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Preventing Muscle Loss as We Age

nytimes.com

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Re: Preventing Muscle Loss as We Age

#121

Post by gadders »

matwood wrote: post #108
rohunati wrote: post #42

Earlier quoted context omitted.

Curious about your breakdown between heavy lifting vs. cardio. I find that I can't do more than 4x/week of heavy lifting, so I've been trying to run (or something else) on the remaining 3 days.

Recovery is a thing, but I find most of us non-athletes as a job can do way more than we think. I lift heavy 3-4 times/week. Cardio 2-3 days/week. Sometimes I might lift heavy at 6am and then do cardio at 6pm depending on my schedule. If I show up at the gym and really feel lacking, I do a different muscle group. If I show up to the gym and I'm supposed to do bench, but I'm hurting - squat instead. Squats struggling?…

I think you need to factor age in as well. Recovery is a lot easier in your 20's.

Re: Preventing Muscle Loss as We Age

#122

Post by SketchySeaBeast »

andy_ppp wrote: post #48

I can't recommend StrongLifts enough. https://stronglifts.com I'm up to squatting 130kg now and feeling great!

Starting Strength is another excellent program to follow and if you pick up the book it features an exhaustive description of the bio-mechanics involved in each lift (which you can skip if you just want the charts).

Re: Preventing Muscle Loss as We Age

#123

Post by chimeracoder »

It's too bad that we somehow decided that steroids are immoral and need to be regulated to the point that they're essentially banned.

Anabolic steroids, when provided in correct dosages and under the care of a physician, are quite safe and solve this exact problem.

Re: Preventing Muscle Loss as We Age

#124

Post by jmulho »

hokkos wrote: post #72
christophilus wrote: post #24

Earlier quoted context omitted.

Yeesh. That's a great visual. I'm a sedentary software engineer... gotta make some changes. It reminds me of the cancer slides in the "How Not to Die" talk https://youtu.be/7rNY7xKyGCQ?t=780 which is partly why I'm now vegan.

Dr Greger and its undisclosed vegan agenda using cherry picked or wrongly interpreted studies to push it.

It doesn't matter which cherry you pick, they all lead to the same conclusion: eating too many animals and not enough plants causes our most common diseases (obesity, heart disease, cancer, diabetes, stroke). Dr. Greger's agenda is not about the animals, it is about the people.

Re: Preventing Muscle Loss as We Age

#125

Post by [deleted] »

lemming wrote: post #115
rerx wrote: post #99

Earlier quoted context omitted.

The German society for nutrition recommends 0.8g of protein per kg of body weight for normal weighted, adult people. I cannot imagine that three or four times that amount would be required for a healthy life even if your are more physically active than the average. Also, please do not forget that vegetables contain some protein too.

The examine.com article discusses this - 0.8g is also the RDA in the US. The RDA is considered a bare minimum: This is considered to be the minimal amount of protein a healthy adult must consume daily to prevent muscle wasting when total caloric intake is sufficient. According to recent studies, however, the RDA for protein may not be sufficient for healthy young men, older men, or older women. These studies point to…

[deleted]

Re: Preventing Muscle Loss as We Age

#127

Post by chillingeffect »

SketchySeaBeast wrote: post #106
chillingeffect wrote: post #94

Earlier quoted context omitted.

definitely start a sit/stand desk as early as possible. I didn't think I was that unhealthy sitting all day until I had an injury from a car accident which took waaay too long to heal - primarily bc my hamstrings and IT band were shortened from all that sitting! when i left my last job, I started working from home without the sit/stand for about 2 weeks thinking "that didn't help that much," until I started noticing…

Do you have a pad for under your desk? I find that I can't just stand all day without getting stiff either.

I didn't have one and yes it took a few weeks of building up to being able to stand all day, so I would take sitting breaks for 1-2 hours. From what I understand, it's actually better to have a mix than to stand only. But yes, now that you remind me, I will get a pad! Thank you.

Re: Preventing Muscle Loss as We Age

#128

Post by st26 »

lemming wrote: post #93
st26 wrote: post #89

Earlier quoted context omitted.

1.5g/lb (3.3g/kg) is considered by many in the weight training communities to be way overkill, and potentially hard on your kidneys.

Yeah, 3.3g/kg is really high, and I don't see how you could get there without living on shakes. From that examine.com article: Eating more than 2.6 g/kg (1.18 g/lb) is probably not going to lead to greater muscle gains, but it can minimize fat gains when “bulking” — i.e., when eating above maintenance in order to gain (muscle) weight. There doesn't seem to be a lot of evidence for the kidney thing as long as you don'…

IMO while protein is needed for muscle building, recommendations like 3.3g/kg (I've even seen recommendations of 4.4g/kg) come from a "more is always better" mentality, along with a pop culture obsession with protein.

Personally, a simple flat 100g seems both a reasonable & attainable goal for most regular people building muscle without requiring exceptional diets (here I fall back on naturalism- I cannot believe that exceptional diets are required to get fit). You can easily hit that number with 1/4-1/3lb of meat a day plus whole grains and vegetables.

Re: Preventing Muscle Loss as We Age

#129

Post by matwood »

maxxxxx wrote: post #87
matwood wrote: post #33

Earlier quoted context omitted.

Most people have no idea I'm 41, and instead think I'm in my 30s. Balding and grey hair show I'm not in my 20s ;) My 'secret' is I workout every single day . I might do heavy weight training, sled pushing, surfing, or a spin class. It doesn't matter as long as I do something physically challenging. I also follow an 80/20 rule on eating paleo-ish. Mainly I try to avoid processed foods, but I'll still eat a pizza or go…

If you just do some exercise regularly and eat halfways right you are already way ahead of 90% of the population . It always amazes me to learn that a lot of people do absolutely nothing.

Exactly. This is why I do it everyday - it becomes a habit. I wake up and work out. No different than brushing my teeth.

Re: Preventing Muscle Loss as We Age

#130

Post by henryw »

wjnc wrote: post #50
rerx wrote: post #29

Earlier quoted context omitted.

The picture is taken from this study: https://www.tandfonline.com/doi/abs/10.3810/psm.2011.09.1933 (use Sci-Hub if you do not belong to an institution paying for access)

The fallacy in this article is as follows: (quote) "A cross-section of 40 high-level recreational athletes (“masters athletes”) who were aged 40 to 81 years and trained 4 to 5 times per week underwent tests of health/activity, body composition, quadriceps peak torque (PT), and magnetic resonance imaging of bilateral quadriceps." The 81 yr old that trains 4-5x (!) a week is a lot more special than the 40 yr old (that'…

Training 4-5x a week is within your control. Winning the lottery is not.

I get up every weekday morning at 5 to 6am to do a spin or group fitness class and lift 1 to 2 times per week Arnold superset style. I'm loving this lifestyle. (I guess the gym being Equinox helps.)

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