Latest news with #SteveColeman
The Independent
22-05-2025
- Health
- The Independent
How build lean muscle and lose belly fat in your fifties
Can you really be in the best shape of your life in your fifth decade? The obvious answer is yes, if you weren't in great shape before, but the slightly less obvious answer is: yes, if you're Ben Shephard. Making his second appearance on the cover of Men's Health 13 years after the first one, the This Morning presenter looks more muscular (and only slightly less lean) at 50 than he did at 37. Shephard credits his physique to planning, protein and consistency, with four strength sessions and plenty of 'lung-busting' cardio planned out by trainer Steve Coleman – and, to be clear, he's working with a capacity for training that's been built up over years of hard work. But if you're a non-celebrity with the typical array of commitments, how fit can you really be in your fifties? Is trying to recapture your youthful best just a fast track to frustration? And how should you change your training to maximise your results while minimising your injury risk? Let's dive right in – after some light stretching, obviously. One of the biggest challenges for both men and women in their fifties are changing hormone levels, which can hamper training and recovery. Menopause in women causes a sharp drop in estrogen and progesterone, leading to the loss of lean muscle mass, reduced bone density and increased abdominal fat storage, alongside sleep issues and energy level fluctuations. For men, the issue is testosterone: levels start to decline about 1 per cent a year from the age of 30 to 40, though studies suggest that fatherhood also correlates with a drop in testosterone too. Muscle loss, or sarcopenia, also starts after we hit 30, our tendons start to lose some of their elasticity, and joints start to show signs of wear and tear – all of which can make injuries more likely, and less manageable. If you've twisted a knee at five-a-side or been sitting with bad posture for years, it's in our forties and fifties where that starts to add up, leading to surgery or pain when we move – making us more cautious about the sorts of physical challenges that we'll actually tackle. More than anything, it's this that causes slowing of the metabolism as you age: with less muscle mass to burn calories, and less everyday movement going on (whether because you've given up rugby or because you don't go dancing any more), you tend to put on fat even if you're eating the same as you always have. On top of all that, the chronic stresses of everyday life can elevate cortisol levels (leading to increased fat storage around your midriff), and interfere with your sleep (affecting recovery). It's a bleak picture, but some men – like Shephard – seem able to redraw it. So how can you do the same? Here's the plan. Maintain, don't gain The first thing to say is that it's a lot easier to hold onto all of our youthful attributes – appreciable amounts of muscle, a fast metabolism, and healthy joints – than it is to try and get them for the first time in the second half of your life. So, the most important thing you can do is to find some sustainable fitness habits as soon as you can and keep them up – whether you're in your twenties, forties, or sixties. That ought to mean doing some sort of strength training and some sort of cardio every week. Even a couple of 30-minute strength sessions a week can be enough to keep you in shape, while cardio is the gift that keeps on giving – you should do as much as you can (we'll get to how intense that should be shortly). Finally, you should definitely include some sort of mobility work in your regimen every week – that could be a few dynamic stretches around your workouts (the Cossack squat is a great bang-for-your-buck option), or a dedicated session like yoga or Pilates. Don't get injured This gets much more important as you get older and don't bounce back from injuries as quickly. One key is to warm up – a good warmup gradually increases heart rate and circulation, which can suffer from age, while also raising muscle temperature, which improves elasticity and efficiency. It also activates your nervous system, enhancing your coordination and reducing your risk of taking a tumble. It doesn't have to be too complicated – if your gym has one, the SkiErg is a great choice, as it gets your blood flowing, uses all your large muscle groups, warms up your shoulders and helps your coordination. The second part of not getting injured is choosing moves that are low-risk, high-reward. For instance, I don't bench press any more – it's stressful on the shoulders, easy to overload, and it doesn't do much for your chest and arms that a not-too-serious lifter can't get from different types of press-ups. In general, try to avoid high-impact moves (the odd box jump is fine, but don't ping your Achilles tendon by doing 50 of them in one workout), and forget the one-rep maxes. But that said… Lift weights 'This is really what makes the difference in how you look,' says Sarah Lindsay, CEO of Roar Fitness. 'The stronger you are, the more intensity you can create, and the more stimulus you're going to be providing to your muscles. Learn to lift heavy, and track your progress – if the weights go up, that's very motivating.' If you're pressed for time on strength training, don't waste any of it on barbell curls or situps: spend as much of it as possible on exercises that work multiple areas of your body at once. Press-ups work your shoulders and core as well as your chest – goblet squats work all of your leg muscles, but also test your biceps. Aim to use a weight that's moderately challenging for 5-10 repetitions, and do two or three sets. Do a lot of Nepa (non-exercise physical activity) This basically means all of the things you wouldn't get changed to go and do: walking your kids to school or doing the gardening are both Nepa, and a key benefit of both is that they're not difficult to do, and aren't likely to lead to food cravings later in the day (unlike, say, high-intensity cardio). If you want to, you can also add a bit of difficulty to your everyday movements – say, by throwing a couple of books in a rucksack when you take the dog for a walk. It definitely adds up. Eat well – most of the time One of the simplest ways is to aim to eat well 80 per cent of the time (and not worry too much the rest of the time). You'll eat roughly 21 meals a week – so around 17 of those should be reasonably 'healthy'. What's healthy? A decent chunk of protein – around 20-30g – is a good start, alongside a bit of veg (or fruit, but not every time). And don't ignore carbs! 'Eat for energy so that you can train hard, and to recover from your workout, and so that your next training session is good,' says Lindsay. 'If you're eating with performance in mind, you won't go far wrong.' …and don't look back If you looked good, lifted big or ran fast in your twenties and thirties, it's tempting to tell yourself you can recapture those glory days – but going hard in every workout in the attempt is a shortcut to frustration and injuries. Avoid rear-view mirror syndrome by re-framing your efforts as something you're doing for the future: you're aiming to live a healthy, active life for as long as you can, not beat your old Parkrun PB. And unless you're starting an Insta account, being in good shape for your fifties is a great place to be.
The Sun
21-05-2025
- Entertainment
- The Sun
David Beckham, Ben Shephard & Idris Elba show some blokes get better with age – but is it worth the sacrifice?
FORGET middle-aged spread – today's male celebs are all about middle-aged SHRED. Instead of letting nature take its course when they hit 50, this generation are more likely to become toned gym bunnies. 7 A sports car and hair dye isn't enough for these blokes to prove they've still got it — they want the body and fitness of a man half their age, too. Not content with landing the top job hosting This Morning last year, Ben Shephard stripped off for the cover of the latest issue of Men's Health, revealing a pumped physique at odds with his school-dad-next-door persona. And his transformation has thrilled his fans on social media. One woman wrote: 'If my future husband isn't a copy of Ben Shephard I don't want it.' Others called him a pin-up and even a DILF (Dad I'd Like To F***). Ben admitted that hitting the half-century in December was his motivation to get even buffer than when he last posed topless for the magazine in 2012. He consumed up to 2.2g of protein per kilo of bodyweight each day, because 'abs are really made in the kitchen'. Ben explained: 'My wife does most of the cooking. 'We came up with an agreement that I would get what I needed in terms of protein during the day so I could enjoy our dinners.' How romantic! Kyle Walker signs big money deal to model huge fashion brand's underwear just like David Beckham The presenter worked with long-term trainer Steve Coleman, doing four strength sessions a week, plus lung-busting Digme spin classes. His regime also included ten minutes using a foam roller to decompress his lower spine each morning and cutting out most alcohol. Nothing but respect and admiration for the way Ben has approached his 50th birthday Gordon Smart, The Sun's former Bizarre Editor Ben said: 'To get stronger, physically and mentally, is definitely harder the older you get.' Gordon Smart, The Sun's former Bizarre Editor who did the interview, wrote on Instagram: 'Nothing but respect and admiration for the way Ben has approached his 50th birthday.' The 45-year-old journalist and presenter added: 'Considering he is not a professional athlete, the application, commitment, discipline and effort that has gone into this is pure inspiration to men like me.' After this year, the next batch of 50-year-olds have a lot to live up to. Who can forget that Men's Health issue in February where David Beckham, who turned 50 this month, showed off his ripped physique? 7 Actors Pedro Pascal, Bradley Cooper and Ryan Phillippe have also entered their sixth decade this year. They join Hollywood legend Dwayne Johnson, 53, plus hunky British blokes Idris Elba, 52, Dermot O'Leary, 51, and soap star Jamie Lomas, 50 — former husband of Corrie actress Kym Marsh. Forget beer bellies and grandad-style slacks — this is the hottest generation of fiftysomethings yet. But what's changed? 'When a man hits midlife and suddenly gets ripped, flaunting that new body, it's not just about vanity or showing off,' says life coach and human behaviour expert Bianca Best. Pedro Pascal is so hot he's hurting my feelings A fan on social media 'He's staring down the barrel of grey hairs, shrinking muscle and a fading sex drive. 'A transformation is a way to fight back against that creeping feeling of decline.' Narcos actor Pedro Pascal is another middle-ager who has upped his exercise, reportedly losing 80lbs in recent years — and the sight of his biceps on the Cannes red carpet amazed fans. 'Pedro Pascal is so hot he's hurting my feelings,' wrote one on social media. Another added: 'I think he's the sexiest man I've ever seen in my life.' When asked his secret, the Mandalorian actor modestly stated: 'My workout routine is just the basics.' 'I was under pressure, then trained for 14 weeks' But Brit trainer David Higgins, who first worked with Pedro on the Kingsman films, revealed he focuses on calisthenics and body weight exercises, such as mountain climbers, squats, push-ups and planks. 'He doesn't necessarily realise how good he is,' he told GQ. Lucky for some, eh? As a former footballer, you'd expect recent birthday boy Becks to take stripping off in his stride. But after signing an advertising deal with Boss, he quit his beloved red wine for more than three months to model nothing but a pair of tightie whities. He confessed: 'I actually told my team, 'I'm not going back into my underwear'. And then we signed the Boss deal. 7 7 'I was under quite a bit of pressure at that point . . . and then I trained for 14 weeks.' His regime included playing racket sport padel three times a week and workouts alongside wife Victoria for five to six days with trainer Bobby Rich. David told Men's Health that his go-to drink is a protein shake with creatine, coconut water, two bananas, almonds and lots of ice. And Idris Elba embarked on a strict diet before filming a topless scene in the 2023 Luther movie, asking his personal chef King Enekeme to make him look the 'bee's knees'. The Brit actor, once named Sexiest Man Alive, drank smoothies packed with greens and banned junk food. For these hunky celebs, 50 is far from over the hill — which actor Bradley Cooper proved recently when he went public with supermodel girlfriend Gigi Hadid, who is some 20 years his junior. The actor and director keeps in shape using a Peloton bike at home, only eating red meat once a month and avoiding dairy and gluten. Sounds fun. Meanwhile, heart-throb Ryan Phillippe is enjoying a career kickstart at 50, starring in new Amazon teen drama Motorheads. The actor has barely aged since his Nineties breakthrough movies I Know What You Did Last Summer and Cruel Intentions, and regularly shares topless snaps on his socials. He was also named People's Sexiest Man Alive in 2021, crediting 90- minute workouts of calisthenics, free weights and sprints five days a week, plus skiing, waterskiing, hiking and paddleboarding, for his enviable shape. His other motivation? His 21-year-old son Deacon with ex-wife Reese Witherspoon. He admitted: 'We'll do the same workout, and the way he looks afterwards compared to the way I look is really defeating.' While getting older is certainly inevitable, these gym-obsessed stars are proof that blokes do really get better with age. But with little booze, boring protein-rich diets and days upon days spent in the gym, is it worth the sacrifices? 7 Cake? No. Thanks By Will Barker HITTING 50 when I was a kid seemed to be a moment when you could put your feet up and head down the pub. Dads proudly waved their beer bellies about while doing little to nothing at the weekends. But here I am, reaching my half century today, and my fellow fifty-somethings seem to have read a different memo. Ben Shephard flashing his abs, Becks posing in his pants and Pedro Pascal ageing like a fine wine. Come on, lads – how can we keep up? Hard living in journalism is par for the course. Long hours in the office, heavy drinks nights and heavy dinners with contacts. I haven't lived the gym life – but whether it is the envy at the hench celebs or the doom at reaching this landmark, something triggered in me a few months ago. Maybe it's time to lose the paunch. My mates went full midlife crisis and have taken to riding bikes while clad in Lycra. That's not for me. Work colleagues discussed how many lengths they do at the pool or the weight they benched at the gym. No thanks. But in lockdown I turned to the Couch To 5k programme and, whisper it quietly, I quite liked it. And recently my wife persuaded me to download a calorie-counting app and pack up the fags. Who knew pork pies made up pretty much all of your daily calorie allowance? Beer really is bad for you. And after a night out, walk on past the kebab house. It's still a work in progress and Becks won't be losing his Men's Health front cover just yet. But a pipe and slippers are not on my present list today – and I'll pass on the cake this year, thanks.
The Independent
20-05-2025
- Health
- The Independent
Ben Shephard's secret to lean muscle and low body fat for men in their fifties
Making his second appearance on the cover of Men's Health 13 years after the first one, the This Morning presenter looks more muscular (and only slightly less lean) at 50 than he did at 37. Shephard credits his physique to planning, protein and consistency, with four strength sessions and plenty of 'lung-busting' cardio planned out by trainer Steve Coleman – and, to be clear, he's working with a capacity for training that's been built up over years of hard work. But if you're a non-celebrity with the typical array of commitments, how fit can you really be in your fifties? Is trying to recapture your youthful best just a fast track to frustration? And how should you change your training to maximise your results while minimising your injury risk? Let's dive right in – after some light stretching, obviously. One of the biggest challenges for both men and women in their fifties are changing hormone levels, which can hamper training and recovery. Menopause in women causes a sharp drop in estrogen and progesterone, leading to the loss of lean muscle mass, reduced bone density and increased abdominal fat storage, alongside sleep issues and energy level fluctuations. For men, the issue is testosterone: levels start to decline about 1 per cent a year from the age of 30 to 40, though studies suggest that fatherhood also correlates with a drop in testosterone too. Muscle loss, or sarcopenia, also starts after we hit 30, our tendons start to lose some of their elasticity, and joints start to show signs of wear and tear – all of which can make injuries more likely, and less manageable. If you've twisted a knee at five-a-side or been sitting with bad posture for years, it's in our forties and fifties where that starts to add up, leading to surgery or pain when we move – making us more cautious about the sorts of physical challenges that we'll actually tackle. More than anything, it's this that causes slowing of the metabolism as you age: with less muscle mass to burn calories, and less everyday movement going on (whether because you've given up rugby or because you don't go dancing any more), you tend to put on fat even if you're eating the same as you always have. On top of all that, the chronic stresses of everyday life can elevate cortisol levels (leading to increased fat storage around your midriff), and interfere with your sleep (affecting recovery). It's a bleak picture, but some men – like Shephard – seem able to redraw it. So how can you do the same? Here's the plan. Maintain, don't gain The first thing to say is that it's a lot easier to hold onto all of our youthful attributes – appreciable amounts of muscle, a fast metabolism, and healthy joints – than it is to try and get them for the first time in the second half of your life. So, the most important thing you can do is to find some sustainable fitness habits as soon as you can and keep them up – whether you're in your twenties, forties, or sixties. That ought to mean doing some sort of strength training and some sort of cardio every week. Even a couple of 30-minute strength sessions a week can be enough to keep you in shape, while cardio is the gift that keeps on giving – you should do as much as you can (we'll get to how intense that should be shortly). Finally, you should definitely include some sort of mobility work in your regimen every week – that could be a few dynamic stretches around your workouts (the Cossack squat is a great bang-for-your-buck option), or a dedicated session like yoga or Pilates. Don't get injured This gets much more important as you get older and don't bounce back from injuries as quickly. One key is to warm up – a good warmup gradually increases heart rate and circulation, which can suffer from age, while also raising muscle temperature, which improves elasticity and efficiency. It also activates your nervous system, enhancing your coordination and reducing your risk of taking a tumble. It doesn't have to be too complicated – if your gym has one, the SkiErg is a great choice, as it gets your blood flowing, uses all your large muscle groups, warms up your shoulders and helps your coordination. The second part of not getting injured is choosing moves that are low-risk, high-reward. For instance, I don't bench press any more – it's stressful on the shoulders, easy to overload, and it doesn't do much for your chest and arms that a not-too-serious lifter can't get from different types of press-ups. In general, try to avoid high-impact moves (the odd box jump is fine, but don't ping your Achilles tendon by doing 50 of them in one workout), and forget the one-rep maxes. But that said… Lift weights 'This is really what makes the difference in how you look,' says Sarah Lindsay, CEO of Roar Fitness. 'The stronger you are, the more intensity you can create, and the more stimulus you're going to be providing to your muscles. Learn to lift heavy, and track your progress – if the weights go up, that's very motivating.' If you're pressed for time on strength training, don't waste any of it on barbell curls or situps: spend as much of it as possible on exercises that work multiple areas of your body at once. Press-ups work your shoulders and core as well as your chest – goblet squats work all of your leg muscles, but also test your biceps. Aim to use a weight that's moderately challenging for 5-10 repetitions, and do two or three sets. Do a lot of Nepa (non-exercise physical activity) This basically means all of the things you wouldn't get changed to go and do: walking your kids to school or doing the gardening are both Nepa, and a key benefit of both is that they're not difficult to do, and aren't likely to lead to food cravings later in the day (unlike, say, high-intensity cardio). If you want to, you can also add a bit of difficulty to your everyday movements – say, by throwing a couple of books in a rucksack when you take the dog for a walk. It definitely adds up. Eat well – most of the time One of the simplest ways is to aim to eat well 80 per cent of the time (and not worry too much the rest of the time). You'll eat roughly 21 meals a week – so around 17 of those should be reasonably 'healthy'. What's healthy? A decent chunk of protein – around 20-30g – is a good start, alongside a bit of veg (or fruit, but not every time). And don't ignore carbs! 'Eat for energy so that you can train hard, and to recover from your workout, and so that your next training session is good,' says Lindsay. 'If you're eating with performance in mind, you won't go far wrong.' …and don't look back If you looked good, lifted big or ran fast in your twenties and thirties, it's tempting to tell yourself you can recapture those glory days – but going hard in every workout in the attempt is a shortcut to frustration and injuries. Avoid rear-view mirror syndrome by re-framing your efforts as something you're doing for the future: you're aiming to live a healthy, active life for as long as you can, not beat your old Parkrun PB. And unless you're starting an Insta account, being in good shape for your fifties is a great place to be.
