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Preventing Muscle Loss as We Age

nytimes.com

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Re: Preventing Muscle Loss as We Age

#171

Post by baxtr »

lemming wrote: post #60

I've been investigating recommended protein intake recently and counting calories to lose some weight, and it's amazing how little protein most people get compared to what is now recommended. Here's examine.com on the recommended amounts: https://examine.com/nutrition/how-much-protein-do-you-need/ . I'm of fairly healthy weight, active and have been losing some weight, so I should be getting 2.2-3.3 g/kg according to…

Valter Longo, who has done extensive longevity research, recommends 0.31-0.36 grams per pound

https://valterlongo.com/daily-longevity-diet/

Re: Preventing Muscle Loss as We Age

#172

Post by caust1c »

jgrahamc wrote: post #102

Strength training has worked well for me. I was diagnosed with osteopenia aged 40 and was told the solution was either weird osteoporosis drugs usually given to women or strength training. I restored my bone density to well above average for my age with the three big lifts. Didn't do it to get big or shredded, but it worked.

I think you should still aim to get shredded. I can already see your new book title: "Use Make, Get Shredded!"

The new security lead can help you out when you visit HQ.

Re: Preventing Muscle Loss as We Age

#173

Post by castlecrasher2 »

gdubs wrote: post #103
madeuptempacct wrote: post #68

Earlier quoted context omitted.

I can't handle more than 3 days a week at the gym. I do my main lifts only once a week or I don't recover, but I am still getting stronger on my program. I have been lifting for more than a decade though. I do cardio and lift on the same day, I also can't run every day or I don't feel great. On off days, I just walk and do minor accessory stuff. Can't imagine lifting like this every day.

I believed I was susceptible to overtraining for most of my life. N=1 and all that, but I made an effort to consume more protein and switched to a higher volume program and have had much better results (and I bike to work ever day). One important aspect is that I de-load every couple of weeks when the volume starts to really wear on me. (I’m also vegetarian.) Most of my “program” is from Charles Poliquin’s writings.

I thought I was, too, until I committed to 2 hours a day, 6 days a week. After maybe a month of this I completely stopped being sore and it was tremendously beneficial to my overall health, even years after I dialed it down (2 hours got to be too much). I get sore now after working out but I no longer have the back, neck, and hand pain I used to have.

Re: Preventing Muscle Loss as We Age

#174

Post by strls »

morsma wrote: post #6
madeuptempacct wrote: post #3

More interested in preventing this: http://social-quotient.info/sq.4mg.com/brainpower.gif Much less clear on how accomplish that. Edit: To elaborate, I know exactly what I need to do to stay physically fit into old age and how to monitor my physical fitness - I know immediately when I get winded more from my regular run, my lift numbers drop, or I can't reach my toes. The scary part is if I stop working out for more…

Low carb and periodic water fasting (autophagy), and you should be set old age.

I wonder where is the part about low-carb coming from?

Re: Preventing Muscle Loss as We Age

#175

Post by corpMaverick »

As a 50 yo. This is what I am doing and I feel great.

Day 1: Strength training. kudos /r/bodyweightfitness (1hr) Day 2: Yoga. 25 -35 minutes Day 3: Running ~20 minutes. Some days I do higher intensity other days lower intensity with increased time.

It takes very little time. Yoga provides mobility and joint integrity which I feel is important as you age. This programming gives me a lot of rest time to recover, which is slower as you age.

Re: Preventing Muscle Loss as We Age

#176

Post by st26 »

cgh wrote: post #152
dagoat wrote: post #139

Earlier quoted context omitted.

> potentially hard on your kidneys Is there data for that? IIRC, for healthy kidneys this amount should not be an issue, slightly more per lb shouldn't be either. I'm not sure what weight training communities you refer to, but in bodybuilding and strength circles amounts that high and higher aren't often considered "way overkill". Anywhere between 0.75-1.25g/lb is where I shoot for, depending on my goals. But I have…

You are correct. The whole “beware of protein” narrative is completely wrong-headed. People here would likely be astounded by how much protein strength athletes eat with nothing but positive health effects.

It's really more like a balance narrative. Hit reasonable ratios of protein, fats, and carbs.

High protein, low fat, low carb, low protein, high carb, high fat- collectively we've tried them all through one fad or another.

Currently IMO we're in a blowback period where we are seeing high carb is not panning out and many people are still afraid of fat, so protein is the next savior in line.

Re: Preventing Muscle Loss as We Age

#177

Post by SmellyGeekBoy »

fahadkhan wrote: post #53
amelius wrote: post #44

Earlier quoted context omitted.

You should also show the brain scans of the triathlete versus a sedentary computer programmer.

You missed a triathlete computer programmer.

In my office we have a CrossFitting computer programmer, a BJJ-ing computer programmer, and indeed a triathlete computer programmer. Being a computer programmer and being fit are by no means mutually exclusive.

Re: Preventing Muscle Loss as We Age

#178

Post by notyourday »

lysp wrote: post #14

I always like to show this picture as an example. https://i.imgur.com/ZcDedfo.jpg I don't have an original source but it shows a MRI leg scan comparison between a 40yo triathlete, a sedentary 70yo and a 70yo triathlete. The picture tells the story...

The key is balanced (non-crappy) diet and a certain level of activity whatever that activity. Look at people in NYC vs. people in Scranton. NYC folks have more muscles because they have to walk to get to the subway, stand in a subway, walk up the stairs and down the stairs to get to the platform, walk from one place to the other, cross a dozen of blocks, etc. Folks in Scranton walk from their couch to their car, ride to their work in that car, barely move at their work, walk 100ft back to their car and get themselves back to their couch.

Re: Preventing Muscle Loss as We Age

#179

Post by EpicEng »

madeuptempacct wrote: post #82
Itaxpica wrote: post #76

Earlier quoted context omitted.

How much are you eating? I used to have similar troubles with recovery until I realized that I just wasn’t eating nearly enough to train at the volume I was. For me, adding two cups of Greek yogurt and a protein shake every day (so roughly 500 calories and 50 grams of protein over what I was eating before) made an enormous difference.

I am eating 90 grams of protein @ 190 lbs body-weight with a pretty low fat %.

Yeah, way too low. Shoot for at least 0.8g / lb.

Re: Preventing Muscle Loss as We Age

#180

Post by dawidw »

andy_ppp wrote: post #48

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

Could you elaborate on your case a little bit more, please?

How old are you?

How long did it take you to get to 130kg and from which level did you start?

Was that progress linear?

What about your weight and fat - have they changed?

Have you often got injuries?

Thanks in advance! I really admire your achievements!

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