build load on DB and then on last set -swap to bar to take 2 drops. Top Tip – work out the weights you are going to need first! DB Flat Bench 10,10,10,10 (increase load) Last set drop to Bar 60% IRM x […]

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