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Preventing Muscle Loss as We Age

nytimes.com

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Re: Preventing Muscle Loss as We Age

#281

Post by AlexanderNull »

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.

Focus on getting your body used to expending energy without recent consumption. Practice intermittent fasting until you can go easily 14+ hours without food and still have energy. Once you force your body to reach that point you'll find that there's no problem working out on an empty stomach. Heck at this point I've got some PRs while 22 hours in to a fast (straight lifting, cardio's a no go by that point).

Re: Preventing Muscle Loss as We Age

#282

Post by CodeCube »

tpetry wrote: post #162
mr_overalls wrote: post #120

Earlier quoted context omitted.

How many grams of protein do you consume? Trying to eat the recommended amount (0.5 - 1.0 g / lb-bodyweight) seems like a lot of effort at first, but has amazing effects on recovery, especially for resistance exercise.

This formula is meant for fat-free body weight which most people forget to tell.

by "fat-free body weight", do you mean people that have a low body percentage already?

Re: Preventing Muscle Loss as We Age

#283

Post by CodeCube »

SmellyGeekBoy wrote: post #177
fahadkhan wrote: post #53

Earlier quoted context omitted.

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.

yay BJJ! Been doing this for about two years, and it's the best thing I ever started. Really enjoy both the physical training aspect of it, and also the "human chess" aspect of it.

Re: Preventing Muscle Loss as We Age

#284

Post by 1337biz »

baccheion wrote: post #262
gowld wrote: post #168

Earlier quoted context omitted.

Really? I'd guess "wrinkles" would be more determined by sun damage, or the sort of flappiness body-mass loss that happens after >60yrs, or people who yo-yoed weight. Maybe people who exercise tend to get more sun damage...

Wrinkles are usually minimized/prevented by proper hydration/moisturization. MSM lotion topically, for example, and antioxidants (like MSM + silicon/monomethylsilanetriol + vitamin C) internally. Sagging is usually caused by collagen breakdown damaging ligaments, tendons, etc. Progesterone is associated with collagen maintenance. Wrinkles are usually due to loss of fat/water or maybe collagen. Basic prevention routin…

Do you have some sorces to back that up? It reads like you looked in to this a lot.

Re: Preventing Muscle Loss as We Age

#285

Post by gthtjtkt »

SketchySeaBeast wrote: post #258
gthtjtkt wrote: post #244

Earlier quoted context omitted.

> The motions are perfectly safe In theory, sure. In reality, not even close. I guarantee there isn't a single person in this thread who could tell me what someone's squat form should look like based on their femur:torso ratio and hip/ankle flexibility. Should they squat high bar or low bar? Wide or narrow stance? Parallel or below parallel? Flat shoes or heel lifts? If you can't easily answer all of those questions,…

> Squats, bench presses and deadlifts are extremely complex, high-risk lifts that serve no purpose for the average, non-competitive weightlifter. You've clearly never had to lift a couch or push a car out of a ditch, even just squatted down to pick up something larger than a breadbox. Your body isn't made of glass - it won't explode, and scaring people off these wonderful exercises is doing a disservice to humanity.…

You're wrong on literally every point -- especially bar placement and stance width -- and I don't buy into your false dichotomy about "living in fear". It's a simple matter of risk vs. reward. Squats are complex and high-risk. If you can achieve the same results with simpler, safer exercises, it would be stupid not to.

Re: Preventing Muscle Loss as We Age

#286

Post by glangdale »

lifting_throw wrote: post #150
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…

Some folks are able to lift heavy weights frequently, and that's awesome. I'm jealous. But here's a comment directed at people who've tried that and hurt themselves. For years I tried to lift heavy. Big compound barbell lifts. In my early 20s it was OK, but by 30 I started hurting myself. I always warmed up fully, but kept tearing things. I tried eating more, eating better, more recovery, everything I could think of.…

In my experience, working out in the 90-100% range is Evil Magic. It works for a while so you think "Hooray, I'm stronger than I've ever been" and you enjoy posting heroic numbers. Then it stops working and becomes all about demonstrating strength rather than building it.

It sounds a lot like you've reinvented bodybuilding with your protocol. You're probably not actually stronger in a strict 1RM sense than you were before, but you may well be healthier and you sound happy, so why worry?

If you occasionally threw in a peaking protocol and worked your way back up to the 90% range you'd probably be beastly; the trick is not to stay there.

Re: Preventing Muscle Loss as We Age

#287

Post by ummonk »

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...

That image seems to be somewhat misleading though, as the scale isn’t preserved across pictures. If you look at the bone size, the middle pic mostly has more fat.

Re: Preventing Muscle Loss as We Age

#288

Post by erikpukinskis »

castlecrasher2 wrote: post #190
madeuptempacct wrote: post #164

Earlier quoted context omitted.

Everything I read says .5 - .75g protein / lb of bodyweight for lifters. Maybe I will do more research.

Your number may (may) be a bit low but the number I settled on after researching it extensively was 1g / lb of lean mass.

This is what my strength coach recommends.

Re: Preventing Muscle Loss as We Age

#289

Post by neuralRiot »

lifting_throw wrote: post #150
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…

Some folks are able to lift heavy weights frequently, and that's awesome. I'm jealous. But here's a comment directed at people who've tried that and hurt themselves. For years I tried to lift heavy. Big compound barbell lifts. In my early 20s it was OK, but by 30 I started hurting myself. I always warmed up fully, but kept tearing things. I tried eating more, eating better, more recovery, everything I could think of.…

90% or 1rep routines don't work well for natural lifters, every body has different composition so you need to find what works best for you, following the routines of enhanced builders is sure to give you only frustration and injuries. Same with bulking-cutting, it's hard to lose 15% of body fat without losing muscle as a natty, not impossible but not in 8 weeks as you see in training videos.

Re: Preventing Muscle Loss as We Age

#290

Post by always_good »

atomical wrote: post #65
maxerickson wrote: post #10

Earlier quoted context omitted.

Poor nutrition is mentioned.

> A decline in physical activity, common among older people, is only one reason sarcopenia happens. Other contributing factors include hormonal changes, chronic illness, body-wide inflammation and poor nutrition. It's wasn't a major cause of muscle loss.

I don't understand how you are inferring the weight of each thing in a list. In fact, that quote directly contradicts you.
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