Realistic fitness advice as we age ?

I have lost half a stone the last 6 weeks through walking and improving my diet

But I do wonder about the advice given , especially in the men's health type magazines ?

How much are age and genetics a factor indeed are they the main factor ?

What do these experts mean by some people being hard gainers ?

I don't want to waste my time weight training at my age if it's a trivial pastime and I would be better off doing some yoga or pilates ?

The Wynford closing has a lot to do with heavier blokes, there was loads of weight picked up in there.

everyone's body is different, some can keep doing marathons into old age, others joints are ****ed by their 30s.

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Originally Posted by SLUDGE FACTORY

I have lost half a stone the last 6 weeks through walking and improving my diet

But I do wonder about the advice given , especially in the men's health type magazines ?

How much are age and genetics a factor indeed are they the main factor ?

What do these experts mean by some people being hard gainers ?

I don't want to waste my time weight training at my age if it's a trivial pastime and I would be better off doing some yoga or pilates ?

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Good for you on losing half a stone mate.

Walking is a tremendous form of exercise, and good for mental health too. Going for walks when you previously drove will only help, and as you know how long something will take, it is also less stressful.

Gentle jogs or cycle rides and swimming of course better still, but that requires more effort etc.

Doing press ups and sit ups at home are also good and doable. Sometimes it can be tough even doing two, but build up one a day and you may be surprised that within a few weeks you can do several dozen a day.

My top advice is walking though. As a society we need to do far more of it. If you don't own one, get a rucksack. It means that you can do those little shops and put it in there and walk home - all helps to make it easier to transition to walking more.

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Originally Posted by JamesWales

Good for you on losing half a stone mate.

Walking is a tremendous form of exercise, and good for mental health too. Going for walks when you previously drove will only help, and as you know how long something will take, it is also less stressful.

Gentle jogs or cycle rides and swimming of course better still, but that requires more effort etc.

Doing press ups and sit ups at home are also good and doable. Sometimes it can be tough even doing two, but build up one a day and you may be surprised that within a few weeks you can do several dozen a day.

My top advice is walking though. As a society we need to do far more of it. If you don't own one, get a rucksack. It means that you can do those little shops and put it in there and walk home - all helps to make it easier to transition to walking more.

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I have some dumbells , 4kg and 6kg

I can't stand the gym and cycling , jogging and swimming is too much faffing about if you know what I mean

Sex drugs and rock 'n' roll Sludge. I intend to go out with a bang! Seriously mate. Well done with the weight loss mate, this sh*t's f*cking hard!

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Originally Posted by Citizen's Nephew

Sex drugs and rock 'n' roll Sludge. I intend to go out with a bang! Seriously mate. Well done with the weight loss mate, this sh*t's f*cking hard!

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It certainly is

Flatter stomach rather than flat stomach is my goal

Six pack ? It's buried

As we get older the advice appears to be that resistance/ weight exercise is important as we lose muscle mass with each annual leap towards the casket.

Maybe try those resistance bands to use at home which can be picked up cheaply from most sports shops or the Satan that is Amazon.

I would have thought yoga would be ideal for you but not entirely for exercise reasons!

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Originally Posted by JamesWales

Good for you on losing half a stone mate.

Walking is a tremendous form of exercise, and good for mental health too. Going for walks when you previously drove will only help, and as you know how long something will take, it is also less stressful.

Gentle jogs or cycle rides and swimming of course better still, but that requires more effort etc.

Doing press ups and sit ups at home are also good and doable. Sometimes it can be tough even doing two, but build up one a day and you may be surprised that within a few weeks you can do several dozen a day.

My top advice is walking though. As a society we need to do far more of it. If you don't own one, get a rucksack. It means that you can do those little shops and put it in there and walk home - all helps to make it easier to transition to walking more.

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I concur , if you don’t like exercise walking a minimum 10,000 steps a day will be good for you and improve your mental health at the same time.

Intermittent Fasting.

16/8 schedule is easily achievable.

For me I have my first snack/breakfast with a cup of coffee at 10am, then lunch anytime that is convenient and a nice meal 5-6pm.

Then only water from 6pm to 10am

If interested here are two reputable Doctors discussing the science behind it:
https://www.youtube.com/watch?v=Yg6U...nganChatterjee

Obviously life gets in the way sometimes, Birthday meals / Weddings ect.
it is important not to let it make you socially awkward!

But If I can stick to it at least 5 days a week I am happy.

I have even chucked a 24 hrs fast in the mix sometimes (normally a Sunday if I do not have much on)

I always suffered with overeating and snacking all day every day.

The biggest light bulb moment for me, was to learn that it is okay to be hungry sometimes, you are not going to die, and it passes in a few hours and you feel great for it.

Quote:

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Originally Posted by SLUDGE FACTORY

I have lost half a stone the last 6 weeks through walking and improving my diet

But I do wonder about the advice given , especially in the men's health type magazines ?

How much are age and genetics a factor indeed are they the main factor ?

What do these experts mean by some people being hard gainers ?

I don't want to waste my time weight training at my age if it's a trivial pastime and I would be better off doing some yoga or pilates ?

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How old are you sludge?

There's no science involved for the majority of us whenit comes to losing weight and getting fitter. Eat less shit, curb the booze, and move more. Well done Sludge on your weight loss and getting fitter.

Well done mate and my advice is, don’t overthink it. Find something you love doing that benefits your health and do it. I hear people say they are dragging themselves to the gym, I train in the gym because I love it. If I didn’t I wouldn’t do it.

Don’t read magazines like Mens Health and all that bollox. Try things and find out what works for you mate

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Originally Posted by UNDERHILL1927

Well done mate and my advice is, don’t overthink it. Find something you love doing that benefits your health and do it. I hear people say they are dragging themselves to the gym, I train in the gym because I love it. If I didn’t I wouldn’t do it.

Don’t read magazines like Mens Health and all that bollox. Try things and find out what works for you mate

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Agree, These magazines may help if you take the basics out of them, but they can weigh people down with science which is intimidating for people who just want to get a bit healthier. Spot on with just trying things that you enjoy. It's pretty simple, move more, eat less, and when you do eat, make it healthy for the best part.

Quote:

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Originally Posted by SLUDGE FACTORY

I have lost half a stone the last 6 weeks through walking and improving my diet

But I do wonder about the advice given , especially in the men's health type magazines ?

How much are age and genetics a factor indeed are they the main factor ?

What do these experts mean by some people being hard gainers ?

I don't want to waste my time weight training at my age if it's a trivial pastime and I would be better off doing some yoga or pilates ?

---

As you know, I have retained my youthful physique and remarkable good looks (and modesty too!) so I know what I'm on about. Look you, isn't it.

You need to decide what you want; to be fitter, lighter or both then plan how and by when you wish to meet your goals. It's important to set a realistic target. Whether it's achieved will be entirely down to your level of self-motivation.

Many who diet aim to get within the 18.5 to 25 BMI range. Calculate what your BMI is at today here: https://www.calculatorsoup.com/calcu...calculator.php

I believe that their ideal range is dangerously low. When I got within it several years ago I looked and felt ill. 35 rather than 25 is what you may wish to aim for.

There would be some negatives attached. New better fitting clothes, especially trousers, would have to be purchased.

Walk farther and faster for longer would be my advice. If on streets find ones with inclines, the steeper the better. Try hills and mountain walks too during these temperate months.

Elbow all greasy grub. Replace with fruit and drink plenty of water to stay hydrated.

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Originally Posted by chris lee

Intermittent Fasting.

16/8 schedule is easily achievable.

For me I have my first snack/breakfast with a cup of coffee at 10am, then lunch anytime that is convenient and a nice meal 5-6pm.

Then only water from 6pm to 10am

If interested here are two reputable Doctors discussing the science behind it:
https://www.youtube.com/watch?v=Yg6U...nganChatterjee

Obviously life gets in the way sometimes, Birthday meals / Weddings ect.
it is important not to let it make you socially awkward!

But If I can stick to it at least 5 days a week I am happy.

I have even chucked a 24 hrs fast in the mix sometimes (normally a Sunday if I do not have much on)

I always suffered with overeating and snacking all day every day.

The biggest light bulb moment for me, was to learn that it is okay to be hungry sometimes, you are not going to die, and it passes in a few hours and you feel great for it.

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That would be very difficult for me mate

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Originally Posted by stan butler

How old are you sludge?

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54

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Originally Posted by Tuerto

There's no science involved for the majority of us whenit comes to losing weight and getting fitter. Eat less shit, curb the booze, and move more. Well done Sludge on your weight loss and getting fitter.

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2 and a half stone to go

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Originally Posted by UNDERHILL1927

Well done mate and my advice is, don’t overthink it. Find something you love doing that benefits your health and do it. I hear people say they are dragging themselves to the gym, I train in the gym because I love it. If I didn’t I wouldn’t do it.

Don’t read magazines like Mens Health and all that bollox. Try things and find out what works for you mate

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I think mens health is just trying to sell magazines because the blokes in there are already ripped which is something many of us cannot achieve even if we put the hours in

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Originally Posted by Tuerto

Agree, These magazines may help if you take the basics out of them, but they can weigh people down with science which is intimidating for people who just want to get a bit healthier. Spot on with just trying things that you enjoy. It's pretty simple, move more, eat less, and when you do eat, make it healthy for the best part.

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Take aways have been my downfall for years

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Originally Posted by Organ Morgan.

As you know, I have retained my youthful physique and remarkable good looks (and modesty too!) so I know what I'm on about. Look you, isn't it.

You need to decide what you want; to be fitter, lighter or both then plan how and by when you wish to meet your goals. It's important to set a realistic target. Whether it's achieved will be entirely down to your level of self-motivation.

Many who diet aim to get within the 18.5 to 25 BMI range. Calculate what your BMI is at today here: https://www.calculatorsoup.com/calcu...calculator.php

I believe that their ideal range is dangerously low. When I got within it several years ago I looked and felt ill. 35 rather than 25 is what you may wish to aim for.

There would be some negatives attached. New better fitting clothes, especially trousers, would have to be purchased.

Walk farther and faster for longer would be my advice. If on streets find ones with inclines, the steeper the better. Try hills and mountain walks too during these temperate months.

Elbow all greasy grub. Replace with fruit and drink plenty of water to stay hydrated.

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Fancy a stroll this evening

Be discreet

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Originally Posted by SLUDGE FACTORY

Fancy a stroll this evening

Be discreet

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Only if you promise faithfully to wear a vest with no visible food staining.

PS. I'll supply the lube.

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Originally Posted by Organ Morgan.

Only if you promise faithfully to wear a vest with no visible food staining.

PS. I'll supply the lube.

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I wanted to discuss politics

There will be no smutty nonsense

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Originally Posted by SLUDGE FACTORY

I think mens health is just trying to sell magazines because the blokes in there are already ripped which is something many of us cannot achieve even if we put the hours in

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Unless you want to start jabbing, very unrealistic body image.

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Originally Posted by UNDERHILL1927

Unless you want to start jabbing, very unrealistic body image.

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Jabbing ?

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Originally Posted by SLUDGE FACTORY

Jabbing ?

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Steroids 😄🥳

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Originally Posted by UNDERHILL1927

Steroids 😄🥳

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I thought it was some dirty back street nonsense

Or boxing

Personally! I'm still built like a brick shit house...It's just going up a few stairs or a slight incline that gets me me puffing and worrying if i am having a cardiac arrest

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Originally Posted by SLUDGE FACTORY

I thought it was some dirty back street nonsense

Or boxing

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😂😂😂

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Originally Posted by SLUDGE FACTORY

54

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Do what your doing now but maybe get a cheap heart rate moniter for walking.
Your target heart rate for 54 i think is 100 - 133 BPM keeping your heart rate in that zone will allow you to maximize your body's ability to lose weight and burn the greatest amount of fat while exercising.
If you can stay in that zone for 30+ mins your body will smash fat and calories and can still burn burn calories a day or so after.
Just my opinion and its what i do but others opinions may difer.

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Originally Posted by SLUDGE FACTORY

Jabbing ?

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Test, i know a few lads who take it, **** me, the transformation is incredible.

Quote:

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Originally Posted by SLUDGE FACTORY

I have lost half a stone the last 6 weeks through walking and improving my diet

But I do wonder about the advice given , especially in the men's health type magazines ?

How much are age and genetics a factor indeed are they the main factor ?

What do these experts mean by some people being hard gainers ?

I don't want to waste my time weight training at my age if it's a trivial pastime and I would be better off doing some yoga or pilates ?

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well done on the 1/2 stone, thats decent enough in 6 weeks, keep that rate up and you should be where you want to be in a decent time

when you mentioned it last time ( was it 6 weeks ago ? ? ? ) I thought I would make the effort, I weighed yesterday and had lost 6 and 3/4 Lb

Im still eating the same as I did, just doing 3 evenings of exercise, tonight we did a warm up, then 2 X around a football pitch, 3 X 10 sets of sprints ( sideline to edge of 12yd box ) , 12yd box 4 corner challenge ( jog the box 1 lap, 2nd lap sprint the 1 straight, jog the rest, 3rd lap sprint the 1st 2 sides, jog the rest, 4th lap sprint the 1st 3 sides etc etc )
once more around the pitch
then did 20 mins of core work, Plank, crunches, heal taps

then some football skills, dribbling around some cones, side steps and rake overs

then another trip around the pitch ( 4th of the night ) with a ball

then home

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Originally Posted by SLUDGE FACTORY

I thought it was some dirty back street nonsense

Or boxing

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...he's got cancer of the arsehole, he's got cancer of the cock

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Originally Posted by kendoddsdadsdogsdead

...he's got cancer of the arsehole, he's got cancer of the cock

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I'm a cockney dancer , I like to dance all night

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Originally Posted by SLUDGE FACTORY

I'm a cockney dancer , I like to dance all night

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Halfway up his arm

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Originally Posted by Rjk

everyone's body is different, some can keep doing marathons into old age, others joints are ****ed by their 30s.

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I'm 43 and played football and have run loads most of my life up until 2 years ago. My ankle had been getting sharp shooting pains for many years and the doctors couldn't really see anything wrong. It finally went properly during the Copenhagen half marathon in 2019, and after loads of scans it's arthritis in a small joint in the lower ankle, that wasn't picked up on previous scans.
I had to suddenly stop playing football and running completely which was a nightmare, going from extremely active to nothing does your head in completely. Last year they decided to give me cortisone injections into the joint, as even walking the dogs without the pain was impossible. It worked wonders and can now use the gym again and walking/cycling is fine. I've accepted my amateur football career is over though but getting back to short runs would be brilliant.
I've always been skinny so never exercised for weight loss, but the psychological benefits became so clear when I had to stop for a couple of years. A good bout of exercise burns off so much of the negative thoughts, and improves general wellbeing so much.

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Originally Posted by CopenhagenBlue

I'm 43 and played football and have run loads most of my life up until 2 years ago. My ankle had been getting sharp shooting pains for many years and the doctors couldn't really see anything wrong. It finally went properly during the Copenhagen half marathon in 2019, and after loads of scans it's arthritis in a small joint in the lower ankle, that wasn't picked up on previous scans.
I had to suddenly stop playing football and running completely which was a nightmare, going from extremely active to nothing does your head in completely. Last year they decided to give me cortisone injections into the joint, as even walking the dogs without the pain was impossible. It worked wonders and can now use the gym again and walking/cycling is fine. I've accepted my amateur football career is over though but getting back to short runs would be brilliant.
I've always been skinny so never exercised for weight loss, but the psychological benefits became so clear when I had to stop for a couple of years. A good bout of exercise burns off so much of the negative thoughts, and improves general wellbeing so much.

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I can't run , I am too big to run at my age

Low impact is going to be the way forward for me

The keto diet is excellent for weight loss and combating diabetes.

Sedentary men lose 20% of their strength between 30 and 40 years of age. At almost 69 years old, I attend a gym for 3 to 4 hours 5/6 days per week. Obviously I love the gym or wouldn’t go so much, have made loads of friends and find that the variety of exercise available in the gym means that it is never boring or routine - just my opinion.

This I say having trained all my live and ran competitively for fully 50 years on road, cross country and track. So after retiring it was an easy transition to the gym for me running many fewer miles outside than before, which is easier on the joints training indoors.

I just like challenging and testing myself physically and hope to do so for many years to come. People train in my gym well into their 80s - you all have no excuse no to do likewise provided you are well enough to do so. Start very, very easy initially and be amazed how soon you improve both mentally and physically.

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Originally Posted by Stanmore Bluebird

Sedentary men lose 20% of their strength between 30 and 40 years of age. At almost 69 years old, I attend a gym for 3 to 4 hours 5/6 days per week. Obviously I love the gym or wouldn’t go so much, have made loads of friends and find that the variety of exercise available in the gym means that it is never boring or routine - just my opinion.

This I say having trained all my live and ran competitively for fully 50 years on road, cross country and track. So after retiring it was an easy transition to the gym for me running many fewer miles outside than before, which is easier on the joints training indoors.

I just like challenging and testing myself physically and hope to do so for many years to come. People train in my gym well into their 80s - you all have no excuse no to do likewise provided you are well enough to do so. Start very, very easy initially and be amazed how soon you improve both mentally and physically.

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At the moment I an sorting out my diet , walking and doing light weights with dumbells at home .