Worst exercises for people over 40

Dughorm

So I was looking at the science alert website and they directed me to an interesting link called "worst exercises for people over 40" - and it starts with the usual craic but then it lists 3 "scientific" facts which I was really surprised by and just wondering do the good people of boards agree with this - or is it just spoof?

http://www.maxworkouts.com/lp/worst-exercise-for-middle-age-p1

Here's the link but to save you some click bait it says

"Did you know that after the age of 35 your body hormonally changes and you start to gain weight easier… especially around your stomach area? Not only that, you also begin to lose lean muscle tone, making you weaker and flabbier?....

These next steps will reveal the 3 things you MUST AVOID......

1. Too many people think that cardio is the answer to everything related to weight-loss and fat-loss. But current studies prove otherwise… doing conventional long cardio overtaxes your body and increases the production of stress hormone “cortisol”, which causes you to gain belly fat.

2. As you get older and busier, getting enough sleep becomes a BIG issue. Although your body is resilient and can handle a lot of stress, there’s one thing it can NOT cope well without… and that’s sleep.In fact, when you’re sleep deprived your body becomes overwhelmed with stress hormone “cortisol”, which loves to deposit fat in and around your belly. And unfortunately, you can’t exercise or diet your way to a flat stomach, if cortisol is the cause of your problem. You need to get quality sleep… period.

3. Unfortunately, doing ab-targeted exercises like sit ups, crunches and side bends will do absolutely nothing to help you get rid of your ab flab, because it’s not getting at the heart of the problem. In fact, doing excessive ab-targeted moves can injure to your low back by causing unnecessary stress on your spine. This may come as a surprise but the purpose of your ab muscles is to PREVENT excessive bending and twisting.

So they go on about their "amazing" programme after that but the crux of their solution is "doing specific exercises performed at HIGH INTENSITY for a very short duration. Your results are intensity dependent… not time dependent."

Where's the fact - where's the fiction here? I feel when it comes to things like diet and fitness I'm baffled by the amount of conflicting advice out there!

Cheers!

marialouise

In general, most of this applies to anyone looking to stay lean/lose fat, there's nothing here specific to Over 35s in my opinion.

1. About cardio: There is a fine line between burning fat, and doing so much cardio you actually do "overtax" your body, I don't think they're wrong. The arguments generally sway in favour of High Intensity workouts over a short time, rather than 30 minutes arsing around on the treadmill hardly breaking a sweat. But to claim that cardio would make you gain belly fat is misleading. A mixture of strength training, high intensity and steady cardio, as well as DIET will keep you in control of the flab!

2. Sleep is an issue for everyone. Saw a powerlifter here saying he was aiming for 10 hours a night. Muscles repair themselves whhile you sleep, so it's essential after any exercise, and yes, sleep deprivation does hinder fat loss. Maybe this varies slightly with age, I don't know, but you still have to think about it in your 20s and early 30s, it not like a switch just flips at 40.

3. They're right, sit ups don't do anything for ab flab. Everyone has abdominal muscles, you only see them when the body fat is very low. Doing sit ups/crunches etc is a way to pump them for sure, and this will give them more definition if body fat is low, but if the main aim is fat loss, focus on diet first and abs will be one of the very last things to happen.
Sit ups/crunches have their place, they are useful exercises but there is a whole load of exercises for strengthening the core. They have a bad reputation in some circles because of their use of the back, but if you sit up out of a chair or bed, this is basically a sit up, your body is designed to work that way. If you find them sore on your back, try planks, hanging leg raises, leg lowers, etc etc.

But the thing they miss the most is about nutrition. Of course if you're doing what they call excessive cardio, without the right food in your body, it's going to take its toll. If you're seriously concerned about weight gain/muscle loss, you should see a nutritionist/dietician and/or get a personal trainer who will advise on nutrition, (or investigate on boards/online) and by feeding your body the nutrients it needs, one can definitely maintain strength and keep fat at bay. I'd say it's more to do with changes in lifestyle than changes in the body that cause most of the issues they mention. That being said I have no doubt the metabolism of a 24 and a 44 year old are wildly different, and it must be harder work as you get older and your body doesn't respond the way it used to, but it's not as if you just lose control after you blow out 40 candles like they say here.

This is all just sort of my opinion, hope I'm not contributing to your conflicting information

Dughorm

Thanks marialouise - yes that article never mentioned diet at all... hmm!

I think the thing that most surprised me was the sleep one - I never thought that little sleep would have any impact on weight loss/gain? Considering I get max 6 hrs most days and broken with dreams or whatever - that one had me wondering!

Surprised to see "too much" cardio being counter-productive as well! I like long distance runs but it's more for leisure really - perhaps I'm not getting the most out of them?

For the last few years i've been focussing myself on the healthy eating side of things - not so much as to lose weight as to stop gaining it and just for my body to feel healthy. These days my stomach would actually feel like churning if I sat down to a feast of mince pies! Some change I tell you!

marialouise

That can happen alright!

There are plenty of articles out there about cardio and why too much of it is a bad thing, but it depends on the individual's goals.
Just to be extremely broad, everyone has their own unique metabolism which requires different calories for fuel for the body to get through the day. You need a certain amount just to go about your daily activities. If you eat more than this, you gain weight, if you eat less than this, you lose weight. If you exercise on top of this, of course your calorie "allowance" increases slightly so you can eat a bit more. But there's a number of things that happen the body, that don't just mean you can have a slice of cake because you went running. Calories aren't technically the same in every food, for example a fillet of Salmon with vegetables will have fewer calories than a mince pie, but which will keep you going longer? Which will help repair your muscles after running? If you don't eat enough protein and you are doing serious cardio and not eating properly, those extra calories your body needs can start coming from your muscle mass too, which is what they mean about it having the opposite effect. So you'd need to keep your protein higher, your carbohydrates lower, and then a bit of exercise will burn off actual fat. Honestly there's a whole load of information out there about nutrition, way more than I could go into on a boards post, but hopefully you understand why long runs and under eating could have an undesirable effect.

I read a bit on bodybuilding.com, there's loads of articles there, but don't let them confuse you either.
And don't be fooled by "healthy" foods either, if that interests you, do some research there....

Transform

Dughorm wrote: »

Thanks marialouise - yes that article never mentioned diet at all... hmm!

I think the thing that most surprised me was the sleep one - I never thought that little sleep would have any impact on weight loss/gain? Considering I get max 6 hrs most days and broken with dreams or whatever - that one had me wondering!

Surprised to see "too much" cardio being counter-productive as well! I like long distance runs but it's more for leisure really - perhaps I'm not getting the most out of them?

For the last few years i've been focussing myself on the healthy eating side of things - not so much as to lose weight as to stop gaining it and just for my body to feel healthy. These days my stomach would actually feel like churning if I sat down to a feast of mince pies! Some change I tell you!

straight up cardio ala running, spinning, cycling etc is possibly the biggest waste of most peoples training time if they have e.g 3hrs or less to train per week, they are low priority activities

breadmonkey

Transform wrote: »

straight up cardio ala running, spinning, cycling etc is possibly the biggest waste of most peoples training time if they have e.g 3hrs or less to train per week, they are low priority activities

Why is that?

Bigus

Best excercise over 40 imho is cycling , with hills involved , good for the head too.

Transform

only develops aerobic and anaerobic conditioning

builds very little true strength, flexibility, power etc

I deal with loads of cyclist, runners etc that have done those activities solely in their 20s and 30s and are now very broken up with injuries due to muscle wastage, chronic mobility issues and to be honest most of them were no where near as 'fit' as they thought they were.

Simple test - run/row 200m, do 5 pull ups, 10 press ups, 15 squats x 5-10 rounds, if you cant get through that then i believe you have huge gaps in your over all 'fitness' (for women we may need to assist the pull ups and use press ups off a box/bench/step)

Plus i might add this is not exactly new news.

https://www.youtube.com/watch?v=LkXwfTsqQgQ

then go read this - is your cardio keeping you fat and out of shape

training should be about developing an entire training system and i completely understand the entire "it clears my head" aspect of e.g. running, cycling etc but there does come a point where you're not going to be capable of enjoying that activity if you ignore the development of base strength and mobility.

Ive done a 3hr 12mins marathon so i know all too well about the addictive nature of running/cycling etc however while doing that i felt terrible and looked tired all the time. No so much today

Transform

this also

https://www.youtube.com/watch?v=Y6U728AZnV0

kind of sad that we have to wait for talks by cardiologists to tell us what most trainers have been doing right for donkeys years

ahnowbrowncow

Transform wrote: »

straight up cardio ala running, spinning, cycling etc is possibly the biggest waste of most peoples training time if they have e.g 3hrs or less to train per week, they are low priority activities

Most people who train by running or cycling will be training to increase their aerobic or anaerobic conditioning so I fail to see who it is a waste of time.

Caliden

ahnowbrowncow wrote: »

Most people who train by running or cycling will be training to increase their aerobic or anaerobic conditioning so I fail to see who it is a waste of time.

It's not a waste, it's just not the most efficient option.

ahnowbrowncow

Caliden wrote: »

It's not a waste, it's just not the most efficient option.

Does it not depend on your goal? What's more efficient than running if you're training for a 5k?

Transform

ahnowbrowncow wrote: »

Most people who train by running or cycling will be training to increase their aerobic or anaerobic conditioning so I fail to see who it is a waste of time.

if you're training for a race then yes but if you're using those activities because you want to lose weight and feel better then thats a really poor way of doing things

Transform

Caliden wrote: »

It's not a waste, it's just not the most efficient option.

exactly

ford2600

ahnowbrowncow wrote: »

Most people who train by running or cycling will be training to increase their aerobic or anaerobic conditioning so I fail to see who it is a waste of time.

I'm very much a cyclist and have just hit 40 so a few things to point out.

Most of society, and in particular your typical 40 something male, looking to get fit live sedentary lives; non active job, commutting and lots of time seated at home. As such they are typically weak as fcuk with awful mobility.

Cycling/running is better than nothing but among cycling community in general there is no where near enough emphasis on mobility/strength work.

I do ultra distance cycling(well until next June anyway as I don't believe it's healthy certainly in the long term) and the amount of guys I know in their 30/40/50's cycling 10k -20k km per year while being way overweight is hard to believe.

This time 2 years ago my training emphasis was on a 1200km hilly ride in June 2014 and my training plan just entailed cycling, but life got in the way; I had to do 20hrs a week forestry work(for winter and spring) which involved a lot of heavy lifting and being outside all day moving. I got on bike about once a week.

I wasn't looking forward to doing 200/300 plus rides after that but to my surprise I was like a bull on bike. Since then the most important part of my training is working on my weak points of flexibility and strength. Compared to most cyclists in my club I'm really strong/flexible but I'm the weak guy in my gym.

This is s simple exercise everyone should be able to do, we are just smart monkeys after all!
http://www.boards.ie/vbulletin/showthread.php?t=2057383712

This is really good to
https://youtu.be/FSSDLDhbacc

Transform

ahnowbrowncow wrote: »

Does it not depend on your goal? What's more efficient than running if you're training for a 5k?

absolutely but your ability to continue to run or run faster then thats going to depend more on just running solely

plus i see far too many people trying to make themselves into a runner when they just run and move so badly they shouldnt be stressing themselves in that way

Transform

ford2600 wrote: »

I'm very much a cyclist and have just hit 40 so a few things to point out.

Most of society, and in particular your typical 40 something male, looking to get fit live sedentary lives; non active job, commutting and lots of time seated at home. As such they are typically weak as fcuk with awful mobility.

Cycling/running is better than nothing but among cycling community in general there is no where near enough emphasis on mobility/strength work.

I do ultra distance cycling(well until next June anyway as I don't believe it's healthy certainly in the long term) and the amount of guys I know in their 30/40/50's cycling 10k -20k km per year while being way overweight is hard to believe.

This time 2 years ago my training emphasis was on a 1200km hilly ride in June 2014 and my training plan just entailed cycling, but life got in the way; I had to do 20hrs a week forestry work(for winter and spring) which involved a lot of heavy lifting and being outside all day moving. I got on bike about once a week.

I wasn't looking forward to doing 200/300 plus rides after that but to my surprise I was like a bull on bike. Since then the most important part of my training is working on my weak points of flexibility and strength. Compared to most cyclists in my club I'm really strong/flexible but I'm the weak guy in my gym.

This is s simple exercise everyone should be able to do, we are just smart monkeys after all!
http://www.boards.ie/vbulletin/showthread.php?t=2057383712

This is really good to
https://youtu.be/FSSDLDhbacc

this is exactly what i see all the time.

Most people do those activities not to race but just to keep their hand in

Mellor

Dughorm wrote: »

Where's the fact - where's the fiction here? I feel when it comes to things like diet and fitness I'm baffled by the amount of conflicting advice out there!

Cheers!

Which parts exactly were you questioning?

Hormonal changes as we get older. True
Cardio is not the answer to all fat loss. True
Not enough sleep is detrimental for our well-being. True
Endless sit-ups do shag all for for belly fat. True


I would have thought these were pretty widely know tbh.

Transform

Mellor wrote: »

Which parts exactly were you questioning?

Hormonal changes as we get older. True
Cardio is not the answer to all fat loss. True
Not enough sleep is detrimental for our well-being. True
Endless sit-ups do shag all for for belly fat. True


I would have thought these were pretty widely know tbh.

just not so obvious if people are taking all their fitness advice from running/cycling mags, ladies mags etc

jconn

Over 40s soccer

freemenfitness

Transform makes a lot of great points and any person 40+ really should do some form of resistance training bodyweight or weights with the rates of osteoporosis in this country that's a given.

As to the question any exercise badly.

By badly I don't just mean bad form I also mean ones you are unprepared for or that offer little benefit to what you really need.

bladespin

Bigus wrote:

Best excercise over 40 imho is cycling , with hills involved , good for the head too.

Very subjective, for me it's weight training because I enjoy it and find it easy to stay motivated; always found cycling and running tedious. Stick to whatever you enjoy doing.

bladespin

BTW hormonal metabolic change over 40 is pretty minor, sad fact is the older we get the less we tend to exercise (whatever form it is). Take it from someone who got into the best shape of his life at 42.

Transform

bladespin wrote: »

Very subjective, for me it's weight training because I enjoy it and find it easy to stay motivated; always found cycling and running tedious. Stick to whatever you enjoy doing.

Stick to whatever you enjoy doing is a good recommendation if the individual is addressing ALL aspects of fitness but is terrible for someone that fundamentally moves badly and then tries to layer on strength and conditioning on top of that.

Its like saying "sher isnt it better than nothing" - not if the exercise(s) someone is doing is deepening basic mobility issues e.g. the guy or girl that keeps running let has terrible hip mobility or someone that just HAS to go to the gym but the spinning and bootcamp classes are making their anterior pelvic tilt worse and then asking the back to do more work than its designed for

Mobility first, layer everything else on after.

ThinkProgress

Transform wrote: »

Stick to whatever you enjoy doing is a good recommendation if the individual is addressing ALL aspects of fitness but is terrible for someone that fundamentally moves badly and then tries to layer on strength and conditioning on top of that.

Its like saying "sher isnt it better than nothing" - not if the exercise(s) someone is doing is deepening basic mobility issues e.g. the guy or girl that keeps running let has terrible hip mobility or someone that just HAS to go to the gym but the spinning and bootcamp classes are making their anterior pelvic tilt worse and then asking the back to do more work than its designed for

Mobility first, layer everything else on after.

That's IF you actually believe in "mobility work" to begin with... personally I think it's a nonsense buzzword in the fitness industry.

Some people are always going to buy into these fads, like foam rolling and the likes. But not everyone! Some of us can smell the BS a mile off! :cool:

As regards exercise for the over 40's - I would say walking and swimming are great choices. And if you are intelligent and sensible about how you train, you really should not require any additional "mobility work" alongside your fitness routine. Exercise itself, should be the only "mobility work" you require - when done in a sensible manner!

You cannot be serious

freemenfitness

Not sure if serious or trolling

Alf Veedersane

ThinkProgress wrote: »

That's IF you actually believe in "mobility work" to begin with... personally I think it's a nonsense buzzword in the fitness industry.

Personally, I think you didn't actually read Transform's post properly.

Transform

ThinkProgress wrote: »

That's IF you actually believe in "mobility work" to begin with... personally I think it's a nonsense buzzword in the fitness industry.

Some people are always going to buy into these fads, like foam rolling and the likes. But not everyone! Some of us can smell the BS a mile off! :cool:

As regards exercise for the over 40's - I would say walking and swimming are great choices. And if you are intelligent and sensible about how you train, you really should not require any additional "mobility work" alongside your fitness routine. Exercise itself, should be the only "mobility work" you require - when done in a sensible manner!

I take it that you work with clients regularly and observe that BS ?

Does the close with the smiley face act as qualified thought?

bladespin

Transform wrote: »

Its like saying "sher isnt it better than nothing"
.

Well no, not really what I was saying at all really, just pointing out the pigeon holing certain exercises as more suitable for over 40s is wrong, and that the best exercise is whatever you are likely to continue with, obviously looking after your health is number 1 but if you're happy doing something then keep going.

ThinkProgress

Transform wrote: »

I take it that you work with clients regularly and observe that BS ?

Correct...

Does the close with the smiley face act as qualified thought?

Ah, yet another smiley nazi on this forum... :pac::pac::pac:

My use of emoticons is bothering you?? I'll be sure to keep that under careful consideration, while conversing with you in future!

Transform

You’re not conversing, you’re throwing hand grenades with unqualified comments

Macy0161

ahnowbrowncow wrote: »

Does it not depend on your goal? What's more efficient than running if you're training for a 5k?

Staying fit/ injury free so you can actually race?

I've (belatedly) started incorporating strength and flexibility into my schedule. Aerobic fitness is only worth while if you're not constantly carrying niggles, particularly for running.

Transform

ThinkProgress wrote: »

Correct...



Ah, yet another smiley nazi on this forum... :pac::pac::pac:

My use of emoticons is bothering you?? I'll be sure to keep that under careful consideration, while conversing with you in future!

plus id add that you're suggesting the entire field of physiotherapy where the care of establishment of good range of motion (through soft tissue work, stretching, joint rotations etc) is not necessary as a walk and swim should do the trick?

Powerhouse

Transform wrote: »

Simple test - run/row 200m, do 5 pull ups, 10 press ups, 15 squats x 5-10 rounds, if you cant get through that then i believe you have huge gaps in your over all 'fitness' (for women we may need to assist the pull ups and use press ups off a box/bench/step)

Surely that depends how fitness is measured? Am just wondering about pull ups as a test of 'fitness'. Surely pull ups are something you develop an ability to do from constant practice rather than being indicative of general aerobic fitness?

Mellor

Powerhouse wrote: »

Surely that depends how fitness is measured? Am just wondering about pull ups as a test of 'fitness'. Surely pull ups are something you develop an ability to do from constant practice rather than being indicative of general aerobic fitness?

Pull ups are more a factor of stength than a technique that has to be learned and practiced.

Alf Veedersane

Powerhouse wrote: »

Surely pull ups are something you develop an ability to do from constant practice rather than being indicative of general aerobic fitness?

Aerobic fitness is a subset of physical fitness.

Constant practice of pull ups typically makes the muscles used stronger.

Transform

Powerhouse wrote: »

Surely that depends how fitness is measured? Am just wondering about pull ups as a test of 'fitness'. Surely pull ups are something you develop an ability to do from constant practice rather than being indicative of general aerobic fitness?

its not a definition of aerobic fitness i was referring to. Aerobic fitness is ONE aspect of fitness.

Fitness should be a combination of aerobic, anerobic conditioning, strength, speed, power, mobility etc

In my experience people are poorly developed aerobically and need to develop passable levels of base strength and are no where near as mobile as they need to be for the activities they want to continually do for the rest of their life (that includes putting on their socks and getting in and out of the car).

There is a complete overemphasis on conditioning and pushing for ever increasing levels of strength in the fitness industry.

Its about getting assessed on what YOU are individually weak on to balance ALL aspects of overall 'fitness'

21Savage

Transform wrote: »

its not a definition of aerobic fitness i was referring to. Aerobic fitness is ONE aspect of fitness.

Fitness should be a combination of aerobic, anerobic conditioning, strength, speed, power, mobility etc

In my experience people are poorly developed aerobically and need to develop passable levels of base strength and are no where near as mobile as they need to be for the activities they want to continually do for the rest of their life (that includes putting on their socks and getting in and out of the car).

There is a complete overemphasis on conditioning and pushing for ever increasing levels of strength in the fitness industry.

Its about getting assessed on what YOU are individually weak on to balance ALL aspects of overall 'fitness'

Thank god there are good trainers out there.

Cushtie

Ok. Apologies for opening this post up again but it is very timely. So for some background I'm a 42 yr old man. Non drinker, non smoker, hovering in around the 13 stone mark.
Diet wouldn't be very bad but of course always room for improvement there. However fitness and stamina is extremely poor. Went to do a bit of hill walking yesterday and it really brought it home how far I have let it go. Seriously blowing and sweating after only about 5 minutes. Managed about 45 mins to an hour climbing but that was with very very frequent stops.

I would have always thought of myself as being in reasonably ok shape but this has really hit home to how bad I've gone in the last few years.

Of course I should not be too surprised as daily routine is pretty much bed-car-desk-car-couch-bed.

So I have decided to make a target to get up that mountain by Mid April 2018 ( and not have to have an ambulance waiting when I get back down!!!)) I want to do more of this type of thing, hill walking etc.

Has any one any tips on where to begin. Should I just get out there and start walking and introduce a bit of jogging to get a base level of aerobic fitness and then add some workouts like squats, push ups, etc in a few weeks? Any advice appreciated.
I should note that I have limited time available due to long hours etc and family commitments but I know I will just have to make some time for this.

Thanks
Cushtie.
Mods if you think this should be elsewhere or a post of its won let me know and I'll amend.

Vetch

Cushtie wrote: »

Ok. Apologies for opening this post up again but it is very timely. So for some background I'm a 42 yr old man. Non drinker, non smoker, hovering in around the 13 stone mark.
Diet wouldn't be very bad but of course always room for improvement there. However fitness and stamina is extremely poor. Went to do a bit of hill walking yesterday and it really brought it home how far I have let it go. Seriously blowing and sweating after only about 5 minutes. Managed about 45 mins to an hour climbing but that was with very very frequent stops.

I would have always thought of myself as being in reasonably ok shape but this has really hit home to how bad I've gone in the last few years.

Of course I should not be too surprised as daily routine is pretty much bed-car-desk-car-couch-bed.

So I have decided to make a target to get up that mountain by Mid April 2018 ( and not have to have an ambulance waiting when I get back down!!!)) I want to do more of this type of thing, hill walking etc.

Has any one any tips on where to begin. Should I just get out there and start walking and introduce a bit of jogging to get a base level of aerobic fitness and then add some workouts like squats, push ups, etc in a few weeks? Any advice appreciated.
I should note that I have limited time available due to long hours etc and family commitments but I know I will just have to make some time for this.

Thanks
Cushtie.
Mods if you think this should be elsewhere or a post of its won let me know and I'll amend.

How big is the mountain you're planning on walking in April? I think the only way is to walk more and then introduce inclines on different surfaces. Hill walking is very hard on your quads so anything that strengthens them up is good. Also foam rolling. It can take a while to get your lungs used to walking uphill. From walking with a number of newbies, it's really important to find your own pace rather than worrying about how fast others with you are going.

Cushtie

Vetch wrote: »

How big is the mountain you're planning on walking in April? I think the only way is to walk more and then introduce inclines on different surfaces. Hill walking is very hard on your quads so anything that strengthens them up is good. Also foam rolling. It can take a while to get your lungs used to walking uphill. From walking with a number of newbies, it's really important to find your own pace rather than worrying about how fast others with you are going.

I'm hoping to do Mt Brandon in April following my dismal attempt on Sunday. I think your right. More practice on the hills!!

BadBannana

Gaining fat and losing muscle mass is common in older men as their testosterone levels decline. With lower test levels comes worse sleep which compounds the previous problems. It's why a lot of Hollywood actors like Tom Cruise etc use Testosterone Replacement Therapy and stuff like that, prescribed by an "anti-aging doctor"

bladespin

BadBannana wrote:

Gaining fat and losing muscle mass is common in older men as their testosterone levels decline. With lower test levels comes worse sleep which compounds the previous problems. It's why a lot of Hollywood actors like Tom Cruise etc use Testosterone Replacement Therapy and stuff like that, prescribed by an "anti-aging doctor"

Not nearly as much as some 'experts' make out, easiest way to keep test up is to exercise, number one reason for decline in over 40s is lifestyle, not age.

mad m

Has anyone any thoughts on swimming?

I’m in same boat at 45, diet could be better but sure it’s a balance, hardly drink, don’t smoke. I do strength training twice a week with a HIIT class thrown in maybe once a week. 3-4 evenings I train in pool trying to get faster doing sessions ranging from 2.5k to one 3k session. One of those sessions would be purely technique.

I’m hovering in around 80kg and 5ft 10 tall. Also coming up to starting back to Pilates as it does help me greatly with lower back issue.

Ideally I’d like to get down to under 80kg and lose the little Ned Kelly I have.:)

Alf Veedersane

mad m wrote: »

I’m in same boat at 45, diet could be better but sure it’s a balance

Yes its a balance but you knoe which way it has to tip to get to the weight you want

Worztron

mad m wrote: »

Has anyone any thoughts on swimming?

I’m in same boat at 45, diet could be better but sure it’s a balance, hardly drink, don’t smoke. I do strength training twice a week with a HIIT class thrown in maybe once a week. 3-4 evenings I train in pool trying to get faster doing sessions ranging from 2.5k to one 3k session. One of those sessions would be purely technique.

I’m hovering in around 80kg and 5ft 10 tall. Also coming up to starting back to Pilates as it does help me greatly with lower back issue.

Ideally I’d like to get down to under 80kg and lose the little Ned Kelly I have.:)

Your BMI (25.3) is just over the normal range of 18~25 so you are doing well.

Transform

BadBannana wrote: »

Gaining fat and losing muscle mass is common in older men as their testosterone levels decline. With lower test levels comes worse sleep which compounds the previous problems. It's why a lot of Hollywood actors like Tom Cruise etc use Testosterone Replacement Therapy and stuff like that, prescribed by an "anti-aging doctor"

more common because the same men eat like crap, dont exercise and have not made sleep a priority - address the low hanging fruit first