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Preventing Muscle Loss as We Age

nytimes.com

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Re: Preventing Muscle Loss as We Age

#191

Post by TheCapn »

baxtr wrote: post #171
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/

>Select ingredients among those discussed in this book that your ancestors would have eaten.

Oh, so its one of those "we aren't willing to drive knowledge and health forward like other scientific resources online unless we shill you a product" sites. Sprinkle in a good dose of holistic wackadoodle and bam trendy product pitch.

Also this fun little excerpt..

>Although clear links have not been proved yet, it is possible that consumption of the wrong foods based on ancestry could be associated with many autoimmune disorders, including Crohn’s disease, colitis, and type 1 diabetes.

From : https://www.penguin.co.uk/articles/find-your-next-read/extra...

Re: Preventing Muscle Loss as We Age

#192

Post by strls »

andy_ppp wrote: post #48

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

I recommend 5/3/1 for everyone, especially with some lifting experience. Very easily sustainable long term because training sessions are short and sweet. Minimal risk of injury because the warm-up sets are built-in and there's no fatigue from long workouts. It can be easily combined with other sports like running or martial arts because there's plenty of time for recovery.

Re: Preventing Muscle Loss as We Age

#193

Post by henryw »

jmull wrote: post #153
henryw wrote: post #130

Earlier quoted context omitted.

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.)

> Training 4-5x a week is within your control. That may not be true for a large proportion of people in their 80s.

Maybe they can start with 1-2x and then work their way up to 4-5x after awhile.

Re: Preventing Muscle Loss as We Age

#194

Post by Koshkin »

matwood wrote: post #33
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...

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…

> My 'secret' is ...

But how do you know if that is indeed the secret? (What if you looked even younger - less gray hair, say - if you didn't work out?)

Re: Preventing Muscle Loss as We Age

#195

Post by otherdave »

131012 wrote: post #169
matwood wrote: post #129

Earlier quoted context omitted.

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

You do that on empty stomach? Serious question, it's my main difficulty with morning workout.

Not the person you were replying to, but I'm a morning workout person (mostly weightlifting but also some cardio-type stuff). Yeah, empty stomach. For weightlifting I may have a protein shake with just enough water and almost always a banana and that's it. Doesn't bother me. I'm not sure if it's optimal (or if I could even tell what is optimal) but weights are still heavy and I still make progress so I'm happy with it.

Re: Preventing Muscle Loss as We Age

#196

Post by matt_heimer »

bryanlarsen wrote: post #133
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…

Counterpoint: my wife and I are well into our 40s yet often mistaken for being much younger. Being significantly overweight gives us nice smooth wrinkle free skin.

Fat, natures dermal filler!

Re: Preventing Muscle Loss as We Age

#197

Post by lihaciudaniel »

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.

90% percent of the old folks. The smartphone and apps revolution made people workout more and way easier to get into it. How do I know? I am 14 and almost all my friends use some kind of apps, do they stick it? Well sometimes you destroy the habit but still you always get back sooner or later.

Re: Preventing Muscle Loss as We Age

#198

Post by bproven »

gadders wrote: post #90

Related article from Starting Strength - Barbell Training is Big Medicine [1]: >> I’ll approach a patient who has come to be treated for chronic pain, fatigue, elevated blood pressure, shortness of breath, or a blood sugar that’s out of control. I find myself confronted by a very overweight, deconditioned 52 year-old, going on 70, with battered joints, atrophic muscles, no physiologic reserve, an inability to get off…

Agreed. Starting Strength is a great program to follow for anyone to geting started with strength training. The focus on big compound movements, short gym time and strength is perfect - especially as you get older. You can also add accessory stuff as needed (time allows).

Re: Preventing Muscle Loss as We Age

#199

Post by TheCapn »

SketchySeaBeast wrote: post #117
morley wrote: post #80

Earlier quoted context omitted.

I've used StrongLifts for 2+ years and second the recommendation. HOWEVER. Because it's just an app with videos, it's really up to you to learn proper form and execute it each time. Additionally, the app doesn't know your limitations, so take your pain seriously. I hurt my knees squatting a couple years ago, and recently hurt my lower back deadlifting. It sucks, and I'm crossing my fingers that there's no permanent d…

Are you still stronglifting after 2 years? How has your progression been for the last year or so of that? As I understand it it's a fairly novice focused program with aggressive weight increases, so I was wondering how you modified it to continue running it after the first 3-6 months of easy gains went away.

You're not supposed to run it for 2 years. OP has made adhoc adjustments and is no longer following the program if he has been consistent.

Even the SL5x5 site recommends moving on from the program. Their recommendation is Madcow 5x5 but there's other options out there.

Re: Preventing Muscle Loss as We Age

#200

Post by mbroncano »

131012 wrote: post #169
matwood wrote: post #129

Earlier quoted context omitted.

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

You do that on empty stomach? Serious question, it's my main difficulty with morning workout.

Not the same person either but black coffee or green tea are also a great pre workout drink
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