{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"2657: The Over-50 Fitness &amp; Health Plan","description":"The Over-50 Fitness &amp;amp; Health Plan   The body is always adapting; if you do it right, you will respond great! (1:42)   Considerations to take into account when constructing a routine for this avatar. (5:49)   The RIGHT Way to Workout &amp;amp; Eat to Get GREAT Results if You\u2019re Over 50 Years Old.   An effective full-body workout 2 days a week. (8:52)   Day 1: Push a sled, incline dumbbell chest press, cable rows, standing dumbbell shoulder press, dumbbell curls, press down, and a plank. (12:02)   Day 2: Trap bar deadlift, push-ups, pull-downs, rear flys, hammer curls, closer grip push-ups, cable chop, and standing calf raises. (18:03)   Activity: Aim for 8k steps a day, then 10k, and then 12k steps a day. (21:57)   Diet: Women eat 30, men eat 45 grams of protein per meal FIRST, eat veggies SECOND, and eat a starch or fruit LAST. (23:40)   Sleep: No electronics, take glycine and magnesium before bed, and aim for a 9-hour window. (26:13)   Supplements: Multivitamin, 2000IU Vitamin D plus K, and creatine 10 grams a day. (26:57)   Related Links\/Products Mentioned   Visit&amp;nbsp;MASSZYMES by biOptimizers&amp;nbsp;for an exclusive offer for Mind Pump listeners! **Code MINDPUMP10 at checkout for 10% off any order. **     August Special: MAPS 15 50% off! ** Code MUSCLE50 at checkout **   How Do I Choose The Right Weight? (LIFT RESPONSIBLY) \u2013 Mind Pump TV     Mind Pump TV - YouTube \u2013 Search ALL exercises with videos and coaching cues mentioned above.   The Active Plank- An 6-Pack Building Powerhouse \u2013 YouTube    Walking 8,000 steps just 1-2 days a week linked to significant health benefits    Mind Pump # 2402: The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running &amp;amp; How to Do it Correctly)   Mind Pump # 2650: Top 7 Underrated Supplements    Mind Pump # 2497: The Amazing &amp;amp; Weird Side Effects of Creatine   Mind Pump Podcast \u2013 YouTube   Mind Pump Free Resources   &amp;nbsp; ","author_name":"Mind Pump: Raw Fitness Truth","author_url":"http:\/\/www.mindpumpmedia.com","html":"<iframe title=\"Libsyn Player\" style=\"border: none\" src=\"\/\/html5-player.libsyn.com\/embed\/episode\/id\/37673670\/height\/90\/theme\/custom\/thumbnail\/yes\/direction\/forward\/render-playlist\/no\/custom-color\/87A93A\/\" height=\"90\" width=\"600\" scrolling=\"no\"  allowfullscreen webkitallowfullscreen mozallowfullscreen oallowfullscreen msallowfullscreen><\/iframe>","thumbnail_url":"https:\/\/assets.libsyn.com\/secure\/content\/191601210"}