Over 40 Amateur Of The Week: Try This On For Size!
I first became interested in training when I was 18. Throughout college, I hit the gym before going to class. I often arrived before it opened so that I could take advantage of every minute and still make my 8 a.m. classes. I wasn't informed back then and mainly followed workouts I read in magazines. I knew nothing about nutrition or cardio. I thought it was all about the weights, and that is all I did.
After more than a decade without much progress, I hired a personal trainer. I was in my early 30s and he taught me about training intensity. He showed me how to push beyond my comfort level and gave me an introduction into eating for size. Until then, I never grasped the concept of eating to grow.
A few years later, I hired a second trainer, IFBB pro Derik Farnsworth. Derik helped me take my training to the next level and introduced me to competitive bodybuilding. At age 33, I dieted down for my first bodybuilding competition and placed second in the bantamweight class of the Pacific USA Naturals. I competed again a few years later and took first place in my category at the NPC Border States.
I was happy with my results, but knew I could take my physique even further. The gym was always my passion. At age 38, I quit my corporate job and entered the fitness industry in-depth. I'm now a personal trainer dedicated to sharing my passion with others. As a trainer, I'm able to increase my dieting and training knowledge and bring my physique to a high level. I apply the knowledge to my client's goals.
I prefer to work on a five-day split for weight training to give myself two rest days during the week. My weight workouts are basic and consist of traditional lifts. I incorporate functional-style burnout sets at the end of each workout using bodyweight or a functional apparatus like a stability ball or TRX. I don't believe in doing the same workout every time. I keep a journal to make sure I'm progressing.
My mainstay for cardio is indoor cycling. I teach anywhere from 5-7 spin classes per week and aim for at least a 500-calorie burn per class. I like teaching with heavy tension, which is why I keep my leg workout lower in reps. If I need extra cardio, I add additional spin classes or do the Stairmaster for 30 minutes. I try to keep cardio separate from my weights and do it on opposite ends of the day. If I plan to lift at night, I do cardio in the morning to allow for recovery. I always wear a heart rate monitor for cardio and try to keep my heart rate at 75-85 percent of my max.
Straight-Arm Cable Pull-Overs (shown with dumbbell)3 sets of 12-15 reps
As a personal trainer and class instructor, I work long hours and need sustained energy to get me through the day. I don't like to feel full during classes, so I eat nine small meals per day, approximately two hours apart. I'm sensitive to carbs and found the best way to stay lean is to carb cycle. I rotate between high-carb and low-carb days and taper down my carb intake to get leaner. I keep my meals simple and frequent.
My protein intake stays equal throughout the year. I respond well to approximately 1-1.5 grams of protein per pound of body weight. To stay lean and maintain enough calories to sustain my training, I rely on good fats. I use them to stay full between meals and to provide sustained energy throughout the day.
(Monday and Friday)
(Tuesday, Wednesday, Thursday, Saturday, and Sunday)
1 large green salad with light balsamic vinaigrette
I've been working out since I was a teenager and was a gym rat through college. After obtaining graduate and post-graduate degrees in business, I entered the traditional corporate world where I worked in the marketing and IT departments of various companies. During this time, I worked 40-plus hours per week and still managed to make it to the gym.
One day, I was driving to work and realized the gym was the best part of my day and I wanted to switch careers to the fitness field. After a year of preparation, I left my corporate job and acquired a small gym in San Diego. I became a personal trainer and became certified to teach a variety of group classes. Now I spend the bulk of my day sharing my passion with others and teaching them how to lead healthier lives. My focus is to teach others how to hold a full-time job, have a family, and still take care of your body.
My first motivation came from seeing a friend undergo a transformation and enter a bodybuilding competition. He had a similar lifestyle to me, and it made me realize that if he could do it, so can I.
Since my first competition, I realized that having a goal is essential for motivation, so I set concrete goals constantly. I use competitions as goals to achieve a certain goal, but I also set special dates like birthdays or photo shoots as targets to keep me motivated.
When I feel unmotivated, I reach out to others who are into bodybuilding. I share my goals and plans with them to stay on track. It's essential to find a group like that. Now it's even easier though groups on BodySpace.
I don't have any fixed plans at the moment. However, I'm becoming interested in the new physique category for men. As I learn more about it, I believe it's in line with my physique and fitness goals. I'm considering entering one in the future.
For the time being, I scheduled some photo shoots in the past and plan to schedule more so I have something to work toward.
I'm continuously building my personal training business and plan to stay on track to promote my business. I'm part of a newly-formed group called 35 Tribe, which focuses on promoting health and an active lifestyle for men 35 and older.
The most important fitness tip is consistency. You can accomplish anything as long as you stay consistent and give your body the opportunity to adapt.
Bodybuilding.com is my first-stop resource for anything such as motivation, inspiration, and training ideas. I order supplements from the store and like to tack my progress through BodySpace to stay accountable.
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Way to go Joe! Only 17 more years to catch me. If you can lol. I will be 58 this year and this pic was taken in Nov 2012 when I competed in the NPC Western Regionals Mens Phisique 40 and older (oldest catagory they had) all five finalists were 40 years old and at 57 I took the third place trophy.
My point is, keep doing what you are doing, persistancy is the key! I started training at 17! That's 40 years, that's the ticket!
My goal is to surpass you ;-)
Thanks for the compliment and congratulations on your placing.