BODYBUILDING: Lessons I Learned.
AS I MEET WITH MY PATIENTS, I NOTICE THAT most people start to slow down after age 60, sometimes choosing to focus on comfort and relaxation.
But for me, 60 became a launching pad.
It was the year I decided to challenge everything I thought I knew about aging and embark on a seemingly impossible quest: competing in a bodybuilding competition.
Before you say “great,” please note that many bodybuilding competition categories exist. I chose physique to create a classic “V” body shape.
Bodybuilding, on the other hand, is characterized by bulging muscles. Think Arnold Schwazenneger.
Proving Myself – Bodybuilding: Lessons I Learned
Let me be clear: I am not chasing some youthful ideal.
My quest to whip myself into competition shape was centered on pushing my limits.
The journey continues, and I admit it is not easy.
Today, I want to share some key observations about getting in shape.
1. I Incorporate Dumbbells Into My Routine
I discovered the power of dumbbells to build muscle.
Want to get stronger?
The Centers for Disease Control recommends that adults aim for at least two weekly weight training sessions.
I often head to my local gym for my workouts. But sometimes it is more efficient to exercise at home.
I can devote the hour (round-trip) drive to the gym for more time on the treadmill or stationary bike.
But I don’t have a full home gym.
Dumbbells
Enter the dumbbell.
While my home gym doesn’t offer the full range of options, I quickly learned I could create a vigorous workout with one set of adjustable dumbbells.
Of course, proper form is critical.
When I felt off, I took a break and reduced the weight to ensure I lifted safely and effectively.
2. I Don’t Forget A Warm-Up
Cold muscles are more prone to injury.
To warm your muscles and prepare for the weights, spend at least 10 minutes doing a light activity like walking or some light cardio.
I discovered that warming up helps me mentally prepare for my exercise routine.
Moreover, I raise my heart rate (and blood flow, allowing more oxygen to reach my muscles).
Finally, a warm-up helps prepare my body for a safe workout.
Cold muscles are more prone to injury.
I spend at least 10 minutes doing light activities like walking to warm my muscles and prepare for resistance training.
3. I Use Protein As Muscle Fuel
Strength training is central to building muscle.
But any serious bodybuilder will quickly turn the conversation to protein consumption.
If I consume less protein, I will have decreased muscle mass.
A systematic review of 5402 patients showed this:
Consuming a little more protein daily (around 0.1 grams extra per kilogram of body weight) for a few months might help you build or maintain muscle mass.
This improvement seems true for protein intakes, from 0.5 to 3.5 grams per kilogram of body weight per day.
Increasing my protein to 150 grams daily (I started at 164 pounds) optimized my muscle growth during my size-building phase.
While my literature review found no protein one-size-fits-all, studies suggest somewhere between 1.2 and 1.6 grams of protein per kilogram of body weight might be optimal for muscle building.
I focused on lean meats, nuts, fish, and protein supplements.
4. I Focus on Rest and Repair
This one is hard for me.
As I prepared for the physique competition, I tended to think more is more.
But I am over 60.
More is not more.
I was careful to allow my muscles time to recover between workouts.
I always allowed at least three days to pass before returning to any given muscle region.
And I prioritized getting seven hours of sleep.
5. I Train Smart – Bodybuilding: Lessons I Learned
Many focus on the so-called mirror muscles, including the biceps.
Despite the physique competition’s focus on the back, shoulder, chest, and abs, I also made sure to target my legs.
The goal? A balanced physique.
I also stay focused on the process. While I saw quick results at the beginning of my training, I knew there would be plateaus.
My body adapted, and I accepted that phenomenon.
Final Thoughts – Bodybuilding: Lessons I Learned
I constantly challenge myself in life.
Where are my limits?
To make relatively continuous progress, I gradually increased my weight-lifting volume. Sometimes, this meant more reps, while other times, it meant heavier weights.
I also regularly changed my workout routine to keep challenging my muscles.
I remain a work in progress, striving to build a stronger and healthier me.
Please consult your healthcare provider (or other professional) for general advice about protein intake and recovery, resistance training, and diet.
Thank you for reading “Bodybuilding: Lessons I Learned.”
