Anyone have a link the study they're talking about?
Lift Weights, Eat More Protein, Especially If You’re Over 40
41–50 of 94 posts
Re: Lift Weights, Eat More Protein, Especially If You’re Over 40
#42Earlier quoted context omitted.
Which is amusing, because in this context the bodybuilders are fundamentally doing science. They have experiments (aka, exercise and eating regiments) that, as I understand it, are repeatable, and consistently produce the desired outcome, at least in terms of sculpted muscle and body fat.
But the experiments are also tainted, ie. undisclosed steroid supplements or other enhancers.
Except the steroids are also tracked meticulously. Pro bodybuilders use relatively similar cycles as well. It's all quite documented in fact.
There are also natural bodybuilders who do not use any peds
Re: Lift Weights, Eat More Protein, Especially If You’re Over 40
#43Is weights better than HIIT for over 40?
over 40 your main concern is to make it sustainable and avoid injuries. A mix of moderate weights couple of times a week and HIIT couple of times a week would work best.
[citation needed]
I'm mid-40s and have no problem doing low-rep high-resistance (> 85% 1RM) sets 2-3 days per week and alternating with 2-3 HIIT sessions on bike, run, or swim for triathlon training.
You have to decide what your goals are (endurance = 12+ rep sets at 30-50% 1RM, hypertrophy = 8-12 rep sets at 55-75% 1RM, strength = 1-6 rep sets at 85% - 100% 1RM) AND you have to have excellent form for the prime mover exercises (deadlift, squat, bench press, bent-over row) to avoid injury, but with the right diet, discipline, and proper recovery consistent 5% gains per three- to four-week cycles are possible
Reference: _Periodization Training for Sports_ by Bompa, http://www.humankinetics.com/products/all-products/periodiza...
Re: Lift Weights, Eat More Protein, Especially If You’re Over 40
#44How does one start lifting weights or exercising when you have no motivation to.
All great advice.
I came home from college after ending a long relationship. I was broke, depressed and quickly gaining weight. I knew I was in trouble when my Mom starting telling me I was looking "puffy" around the face. As a hockey and soccer player, this was the final straw, I knew I had to do something but was so unmotivated to do anything.
I started slow. Got a on a treadmill (you can find some for free on craiglist) and did 10 minutes a day. Then I do resistance band for about 10-15 minutes and then tried as best I could to stretch out. I started at 30 minutes, and then as I improved my diet and started to lose the weight, I increased the intensity. Yeah, I was doing 10 minutes, but I was practically sprinting by the second month. I gave up the resistance bands and started doing light free weight lifting, but doing long reps (3 sets of 20-25 reps).
My advice? Basically just do anything. Go out and walk for 15 minutes. Go run for 5 minutes every day. Go out and work in your yard, get on a bike and bike for 15 minutes. Anything that gets your blood pumping and your heart rate up is beneficial. Try as best you can to eat better. Working out is useless if you don't improve your diet.
Just start somewhere and adjust as you go. My biggest bit of advice? Listen to your body. If you're sore or doing something is painful, stop. If you're sore? Don't push it, take a few days off, switch exercises and take it easy. When you get older, it takes a LOT longer to heal and get back to working out. You don't want to pull a muscle and be sitting on your couch healing for 2 months.
Re: Lift Weights, Eat More Protein, Especially If You’re Over 40
#45Earlier quoted context omitted.
Find a competent trainer - gyms that teach Olympic Weightlifting are going to have higher caliber trainers than the typical commercial gym full of 'personal trainers.' There's a massive technical aspect to learn that puts a more scientific spin to appeal to people like us.* * You're on HN, right?
Training to be better at something that you will never do for real is somehow depressing, especially if you only do it in a gym. Run or ride a bike, at least you have a chance to do something useful instead of moving a weight for the sake of moving a weight
The only olympic-style lifts I've done are deadlifts. It is very rewarding to maximally focus all your mental and physical energy into one second of effort. Using your body feels good no matter if the activity has "no purpose."
Re: Lift Weights, Eat More Protein, Especially If You’re Over 40
#46Protein is good, but not too much from meat: https://www.ncbi.nlm.nih.gov/pubmed/27479196 > CONCLUSIONS AND RELEVANCE: > High animal protein intake was positively associated with cardiovascular mortality and high plant protein intake was inversely associated with all-cause and cardiovascular mortality, especially among individuals with at least 1 lifestyle risk factor. Substitution of plant protein for animal protein…
Does animal protein include whey protein?
Re: Lift Weights, Eat More Protein, Especially If You’re Over 40
#47How does one start lifting weights or exercising when you have no motivation to.
maybe find something that interests you that is active rather than straight exercise.... Brazillian Jiujitsu :) Rowing? Kyaking? Indoor Rock Climbing?
Maybe just commit to trying a bunch of things till you find something that you like
Re: Lift Weights, Eat More Protein, Especially If You’re Over 40
#48I think we are making a grave mistake by associating going to the gym and exercise with lifting weights.
Let me explain.
I think what most people should be doing is calisthenics. I’ve been lifting weights for over a decade, but only started calisthenics two years ago. Personally, I feel calisthenics gives you a much stronger and durable body over all compared to lifting weights. It also strengthens your joints and connective tissues, which people don’t really think about until it’s too late. Aesthetically, I also feel strong calisthenic trained bodies look much more well proportioned and hardened due to the active use of stabilizer muscles. People who have trained calisthenics for a long time are deceptively strong. They don’t look particularly huge, but they perform feats of strength that even the most professional weightlifter would struggle to do. To me, this is a sign of true mastery over one’s body.
If you’re just getting started in your exercise career, try calisthenics.
Re: Lift Weights, Eat More Protein, Especially If You’re Over 40
#49I think we are making a grave mistake by associating going to the gym and exercise with lifting weights. Let me explain. I think what most people should be doing is calisthenics. I’ve been lifting weights for over a decade, but only started calisthenics two years ago. Personally, I feel calisthenics gives you a much stronger and durable body over all compared to lifting weights. It also strengthens your joints and co…
Do calisthenics have the same effect on bone density(that is, increasing bone density and decreasing chances of developing osteoporosis) that lifting weights does?
I agree with your point generally though that the best exercise routine(or diet) is one that you stick with and progresses you towards your goals.
Re: Lift Weights, Eat More Protein, Especially If You’re Over 40
#50Earlier quoted context omitted.
Find a competent trainer - gyms that teach Olympic Weightlifting are going to have higher caliber trainers than the typical commercial gym full of 'personal trainers.' There's a massive technical aspect to learn that puts a more scientific spin to appeal to people like us.* * You're on HN, right?
Training to be better at something that you will never do for real is somehow depressing, especially if you only do it in a gym. Run or ride a bike, at least you have a chance to do something useful instead of moving a weight for the sake of moving a weight
>Training to be better at something that you will never do for real is somehow depressing
I would argue with the "never do for real" when it comes to weight lifting, and I would also argue against the entire concept.
You lift weights all the time. Every time you stand up, every step you take, every time you move any muscle, you're lifting weights. If you're helping a friend move, you're lifting weights. I bought a file cabinet the other day and the guy was amazed that I got it into my truck on my own even though it was 50+ pounds... but I think a normal person should be able to lift that much weight into the bed of a truck no problem. Need to open a pickle jar? Need to move a couch? Need to carry more groceries in from the car? That's what you're training for.
And also, people train for things they never do "for real" all the time. Every time you play a video game you train for something you'll never do for real. Every time you play guitar but you're not in a band, you're training for something you'll never do for real. Every time you make a joke if you're not a stand-up comedian, you're training for something you'll never do for real. Every time you take a picture but you're not a photographer you get the idea. You're not really training to be an olympic weightlifter, you're training to lift that weight right there in front of you. That's just as "for real" as anything else you do as a hobby.
How is running or riding a bike any more "for real" than lifting a weight? They're all things you do for exercise to be healthy. No one's running everywhere they go, running is something you do in order to run, and you run to get better at running so you can run more. You lift weights in order to lift heavier weights so you can lift more weights. Same exact thing.