If you’re counting on a easy eyeball take a look at to find out the age of Freddie Quartlebaum, chances are high, you’re going to guess fallacious each single time.
He’s 6’2, 200 kilos, carrying 9% physique fats and with an higher physique constructed extra like an All-Pro linebacker than a school basketball govt, the title he at present holds on the University of Kansas. On first look—or the inevitable double take—if you discover out Quartlebaum, aka “Coach Q,” is now 57, you’ll assume to your self he’s discovered the miracle for turning again the clock.
However, there isn’t a cutting-edge method within the chiseled quinquagenarian’s abs sculpting arsenal. For probably the most half, Quartlebaum depends on old-school coaching and diet, together with the constant motivation to skip complacency and preserve pushing ahead whilst he’s pushed previous 50
“I feel like a young 57,” Quartlebaum says. “The only thing that ever makes me feel old is when I seek comfort or disengage from trying new things.”
Luckily for Freddie Quartlebaum, his job as director of basketball operations permits him to encompass himself with some most elite athletes at probably the most storied applications. Now in his 11th season as a member of the KU teaching workers, sports activities an athletic look extra imposing than the handfuls of Jayhawks gamers who’ve walked by means of Allen Fieldhouse.
And whereas athletically, he could not be capable of take it to the rim like among the faculty’s All-America basketball stars he’s labored with—names like Frank Mason, Devonte Graham, Andrew Wiggins, Perry Ellis, Devon Dotson, Ochai Agbaji, Udoka Azubuike, and present senior, Hunter Dickinson—in the case of aesthetics, Coach Q may very well be the fittest Jayhawk in Lawrence, KS.
For his position with the staff, hitting the health club and consuming proper is greater than only a private ardour. Coach Q sees his health as his accountability with a purpose to lead by instance.
“I’ve always taken the approach that what you demand, expect, and instill in your athletes must be a mirror image of you,” he says. “You must be the billboard of what you are asking of your athletes.”
Now, Coach Q isn’t nearly motivating his Jayhawks, who start their season on Nov. 4 in opposition to Howard after which Nov. 8 in opposition to perennial powerhouse North Carolina. He’s all in on serving to inspire others on the verge of fifty—or 60 or older—to get their wellness in examine. The first step, the coach says, isn’t simply the exercise or newest coaching pattern, it’s about staying constant each bodily and mentally.
“My response is the workout routine begins with a positive mindset and attitude an hour before I pick up any training equipment” he says. “A positive attitude is indeed connected to wellness training.”
This is How Fred Shreds
This previous spring Men’s Health labeled Quartlebaum “the most jacked coach in college basketball.” And should you’ve scrolled by means of Coach Q’s social media—the place he’s oftentimes confirmed off not solely his impeccable six-pack—it’s fairly clear the title matches. His motivating posts additionally share how simple it may be for many 50-somethings to nonetheless practice like they did in ther early years if they only put the work in.
“I am no expert on what perfect looks like, but I do believe that consistency plays a huge role in achieving the “look” you want to attain,” he says.
Although he seems to be youthful than the 57 years proven on his start certificates, Quartlebaum now possesses the previous man energy. He nonetheless deadlifts over 400 kilos for reps. Again, it involves military-style self-discipline and consistency. It’s one thing he picked up greater than three many years in the past as an assistant coach with the Naval Academy. He took what he discovered there to his different teaching stints at North Carolina, Notre Dame, and St. John’s earlier than touchdown with the Jayhawks in 2013.
While health stays a ardour, Coach Q makes an effort crossing self-discipline with obsession. It’s a straightforward impediment to get trapped by. It’s one he hopes these beginning out can keep away from throughout their health journey.
“I was not the best with discipline and balance in my early years of my profession. Over time, I realized to be more present, mindful, and productive, I needed to dive deeper into the importance of having more of a balanced lifestyle. I began to take a step back and truly appreciate the importance of family and friends.”
These days, Freddie Quartlebaum’s coaching consists of an ordinary push-pull exercise. Twice weekly, he’ll hit chest and triceps, again and biceps, then legs, whereas taking one relaxation day. He’ll additionally throw in some conditioning work, corresponding to a leap rope session, to get the center charge up.
Other wellness parts he’ll add to his routine embody loads of restoration work. He’ll hit the sauna a number of instances per week for sweat. He’ll additionally incorporate some type of myofacial launch a number of instances per week with a purpose to relieve the previous muscular tissues.
These days, Freddie Quartlebaum has begun making his psychological well being a wellness precedence. This includes extra studying and mindfulness strategies, together with meditation.
“I would align myself with the term balanced, then obsessed,” Coach Q says. “The balance approach allows for dedication and discipline while also prioritizing mental health, family, and social connections. Any form of obsession can potentially lead to burnout and stress. Having balance, however, keeps me mindful of my relationship with fitness and health and contributes positively to my overall quality of life.”
Getting Started the Coach Q Way
The largest false impression, in response to Coach Q, is that it’s acceptable for older adults to succumb to the growing older course of. And with that, it’s simple to simply accept the next way of life degeneration that comes from inactivity. Wrong, he says. Instead, persistently being lively is the important thing to longevity.
“Many of us believe aging naturally involves a physical decline and we no longer feel or believe we can continue to build muscle, strength, and confidence to push forward in taking that next step in our journey,” Coach Q says. “Although some people’s situations may be different, there’s never a need to accept letting your health go.”
Freddie Quartlebaum’s health has been a private lifetime dedication. But for a lot of adults, particularly these being launched to the life-style, their objectives could not align with acquiring sub-10% physique fats. With greater than 40% of these over 50 affected by weight problems, and coronary heart illness growing as properly, weight reduction would possible be on the high of the listing. So the primary order of enterprise, in response to Coach Q, is to have a plan of assault.
“I’m a planner. I schedule my training regimen in the mornings to avoid conflicts,” he says. “By incorporating a morning workout, I can prioritize my health and fitness without compromising my responsibilities to family, work, and social obligations. I will pivot and reschedule if needed.”
For inexperienced persons, consulting a doctor after which an expert (and respected) coach throughout the preliminary phases of your wellness is a good first step. Once you get the OK, begin getting aware of workout routines and applications. YouTube is a good coaching software to study from—grow to be acquainted with legit specialists as you develop your information base.
And simply bear in mind: Don’t’ be discouraged when a “bad workout” pops up. Work commitments, household, you title will pop up, Q admits this. Although this can appear to be the right time to “take a break” don’t for the behavior of skipping. A lower than stellar exercise is healthier than no exercise 100% of the time.
“Be prepared for the long game, and have the mindset that it’s a journey,” Coach Q says. “Have fun with your process, live in your process and enjoy what you’re becoming of yourself.”
Freddie Quartlebaum Shares His Do’s & Don’ts for Training over 50
Whether you’re a seasoned health club rat seeking to shed some kilos with a purpose to look much more shredded or about to start out Day of your health journey, Freddie Quartlebaum provides the following pointers so as preserve your expectations in examine yr spherical and keep motivated all through the method.
- Do: Consult with a medical professional earlier than going all in.
“It’s beneficial to discuss your wellness journey with your doctor,” Freddie Quartlebaum says. “They can not only share feedback and offer suggestions, but an exam is good starting point to identify areas of your strengths or limitations.” - Don’t: Put delay working in your well being any longer
“It’s time to stick to your wellness appointment,” Coach Q says. “There will be some days in which you may need to pivot from your training. But putting your wellness on the backburner is no longer an option.” - Do: Start gradual, then progress
“Begin with low-impact activities,” Coach Q suggests. “There’s nothing wrong a good walk and some light weight training in the initial period. Steadily increase the distance and some weight and then you’ll see progress” - Don’t: Overtrain on Day 1
“Don’t push yourself too hard on the first day of working out,” he says. “It’s just the start of your wellness journey. The last thing you want to do is do something to cause injury so soon.” - Do: Hire/seek the advice of with a coach or health skilled
“It’s absolutely a great investment in working with a fitness or performance trainer,” he says. “The sooner you learn your way around a weightroom and are familiar with a expert-based program, the sooner you can start seeing results.” - Don’t: Be intimidated by others within the health club
No matter the place you’re in your health journey, don’t ever fall into the unhealthy behavior of evaluating your self to different health club members,” Coach Q says. “Everyone’s wellness journey is different, especially members who have been on their fitness journey for a longer period. Your focus should always be on you.” - Do: Pay nearer consideration to your weight-reduction plan habits
“Don’t neglect this key component of your wellness,” he says. “It could be beneficial to consult with a nutritionist for personal guidance.” - Don’t: Give up. Ever
“Don’t stop your wellness journey the first time your motivation to show up at the gym begins to fade, because it will,” Coach Q says. “It happens to all of us, but the key is to keep showing up. Stick with it!” - Do: Stay constant
“Your health should now be a top priority for the rest of your life,” Freddie Quartlebaum says. “Make wellness a part of your daily routine.” - Don’t: Stop having fun with the method of figuring out
“Always bring a positive attitude to your wellness journey!” Coach Q concludes with. “It will help you stay motivated, committed, and consistent throughout this new chapter of your life.”