Finishing Strong!: Strength Training for Old(er) Guys - Softcover

Marinella, Ron

Softcover

ISBN 10: 0999349007 ISBN 13: 9780999349007

Publisher: Allamo Publications, 2018

Synopsis

Sarcopenia!! Science’s name for the culprit that steals our muscle. It is said that, unless we work at it, our muscle mass peaks when we hit 35 or so and starts a downward trend picking up speed in our 60’s and 70’s—leaving us with half or less muscle than we had in those good old days. Not only that; our bones deteriorate, fat mass increases, and the spine compresses. The $64,000 question is, “Can this terrible trend be reversed?” The short answer is YES! In recent years, virtually the entire medical community has gone from telling seniors, “don’t do anything to hurt yourself” to “include resistance training in your exercise routine.” The primary objective of this book is to convince the senior-aged man (60-90) it is not too late to recover a good deal of that lost muscle and have some fun at the same time. This book is designed to provide a base of knowledge leading to a personal routine of nutrition and strength-building to set the senior on the road to restoring muscle and, in doing so, better health. The book is divided into six parts plus appendices. Part One (Don’t Believe Everything You Read). The first three chapters are designed to dispel the idea that the science is settled. There has been, and still is, a vast amount of irrelevant or incorrect information in print and on the internet in the fields of fitness and nutrition. And, yes, it takes that many chapters. Part Two (Body Basics). Chapter’s 4 and 5 discuss body composition, muscle, fat, etc. and the physiological systems involved in exercise and muscle development. Chapter 6 goes deeper into energy’s role in muscle performance. Part Three (Weight Management Basics). Chapter 7 addresses everyone’s favorite topic, the desired body weight, and the energy balance to get there. Much of the discussion centers around the concepts of the Basal or Resting Metabolic Rate and other components of the Total Daily Energy Expenditure (TDEE), i.e. calories burned. Chapter 8 discusses the MET, Metabolic Equivalent of a Task (personal activity). Part Four (Getting Started). Chapter 9 discusses common fitness-related measurements and the one’s you should consider. Chapter 10 is all about setting specific goals. Next, if you haven’t decided already, Chapter 11 will help you decide where to train. Part Five (Get to Work). These chapters will help you choose exercises and programs you may actually enjoy, and won’t quit in three weeks. Chapters 12–15 are designed to help one choose approaches, exercises, and mediums for a personal program. Chapters 16–24 address specific exercises. Chapter 25 presents some ideas on developing one’s own program, and Chapter 26 discusses my personal experience with a unique High Intensity Interval Training program for those who want to spend as little time as possible in the gym and still build muscle. Part Six (Nutrition) addresses just about anything a senior man in training (or not) might consume, including food, drink, and supplements. Chapters 27¬¬¬–29 focus on basic nutrition choices helpful in a senior’s quest for strength and health. Absorb these basics and never look at a diet book or article again. Chapter 30 discusses some common supplements that lifters use to help in training and sustain their gains. Appendix 1 contains Endnotes and References to the sources of studies and suggested readings and websites, including the complete internet address (URL). Appendix 2 contains blank forms that may be useful in developing goals and programs and tracking progress and Appendix 3 contains a list of Microsoft Excel spreadsheets available on the website for your personal use, including more complete and more useable versions of all the forms in Appendix 2. This book is offered as an eBook, and paperback. Those purchasing the paperback can purchase the eBook at a very nominal price. Besides the benefit of portability, the eBook version has hyperlinks providing quick access to referenced documents and websites.

About this title

About the Author

Ron Marinella has absolutely no certifications in the world of fitness or nutrition. He doesn't own a gym and his cooking skills are limited to barbecuing and pasta dishes; and maybe an egg dish or two. And he has never written a book, at least not for entertainment purposes.

On the other hand, he has written dozens of reports and manuals throughout his career as a management and technology consultant; and he has decades of experience as a weekend athlete (average, at best). He also likes to think he is well-qualified in researching complex topics and translating findings into layman's terms, having done so in his working and personal life for most of his adult years.

He exhibits a curiosity in all things, and particularly, all things fitness and health. He likes to research a topic until he finds answers to his questions or concludes there may not be one. Fitness and nutrition are broad areas with much disagreement and controversy, well suited to his interests and personal goals.

Retirement allowed him to replace his weekend warrior fitness routine with more regular exercise, including; jogging, resistance machines, dumbbells, and, of course, golf. But, it wasn't until he began lifting free weights, particularly barbells, in a serious manner, that he discovered the true secret to keeping fit and restoring lost muscle.

Ron Marinella hit 70 in 2016. He resides with his wife Connie in Rancho Mirage, California. He hopes you will find his writings beneficial and entertaining.

Please visit his website at finishingstrong.blog/.

From the Back Cover

BENCH, SQUAT, LIFT YOUR BODYWEIGHT AT 70? WHY NOT?

This book is a comprehensive and practical guide for seniors to plan and execute personal goals, diet and workouts, and make sound decisions to restore the pounds of muscle lost in the decades after 40.

By following the principles in this book, you will:
·Evaluate nutrition and fitness advice with a healthy skepticism
·Use measurements that really count
·Lose dangerous fat and regain pounds of muscle
·Enjoy your new habit of simple pleasurable eating
·Look better--Feel better--Be better

TOO OLD? NO WAY!

Find the best exercises for old(er) guys.
You might be surprised!

Like so many seniors, the author spent his adult working life at a desk and attended way too many business lunches and dinners. Retirement allowed him to replace his weekend warrior fitness routine with more regular exercise. But it wasn't until he began lifting free weights that he felt the muscle and strength of a much younger person return.

Ron Marinella hit 70 in 2016. He resides with his wife Connie in Rancho Mirage, California. He hopes you find this book informative, practical and entertaining.

Complete with eBook version and access to Microsoft Excel spreadsheets and forms to help you set fitness goals, track progress, and plan your diet.

Visit finishingstrong.blog for more information.

Edition details

• Publisher: Allamo Publications
• Publication date: 2018
• Language: English
• ISBN 10: 0999349007
• ISBN 13: 9780999349007
• Binding: Paperback
• Number of pages: 282