I’m 51-years-old and have lived in Tokyo for about five years. I am very interested in fitness and my goal is to lose fat. I’m 5-10 and 205 pounds. I started working out after the CEO of my company warned me that my health was visibly deteriorating. My family has a history of diabetes and I suffer from allergies and asthma from time to time. I also had back surgery when I was young to remove herniated discs causing sciatica, so I avoid heavy Olympic power-lifting moves to prevent any recurrence.
Because of my age, I work out every other day, alternating between strength and cardio. I try to avoid overly processed foods and stick with mostly Asian cuisine. My supplements include a multivitamin, additional vitamin C and fish oil capsules.
My strength training consists of:
-Bodyweight exercises. Squats, boot-strappers, pushups, pullups, planks.
-Free weights. Deadlifts, squats, bench press, rows, military press.
Both methods are performed in high-intensity circuits with little rest breaks between exercises and sets.
My cardio workouts are:
-100-yard sprints on flat grass fields or on a very steep hill behind Tokyo’s Midtown project.
-16-Kg kettlebell high-rep swings and snatches followed by skipping rope between sets (DOE Manmaker, etc.)
-Tabata intervals (thrusters, medicine ball slams, rope skipping, rowing and stationary bike).
I try to keep each workout under one hour in duration, so I can spend more time with my family, and because of my long working hours. I read and use several web sites to help plan my workouts:
I respect the conditioning aspects of MMA fighters. I believe they are on the cutting edge of fitness. They have to risk everything in the ring or hexagon, and must fully involve themselves in strength, cardio and nutrition to survive.
Visually, I’ve seen positive changes in my body composition over the past year using the strategies I’ve outlined, but not many changes in overall weight. In fact if I stop working out, my weight drops to 200 pounds. I used to do slow long-distance jogging but went to all-out sprints starting in November after observing that many middle-aged men who do marathons and triathlons don’t look well, and many are actually fat.
More importantly, I have been blessed with a 2-year-old son and I have committed myself to getting into the best shape possible, and keeping that way, so I can see him grow up to be a young man, and maybe be, if I’m lucky, able to participate in his active fitness lifestyle when he’s in his 20s and I’m in my 70s.
I would appreciate input from you and your readers. I’ve been following your blog for about two months. Thanks.