By Jim Sayih

Whenever one sees a beautiful sports car driven by a middle-aged man behaving like a teenager, the words mid-life crisis comes to mind. Usually, one who is motivated during that state of mind develops new habits which involve activities of fun, fun, fun. Often times many begin physical fitness programs to improve their appearance. Fortunately, the increased physical activity provides health benefits promoting one’s longevity. We can learn to appreciate the physical aspect of the mid-life crisis phenomenon by taking a moment to re-evaluate our current health and fitness status.

First ask yourself; am I happy with my current level of fitness. If not, simply reflect on your personal history of when you were in the best physical condition of your life. Perhaps it may have been in high school, college or, for some, the Police Academy. Try to recall how you felt physically; if whether or not you enjoyed the benefits of good flexibility and an efficient cardiovascular system. Second, decide what area of fitness you wish to improve; i.e., body fat reduction, increase muscle strength, muscle size, endurance, flexibility, etc. Finally, develop a plan to successfully achieve your goals. Here is a general program to get you started towards developing positive fitness habits, which will ignite hidden energy and vitality.

Every night prepare six small meals the night before your workday. Each meal should contain three main nutrients: 1-Protein (4 oz. meat, fish, dairy, beans), 2-Complex Carbohydrates (starches, one medium potato, one cup of rice, grains), and 3-Fibrous Carbohydrates (1 medium fruit, 1 cup of veggies). This is known as the rule of 3. Eat these meals every three hours; remember the meals are small, therefore, don’t worry about over eating. This plan will provide you with constant nourishment all day long. Protein for re-building muscle and other tissue, Complex Carbohydrates for quality fuel to supply the energy needed for exercise and daily tasks, Fibrous Carbohydrates for vitamins & minerals, assists with elimination and provides bulk in the diet. Water should be consumed all day. One gallon for the entire day should be sufficient for most people. The "Klein" formula suggests - Bodyweight X .66 = Sum in ounces of water to consume daily.

CHEST Push Ups 2 Sets, Maximum Repetitions

TRICEPS Triceps Extension 3 Sets, 10 Repetitions

Over Head Dumbbell Press 2 Sets, 10 Repetitions

BACK Pull Ups 2 Sets, Maximum Repetitions

Seated Rows 3 Sets, 10 Repetitions

BICEPS Standing Curls 3 Sets, 10 Repetitions

Seated Dumbbell Curls 2 Sets, 10 Repetitions

Friday:

LEGS Leg Extensions 2 Sets, 10-15 Repetitions

Leg Press 3 Sets, 10 Repetitions

Leg Curls 4 Sets, 10 Repetitions

SHOULDERS Side Lateral Dumbbells 3 Sets, 10 Repetitions

Standing Shrugs 2 Sets, 10 Repetitions

Tuesday:

STATIONARY BIKE 20 – 30 minutes

ABDOMINAL CRUNCHES 2 Sets, 10 – 20 Repetitions

Thursday:

STAIRMASTER 20 – 30 minutes

LEG RAISES 2 Sets, 10 – 20 Repetitions

Saturday:

JOG or RUN 20 – 30 Minutes

Follow this program for 6 to 8 weeks. If your fitness level allows you to increase the number of sets, then feel free to increase the number of sets needed. If you feel the number of sets are too great, then reduce the number. The same applies to the duration of the cardiovascular training.

Before you begin the program, go to your nearest fitness center and request a certified trainer measure your body composition and body weight. Log this information and follow this program. During the 6 – 8 weeks, DO NOT weigh yourself at all. Wait until the final day of the program and have your body composition and body weight measured again, preferably by the same certified trainer. Then you will have the fitness data available to inspect your progress. You should notice an increase in muscle and a decrease in body fat. Overall, you should have an improved physical appearance.

Enjoy the great benefits of good health. Become more physically active and watch how the quality of your life increases.