fit over 40 free chapter

RoleModelsFor ExcellenceAt AnyAge

RoleModelsForExcellenceAt AnyAge

Jon BensonTomVenuto&

AUTHOR OF BURN THE FAT, FEED THE MUSCLE

FOREWORD BY DR. RICHARD WINETTPUBLISHER, MASTER TRAINER & AGELESS-ATHLETES.COM

JON AT 35t

O V E R 5 0 T R U E S T O R I E S O F M O T I V A T I O N A N D I N S P I R A T I O N !O V E R 5 0 T R U E S T O R I E S O F M O T I V A T I O N A N D I N S P I R A T I O N !

SAMPLE ONLY

NOT FOR SALE

Fit Over 40™ is a trademark of FitOver40 Publishing, LLC.

Copyright ©2005 by Jon Benson, Tom Venuto & BeVo Publishing, in associationwith FitOver40 Publishing, LLC.

ALL RIGHTS RESERVED: No part of Fit Over 40 may be reproduced or transmitted in any form whatsoever, electronic or mechanical, including photocopying, recording, or by any informational storage or retrieval system,without expressed, written and signed permission from the author (with theexception of brief quotations as used in reviews or discussion groups, withattribution to the author and source).

TTP-90SM, The CoreSM, Core LeversSM, Core IllusionsSM, The Driving PointSM, SplicingSM, The Why HighwaySM, Universal VisionSM, The Law of CertaintySM,Personalization™, Power7SM and 7 Minute MuscleSM are all Copyright ©2005 by Jon Benson. All Rights Reserved.

Burn The Fat, Feed The Muscle™ is Copyright ©2005 by Tom Venuto. All Rights Reserved.

ISBN Number 0-9765250-0-3

Cover Design Jon Benson

Photography Cover/Marcus Irvin, Marcus Irvin Photography, DallasInterior pictures supplied by contributors and/or contributor’sphotographers. Images may not be duplicated.

Book Design Jon Benson

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FitOver40.com Fit Over 40 Table of Contents

Fit Over 40’s Table of Contents

SECTION ONE

Chapter 1: The Downward SpiralCo-Author and creator Jon Benson tells a story many can relate to—almost eating and working him-self to death, literally. Jon blends his unique experiences with applications of role modeling learnedalong the way. Amusing, inspiring, harrowing, and brutally honest, Chapter 1 asks the question, “Whatmust I do to STOP living like this?” The remaining chapters ANSWER IT.

Chapter 2: Mind MattersJon and Tom both believe that success begins in the mind. In order to achieve your physical goals,you simply MUST change the way you perceive your life, speak your words, analyze your challengesand manage your destiny. Called by many “one of the most powerful works on the Success Mindset”,Mind Matters shares all the secrets and principles Jon learned and applied in order to go from obeseand dying to super-fit and healthy. You’ll learn how to tap into your “Core”—the inner you that hasthe answers and controls your direction. The problem is MOST people live their lives on “Core Auto-pilot”! Jon shares how he overcame this and literally created a system of thinking he now teachesinternationally. When the mind is set, the body will follow!

Chapter 3: BodyWorksJon discusses the specific workout strategies he used to achieve his unbelievable transformation.Many new concepts are introduced that can completely change the way you approach your work-outs. Think you have to spend hours a day in the gym? You won’t—not after Chapter 3! You’ll also seesome of the most mind-blowing and inspiring before and after photos EVER!

Chapter 4: Inner FuelJon shares his nutritional plans and how he arrived at what worked for him. He also shares the manymiscues along the way. These are the tools you MUST have if you wish to gain muscle, lose body fat,and a live a lifestyle of fitness—not just for weeks, but for DECADES!

Chapter 5: I Can See The ValleyJon’s final chapter in Section One is probably the most personal and revealing. Jon shares fourteenmonths of his life when everything he worked for was threatened. Put to the ultimate test in everyway, Jon shares what he learned and how he is currently overcoming these challenges using Fit Over40 principles. You’ll find out what he is currently doing to obtain his BEST CONDITION EVER at theage of 41!

SECTION TWO (Chapter 6)

You will meet 52 people, age 40 to 80, who will simply demolish ANY DOUBTS you will ever have tothe following questions: “Is it too late for me?” “Am I too old?” “Can I ever lose these last 10

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FitOver40.com Fit Over 40 Table of Contents

pounds?” “Can I even begin if I’m 100 or more pounds overweight?” “What if I’m addicted to food, oreven drugs?” “I’m too busy…aren’t I?” “Is there any HOPE?”

Chapter 6 (4 Sections: 40s, 50s, 60s and over 70) is full of REAL PEOPLE—not “genetic freaks” with 15free hours in the day. We discovered men and women you can actually relate to as well as beinspired by! These 52 exemplars share their thought processes (“How I Think”), their methods ofachieving such incredible condition at any age (“How I Train”), and the nutrition that fuels their dailylives (“How I Eat.”)

Each profile features stunning near full-page photographs, many with unbelievable “before and after”shots! Some were fitness enthusiasts for most of their lives, while others were literally on theirdeathbeds. Overcoming almost every physical or emotional obstacle you can imagine, our RoleModels are a testament to the power of applied thought and action, allowing them to live life to thefullest and fittest! You can, too.

SECTION THREE

Chapter 7: Begin and BelieveIn the final eight chapters of Fit Over 40, co-author Tom Venuto brilliantly details a “how-to” onevery segment of physical and mental conditioning. Just as Jon and the other 52 Role Models, Tombegins with the mind. The concepts Tom discusses will forever challenge any preconceived notionsyou may have toward even the CONCEPT of “aging”, as well as illustrate graphically the power ofbelief.

Chapter 8: Post-40 Training TipsSo, how DO you begin when you’re after 40? Are there ways to prevent injuries and protect joints?What’s the most important thing to an over-40 trainee? Are there any solid answers to all the confu-sion that exists in the world of fitness? Tom answers these questions and many more.

Chapters 9-13: The Five Pillars of Anti-AgingFive chapters worth of “how-to” information on implementing the “Five Pillars”—weight training, aer-obic training, flexibility, nutrition and renewal. Each chapter contains gems of knowledge from one ofthe foremost authors of the subject of conditioning—including tips to get started RIGHT NOW, nomatter what your age or condition! Tom answers all the seemingly difficult questions: “How do Iknow what to eat?” “How many calories?” “Is fat bad?” “What about weight training for WOMEN?”“Can I actually gain muscle and flexibility even in my 70s or 80s?” You name it; the Five Pillars surelycovers it.

Chapter 14: Final Thoughts; The Excellent MindsetEver wonder what super-successful and ultra-fit people THINK about? What questions they askthemselves on a daily basis? How they “program away” doubt, fear, inconsistency, lack of certaintyand depressing thoughts? Tom concludes Fit Over 40 with a look at the questions EVERYONE mustask if they want to live long, healthy, supremely fit lives!

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FitOver40.com Dr. Richard WinettFOREWORD

Foreword

Jon Benson and Tom Venuto’s Fit Over 40: Role Models of Excellence At Any Agestands apart from numerous other books, DVDs, and websites trying to tap into theburgeoning over-40 market. There are no miracle diets or supplements, or magicalexercise routines offered in this book. There is no promise that you can transformyour health and physique in a few easy weeks. There are no fold-out wall chartsshowing routines you need to blindly follow.

What is contained in Fit Over 40 is far more enriching and rewarding.

Benson and Venuto have put together detailed, highly readable and enjoyableportraits of 52 over-40 men and women who are committed to exercise, nutrition,and a healthy lifestyle. Each person is unique. Some people are life-long athleteswhile others have taken up this new lifestyle when most people are contemplatingretirement. A number of people are just 40 while some are nearly twice that age.Some people are genetically gifted competitors and champions and many are not.

Each of the 52 people has evolved an approach to exercise and nutrition and anoverall lifestyle. The approach is an optimal fit, both physically and psychologically,and facilitates reaching goals for that person. There are 52 unique approachesbecause there really isn’t one, and only one, best approach that then can be adoptedin ‘cookie-cutter’ fashion.

You have the rare opportunity to read about these role models and then try outapproaches that fit your preferences, goals, physical abilities, and life style. Insteadof ‘one best approach’, there are 52 best approaches, along with Benson’s own storyof resurrection from obese and dying to healthy, lean and fit at 40.

But that’s not all there is to Fit Over 40. There’s far more. And, it’s not somethingyou’re going to find in the typical exercise or diet book, DVD, or site.

DR. RICHARD WINETT

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What comes through in each portrait is much more than the physical transforma-tive effect of consistent exercise and sound nutrition. The ability to plan andsuccessfully carry out an exercise and nutrition program contributes to a profoundsense of self-mastery and self-efficacy.

Self-mastery means that you understand how to apply yourself to get the most outof yourself, to be the best you can be. If there is challenge and competition, it pri-marily is with yourself—to do the best you can do and at some special times, eventranscend yourself. Jon and Tom give amazing insights into the mind behind themuscle—The Core, as Benson calls it. It will do more than make you think—it maychange the way you go about it.

Self-efficacy beliefs should not be built on fantasy. As the 52 people show, self-efficacy beliefs are founded and fostered by finding what works to achieve certainoutcomes for you and then persisting over time.

Self-mastery and self-efficacy achieved through exercise and nutrition can haveother life-altering effects. You can take the basic self-regulatory skills you’vesuccessfully used for exercise and nutrition and adapt them to other facets of yourlife. It’s in this way that the role models in this book can truly have a transformativeeffect on your life.

Richard A. Winett, Ph.D.Ageless-Athletes.com

FitOver40.com Dr. Richard WinettFOREWORD

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FitOver40.com Do Not Read This!INTRODUCTION

Do Not Read This!

A FEW YEARS AGO, A CLIENT OF MINE ASKED ME IF I EVER PLANNED TO WRITE Abook about my journey from obesity to fitness. At first this seemed like a good idea.After all, my passion is writing and my story is somewhat interesting.

Not interesting enough—at least that was my initial assessment of the matter. Somemay disagree, to which I remain flattered. I was also dedicated to my one-on-oneprograms, so my time was very limited.

However, in 2003 I began to pursue the thought of a book of a different style—onethat combined a dash of my history and a heap of others’. A work that was, in effect,the very heart and secret of my own transformation. Tied together with someserious mental and physical secrets of the trade, courtesy of Tom Venuto, and I wasmore than interested. In fact, I was driven.

You now hold in your hands the answer to the age-old question, “What’s the secretto fitness and youth?” The answer is your own. To find your own secret, you mustbe willing to search out and emulate role models. This goes beyond a ‘diet’ or a‘routine’—it bypasses the tired paths of fad books and Hollywood drivel. This is thecreation of your own destiny.

In the classic book As A Man Thinketh, James Allen wrote this eloquent descriptionof the art of destiny:

“Man is made or unmade by himself; in the armory of thought he forges theweapons by which he destroys himself; he also fashions the tools with which hebuilds for himself heavenly mansions of joy and strength and peace.”

This book is a reflection of such a journey-not of one man, but of 52 individuals,all from various backgrounds, ages and mindset. You’ll find everything from high

INTRODUCTION

protein meat-eaters to vegans: from high-intensity, low volume trainers to peoplewho hit the gym every single day.

No one is wrong—and your conclusions will be the right ones for you if you decideto take for yourself the wisdom found in these pages and create your own person-alized fitness lifestyle. It will ultimately become your destiny, your foundation forthis temporal life, and your own fountain of youth.

Fit Over 40 is not just for people over forty years of age. As many people inspired metwenty to fifty years my senior, my hope is that others will find similar inspirationfrom these mentors no matter your age. If I had this book when I was 21, I would havesaved ten or even fifteen years of wasted time. I probably would have navigatedaround the horrible health issues that nearly killed me in my 30s. I definitely wouldhave arrived at my top shape a decade sooner.

For those of you over 40, this is a veritable treasure chest of inspiration andapplication. Do you think you’re too old? Hardly-read the story of Kelly Nelson,who never lifted a weight in her life until her late 50s. Do you consider yourself toobusy? Just read the amazing bios of Kevin Saunders, or mother-of-four Maria Cortes.Do you fancy yourself too far-gone or out-of-shape? Well, Jon Blackburn will makeyour head spin!

A Brief Overview of Fit Over 40Fit Over 40 is a book in three sections, each in reality a book unto itself. You cansimply use the section that appeals to your needs the most, or read the entire book—we feel it’s a harmonious blend. The first section is my personal transformationstory. I tell my tale and share my secrets in a personal and strategic way, one thathopefully puts you in my shoes during the goods times and the bad. Hopefully it willentertain and enlighten you at the same time. It is in essence an expanded version ofour own Fit Over 40 role model bios. You may be interested in how a guy could endup in my condition and live to tell about it. I made the rather awkward decision as awriter to be less “how-to” and more “why should you.” There is plenty of strategyand tips as well, so it’s not all a trip down memory lane.

The second section is the heart of Fit Over 40—the role models. You’ll meet 52people, just like yourself, from all walks of life. Some have been fit for most of theirlives. Others came to fitness via the deathbed—literally. A few are fitness profes-sionals; many are merely enthusiasts—writers, politicians, construction workers,engineers, and full-time moms. We’ve tried to cover the gamut of real-world fitness


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so that your pool of role models would instantly and exponentially increase. All thestories are inspirational, no matter who you are or where you come from.

These everyday athletes do not take drugs or rely on fad diets—they are theproduct of application of knowledge, strategy, love and commitment. They embodyphysical culture, and I’m proud to introduce them to you.

The final section is a how-to jackpot from my co-author and fitness expert TomVenuto. Tom is the author of the number one e-book in the world on fitness andnutrition, Burn The Fat, Feed The Muscle. After teaming up with Tom several yearsago, we began to realize a common passion for sharing the absolute truth aboutfitness. We both agreed that while diet and training books are good tools, absolute“truth” was in fact subjective. Therefore, the need arose to compile an arsenal oftruth and blast it out to everyone that would listen.

Through the diversity, Tom will weave common threads. He will share his vast knowl-edge of nutrition and fitness. Whether you’re a beginner or a competitive bodybuilder,his concluding chapters will be a go-to reference for you as the years pass. Fromcompetition training and diet to ridding yourself of that last 10 pounds of stubbornbody fat, it’s is a must-read.

Finally, I’d like to personally mention and give thanks to the following:

My Creator, for the bounty and lessons in my life;My father, who gave me my work ethic—I miss you;

Clarence Bass, who continues to inspire me with his timeless approach to fitness;Jay Robb, who was there when I needed it—a stranger who helped another;

Tom Venuto, for being a role model in every way;And finally, Mom—for always believing, and for knowing exactly what to look for.

Remember this thought as you read on—one story, one paragraph or even onesentence has within it the power change your life.

It only takes one thought to start a revolution.

Jon Benson—January, 2005

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WARNINGAny application of the recommendations set forth in this book or in personal

consultation by phone, email, in-person, or otherwise, is at the reader’s discretion and sole risk. The information I offer is intended for people in good health. Anyonewith medical problems of any nature should see a doctor before starting a diet and

exercise program. Even if you have no known health problems, it is advisable to consult your doctor before making major changes in your lifestyle.

Any recommendations regarding diet, including, supplements and herbal or nutritional treatments must be discussed with your doctor.

The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice. Always consult your physician or health careprofessional before performing any new exercise, exercise technique or beginningany new diet—particularly if you are pregnant, nursing, elderly, or if you have any

chronic or recurring conditions.

Any application of the techniques, ideas, and suggestions in this document is atthe reader’s sole discretion and risk.

The author of this document makes no warranty of any kind in regard to the content of this document, including, but not limited to, any implied warranties ofmerchantability or fitness for any particular purpose. The author of this documentis not liable or responsible to any person or entity for any errors contained in this

document, or for any special, incidental, or consequential damage caused oralleged to be caused directly or indirectly by the information contained within.

Role Models:Age 40-49Jon BlackburnPaul Burke

PART 2

Role Models:Age 49-77Jon Blackburn, age 49

Maxine Johnson, age 52

Tom Schwald, age 63

Kelly Nelson, age 77

Sample:Section 2

HOW I thinkFor the majority of the lastten years, I have been mor-bidly obese. In less thanone year, I transformedfrom a 340-pound couchpotato in bad health to a

fitness addict racing up thesteps of skyscrapers!

I have competed in runs up the Sears tower, theAUL building in Indianapolis and the Aon Center(3rd tallest building in the US) where I finished inthe top 8% of the field.

I had given up hope—resigned to being fat for life.I had tried many diets and lost weight, but thengained it back with interest. I also realized that if Ididn’t do something I would not live to see mygrandchildren and the remainder of my life wouldhardly be worth living. I had a 60-inch waist, sleepapnea, very high blood pressure and a chronicallysore back.

My main motivation to begin my journey wasthat I wanted to live!

jon blackburn

FitOver40.com

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“I would literally getwinded carrying groceriesfrom the car to the house.”

www.waswayfat.com

AGE 40-49

Category Fitness enthusiastAge Range 40-49Weight 190 lbs Occupation Engineer

Services include fitness website, motivational website,

free newsletter

When you purchase “Fit Over 40”, you can seeall contact information for all role models!

http://fitover40.com/checkout.php

http://www.waswayfat.com

My message to everyone who will listen is that withGod’s help you can make changes in your life. Manypeople tell themselves continually they can’t do this orthat. The difference between “I can” and “I can’t” is inyour mind. If you believe you can do something anddevelop an achievable plan, with patience and determi-nation, you’ll make it happen. The difference betweendoing it and not doing it is changing your mindset.

A mental key for me was shifting my focus from weightreduction to becoming fit. I was encouraged by theimprovements in my workouts, tightening my belt,improving my eating habits, and the feeling of not beingso tied to the scale for results.

HOW I trainMy typical stair-climbing workout consists of running upand down between 6,000 and 15,000 steps (200 to 500times up and down 30 steps) 3 days a week (1 to 3 hours).I gradually worked up to this as my body became betterat going up and down stairs. I began climbing stairs tochallenge myself aerobically and to prepare for a race upthe Sears Tower. The tower races are a great motivatorfor me because they are a celebration of being fit!

On the days of the week when I’m not stair climbing, Ienjoy a variety of other exercises, alternating between aNordic Track, step aerobics, and resistance training (1 to2 hours a day).

My training time is precious to me. I’m usually alone andenjoy the peace of focusing on my training. I often getmy best ideas for the rest of the day during my work-outs, and it’s a great time to worship and meditate onwhat life is about.

When do I find time for exercise? I have a demandingjob, wife and 4 kids, church activities, house, dogs andvehicles to take care of. My solution is getting up earlyin the morning to exercise. I began getting up a half hourearlier than normal, though now I’m generally up at 3:30am or earlier. I remember what my dad told me abouttime: “You have time for everything you want to do.”

HOW I eatAnother key to my success was coming up with my owneating plan, conceived, designed and perfected by

the person whoknows me best(me). You can onlystay on someoneelse’s eating planso long and thenyou ditch itbecause it doesn’tfit you. Who isgoing to tell youwhat to eat therest of your life?You will! I devel-oped my planaround the foodsthat are excellent

sources of nutrition and that I like. I continue to researchand fine-tune my nutrition plan to continuouslyimprove it.

I became very aware of keeping a balance between sus-tainability and making satisfactory progress. Keeping thejourney sustainable is very important. As long as you aremaking progress and feel OK, time is on your side.

I began early in my journey to eat six or seven smallmeals a day. Eating frequently is important to staysatisfied and keep your metabolism up. And alwaysremember —don’t skip meals! I count my calories tomake sure I am not getting too much or not enoughfood energy. I plan my meals in advance and rewardmyself with satisfaction for eating within my daily plan.

I generally get 50 percent of my calories from unrefinedcarbohydrates such as brown rice, potatoes, oatmeal,fruits, vegetables, or beans. 35-40 percent of my caloriescome from lean complete proteins including egg whites,chicken, fish, non-fat cottage cheese, or soy products.Finally, 10-15 percent of my calories from fats such assalmon, oatmeal and protein sources. : :

Email: [email protected]

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Jon, less than 1 year prior!

AGE 40-49JON BLACKBURN



mailto:[email protected]

HOW I thinkI believe that our bodies are houses or “temples”that our spirits live in. I also believe that we arecreated in the image of God and that each of us isa rare creation—uniquely capable of impactingour world like no one else. I have found that inorder for me to impact my world positively, Ineed to be a positive person. So I live a life oflove connections with God, myself, and others. Irefuse to harbor anger, unforgiveness, or bitterness.I have found those emotions to be nothing butpoison to my soul.

I discovered female bodybuilding about 14 yearsago as I was thumbing through a fitness magazineand happened across an article and pictures ofRachel McLish. She was stunning. I had neverseen muscular feminine beauty before and I wasinstantly hooked. So, at 36 years old, and afterhaving had 3 children, I launched myself into abeginners weight-training program. I drug myhusband’s dumbbells out of the garage and start-ed lifting, using the pictures and brief instructions

maxine johnsonCategory Fitness enthusiastAge Range 50-59Weight 127 lbs off season,

120 lbs competition Occupation Contract Administrator,

Entrepreneur, PersonalTrainer, Consultant

Services include personal training

www.FitOver40.com

FitOver40.com AGE 50-59

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“...I found myself at 50 years old having to discover who I was.”

Jennifer Finch PhotographySeattle WA



http://www.fitover40.com

I found in the magazine. Before too long I joined a newwomen’s gym that had opened in my neighborhood andbought books: Now Or Never by Joyce Vedral, Superflexby Cory Everson, and Body Flex, Body Magic by AnjaLanger. These books became my instructors over thenext several years, enabling me to shrink from a very outof shape size 10 to a very fit size 6 in the first 2 years.Then I became a certified aerobics instructor andcontinued to lift and teach for another 2 years. By thetime I was 40 years old, I was in the best shape of my life.

However, personal issues occurring in my marriage andwork caused me to put an end to my classes, and I backedoff of the intense weight training. Sad to say, I becamelost—I had no future goal for my fitness and soon worktook over my time. That continued for about 8 years.

Then, on May 1, 2000, my sister suddenly died. In themonths following, my 21 year marriage fell apart. Withina year, my life as I had known it ended and I found myselfat 50 years old having to discover who I was. I put myselfin counseling, became more active in my church, NewHorizon Christian Center, and got back into the gym.In counseling and in church I made wonderful loveconnections with other people.

In the gym, I developed a love connection with myselfand gained a sense of power and control over my world.In the gym it’s simple—just me and that dumbbell, or meand that barbell—beating my previous best, and remind-ing myself how strong and capable I am. I started think-ing about competing again. It had been a buried dreamfor years. Now, resurrected, competing became a goaland I started talking to trainers to learn how to train andeat. Until then, I was scarcely getting 1000 calories a day.

October 2004, at age 53, I entered my first competition.I missed a trophy by 2 points, but the experience wasawesome and whet my appetite for more! I will be doing2 shows this year, perhaps 3! I am also opening my ownbusiness, which, through my past experiences, will helpothers. I thank God for all He has restored in my life andI know this is just the beginning of an exciting future. Hehas given me beauty for ashes and a spirit of peace andjoy in place of sorrow. This is my dream come true.

HOW I trainOff season I do a 4-day split routine varying it every 6weeks or so with a 2-on, 1-off split. I add cardio sessions

3 or 4 days a weekas well. I usuallytrain alone unlessI am preparing forcompetition andthen I hire a goodtrainer. When Iam training forcompetition, Istart about 12weeks out keep-ing food diariesand evaluating myphysical aestheticgoals. Currently, Ihave been build-ing and develop-ing mass in mylegs. My current

competition training is a modified 3-on, 1-off routinethat works my legs twice a week. I have added additionalmorning cardio about 4 days a week and I expect to startleaning down in about 3-4 weeks.

HOW I eatMy diet stays pretty clean all year. I have given up redmeat, except for lamb once in awhile. I eat egg whites,turkey, chicken, soy, albacore tuna, cod, and salmon. Ikeep my carbs simple and nutritious: black beans, yams,red potatoes, oatmeal, salad vegetables, broccoli, brownrice, authentic corn tortillas. Now and then I do splurge—I love chocolate! I also love peanuts and peanutbutter So sometimes I hit the bulk food section andmake my own trail mix: roasted peanuts, dark raisins, andchocolate chips—and I am a happy girl. Once in a greatwhile I treat myself to homemade nachos and a goodred wine. : :


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FitOver40.com AGE 50-59MAXINE JOHNSON




HOW I thinkI was once an alcoholic and prone to depression.At age 40, I was looking at the face of death in themirror. As Tim Robbins says in the movie, TheShawshank Redemption, “You have to get busyliving, or get busy dying.” I decided to live, so Itook up weightlifting.

Working out was a means to an end that took ona life of its own. The pills stopped and the depres-sion lessened as my self-esteem started to soar.Then, in 1998, I was diagnosed with arthritis in myknees, hips and spine. I changed my routine tocompensate, and I’m convinced that bodybuildingsaved me from suffering from this crippling dis-ease. The discipline I acquired from years ofstrength training is what allowed me to getthrough this.

I literally went from contemplating suicide tocontemplating competition!

The competitions are really only a small part ofmy motivation. No matter how long I live, those

tom schwaldCategory BodybuilderAge Range 60-69Weight 165 lbs Occupation Construction worker

From contemplations of suicide tothoughts of bodybuilding competi-tion—talk about a changed man! TomSchwald is the epitome of what youcan do with a second chance.

www.FitOver40.com

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“You have to get busy living,or get busy dying. I decidedto live...”

FitOver40.com AGE 60-69



http://www.fitover40.com

demons will still be inside of me, and the gym is myweapon against them. It’s really that simple. Eventhough there are days I get up and hurt all over, I go tothe gym anyway, and life returns to normal. Believe me,there’s hope for a life free from addiction and depres-sion. It takes a lot of work and a lot of desire, but if I cando it, anyone can do it.

I pattern a lot of my thinking after three-time Mr.Olympia Frank Zane. I listen to my body, but I actuallywant to get up at 4:00 am and train. The alternative isnot an option, and life is just too short. By the way, mywife is 16 years younger than I am, so that’s another greatreason to stay mobile!

HOW I trainFor a long time, my routine was a three-day split (threedays on, one day off). After years and years of training inmy garage, I learned about innovation, and my workoutsevolved over time as my needs changed. Today, I trainone body part a day and work out every other day.

I enjoy doing a lot of exercise, so the one body part perday routine suits me well. This schedule allows me 10days of rest between larger body parts, but I considerthat much rest necessary because I’m hitting each bodypart with 20 sets or more! I don’t train with excessivelyheavy weight, so I respond well to this type of highvolume training.

My current training routine is a five-day split with cheston day one, upper and lower back on day two, shouldersand trapezius on day three, arms on day four and legs onday five.

There’s a day off between each workout. Because I havea naturally high metabolism, I haven’t needed a lot ofcardio to stay lean. I only rest about one minutebetween sets and that seems to do the trick. The onlytime I do cardio is prior to a contest. During the pre-competition phase, I hit 45 minutes on the bike or tread-mill at the end of each workout. I worked six days on andone day off during contest training, but I look as goodtoday with fewer workouts each week as I did then with

more frequent competition training! I think my newapproach to training every other day is better for myjoints, and considering that I don’t lift extremely heavyweights any longer, the extra volume is really paying off,as are the results.

HOW I eatI eat five meals a day with mostly the same foods everyday. I mix it up at dinner for variety. I’m a construction

worker, so I have tocarry a lot of foodwith me.

I drink a protein shake(without carbs) firstthing in the morningbefore my workout. Iwork out on a nearlyempty stomach, as Itend to get nauseous ifI train with food in mygut. Afterwards, I have

a Met-RX meal replacement drink with some fruit in it. Aturkey breast sandwich follows that, then another Met-RX drink. I’ll snack on some rice or fruit during the after-noon. I back off on the carbs later in the day, so I’ll haveeither steak or chicken with veggies at night.

My protein is about 200 grams per day at 2,000 caloriesat a bodyweight of 165. I eat 150 grams of carbs and therest is fat. I take no supplements at all. Once a week I eatwhatever I want.

The reason I decided to be in Fit Over 40 is because Idon’t know a better way to reach people my age (oryounger) to let them know the “real deal” about fitness. Many people believe that you have to “live in the gym”and “give up your life” to look and feel as good as I do.My diet and training is a lifestyle is not overly time-con-suming. I believe that by living the fitness lifestyle, youdon’t “give up your life,” you gain a greater life! : :


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FitOver40.com AGE 60-69TOM SCHWALD




HOW I thinkI recall the 1940’s when I never heard of a womanexercising. I am sure it was thought by the generalpopulation that exercise would kill a woman, soinstead we resorted to rubber girdles that madeour butts two sizes smaller and also made oureyes bug out of our heads. My mother’s era neverheard of exercise per se; trenching a cornfield wasan expected way of life and it served the purposeof pride and survival.

Pride in yourself is the best motivator. My moti-vation comes from within. I am motivated to bethe best that I can be, and that’s what enables meto make gains in strength and muscle. I see andfeel the physical and emotional benefits. I feelhealthy and vibrant and I’m proud of the way Ilook in the mirror. Training is a spirit lifter thatgives me control over my life. If I have a problem,the answer usually becomes clear as I work out.Exercise puts my life in perspective. I’ve become aperson who keeps trying and taking pride in whatI do every day. My family and my daughter inspiresme to the max.

kelly nelsonCategory Bodybuilder Age Range 70+ Weight 108 lbsOccupation Retired

Services include fitness website, personal training, DVD’s & videos

Kelly Nelson is a marvel. Her physiquewould be envious to anyone at anyage. At 77 , she continues to improve!

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“Training is a spirit lifterthat gives me control over my life.”

FitOver40.com AGE 70 +



http://agelesstraining.com

HOW I trainI work out on a ten day cycle. I do 4 sets of 12 reps formost muscle groups. On day one I train chest, shouldersand triceps. For shoulders I do seated barbell presses tothe front, barbell presses behind the neck, standing sidelaterals, and bent over laterals. Triceps are next. I enjoyoverhead dumbbell extensions, high cable extensions,tricep dips facing backwards on the “Gravitron” machine,close grip barbell presses in the Smith machine or dips.

I superset and have the equipment ready so I only haveto pause to change the weight. I finish with 15 minutes ofyoga postures. The entire workout takes one hour, forty-five minutes. If I didn’t ride my bike to the gym, I will doa 10-mile loop. I keep my bike on my car rack and startmy ride as soon as I finish my workout.

Day two is back, biceps, abs and calves, including pull-downs to the front, low cable rows, dumbbell rows, andback extensions. Bicep exercises include dumbbellpreacher curls, alternate incline curls, lying flat benchdumbbell curls and body drag reverse curls. I do a four-exercise circuit “giant set” for abs: Crunches, reversecrunches, hanging twists and hanging knee-ups. I do twoexercise for calves: seated and standing calf raises.

Day three is legs, abs and calves. For legs I do seated legcurls, lying leg curls, leg extensions, front smith machinesquats, squats standing backwards on the hack machine.Calves and abs are the same as day two. I finish with theyoga postures for stretching. No workout on day four.

On day five, it’s back to chest, shoulders and tricepsagain, same exercises, only three sets per muscle partand I increase the weight, doing eight reps. Day six isback, biceps, and legs for 3 sets of 8 reps. Day seven is aday off. Day eight is power day, and I enjoy the big liftsincluding deadlifts, standing overhead presses and frontsquats for 3 sets of 8, 5, 5 reps. Then I superset pull upsand push-ups to failure.

I don’t work out on days nine and ten, although I may doan easy bike ride, sauntering for ten miles. I start over onday eleven.

I started keeping a training diary since I first read of itsimportance some twenty years ago in one of VinceGironda’s articles. Writing down the sets, reps andpoundages that I use gives me a tremendous frame ofreference and allows me to see my progress.

I have developed a preparation ritual. I visualize how Iam going to execute my work out and I see the physiqueI will acquire from each set. The purpose of my workoutsis to serve my body, not vice versa. I always have a long-term goal.

HOW I eatWhen I was thirteen years old, I worked one summer ina meat packing facility and became aware of the filthyand inhumane slaughtering process, subsequentlybecoming an ovo-vegetarian. I eat eggs, whole grains,legumes, vegetables, fruits but no flesh. It’s important tobecome educated about where your food comes from.If people could see behind the sterile packaging in theirmeat markets, there would be more vegetarians, lessobesity and a healthier, cleaner world.

I do not adhere to the precepts of strict food choices.To quote bodybuilder Mike Mentzer, “It is training thatbuilds muscle.” Food simply supports that growth. Youcannot eat your way to a hard body, no matter whatyour food choices are.

My food choices are simple. I do not eat anything witha face, except occasionally wild salmon. I gave up dairy30 years ago. For breakfast I have oatmeal with walnutsand raisins, perhaps an egg, fresh or frozen fruit andtoast. Snacks are any fruit, fresh or dried, or a sweetpotato. Lunch is usually soup that I have made before-hand and frozen—usually vegetable, bean, rice soup, acouple slices of bread (I prefer spelt bread). At 5:00 pm Ieat dinner, which is usually the same as lunch or avegetable omelette and baked potato. I’m in bed by8:00 pm. Early to bed, early to rise! : :


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FitOver40.com AGE 70 +KELLY NELSON




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Instead of one man's ideas on training, nutrition and motivation, this new e-book spotlights 52 success stories from men and women of various ages and lifestyles, ranging from housewives to Mr.Universe title winners… From 40 to 80 years young!

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• A 45 year old, married with 4 children, who does 3 sets of 10 chin ups with ease… and SHE alsobench presses 200 pounds!

• A 62-year-old man who looks better today than he did at 22, despite a destructive detour intobooze and drugs, and congestive heart failure at 48!

• A 55-year-old former skid row alcoholic who found rehab and relief from addictions throughstrength training and exercise!

• A 47-year-old mother of 2 who, once obese, now has the body of a 20-year-old!

• A 51-year-old bodybuilding competitor who, just a few years ago, was a 250-pound couch potato!

• A “heart-cripple” who literally regenerated 75% of his dead heart tissue and now competes inbodybuilding-at the age of 74! (His tissue regeneration was clinically documented by hisamazed and stunned physicians.)

• A 49 year old man who overcame Multiple Sclerosis, a ruptured nerve and agonizing pain andbuilt a body that would impress Arnold Schwarzenegger!

• A man is blasted 300 feet through the air in an explosion that killed 10 others, paralyzing himfrom the chest down… in his 40's, undaunted, he goes on to become healthy, lean, fit and oneof the world's greatest wheelchair athletes and an inspiration to millions!

By “modeling” the mindsets, nutrition plans and exercise methods of these50 role models, an older man or woman can enjoy the following benefits:

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In addition to these 52 success stories, written by our over-40 role models in their own words, Jonhas written the first chapter of the book, which details his own personal struggle with his weightand his health. He tells the story of the devastating consequences of an inactive and undisciplinedlife, and how he ultimately transformed himself and maintains the incredible condition he currentlydisplays at 40 years of age.

Jon has also invited me to conclude the book with a chapter of “how to” information about nutri-tion, aerobics, weight training, losing fat, gaining muscle, and the psychology and mindset of physi-cal excellence after age 40.

While the focus of the book is on the physical accomplishments, the book took on new life when“The Excellence Mindset” was introduced. Talk about inspiration! To read how someone trains anddiets is all good and well, but how they “think” and what “motivates” them is the true source oftheir achievements!

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The “Fit Over 40” e-book is destined to become one of the top selling health and fitness e-books inthe history of the Internet and will improve the quality of thousands of people's lives all over theworld.

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My very best to you,

Tom Venuto,Author, Burn The Fat, Feed The MuscleCo-Author, Fit Over 40: Role Models for Excellence at Any Age

Contact Jon Benson [email protected]

P.S. If you thought the four stories in this sample were inspirational, wait until you see the other 48of them! - they're going to blow your mind! Get your copy at:

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