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Preventing Muscle Loss as We Age

nytimes.com

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Re: Preventing Muscle Loss as We Age

#291

Post by gfs78 »

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.…

Lifting-wise, age is a game changer for most.

If you want to train low rep after 30 you have to do just 1 big lift per training session, and no more than 3-4 sessions per week.

A related problem is that low rep lifting burns little calories (training volume is not much) but requires quite a surplus to recover. So, as your metabolism decreases with age, it tends to make you fat.

After 40 anything below 8 reps is too low and most exercises should be done between 8-12 reps for big lifts and 12-15 reps for small lifts.

Also, unless you need to demonstrate low rep strength, as long as you increase the weight in the bar, you will get stronger.

Re: Preventing Muscle Loss as We Age

#292

Post by scarface74 »

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…

Balding and grey hair show I'm not in my 20s ;) I’m in my mid 40s also. I have a simple solution for that. When I’m interviewing, I’m completely clean shaven - head and all.

Luckily, seeing a Black guy with a bald head by choice is not unusual.

As far as working out everyday, I can’t do it. It’s just not in me. I need down time. I work out hard for about 150 minutes 3 days a week. According to the machines I’m burning around 1600 calories per workout. High resistance on the elliptical, high incline on the treadmill.

Re: Preventing Muscle Loss as We Age

#293

Post by frankzinger »

chillingeffect wrote: post #127
SketchySeaBeast wrote: post #106

Earlier quoted context omitted.

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.

> From what I understand, it's actually better to have a mix than to stand only.

Indeed. You will probably get spider veins otherwise. Happened to me. I've been working standing up since 2011 and only noticed it a couple of years ago so it might take a while.

Re: Preventing Muscle Loss as We Age

#294

Post by erikpukinskis »

morley wrote: post #80
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'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…

Yeah, I’ve been doing strength training 2 hours 3x/week with a coach, and I would never attempt this without a coach.

Every work set she’s watching me and making frequent adjustments. It would be impossible for me to do this without her. Maybe I could record video and analyze it, but I would have to essentially learn all of her expertise and even then it would be delayed so I couldn’t make fixes until after I have already completed a dangerous set.

At the very least I would recommend a good two months or so during your linear progression. After that you can do volume sets, pause sets etc alone, with coaching maybe twice a month for heavy days and to check in on your form.

(Shameless plug for Bay Strength in Berkeley CA!)

Re: Preventing Muscle Loss as We Age

#295

Post by lucaspm98 »

clamprecht wrote: post #208
zaroth wrote: post #8

Ctrl-F Testosterone - was disappoint. For approximately half of the population, supplementing testosterone into old age is a great way to maintain (and build) SMM along with that physical activity which TFA admonishes the lack of.

What are the downsides, aside from cost?

Other than the cost the biggest complaint is the injections. A lot of people are simply afraid of needles, and at the very least it's a 15 minute process once or twice a week. The whole point of TRT is to keep testosterone in the normal range, so there theoretically shouldn't be any health downsides, only upsides, once you get the bloodwork to see what dosage your body requires.

Re: Preventing Muscle Loss as We Age

#296

Post by st26 »

dagoat wrote: post #267
st26 wrote: post #176

Earlier quoted context omitted.

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.

> high carb is not panning out For what exactly? It pans out just fine for various things, or are you specifically talking about weight loss?

The various negative health outcomes we're seeing with refined &/or simple carbohydrates.

Re: Preventing Muscle Loss as We Age

#297

Post by RickJWagner »

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...

Wow, great pic. Thanks for sharing.

Re: Preventing Muscle Loss as We Age

#298

Post by Moto7451 »

madeuptempacct wrote: post #165
Moto7451 wrote: post #141

Earlier quoted context omitted.

More anecdata: I aim for 125g per day, 1800 calory target, at 138 lbs/5’ 5” and can lift strong every day. I usually take a “rest” week (calisthenics and 3-7 miles of walking) every other month when I travel somewhere.

That seems crazy high to me, but maybe I am just too used to my own thing and should try upping it.

It depends on your goals. I’m trying to gain muscle. 90 isn’t bad for maintenance in my case. Some folks would say I’m low as the recommendation is as high as 1.1g of protein per lb to gain.

Re: Preventing Muscle Loss as We Age

#299

Post by hasseio »

strls wrote: post #157
pixelperfect wrote: post #28

Earlier quoted context omitted.

There is a lot of evidence that cognitive decline is greater in people with insulin resistance. Eating a relatively low sugar/carb diet that doesn't cause blood sugar to spike is probably a good idea.

A better idea is to not develop insulin resistance in the first place and improve sensitivity.I eat 85% carb diet. My blood glucose barely moves up after eating a bunch of straight sugar, then goes back to fasting level after an hour and a half.

How do you improve sensitivity?

Re: Preventing Muscle Loss as We Age

#300

Post by prostoalex »

graeme wrote: post #189
lifting_throw wrote: post #150

Earlier quoted context omitted.

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.…

That's very interesting. I've frequently had to take time off lifting due to injuries, many of which never really relax properly. Eg a tense spot on my back I'm still having massage/physio done on. Do you do barbells lifts at high rep, or other things? Also, how many days a week do you do it and for how long?

Have you looked into Starting Strength (the book and the program)? It goes ridiculously anatomical in order to address the most common injuries uncoached weightlifters experience.
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