I am happy to bring to you an interview I recently conducted with personal trainer and fitness coach, Darvis Simms. Darvis is in his 50’s and proves that exercise can really turn back the clock. If you are over 40 and feel like you are stuck in a rut with fitness and nutrition, check out the interview below and get in touch with Darvis if you need more help.
1. Could you provide a brief background on yourself?
I am an ACE certified personal trainer with over 17 years of experience in the fitness industry. I specialize in fitness over age 40. I’ve just written and published a book on the subject called Forever Fit and Firm.
2. What is your advice for people over 40 who haven’t exercised in several years or longer?
Start slowly with a program like a brisk 15 to 20 minute walk 3 to 4 times each week. Find a good personal trainer to help you design a strength training program that you can do 2 to 3 times each week. And “of course” buy my book!
3. Do you feel people over the age of 40 should train differently than younger people?
Yes, people over 40 should focus more on strength training to minimize muscle loss. They should also emphasize more flexibility in their fitness programs.
4. Motivation can be tough at any age. How have you managed to stay motivated to stay fit in your 50’s?
Two things motivate me to stay fit. One is, I consider myself to be a role model for those of us who are over the age of 40. I want to show people that it is possible to be fit and firm no matter how old they are. Second is quality of life. I live a very active lifestyle and I must stay fit to do the things that I enjoy.
5. How does exercise help to turn back the clock?
In many ways. Exercise helps:
- Keep you mobile and strong
- Keeps your body tone
- Helps to minimize muscle loss
- Reduces your risk of chronic diseases such as diabetes, heart disease, and certain types of cancer
- Improves your energy level
- Helps you sleep better
- Improves your mood
- I call exercise the “Fountain of Youth”
6. What are your recommendations for how to recover after a tough workout?
A post-workout meal composed of about 20 grams of protein and 30 grams of carbs within 30 to 60 minutes after your workout. 16 to 24 ounces of water right after your workout to rehydrate. And 8 hours of sleep at night.
7. There are many unrealistic expectations due to weight loss shows (example The Biggest Loser.) What would you say to individuals who feel they can achieve the same results as what is portrayed on tv?
Most anyone can initially lose weight on a very strict diet along with an intense exercise program. But, the problem is maintaining that weight loss because you can’t keep doing the strict dieting and intense exercise for a long time. Losing a lot of weigh very quickly is only a short-term fix to a life-long problem. In order to lose weight in a healthy manner and to maintain that weight loss it takes incorporating healthy eating and exercising habits into your daily life. This is the long-term solution to losing weight.
8. Proper nutrition is key for good health and fitness. What do you recommend for your clients in terms of nutrition?
Balance and moderation in their diets. I tell my clients to get a source of lean protein, a complex carb, and a source of good fat with every meal. I also explain to them the benefit of eating 5 small meals each day.
9. Is there a fitness myth you’d like to debunk?
Women who lift weights get bulky muscles. Women don’t have the hormones to build bulky muscles naturally. Most women who lift weights get very lean and tone muscles.
10. Is there anything else you would like to share?
With a positive mental attitude, a good exercise program, and a proper diet I believe you can stay healthy and fit all your life.