all without cutting out alcohol or carbs
Are you looking for a senior fitness trainer that can get you results?
Do you want tailored senior fitness programs for over 50’s or older people?
I’m an experienced geriatric trainer and have helped many over 50 plus, 60’s and 70’s get results.
Here what our 60 year old client had to say about us…
If you are over 45’s, 50’s, 60’s or 70’s… and looking for a coach in Brisbane who can help you:
Then don’t go anywhere.
Let me tell you a story about my client Rob – the Chief Executive.
At 60, Rob had put his health and training on the back burner.Â
And for 20 years, work had been his priority and fitness had never rated.
Plus hitting the weight scales at 100kg was the turning point.
The Chief decided it was time to do something about his health.
Yet what scared him the most, was falling into the same health trap which took his parents away from him.
His dad died from a stroke and his mum from Leukemia – both in their 70’s.
And the annoying thing for Rob was his clothes were either too tight …. or didn’t fit.
his self-confidence fade away as he wore bigger clothes.
Rob didn’t like the fact he had “carrot looking stick arms.”Â
And if he wore smaller shirts to fit his arms, that shirt would reveal his “beer belly” – which made him look bloated and uncomfortable.
Yet, if he wore a larger shirt to cover his belly, his arms would disappear up his sleeves – this too made him uncomfortable and less certain.
Unfortunately, Rob was only able to fit into size 36-38 pants after years of wearing 34.
Plus, the busy Executive wasn’t sure what he needed to do to get his health and weight back on track ………… Or whether he could even do anything about it.
A cartilage tear on his left knee meant the Chief wasn’t confident going to gyms and doing workouts on his own.
Rob was looking for some home exercises for the elderly and executive training for men in Brisbane.
Now in the past, Rob tried low carb diets and went to gyms for workouts.Â
And nothing got him the results he wanted.
They worked for a bit, but he soon ran out of motivation to continue.Â
Nothing gave him personal satisfaction which he was on the right track.
But after the first 10 weeks of working with me, Rob lost 10kg and went down 2 waist sizes.
The Chief Executive can now do 10 push-ups on his own.Â
And, his arms are muscling up and increasingly toned.Â
He says “I feel much younger, fitter, more self-confident, and motivated.”
And has more leg strength than ever before – even his knee issues have gone.
The Chief tells me he is in better health now than he has been for the last 20 years.
And is back wearing clothes sizes which he wore in his 20’s ………… in his 60’s.
Yet, the best part is…
His doctor is a bit puzzled on how he’s able to maintain his lifestyle (alcohol is a daily feature) and yet have amazing blood works.Â
You’re in perfect health Rob!
“My doctor can't believe how my health has turned around so fast... he seems a little jealous because he can’t believe I’m much healthier than him …………. and we’re the same age”.
“My wife and employees want to know what I’m doing AND how… because I’m looking younger and healthier. I’m eating more AND still able to drink what I want to drink”.
Rob still eats and drinks what he wants with regular eating out with friends and family.
And there are no off-limits – ….. everything in weekly balance and proportion to suit his goals.
I’ve helped Rob establish various senior fitness programs which works with his preferred lifestyle.
And has transformed his body and health to the point a work colleague has signed up with our coaching too.
So if you would like similar results to Rob then go ahead and fill out this application form.
And make sure you’re clear and open about your goals… know your limits, and remember… consistency is essential to winning, every time!
Plus, I will let you know if I am confident I can help – or I will be honest and let you know if I don’t think I can.
I currently have a waiting list, so please be patient.
And due to confidentiality, I’m not allowed to share Robs before and after photos.
But at any time, if you want to meet Rob, let me know and you can see him in flesh.Â
The short answer is yes. But building muscle takes time and requires hard work – especially when it comes to senior fitness.
If you’ve read Rob’s story above, you know he’s been building muscle in his 60s. And I’m still his senior fitness trainer now – at 62 years old.
Rob only strength trains twice a week and swims every now and then.
But the reason why Rob was able to build muscle was and drop fat was all due to proper programming and planning.
If you fail to plan, you plan to fail!
Yes, building muscle for senior citizens gets harder when you age, but not impossible.
If the senior fitness program is tailored to you.
You can build muscle in your 70s – there’s plenty of research that proves it.
Choosing the right exercise for older adults is just as important as how you do it. You shouldn’t do exercises that are a high impact on your joints.
But to build muscle, you need to consume the right amount of protein, train hard and… get adequate sleep for recovery.
It depends. Is this your first time exercising? Do you have any injuries? Have you got a deadline to reach? Need to lose weight within a timeframe due to medical conditions?
The number of days you should exercise with a senior fitness trainer will depend on your goal.
If you’re new to weight lifting and your goal is to lose weight and retain muscle… then you might want to exercise with a trainer 2-4 times a week.
But once you are confident, you can taper your sessions back and see your physical trainer 1-2 times a week.
If you’re new to exercising, start with 10 mins.
Fitness training for seniors is no different to anyone else.
Choose exercises where you can do with the correct technique – to prevent injuries.
Then, increase it to 15 or 20 mins as you feel confident.
Keep increasing your duration until you find a sweet spot where you can do it consistently – and with your schedule.
You can use the same concept with reps and sets instead of minutes.
Elderly clients who exercise regularly once a week – consistently have gotten better results than those who go hard 3-4 times per week for 6 weeks – and quit.
All my over 40s clients train no more than two times per week.
They have been doing that for 2 years – and most have lost over 10kg.
The best strength training exercises for over 50s are the ones you can do without pain.
And they should work towards your main goal.
Unfortunately, there is no such thing as “best strength exercises.”
And what you considered “best” might be “worst” for someone else.
Rob had knee issues when he first started – and squatting was a problem for him.
Especially on the way up.
Normal squats would hurt his knee.
I had to change how he squatted so he could activate his hamstrings and glutes.
Plus, I added more glute and hamstring exercises into his plan.
This strength transferred over to his squat – making him stronger.
At first, Rob could hardly do ten body weighted squats.
Now he squats 40kg for more than ten reps, ass to the grass – no more knee pain.
Even though this modified squat was the best exercise for Rob, it could be the worst for someone else.
I avoid all jumping exercises when training older women or anyone over 60s.
It’s are hard on your joints and can cause injuries.
These classes are usually fast-paced and high impact – can be rough on your joints.
Avoid any exercises that aggravate your injury or cause you pain.
And focus on exercises that strengthen your weaker muscles.Â
By doing so, over time you will rebalance your body – like Ying Yang
There are no right or wrong exercises when it comes to senior fitness – only ones that don’t work towards your goals.
Since 2009, I’ve trained many mature adults.
I have personalised exercises for seniors over 70 – which gotten them results.
The best exercises for men and female over 60s are the ones that strengthen their weaker muscles.
If you’re a 63 year old woman and want stronger and more defined legs – do squats, lunges, and leg press.Â
And if you’re male and over 40 and want a bigger and defined chest – then add bench press, push-ups, and dumbbell presses into your training sessions.
But if you’re 50 plus and want a v-taper back with defined muscles, then add lat pulldowns, chin up, pull-ups or… any variations of rows.Â
If you want a flat stomach then eat at a calorie deficit, increase your strength training and… do your fair share of weighted crunches.
I’ve helped many over 50s clients get results by keeping it simple.
The only difference is the technique used in hitting your muscles.
As many as you can with good form.
According to some estimates, they say the average 65-year-old man should be able to do 6 to 16 push-ups.
Most people I know struggle to do one – properly, without feeling their arms or shoulders.
But after tweaking their technique, they can now do ten full push-ups and feel their chest.
Like Rob, he can now do ten push-ups on his toes.
The best gyms for seniors only are small private studios.
They are less invasive, small, and personable.
All my older clients feel comfortable when doing weight training.
They feel safe when doing their workout sessions.
I train all my senior clients at the studio.
Why?
Many over 40 year old clients have come to me with injuries.
All from incorrect exercise techniques from aerobic classes and boot camp.
If you really want to do classes, hire a pt first.
Get your physical trainer to teach you proper technique.
From there, transition back to free senior exercise and aerobics classes.
They have free senior exercise classes with your gym membership.
I recommend these fitness clubs & elderly fitness classes to all my older adults.
Most gym instructors at these gyms are up to date with their certifications and programs.
And I know some of the instructors there – they do care about your technique.
It’s less demanding on your joints and it will help strengthen the muscles around your knee.
I always recommend spin classes to older people who see me for rehabilitation of their knees.
Also, make sure you add extra glute exercises to your training sessions.
If you don’t, your quads will overpower your glutes and you can end up having lower back pain or more knee injuries.
Another great free senior fit class for those with joint pains is aqua aerobic. This class with give you a great workout and is easy on your joints.
Your diet should be balanced – unless you have health issues.
If you have kidney disease, cancer, diabetes, or high cholesterol… then follow the diet your practitioners have prescribed you.
Just make sure you consume adequate protein, carbohydrate, fat, and fiber for your goal – and bodily function.
Why?
It causes binge eating disorders.
And there is no scientific evidence that one food is better than another.
Foods higher in calories tend to be bad food.
But keep in mind, if the scales go up the next day after you ate – it’s not fat. It’s digested food that needs to come out.
Now from my data…
People who gain weight from eating higher-calorie foods tend to have lower lean body mass.
So, if you want to eat more calories and minimize fat gain – increase your lean body mass.
Geriatric clients that are able to still drinking alcohol, eating chocolate and smashing goals – all have higher lean mass.
Avoid foods that do not sit well with you – not because Google said it was bad.
Nothing is bad – too many calories of something is bad.
I’ve had clients firmly believe that bread makes them fat.
How?
They ate within their macros and calories.
Let me ask you this…
If carbs were so bad and not important, why is it alongside other important macronutrients like protein and fat?
Here’s the deal, if you get bloated after eating bread or dairy, then you could have low gut bacteria.
Did you know you have over 100 trillion good and bad bacteria – living inside your digestive system?
They are responsible for protecting your gut against intestinal infections.
And they help metabolise nutrients from foods you eat.
So, if you look after them, they will look after you.
2500 years ago, Hippocrates once said, “All disease begins in the gut.”
Your body is either fighting or feeding diseases every time you eat or drink.
So, if you are allergic to certain foods – dig deeper and find the root cause.
And as it gets older, things begin to break down. If you don’t look after it, it will break down faster.
But, if you service your car often and stay on top of it, it’ll last longer.
Your body is no different.
From experience, clients who bloat or have food intolerance generally have gut issues.
But, if you were born with health issues – then it’s a different story.
And if you’ve never had health issues in your entire life, but now do – then something has changed and you need to find out why.
The best diet is the one you can stick to – without any negative effects on your health.
If certain foods irritate your gut or cause inflammation to your body – take them out.
But, make sure you replace it with another similar macronutrient and micronutrient source.
For example, if your body doesn’t respond well to bread, replace it with gluten-free bread.
And if your gut doesn’t like dairy, replace it with lactose-free.
Overconsumption of calories is the cause of many health problems.
Figure out how many calories you need to eat to reach your goals.
Then break your calories into the right macronutrients so you have a balanced diet.
Now if you don’t want to track your food, then I recommend intermittent fasting.
Each meal should be about fist size for protein intake and 3-5 servings of vegetables.
The more colourful your plate is – the better.
I recommend placing carbohydrates (whole grains, gluten-free or starchy foods) before and after weight training.
And don’t eat them on your non-weight training days – unless your goal is to gain weight.
Simple.
If your belly fat is not shrinking, then you could be consuming too many calories or… your metabolism is slow from too many low-calorie diets.
First, I would track your weekly weight average and take girth measurements.
Secondly, track your food intake every day – the most critical part if you want to lose weight or transform your body.
Thirdly, if your weight is the same and your girth measurements are dropping, then… you’re most likely losing fat and retaining muscle.
Which is what you want.
But if your girth measurements are up and your weight is down… it could mean you’re gaining fat and losing lean muscle.
These are guides only. But a great start to losing belly fat and get rid of your love handles.
You can’t spot-reduce fat. If that was the case I’d be the richest guy in the world 🤣
And any senior trainer that says otherwise is lying.
I call this the abocado analogy.Â
Your belly is like an avocado. The seed is your core and the green flesh representing your fat.
Leaving the avocado as a whole, as you eat away the green flesh, you will reveal the seed.
As you eat away your fat by burning more calories – you will reveal your core.
So, if you increase your total lean body mass, eat at a slight calorie deficit, and add weighted core exercises to build muscle… over time, you will lose fat and be able to see visible abs – instead of a potbelly.
In short, increase your lean muscle mass.
According to studies, older adults who train 2-3 times per week have a higher chance of preserving bone density, independence, and vitality with age.
The more lean mass you have, the more energy it needs to maintain its level of density.
Your basal metabolic rate (BMR) is largely determined by your total lean mass.
So, if you reduce your lean mass, in essence, you will reduce your BMR.
Increase muscle mass in parts of the body that are lower. By doing so, you will increase your total lean muscle mass – thus increasing your BMR.
If you want to firm up your flabby thighs at home then add squats, lunges, and wall hold into your workout routines.
But make sure you eat at a slight calorie deficit with enough protein.
When I build senior exercise programs, I encourage older clients over 50+ to add in multi-moving joint exercises.
It’s one of the fastest ways to strengthen your thighs at home.
If you don’t have gym types of equipment at home, hold onto books or water bottles for additional resistance.
And if you’re new to exercising, I would recommend hiring a mobile or in-home trainer to help you with form.
The last thing you want to do is injure yourself.
Before you go strengthening your knees and legs, find out which muscles are weaker and which are tight.
Why?
Because you could further injure yourself.
If squatting or lunges hurts your knees, then chances are your hamstrings, hip flexors or quads are tight.
Your glutes are probably weak and your lower back is sore.
I’ve found older people with sore knees and weaker legs generally have no glutes.
And when I strengthen their glutes, the pain goes away.
If you want to firm up your flabby thighs, then strength train and eat at a slight calorie deficit.
And make sure you are getting enough protein for muscle retention.
Focus on getting stronger with compound exercises like squats, lunges and sumo deadlifts.
And always lift correct form.
You will need to find the right exercise technique for you – based on your body type.
And remember, just because someone does it one way, doesn’t mean it will work for you.
We all have different lengths in arm, leg and torso. We don’t move the same.
And we all have different tight muscles that affect how he move.
So modifying the exercise so you feel the right muscles is important.
I’ll help you lose 10-20kg, strengthen your core, legs and build upper body muscles.
*Disclaimer: The information given is with the consent of the participants and provided voluntarily. Please note that results may vary with every individual and may not be the same for everyone.
