fit forever You can look 10 years younger, feel 15 years younger, and impress the young bucks at the company softball game....

Fit Forever!

You might feel left out in this world if you don't use phrases like "Dude, let's hang!" or talk intelligently on whether Moby's latest CD is better than Radiohead's. Add a little thinning hair, stir in a few wrinkles, add a pinch of potbelly, and presto! You're OLD! Before you turn in your treadmill for a walker, know that there are ways to beat the 20-somethings at their own game. You can look 10 years younger, feel 15 years younger, and impress the young bucks at the company softball game. How? Dude, let's hang:

Gym Rejuvenation

If you don't know that regular exercise will help keep you fit, feeling energetic, and looking young, you've been living in a cave.
"To prevent burnout and make your workout smoother, always work your larger muscles first, such as with chest and back exercises," says Tomas Garcia, a personal trainer in Pheonix, Ariz. "Save biceps, triceps and shoulders for after the major muscle groups." For low-body exercises, he suggests, work the quadriceps first, the glutes, then hamstrings and calves. He also recommends doing a cardio workout one day and strength training the next, rather than both in a day.

Don't Overtrain

If you find yourself pushing hard through workouts on a regular basis, feeling fatigued on non-workout days, and having a lot of aches and pains, give yourself a rest.
"Exercising appropriately and getting enough sleep every night will take you 50 percent there in looking and feeling younger," says Garcia.

Food Fuel

You can boost your energy by jacking up the levels of carbohydrates and protein in your diet, and reducing the sugar, salt and caffeine. "Changing your diet can help you build muscle faster, and it will also give you more energy," says Garcia.
You can improve your workday simply by having an ample breakfast with a combination of protein and carbohydrate. "This will give you a boost of energy all morning," says Garcia. "You won't be slumped over your desk, gulping coffee, trying to wake up. Plus, you'll be able to ward off the workplace doughnuts."
Keep the work energy flowing by having a carb-boosting mid-morning snack. A piece of fruit, such as an apple ar banana, is a great choice, or for convenience, you could have a low-fat energy bar.
Two other important factors are to eat more raw fruits and vegetables, and eating enough fiber. Telling everyone about your constant need for laxatives just isn't cool.

Skin Savers

The touted eight glasses of water a day is more than just good advise. It can help you look and feel younger. "Drink the right amount of water, even if you're thirsty," says Garcia. "It will help your workout, your skin, and elimination. Water helps clean out your system."
Since the body is mostly water, even slight, non-dangerous dehydration can be evident in dryer skin, less elasticity to the face, and it can fatigue you. While you're at it, protect your skin with sunscreen all the time. Sun damage is a primary cause of someone appearing older than they are. If you must have a tan, try the new bronzing gels. Many of them look natural.

Supper Sex

Now is the time to break the pattern of it's-the-weekend-let's-have-sex, or doing it in the same old position. try new sex positions with your partner. Incorporate massage or more foreplay into your sex life. Try sex during a different time of day. Don't worry about trying to be good in bed. If you need a little erection help, ask your doctor about Viagra. There are also medications for premature ejaculation. Remember that the missionary position is the hardest one for most men to maintain an erection. Lie flat on your back, get side by side with your partner, or even try standing.

Mind Games

You've killed enough brain cells in your life, now stimulate some with ongoing brain activity. Find a magazine or book that has exercises to make you think. Regularly participating in such exercises keeps your brain sharper, studies reveal. Also, find materials that help you think more creatively. There are many books on the subject. These provide patterns to help you learn out-of-the-box thinking. You'll come up with more creative, even outlandish, ideas- the hallmark of the young whippersnapper at work who gets all the attention.

A primary factor in feeling young and confident is simply how you train your mind to think about yourself. If you get up every morning thinking how old you look, how you used to sleep through the night without having to go to the bathroom, how you could drink more alcohol and have less of a hangover, you're programming yourself to believe you're "old." Work on dismissing such thoughts as they arise, and mentally compliment yourself on everything good you do. Relax you mind, too, and help your health. Visualize your life as you want it. Meditate. Take breaks during the day to close your eyes, breathe deeply, and rest your body. "This will keep your energy levels humming," says Garcia.

Facing Facts

It might seem extreme, but it's not. And it's getting more common for men every day. If you really want to run with the pack of 20-somethings, consider cosmetic surgery. There are several affordable, discrete options. The Enlight laser was recently approved by the FDA as treatment for wrinkle reduction. This laser stimulates collagen growth (a natural process) under wrinkles, smoothing them out. A typical procedure for the average 40- something's wrinkles is $500. Since the collagen grows gradually, full results can take up to three months to see. However, this might be ideal if you don't want to immediately look like you've had cosmetic surgery. The procedure is painless, or you might feel a very light stinging, and you don't have to take time off from work. Though only approved by the FDA for wrinkle reduction, the procedure probably works for acne and other scars. Microdermabrasion is another helpful procedure that has been around for the past few years. This involves a sort of light "sanding" of the facial skin with an organic grit. There's no pain, only a light sensation as the procedure is being done. This also stimulates collagen growth, can work for wrinkles and minor scars, and has the added benefit of giving your skin a healthy glow. It requires no time off of work (you can even have the procedure done on your lunch hour) but requires repeated sessions. each session costs $70-$200 (the average is $100), and can be repeated every two weeks. For deeper wrinkles or scars, as many as 10-15 procedures might be needed.

If Rogaine spray and/or Propecia tablets aren't doing enough for your hair growth, you can also consider micrograft surgery. This newer procedure eliminates the "corn row" or "doll's hair" appearance of older procedures. Follicles o hair are taken from a strip along the back of your head (where the temporary scar can be covered by hair after surgery), separated, and re-planted in the thin area. Because hair along the back and sides of your head doesn't fall out, and because the hair roots are individualized, the look is terrific. It can take about three months for the new hairs to take root and truly look good, and you can't work the day of the procedure. The doctor might prescribe a pain pill to deal with discomfort after the topical anethesia wears off. The operation costs about $2,000-$4,000, and many men say it's worth every penny. By paying attention to all these areas, you can feel, act, and look younger, sometimes by many years. Let them be astonished when you tell them the truth about what birthday it is (if you want to tell the truth) and let them be envious at how you did it.

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basic work out tips:10 things you need to know to get lean and gain muscle quickly.

Don't be surprised if you feel more like Mr. Magoo than Mr. Universe the first time you pick up a dumbbell. Learning proper technique can be somewhat involved, considering that each exercise movement has its own set of quirks.

Having said that, don't mistake "somewhat involved" for rocket science. Just as you can trade stocks profitably without a broker if you're willing to educate yourself beforehand (a lengthy education, mind you), you can learn how to correctly perform exercises from any number of sources, including a knowledgeable training partner, a group seminar or a reputable media source-like, ahem, Whole Fitness. (Hell, even most machines in the gym come with written instructions that Magoo himself couldn't bungle.)

Well-designed training programs that arrange those exercises into a coherent, comprehensive system are equally accessible. But whether you decide to do it yourself or to enlist the services of a certified personal trainer, the following tips apply to virtually everyone, neophytes and grizzled veterans alike.

The Tips

1. Don't be a workoutaholic. Many beginners train feverishly under the assumption that more is better, especially when results first appear. However, you're much better off easing into the process. "At first, your muscles aren't ready to do a lot more than they were doing before--they're ready to do a little more," says Richard Cotton, M.A., chief exercise physiologist with First Fitness Inc. in Salt Lake City and a spokesperson for the American Council on Exercise. "You increase your chances of success by moderating your activity a little bit. The morning after a workout, you want to feel like you trained, but you don't want to have to crawl to the bathroom."

2. The best rep range for gaining size is eight to 20. "The optimum results for muscle growth come from lifting a weight that's between 60 percent and 80 percent of what you could lift for one, and only one, rep," says Tudor Bompa, Ph.D., professor of theories of training at York University in Toronto. "At 80 percent, the average person can do eight to 10 reps; at 60 percent, he can do 15 to 20. Most people say anywhere from six to 12 reps is best for muscle growth, but six would be more than 80 percent."

3. The two most important times to eat are when you wake up and after you train. You need fuel in your tank to train hard, and if you don't fill 'er up at breakfast, you'll be running on fumes later. "Make sure the majority of your breakfast consists of carbs, with some protein, maybe in the form of egg whites, thrown in for good measure," says Jacqueline R. Berning, Ph.D., R.D., an assistant professor at the University of Colorado in Colorado Springs. "Low-fat yogurt, or milk and cereal, would also fit the bill." It's equally critical to refuel immediately after you train, when your body's cells are most receptive to replenishing the energy they just spent. A premade drink containing both carbs and protein will satisfy immediate postworkout needs in the short run. A more substantial meal, however, consisting of complex carbs and complete protein (chicken breast contains a better amino-acid profile than egg whites, for example) should be consumed within 90 minutes of a workout.

4. Difficult exercises are good for you, so resist the temptation to avoid them. Most exercises can be classified as either single-joint or multijoint movements. The former includes the barbell curl, in which only your elbow joints move. Along with the deadlift and the bench press, the latter includes the squat, during which your ankles, knees and hips are all being extended and flexed, while your upper body works hard to keep the load stable. Multijoint movements are the more difficult of the two types to master, but it's well worth the effort to learn their proper execution, since they result in maximum muscle growth of more complex muscle groups like the chest or the legs. "People often get too specific in their exercise selection," says Thomas M. McLaughlin, Ph.D., ceo of Biomechanics Inc. in Marietta, Ga. "At some point, you really need to do big multijoint exercises that involve large amounts of muscle mass."

5. Unless it is the primary focus of your training, do cardio after, not before, you lift weights. Or do it during another part of the day, or better still, on a separate day. "If you perform aerobic-type exercise first, you'll be fatigued for your weight training," says Cotton. "As a general rule, strength training has less of an impact on cardio than cardio has on strength training."

6. Stretch before you train, and warm up before you stretch. Don't jump right into your weight-training session. First, do about 10 minutes of low-intensity exercise on a stationary bike or a treadmill. "To decrease the chance of injury, you need to elevate your body temperature before you do anything more intense," says Michael J. Alter, M.S., author of Sports Stretch. Once your tissues are warm, stretch them for another five to 10 minutes, focusing your effort on those body parts you plan to train. Alter also recommends stretching the body part, or parts, being worked for 15 to 20 seconds after every set. And don't jump right out of your training mode. Follow with a brief cool-down in which you basically just keep moving for five minutes or so, with another five to 10 minutes of stretching.

7. Recovery is just as important as training. When you lift weights, you're actually tearing down muscle fibers. It's only after you've completed your workout that your muscle tissues begin the rebuilding process. To allow that process to unfold properly, give your body adequate downtime in between workouts. As a beginner, don't lift more than three or four times a week, never work the same muscle group on consecutive days, and never train a muscle group that's still sore from a prior workout. For optimal results, you also need to maintain a proper nutrition program, which calls for five or six nutrient-packed small meals a day (four, at minimum). Finally, you need to get enough shut-eye--at least eight hours of it. Adequate sleep keeps you mentally and physically sharp for your workouts, and the act of slumber itself accommodates the release of growth-inducing hormones.

8. Don't do the same workout over and over. Your body only changes when you force it to, and it's remarkably quick to adapt to new stimuli. If you repeat the same workout every training session even for a month, your body can probably handle it without producing an adaptive response. If you feel like your progress has reached a plateau, that's probably what's happening. The best way to avoid plateaus is by periodizing your training, which simply means arranging it according to discrete phases designed to achieve different, albeit related, goals, including muscle growth, strength and definition. That's also the best way to avoid overtraining.

9. Most guys need to consume an additional 2,500 to 3,500 calories a week to gain one pound of muscle each week. You can pump iron until you're blue in the face, but if you don't augment your training efforts with enough food and fluid, the laws of human biology and simple mathematics dictate that you won't get any bigger. "When it comes to gaining muscle, the most important thing is eating enough calories to fuel both your exercise and the metabolic processes needed to build muscle," says Susan M. Kleiner, Ph.D., R.D., author of Power Eating. "Most guys who have trouble gaining weight and strength simply aren't eating enough."

10. Women seem to dig men who work out. Sports psychologists could speak on this topic at length, and relevant studies doubtless have been performed, but we know this statement is true because Karen McDougal tells us it is. "Being in shape definitely gives men that extra sex appeal," says Playboy's 1998 Playmate of the Year. "It's the confidence you show that actually leads to the sex appeal, I think. If you're not confident and you don't feel good about yourself, why would someone else be attracted to you? Working out leads to self-confidence, which leads to sex appeal."

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