This story is part of This Is 50+. This is an in-depth look at men who succeed well into their later years, along with tips and tricks on how we can all maintain our bodies well into the future.
really important Is it okay to be 50 years old? It's as important as you want it to be. Yes, physical strength can decline with age if left unchecked. Or you can stay strong, smart, stay on top of your game, and keep getting stronger. These 10 rock stars, actors, and jack-of-all-trades celebrities know a thing or two about how to maintain peak performance after 50. Here, they show you how.
Let's go outside
Lenny Kravitz, rock star/producer
lenny kravitz keep “My best shape hasn't lost me,” Kravitz said recently. men's health. “It's right in front of me right now. We'll continue to move that bar as we get older.”
His training routine includes one very important element. It's nature. For aerobic exercise, he does some trail running on his property in the Bahamas. To build up his strength, he pulls out a few dumbbells, a barbell, and his two 45-pound bumper plates to a spot in the garden. Sometimes, palm trees grown sideways are used as makeshift benches.
adopt a routine
paul rudd, actor
About his latest work role in Ant-Man and the Wasp: Quantumania, Paul Rudd, 55, had to get back into his superhero form (even if his only shirtless scene was cut). His Kickstarter for the series was released in 2015, but it was a marked departure from the string of romantic comedies and dramas that had been packed into his resume up until then.
Whenever he trains for a role, the basis of his transformation is the same. It's a routine. Wake up. I drink coffee. Do some aerobic exercise. lift weights. Eating food (his staple food is eggs and salmon). Protein shake (just water and protein).
“It sounds like hell, but it really isn't. I feel comfortable with the routine,” he says. “Routine is a human need. It's something that grounds us in a really positive and healthy way.”
prioritize recovery
Mark Wahlberg, actor/producer
king of the The 3am Club (seriously, he trains at 3am every day) – Mark Wahlberg is known for pushing his fitness to the extreme. At 52 years old, he has the body to prove it. And yes, it takes a lot of time, dedication, and effort to build a body like his. But it also required considerable recovery, a lesson he learned much later.
He now incorporates staggered rest days into his training schedule. He calls it “smart training.” He said he would work out for three days, rest for one day, work out for two more days, and rest again. M.H.. He works even in the cold weather every day.
“I put as much emphasis on rest and recovery as I do on tension and intensive training,” he says. “I’m sad that it took me until I was 52 to figure this out.”
Never neglect your warm-up
Arnold Schwarzenegger, bodybuilder/actor/former governor of California
proper warm up It's the key to effective training at any age, but it can also help prevent injuries as you get older.
“We always start with high reps, so we kind of warm up that area,” Schwarzenegger, 76, said when we met at the famous Gold's Gym Venice Beach. “For the first set he starts with 30 reps, sometimes he starts with 50 reps. It's like warming up your knees when you do a squat or warming up your back when you do a deadlift. It's important. It's a warm-up and a cool-down.”
These low-weight, high-rep sets draw blood flow to the muscles you're targeting. This lubricates the tendons and ligaments, making movement easier and safer.
Eat so you don't get hungry
Dwayne “The Rock” Johnson, actor/wrestler
That's not enough Keep up the effort at the gym and at work. The body cannot maintain this no matter how old you are. Being your best at any point in your life means providing your body with proper nutrition. “It's better to stay in shape than to get in shape,” the 51-year-old told Us. To that end, he makes sure his diet is in line with his goals. Sodium intake, carbohydrates and all other variables are all taken into consideration, he says. “The best strategy is often the one that keeps you from feeling hungry.”
How to support your training without feeling hungry: He splits his meals into six meals a day, prioritizing protein to keep you feeling fuller longer. His 40 to 45 percent of his calorie intake comes from lean protein sources such as eggs, chicken, bison, and fish.
eat more vegetables
Dave Bautista, actor/former professional wrestler
dune star dave Bautista says training is therapeutic and he enjoys it. His careful diet supports his efforts in the gym. Back in 2010, when he retired from WWE, he was training with jiu-jitsu legend Cesar Gracie — and most of the fighters under Gracie's tutelage were vegetarians. He was a pescatarian. Bautista also ate like that. He started cutting red meat, pork, and eventually red meat like chicken and turkey.
Bautista told us during a recent visit that he lives entirely on plant-based fuels, with the exception of eating fish a few times a week and feeding him a few eggs. Even now, at the age of 55, she maintains supervillain-level stamina.
Incorporate compound movements
christopher melloni, actor
When Christopher Meloni Started bulking up Law and Order: Organized Crime; His trainer started programming him with a ton of compound movements, exercises that incorporate multiple muscle groups at once. Such movements include squats, deadlifts, chest presses, etc.
Although Meloni has been working out for quite some time, “squats were kind of new to me, embarrassingly,” he says. “I always avoided them because they were really strict.”
Since incorporating them into his routine, the 62-year-old has become stronger and more in tune with his body. Plus, they help me do the action scenes I have to do on the show.
Try intermittent fasting
terry crews, actor
Terry Crews is He is best known for his insane physique and vibrant characters in projects such as; Brooklyn Nine-Nine and white chick. At 55 years old, she still maintains her bulging pecs and biceps. He attributes that in part to intermittent fasting. “When I wake up, the first thing I do is drink a glass of water…and I put some amino acid powder in it. I call it Stardust,” he said. “I drink it all morning and afternoon.'' He wakes up at 5 a.m., puts on his pre-selected training kit, and downs a Stardust before heading to the gym. He doesn't get his first meal until about 2pm. Intermittent fasting makes him feel better, he says.
balance your training
michael jai white, actor, martial artist
For martial arts For artist and actor Michael Jai White, training after age 50 is all about efficiency in movement. In a recent interview with MH, he talked about how he was so focused on bench pressing to build a superhero chest that he ignored his back, which caused his shoulders to pull forward. Told. The 56-year-old had to focus on training his back muscles for the next few years to get himself in shape.
“Fitness for me is about being in balance,” he says. This means training muscle groups evenly to improve exercise efficiency. This is especially true as you get older, he says.
find a partner
rob lowe, actor
Rob Lowe, 60 years old I passed on many things to my children, including my love for acting and working out.Now, Lowe and his son John Owen are doing everything together, they reveal in their joint MH cover story, including starring in a Netflix movie. unstable. But that's not all they do together. You can often see them training together in their backyard, soaking up the California sunshine. They hold each other accountable and encourage each other to become stronger.
They also enjoy staying active in other ways. Lowe started surfing when he was 40, interestingly late in life for someone who grew up in Malibu. He also taught his son and sometimes rode the waves with him. He can also be found on the golf course.
This is just the beginning. Find out what else men over 50 think, do, and think about here.
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