Still In The Game : How Men Over 40 Get Results Dating Beautiful Women by Troy Francis

Author:Troy Francis [Francis, Troy]
Language: eng
Format: azw3, epub, pdf
Publisher: eBook Formatted by www.writingnights.org
Published: 2018-01-08T16:00:00+00:00

Chest: chest press, incline chest press, flyes, incline flyes

Back: seated row, pull downs, delt flyes

Arms: bicep curls (dumbbells), bar curls, preacher curls, tricep exercises.

Shoulders: shoulder press (dumbbells) shoulder press (bar), seated shoulder press, front and side lifts.

Legs: deadlifts, squats, leg press.

There is nothing particularly complex here—these are simply the basic workout exercises that everyone does.

The key is simply to repeating these with weights as heavy as you can, and then doing it again and again.

As you get stronger and you add more weight, so you will start to see even greater improvements.

It won’t be very long until your body starts to look recognizably stronger and more ripped. This in itself you will find to be hugely gratifying and habit building. Because as you start to look better naked, you will want to improve further. This in turn will positively influence the intensity with which you train and, increasingly improve the things that you eat as well.

A point about cardio. Cardio seems to be the marmite of the exercise world in that people either love it or hate it, with men who are looking to get big and strong tending to hate it the most. My personal view is that I should do weights as a first priority, but that cardio—and running in particular—has a distinct value of its own.

I once had a personal trainer tell me ‘never skip a weights session for a run.’ What he meant by that, he went on to explain, was that while cardio has a fat-burning effect while you are engaged in the exercise, weight training has an accumulative effect that lasts even after you’ve put down the dumbbells.

So if you want to get lean as well as strong (and for me leanness rather than bulk is really the goal) then you should favour weights since after a heavy workout your body will continue to burn calories for a long time.

I have no doubt that he was right, particularly as I’ve heard this advice repeated in different forms many times since. But for me running had also become something of a compulsion, and I am loathe to give it up entirely. Also, despite the warnings that cardio’s effect is limited after the fact, the reality is that it clearly has a positive effect given that people who run regularly are most often slim and healthy-looking.

The other thing that I cannot underestimate or undervalue is the way that running makes me feel mentally. Running has for me, over the years, become a form of meditation. I almost always run listening to music. Once I put the headphones in, I switch off my brain, and for long periods of time I find myself thoroughly immersed in flow state. This is hugely pleasurable, as it enables me to reset my mind in a unique way. Often, too, if there is a particular problem bothering me, going on a run will induce the solution from my subconscious naturally. Some of the best ideas that I have come up with, either for work of for things in my personal life, have come about on runs.

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