Image Source: Wikimedia Commons
1. Anti-Snap Technology
Bodylastics bands have a “woven super strong inner cord” that prevents you from stretching their bands to the braking point. This innovation is so well made you don’t even know the cord is inside the band until you stretch the band too far and it stops. I like this safety measure.
2. Resistance Poundage On The Aluminum Clips
You don’t have to just rely on the colors of the bands. You just look on the clip and see the resistance poundage; e.g. 5 lbs.
3. The 3 And 5 Pound Resistance Bands In The Sets
These 3 and 5 pound resistance bands make it easier to make gains using small increments. I had a different band set that lacked the smaller increment poundage making it more difficult to increase resistance. You had to make jumps of 20 pounds instead of 6 and 10.
4. Workmanship Of The Bands
These bands are built to last a long time. Even the 3 pound bands are quite durable. I had another band system where the 5 pound resistance bands kept breaking.
5. The Educational Component Of Bodylastics
They send you 2 DVDs that give you extensive information about the many exercises you can do with Bodylastics along with some workout routines. You can go on YouTube and find many exercises demonstrated by people from the company and from happy customers who do demonstrations of their band routines on their own YouTube videos.
6. The Accessories (handles, door anchors, leg attachments)
These are all durable, quality accessories. I like that you can use the leg attachments for handles too. You can use them for Hammer Curls, Triceps Extensions, Lat Pull Downs and other exercises as well as for an array of leg exercises.
7. The bag the bands arrived in
Even the bag the bands arrived in is excellent. I bought the 404 pounds set and got a bigger bag than I would have with the smaller sets. I bought the largest set because I’m in the Philippines and I wanted extra bands in case one broke. It can take 2 to 3 weeks for shipments to reach me where I live. That bag is as durable as a well made gym bag. It would be easy to carry it on a plane or to take it anywhere.
8. A Portable Gym In A Bag
The Bodylastics info states you can do 140 exercises with the bands. I think you can do more. I like that I can do Lat Pull Downs, Triceps Press Downs, Hamstring Curls, Curls in the prone position and many other exercises I’d need to use expansive equipment to do. I like that I can exercise my muscles from many different angles.
9. The Bands Are Fun To Work Out With
I have never enjoyed working out more than I do with my bands. I was so impressed with these bands that I bought my father-in-law a set, and he loves them too. I bought another set for a friend I use to work with in North Carolina. He’s an imposing looking guy with gigantic, upper body, muscle mass at 6’6″ and 280 pounds or more. He’s lifted weights all his life. Now he uses the Bodylastics bands more than his weights because, like me, he finds the bands fun to work out with.
A final point. You pay a little more for Bodylastics Band Sets compared to other band sets, but you get a lot more for your money.
I got your message last night and sent an email back to you. It must have gone into your spam folder. This info is yet another motivator for older men to do resistance training for their legs. Thanks for sending it.
Conclusions of a study on lower limb muscle mass and visceral fat: “Skeletal muscle mass especially lower limb muscle mass negatively contributes to visceral fat mass in healthy men. Therefore, maintaining lower limb muscular fitness through daily activity may be a useful strategy for controlling visceral obesity and metabolic syndrome.”
Thanks to your repeated attempts to use the other form that you couldn’t tell if the message got to me, I installed a better comments form that let the sender know the message went through. Thanks again for this important info. It’s also timely for me. I recently decided to expand my leg routine. I might expand it a little further.
I used to eat peanut butter every day. Because its protein content is low compared to meats and fish, I ate a lot of peanut butter. I ate a lot of it too because I like it and it’s inexpensive. I liked the fact it has zero cholesterol, though eating less cholesterol may not be as beneficial as once thought.
When I say ate a lot of peanut butter, I’m understating. I gorged myself on peanut butter. I’d often have a tablespoon of it in the morning and before a workout or anytime I felt like a quick snack. I’d eat an average of two sandwiches a day with globs of peanut on the sandwiches. I’d say almost a half inch high.
Why didn’t I get overweight?
Because I do a lot of walking and because I was working out for about 2 hours 3 times a week. I know. My workouts were too long. I have fixed that, but back to the peanut butter.
You know that old saying “Too much of a good thing?” That was my problem with peanut butter until I had an ah ha moment.
I read some research that discovered if you eat a lot of saturated fat, your body stores more fat around your stomach and you have less muscle mass (even if you are not overweight), and if you eat less saturated fat, you have more muscle mass and less belly fat.
After I read that research, I checked the label on my peanut butter jar. Holy crap! 15% saturated fat! That finding was a revelation to me. I realized why I had some stubborn body fat on my stomach that I couldn’t completely rid myself of even when I dropped weight and became near skeletal. My overzealous consumption of peanut butter was undermining my workout results.
I cut back on it to twice a week with a normal spread on my sandwiches. I substituted more chicken and tuna fish in place of the peanut butter. I lost 8 pounds in a few weeks, even though I’m not overweight, simply from eliminated most of the saturated fat from from my diet. I have less body fat, and I believe in the following weeks I’ll lose more just from eating less peanut butter.
I don’t know if I’ll lose enough body fat to come remotely close to my six pack of yesteryear or to get a flat, youthful stomach. Age-related body fat may be stronger than my efforts. My body might just naturally accumulate body fat in the abdominal area like many people. My success could be limited by my genetics. But, so far so good.
Image credit: http://www.publicdomainpictures.net/
Published on May 30, 2012
Frank is candid about today’s fitness competitors and he provides tips on how you can achieve the body you’ve always wanted. For more fitness news and information check out our website http://www.efit360.com. And for behind the scene fun, pics and giveaways like us on http://www.facebook.com/EFIT360?sk=wall and @efit360 on twitter!
Frank Zane (born June 28, 1942 in Kingston, Pennsylvania) is an American former professional bodybuilder and teacher.
Zane received a B.Sc (Bachelor of Science degree) in Education from Wilkes University in Wilkes Barre, Pennsylvania in 1964. For 13 years, he taught mathematics and chemistry while living in Florida and California. He also taught mathematics in Watchung Hills Regional High School, NJ, circa 1967 for two years. He also Later he earned a B.A. (Bachelor of Arts degree) in psychology from Cal State LA in 1977. Finally, he was awarded a Master’s degree in Experimental Psychology from Cal State SB, California in 1990.
Zane is a three-time Mr. Olympia (1977 to 1979). His reign represented a shift of emphasis from mass to aesthetics. Zane’s proportionate physique featured the second thinnest waistline of all the Mr. Olympias (after Sergio Oliva), with his wide shoulders making for a distinctive V-taper. He stood at 5’9″ and had a competition weight of 187-195 pounds when he won Mr Olympia (He weighed over 200 lbs when he competed in the 1960s). Zane is one of only three people who have beaten Arnold Schwarzenegger in a bodybuilding contest (1968 Mr. Universe in Miami, FL) and one of the very few Mr. Olympia winners under 200 pounds. Overall, he competed for over 20 years (retiring after the 1983 Mr Olympia contest) and won Mr America, Mr Universe, Mr World and Mr Olympia throughout his illustrious career.
He has written many courses and books about bodybuilding. In 1994, Zane was inducted into the 1st annual Joe Weider Hall of Fame. He received the Arnold Schwarzenegger lifetime achievement award at the 2003 Arnold Classic for his dedication and long-time support of the sport. He was given the nickname “The Chemist” due to his Bachelor of Science degree and, as he puts it: “Back in the day I took a lot of supplements and tons of amino acids. Still do. But back then it was pretty unusual. That’s how I got the nickname The Chemist.”[this quote needs a citation] There was also a perception that his nickname was given because he was very scientific in reaching his peak on the exact day of competition, year after year.
- From Wikipedia
I could see how some older man might not want to engage in physical activities like they did when they were young men and had more testosterone and energy in their gas tanks. I could see how athletes might just want to take it easy after years of competing at their maximum best and sustaining many injuries and just want to live out their lives minus any more physical exertion.
I’ve heard of bodybuilders doing that. They have their moments in the glare of the bright lights of professional bodybuilding, get a little blinded by that light, and eventually leave that world where many have put everything on the line in pursuit of the greatest physiques at any cost, where some have ruined their health, where some have died young.
For men who were never athletes or bodybuilders, I cannot understand how they could become less inclined to exercise when they got older unless their health became impaired. I’d think they’d be more motivated to exercise and protect their aging bodies and derive the many benefits of working out; the most important being a better chance of holding onto their independence that so many older people lose.
Perhaps you are like me. I have never been more motivated to work out than I am now nearing my seventh decade of life. In my younger days, I wasn’t as consistent with working out, though I always did some form of exercise, if only taking walks and doing sit ups and push ups. Trying to build or preserve muscle mass wasn’t as critical to me. Sarcopenia wasn’t hovering around me like a vulture just waiting to eat away more of my muscle mass if I got lax.
You may know the loss of muscle mass is linked to the loss of independence. Ever hear of all those seniors who fall and cannot get up? They got taken out by sarcopenia aka age related muscle loss. I don’t want to be one of those casualties of living longer. The pitiful image of being unable to get up from the floor is one of the many motivators that make me more gung ho about working out now than at any other time of my life. I also enjoy working out like never before. It makes me feel more vital. It gives me more energy. And it makes me feel like a kid again when I see a little progress.
If you worked out as a teenager, you know what I mean. The first time you saw your pecs expanding and your biceps bulging was an incomparable thrill, almost like a miracle. I get that same feeling now despite the fact it’s harder to pack muscle on my chest and arms.
I remember my first set of barbells. York Barbells. And working out in a barn in Massachusetts where I grew up. I remember taking Bob Hoffman Protein Pills and reading Perry Radar’s Ironman magazine where you got the best no nonsense information on building muscle. I remember as a teenage ectomorph gaining enough muscle mass that people at the beach stared at my muscled up physique. For a skinny kid, that was kind of cool.
Too bad I didn’t hold onto that and the six pack I had back then. I’ll never get that chiseled stomach back. Speaking of beaches and skinny kids, I remember those Charles’s Atlas ads about the skinny kid who got sand kicked in his face by a bully who stole his girlfriend. The skinny kid took the course, got his Atlas body, beat up the bully and got the girl back. That was great advertising. You get the Atlas body, the pleasure of kicking a bully’s butt, and a girlfriend just by taking the course. What more could a teenager boy ask for?
I remember when candy bars were gigantic compared to the size they are now; when a bottle of Coca Cola cost a nickle; when Ted Williams was cool; when Edsel cars went bust; when a Hudson Hornet was one of the coolest cars you ever could see; when Bridgette Bardot was the most beautiful woman on the planet; when nobody was on drugs; when spree shooters were practically unheard of except in gangster movies with actors like Edward G. Robinson, George Raft and James Cagney; when dental work hurt like hell; when Doo Wop Music was everywhere; when music was played on 45 records; when women rarely got drunk or swore; when Little Richard sang Tutti Frutti; when a girl from New Jersey who said we’d get married someday left me for a guy who went to Rutger’s university; when I said screw this and went into the military before the draft took me away. Some of those days I miss. Some I don’t. And just like when I was a teenager pumping iron in that barn, even in the winter, in the winter of my years I’m still working out and loving it.
Never give up.
P.S. You see that car in the photo? You might know it’s a Hudson Hornet. I loved the black ones I use to see a lot where I grew up.
Image source: Wikimedia Commons
Many men neglect their calf muscles in their workouts. Other than for aesthetics, you never read of any reason to develop these muscles. The calves are comprised of two muscles, the gastrocnemius (the two diamond-shape heads) and the soleus (the flat muscle beneath the gastrocnemius) that are stubborn when you try to make them bigger. Unlike the pumped up pecs and the bulging biceps favored by many, calf muscles don’t get any love.
Calf muscles are usually resistant to a few sets of calf raises two or three times a week. You can train them hard, even to failure, and see meager or zero results for your rigorous efforts compared to other muscles like the biceps that develop easily and grow fast. Supposedly, you need to blitz the calves with 12 sets a week to force some growth out of them. The reasoning for this high volume strategy is that the calves get so much stimulation from walking and standing that it takes a lot of extra work to coax them to grow.
They get enough stimulation with squats, some claim. That may be true, but I don’t think squats work them enough; I’ve never seen squats described as an effective calf building exercise. Squats certainly do not blow up the calf muscles.
“In France, a study of 6265 persons 65 or older found an inverse correlation between calf circumference and carotid plaques.”(Wikipedia) That suggests weaker, smaller calf muscles might have other vulnerabilities for an older man. It leads me to believe pumping addition blood into your calf muscles is a good, protective measure for men past age 50, whether their calves grow bigger or not.
I think stronger, exercised calves, the underpinnings of the legs, support the body better. I think elderly people with stronger calves are less likely to fall and injure or *kill themselves.
Then there is the “Calf Muscle Pump (CMP),” the secondary heart. It’s function is to pump blood back up into the body. If the CMP weakens, blood circulation is impaired, which can give rise to various medical conditions. Leg ulcers and Deep Vein Thrombosis, swollen legs, to name a few.
As older men with bodies that don’t work as well as they used to, I think we should keep our Calf Muscle Pump primed by exercising our calves with calf raises and daily walks to keep our blood circulation sound. As with pecs and biceps, I think we should show our calf muscles some love.
*In 2010, about 21,700 older adults died from unintentional fall injuries. Source: Centers for Disease Control and Prevention
Image source: wpclipart.com
I once read you should exercise your leg muscles as much as you exercise your upper body muscles. I never took that advice. I always found it more fun doing upper body exercises. I’d do a few sets or leg extensions or squats, and I have always done a lot of walking. So I thought I did enough for my legs without adding additional leg exercises.
The exercise choices are less for the legs. Take the calves, maybe 2 or 3 weight bearing exercises if you include donkey calf raises? They are not like the arms which have many more exercises you can do to build them up, and you can work them from more angles if you use resistance bands.
I have decided to work my legs more than I ever have in my life. You might ask why would a 69-year-old man be doing more exercises for his legs? What’s the point? A few sets of squats and some calf raises should be enough.
My twilight motivation is the fact sarcopenia, or age-related muscle loss, takes a huge toll on the legs. I have noticed it’s much harder for me to build up my legs at my age then when I was a young guy. And my legs are a bit thinner even though I’ve been exercising them.
You ever seen senior bodybuilders? Ever look at their legs? If you compare their legs to younger bodybuilders, you will notice the senior bodybuilder’s usually don’t have as much muscle mass in their legs. Sarcopenia. This demonstrates to me how hard the legs get hit by age-related muscle loss.
The loss of leg muscle mass, relentless if unchecked, could get so bad you could lose your balance easily and have trouble rising out of a chair. It might even cause you to lose your Independence. Legs that have thinned out from muscle loss might even hasten your death.
Because of these considerations, I am going to start doing more leg work. I believe all old men should.
COPD, or chronic obstructive pulmonary (PULL-mun-ary) disease, is a progressive disease that makes it hard to breathe. “Progressive” means the disease gets worse over time.
COPD can cause coughing that produces large amounts of mucus (a slimy substance), wheezing, shortness of breath, chest tightness, and other symptoms.
Cigarette smoking is the leading cause of COPD. Most people who have COPD smoke or used to smoke. Long-term exposure to other lung irritants—such as air pollution, chemical fumes, or dust—also may contribute to COPD.
The third-leading cause of death in the United States, COPD claims about 134,000 lives annually, according to the American Lung Association. COPD describes a group of progressive respiratory conditions that include emphysema and chronic bronchitis.
“Physical activity is a ‘medicine’ that will improve your general condition as well as COPD.”
- Dr. Cristobal Esteban
COPD Walking Study Team Leader
I just read research where a mere 2 mile walk can decrease hospitalizations from the third leading cause of death in the USA – COPD.
That’s a small investment of time for the hope of improving a life-threatening, medical condition.
You cannot go wrong by exercising. I see more benefits backed up by studies all the time.
If you are over 50, you can improve your quality of life immeasurably by exercising or working out a few times a week with as little as 20 minutes of you time on those days. You will never feel as alive and vital as exercise makes you feel.