Body Transformation: Mid-Life Fitness

In 2010, I saw a photo of myself during the holidays and decided enough was enough. I was done eating bad food. I was out of shape and wanted to do activities with my son Billy. I could see I had a beer belly and decided to get rid of it before next year's holidays. I immediately joined the gym with a now or never attitude.

I joined the gym in July 2010 and saw progress after six months. I changed my entire diet and lifestyle. No more beer for me. I wanted a six-pack of abs and was going to get them. I've been on a clean diet for a year now and feel totally dedicated and committed to fitness and healthy eating. I feel better about myself and have more confidence. The hard work, dedication, and commitment pays off.

You have to do it for yourself. If you do it for anyone else, you won't stick to it. You have to enjoy working out and find a program you enjoy. No excuses. If you can sit in front of a TV for an hour a day, you can give your body a workout for an hour a day.

Exercise and nutrition go hand in hand. You can't do one without the other. You ccan own the best car out there, but without fuel you're going nowhere fast. Keep a record of your training and nutrition. I analyze what I eat in at www.fitday.com. This allows you to adjust what you eat. I eat seven meals a day, seven days a week.

I was doing a lot of cardio last year, including two spin classes and kettlebell/tabata training to get my body fat down to 11 percent. This year, I thought I'd try carb-cycling, and I saw great results. My body fat was down to 10 percent with very little cardio (one spin class a week). I wanted to hold onto that hard-earned muscle. I'll continue doing spin classes and hiking on the weekends to keep my fitness up

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I perform a four-day split with rest periods at 45-60 seconds between sets. I do abs in a circuit with no rest until circuit is compete and rest 30 seconds before starting again. I run on this program for 6-8 weeks then change it up. I always do a warm-up before starting my training.

I have good will power and determination. I gave up smoking a long time ago and I don't miss alcohol one bit. If I put my mind to something I do it with no problem. Sometimes the smell of my son's pizza gets me, though.

Who knows where the future will take me. I plan to stay in the same shape and do it naturally.

BodySpace keeps me motivated by looking at people's great physiques. I'm learning more about training and nutrition with the help of Bodybuilding.com.

Anyone who wants to share information should drop me a line, or if I can help anyone on their journey, please let me know. Keep the fire burning within.

A big thanks to my wife who keeps the fridge and cupboards full with all my good food.

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