Seven Rules for Lifelong Strength and Health

Hail to the Dinosaurs!

Two quick notes, and then we'll talk

1. The January Dino Files

The January Dino Files is available
in Kindle and PDF editions - AND in a
hard-copy edition printed and shipped
to you by Amazon.

PDF edition

Kindle edition

Amazon hard-copy

2. The February Dino Files

Is almost ready, and it's going to come
to you with something new and different.

It's a special kind of bonus.

Actually, three of them.

Be looking for it. It's going to be lots
of fun. And it's going to make the
Dino Files better than ever.

3. Seven Keys to Lifelong Strength
and Health

I was talking with a friend and fellow
Dinosaur the other day. He's about my
age (I'm 60), and like me, he's been
training for pretty much his entire

He's in excellent shape, and he looks
*much* younger than his age.

And that's true of many lifelong Iron

But it doesn't happen by accident. It
happens by living what Bob Hoffman
called "the Strength and Health lifestyle."

In other words, it's the result of eating
the right way -- and training the right
way -- and (very important) keeping
your weight under control.

Anyhow, we talked about those topics
a bit, and I thought I'd share some of
what we covered. So here are seven
rules for lifelong strength and health:

1. Follow a Dino-style strength

a. More than any other form of exercise,
progressive resistance training helps keep
you young and healthy -- in part because
strength training helps you maintain
healthy hormone levels as you grow

b. Cardio training helps (if it's the right
kind of cardio training), and so does
stretching and what they now call
"mobility" work -- but progressive
resistance training is far and away
the most important thing to do.

2. Follow a training program that

a. If you don't enjoy your workouts, you
won't keep doing them.

b. If you like kettlebells, use kettlebells.
If you prefer to use barbells, use barbells.
If you would rather do bodyweight training,
do bodyweight training. If you prefer to mix
things, up, that's fine, too.

c. No one type of training is "best." What's
best for YOU is what you enjoy doing. That
varies from person to person, and it may
change for you over time.

d. If you are a mature trainee, you have
earned the right to have FUN when you

3. Train hard, but train smart.

a. Older trainees need to listen to their
bodies. There's a time to push hard, and
a time to ease up a bit.

b. See Gray Hair and Black Iron for advice
on sensible and effective training programs
for older Dinos. It gives you over 50 of them.

4. If it hurts, don't do it.

a. You'd be surprised how many trainees
ignore this rule.

b. Things that work great at age 20 or 30
may be very bad for you at age 50 or 60.

c. Dings and dents may require work-
arounds and/or different exercises.

5. Pay attention to rest, recovery and

a. If you don't recover from your workouts,
they will gradually wear you down, not build
you up.

b. Get enough sleep every night. Your body
rebuilds and recharges itself while you are

6. Pay attention to diet and nutrition.

a. When you're young, you can eat almost
anything and get away with it. Things are
different for older trainees.

b. See Knife, Fork, Muscle for more information
about diet and nutrition for lifelong strength and

7. Keep your weight under control.

a. You don't need to walk around flashing your
six-pack -- or posting six-pack selfies on Face-
book -- but you do need to keep your gut under

b. Excess stomach fat is linked to a whole host
of health problems, including diabetes and
heart disease.

c. The vast majority of physical culture heroes
who maintained good health and active lifestyles
well into their advanced years were men and
women who prided themselves on staying lean,
fit and muscular.

So there you have it -- seven rules for lifelong
strength and health. You probably follow them
already, but a little reminder now and then is
a good thing.

As always, thanks for reading, and have a great
day. If you train today, make it a good one.

Yours in strength,

Brooks Kubik

P.S. I mentioned Knife, Fork, Muscle and
Gray Hair and Black Iron. Go here to grab

P.S. 2. We're also releasing Knife, Fork, Muscle
as a series of Kindle e-books. Same content,
but broken into four books. Books 1, 2 and 3
are already available, and book 4 will be out

Go here for the complete list of all of our
kindle books, with order links for all of

P.S. 3. Thought for the Day: "The ultimate
goal is lifelong strength and health."
-- Brooks Kubik