Going to the Gym... over 40s

[Rooter]

Protein shakes are there for repairing muscle if you are not getting enough protein in your diet already. As for all the bars etc, waste of money imho and full of sugars etc, everything is now flashy 'PROTEIN' etc, from breakfast cereals to milks etc, just eat a healthy balanced diet!!! I do make my own flapjacks for energy boosts but i know whats in them! but the main thing in my view is, as someone pointed out earlier, weight loss is made in the kitchen, not in the gym. Yes the gym can help it along and maybe speed up weight loss, but if you fill your pie hole with the wrong stuff, no amount of gym work will fix it.

 

[Wolf]

i have a torn plantar fascia from my cricket days and therefore cant run anymore. So my PT put me on the cross trainer. His view was use the cross trainer to get to 'burn zone' which he calculates as

220 - Age = Max heart Rate... Burn zone = 70% of the Max Rate.

Or use the 'talk test'.... so in my case, my burn zone was almost 15% more than my calculated burn zone.


My routine was .... 10 mins of cross trainer at burn rate and then weight training on different equipments and finally finish with a 20 sec plank

Not sure if you have your wires crossed with what you've been advised as to what the "burn" zone is or if your PT has misadvised you which is often done quite innocently as they can put their own opinion on these areas.

The calculation of max heart rate of 220-age=MHR is correct. However optimal fat burn zone for cardio is actually between 60-70%. Your guy isn't far off but starting you straight at top end instead of lower end and increasing as you get fitter could be the cause of your aches and pains being worse than they should at this stage as your muscle will be being hit for energy sources because the body hasn't yet accustomed itself to fat burning at the lower end. This then means your weight workout is harder because you will have depleted the muscles glycogen stores to much which they need to then move weight. I'd recommend go at 60% for a couple of weeks, then 65% for couple more then once you hit 70 %your body is better conditioned to change meaning better long term results.

 

[Wolf]

So i like my steak and pints but the Dr (and Mrs) thinks i need to shed some/many pounds. I have been to a gym a few time, but never really stuck to it. So after the January rush at the gym, i decided to jump in.

I have taken to it, the same way as i did when i started my golf. I signed up to a personal trainer. Last week did my first session. By God, it was painful for the next few days. Also I realised I have been using the machines in the wrong way all this time. Yesterday went into Day 2 on my own. I did the things the PT told me. I was hopeless. I could not sleep well last night as i had too much energy, but I have woken up with more pain in new parts of my body. I have also realised that going to the gym is a bit like going to the driving range when you start golf.

1) The gym is full of big blokes who lift weights, throw balls and make noises - just like a driving range where people can drive miles
2) As my PT says, the big blokes work on their 'mirror muscles' (because it makes them look good) rather than all muscles.. Big drivers anyone
3) Unsolicited advice: Big blokes came around and told me that i am not doing this right and i will injure my <insert random muscle name> and also I should do <insert random exercise name>
4) Drive for show, putt for dough... you gotta take care small muscles, nutrition, diet and other un-glamorous things if you want to make any difference to your health.
5) Gym and Golf are both frustrating and rewarding
6) The Gym locker room is best avoided if you have a beer belly

Not sure how long my gym thing will last, but current aim is to drop 10 kg and get a bit fitter. Not looking to be a Schwarzenegger or a Tiger

Few point's did your PT do a full dynamic warm up? Did they do a full cool down? Did they teach you good stretches post workout?

If the answer is no to any of those point that's why you were aching so much. There will always be some ache after muscle fatigue but should never be excessive.

Now to answer your other points

1) take a better look around, gyms aren't full of big blokes, sure there'll be a few but your noticing them because your new and concerned how you look/feel. The more you go the more you notice actually theres more like you, smaller, weaker, men and women all just trying to improve a little each day. Your just out your comfort zone and notice the intimidating factors not the real life people

2)that's either very poor attitude from the PT saying that as unless he knows every single person intimately he doesn't know their driving factors for being in the gym or he is merely saying it to make you feel at ease which again is wrong. In any gym or golf course yes there will be the odd knob that likes a pose. But mirrors are hugely important in gyms not for posing but to ensure you can see correct form and a PT should be advising you how to use them to identify and correct things in your own technique, much how a pro golfer uses video. He certainly shouldn't be saying negative things about other gym users.

3) unsolicited advice is rare unless an experience gym user see you doing some they think may hurt you, often some of these guys know a lot more than people give them credit for, have a quick chat you may find they were just trying to help.

4)you cannot out train a bad diet. Its not physically possibly if you want to lose weight you need to address your nutrition more than your gym sessions. Its an 80/20 split (some say 70 /30 but that's debatable). Basically 80% of the effort is what you put in your mouth and 20% is the result of exercise good clean whole foods and lots of water are the single most important part.

5)Gym can be frustrating if you have no true goal and don't keep records. If you say you want to lose weight that's not a true goal, set physical goal of how much. If you went to a pro you don't say i wanna shoot lower scores, you say i want to learn how to consistently break 80. You put a value to it do the same for your health and track you work outs each time see how your getting stronger or weigh less. If you don't do these things frustration and boredom will overcome. Basically get a gym diary and use it how you would a scorecard on the course, identify where you could score better and work on it.

6)again that's your own insecurity talking there will be alsorts of shapes and sizes in a locker room merely looking at themselves nobody will single you out or even look.

 

[Wolf]

I am not rubbishing everything with one brush. I think my mind is probably tainted by the days of steroids and folks injecting themselves with stuff.
On the topic.. is there a real world view on protien / carb killer bars. Increasingly seeing Grenade Carb Killer and Nakd bars sitting alongside Chocolates at the petrol pump as an impulse buy

Feel like I've taken over the thread a bit ?

Steroids are more prevalent today and more accessible to the average gym goer than they've ever been i could get some test, tren, mast, EQ, whatever compound i deemed fit for the needs of a steroid cycle from the comfort of my home without leaving my house. Social media makes all these things accessible more than the days or Arnie, Dorian Yates and Ronnie Coleman. Its the one area making gym management and Strength training for athletes so difficult because its so easy to get.

As for protien bars you don't need them at all you can get all you need from a good balanced diet or as rooter says make your own which my wife does for me. Though i am partial to the Birthday cake flavour carb killer bar?

Protien shakes again don't need if you can guarantee your nutrition is bang on, but i like to have a good quality protien powder around, even keep one in the car? its quite versatile if im In a rush after my own training I'll mix a couple scoops with water give it a shake and neck it. Often use it at home to make breakfast smoothies a favourite is frozen mixed berries, bit of apple juice, scoop of yogurt and throw in some unflavoured protein powder. Makes a healthy high protein brekkie, or Mrs uses it in pancakes. Remember it's handy to have but its a supplement its not to replace actual meals.

 

[stefanovic]

what ever floats your boat Ducky, but i wouldn't be going around in Gyms asking strange guys to touch their toes

Last time I visited the gym I expended a lot of energy to go nowhere, then noticed blokes just standing there admiring themselves in the mirror. What floats their boat.
Passing the reception desk on the way out they tried their best to sell me a membership.
That was 18 years ago and I have never been back.
But I have no need. I'm reasonably strong and supple with a BMI of 22. I never put on any weight and can perform about 200 yoga postures.

 

[Crazyface]

I'm thinking of joining one. It's £20 a month. Only a small place but has the right bits of equipment I want to use. Just can't seem to work up the enthusiasm.

 

[GB72]

I am 47 now, been going to the gym for nearly a year (just over 2 stone down in weight). Basically I hate it, find it monumentally boring if nothing else but I treat it as the penalty I have to pay for wanting to enjoy my weekends etc. My gym is full of lifters but they are actually focusing on competing so, whilst there is the usual grunting and banging of weights, they are also helpful and supportive.

 

[Dan2501]

Steroids are more prevalent today and more accessible to the average gym goer than they've ever been i could get some test, tren, mast, EQ, whatever compound i deemed fit for the needs of a steroid cycle from the comfort of my home without leaving my house. Social media makes all these things accessible more than the days or Arnie, Dorian Yates and Ronnie Coleman. Its the one area making gym management and Strength training for athletes so difficult because its so easy to get.

It's like everything nowadays, people want results and they want them quick so turn to performance enhancers without training properly first. Dorian says it best (and I love Dorian btw, some of my favourite podcasts of all-time have been interviews with him), he only used steroids while he was competing, he used them out of necessity and as soon as he stopped competing he stopped taking them, yet now you see guys new to the gym or a few weeks away from a holiday taking a bit of Tren or whatever to get results quicker. Pretty worrying, and like you say they're dead easy to get hold of, one google search will find plenty of sites where you can buy them. I don't really like it, even at the Mr O. level the substances have changed. Guys aren't working like they used to in the 80s and 90s and they're using different stuff, a lot more insulin and it doesn't lead to better physiques. It leads to systemic growth, big waists and a lack of the hard, thick muscle and conditioning that the guys in the 90s had. I'm not a fan, I'd much rather see physiques like Dorian's in his early Mr O wins or even a Shawn Ray or a Lee Haney compared to the likes of Brandon Curry and Phil Heath, but there's just something missing for the current guys. Brandon Curry would struggle to make Top 10 in the early 90s.

 

[Wolf]

It's like everything nowadays, people want results and they want them quick so turn to performance enhancers without training properly first. Dorian says it best (and I love Dorian btw, some of my favourite podcasts of all-time have been interviews with him), he only used steroids while he was competing, he used them out of necessity and as soon as he stopped competing he stopped taking them, yet now you see guys new to the gym or a few weeks away from a holiday taking a bit of Tren or whatever to get results quicker. Pretty worrying, and like you say they're dead easy to get hold of, one google search will find plenty of sites where you can buy them. I don't really like it, even at the Mr O. level the substances have changed. Guys aren't working like they used to in the 80s and 90s and they're using different stuff, a lot more insulin and it doesn't lead to better physiques. It leads to systemic growth, big waists and a lack of the hard, thick muscle and conditioning that the guys in the 90s had. I'm not a fan, I'd much rather see physiques like Dorian's in his early Mr O wins or even a Shawn Ray or a Lee Haney compared to the likes of Brandon Curry and Phil Heath, but there's just something missing for the current guys. Brandon Curry would struggle to make Top 10 in the early 90s.

Its the social media lifestyle we now have 1 scroll through Instagram and all you see is what people think is the perfect physical specimen, or movies everyone knows how big Marvel is now women fawn over Chris Hemsworth as Thor, so men want to be like him but can't afford the level of PT, private chef and hours a day he gets to achieve those results so the average man turns to gear to do it quickly not knowing really what hes doing.

As for Mr O, literally can't stand the open division now it used to be about becoming the ultimate specimen look at Frank Zane he was around 197lbs when he won and that was a phenomenal physique, at that weight he wouldn't even place in the 212 Category now let alone open class. Dorian always be my favourite because of his attitude and approach the legs on the guy were immense yet he never believed in squatting because though they made him stronger they didn't make him thicker so he binned them and did different variations on presses and lunges. Flex Wheeler was phenomenal as well but his peak was Dorians dominance. Sadly you cannot compete now unless your just pure mass, all forms of symmetry, full muscle bellies and movement is gone. Curry was literally the best of a bad bunch last year, the top class with likes of Heath, Curry, Winklaar, Ramy etc is horrendous yet supposedly the best the world has. They're all so bloated now with Insulin and HGH making their abdomen distended it goes against everything the sport was designed to be. The best in modern times is Flex Lewis 7 straight 212 Mr O titles because h was in the lower class meant he didn't have take the IGF1 or HGH so still had a tight waist, though I've seen reports he has an Open class invite this year, if he can come in around 220lbs with the conditioning he brings usually at 212 then he would wipe the floor with the bigger guys, but in order for that to happen the judges need balls to acknowledge full package depsite his weight is superior to the mass monsters.

My worry about the guys you mention taking things like Tren for holiday muscle is that really don't have a clue what it is or does, or how to correctly cycle it. Tren is 5x stronger than testosterone, they think they can jab it and just come off without doing a PCT then wonder why everything disappeared and why they feel so crappy to. Don't even get me started on people that think tablets steroids are safer be a they're much worse...

 

[Mudball]

Reading Dan and Wolfy post above.. While I can empathise with the 'no carbs before Marbs' brigade, i find it difficult to sympathise with them . Maybe somewhere on the way, gyms are associated with bulking up. All i want to do is bulk down and stay fit. So in the 50s and 60s, i can still do my cardios.
At the moment, i just want to enusre that i survive the first 4 PT lessons that i have ordered and use them before April. That would be more gym this year than the whole decade before

 

[Wolf]

Reading Dan and Wolfy post above.. While I can empathise with the 'no carbs before Marbs' brigade, i find it difficult to sympathise with them . Maybe somewhere on the way, gyms are associated with bulking up. All i want to do is bulk down and stay fit. So in the 50s and 60s, i can still do my cardios.
At the moment, i just want to enusre that i survive the first 4 PT lessons that i have ordered and use them before April. That would be more gym this year than the whole decade before

Stick with it Mudball remember to eat less and move more with plenty of stretching and hydration you will be fine.

I have no empathy for the no carbs before marbs brigade though, its just crash dieting that harms the body in the long run.. You don't need to remove all carbs from a diet, don't even start me on the no carbs post 6pm brigade what a crock that is the body doesn't have a clock where it decides what time to convert carbs to fat. Just eat a healthy wholesome diet and exercise more. Simple but effective. ?

 

[Deleted member 16999]

Reading Dan and Wolfy post above.. While I can empathise with the 'no carbs before Marbs' brigade, i find it difficult to sympathise with them . Maybe somewhere on the way, gyms are associated with bulking up. All i want to do is bulk down and stay fit. So in the 50s and 60s, i can still do my cardios.
At the moment, i just want to enusre that i survive the first 4 PT lessons that i have ordered and use them before April. That would be more gym this year than the whole decade before

In no position to tell anyone what is right or wrong.

Crap year last year with Sciatica, finally had to give up all activity in Oct, joined the local gym with a pool, swam only until 2 weeks ago, downloaded the MyFitnessPal App as was concerned about gaining weight.

First swim was 200m, worked my way up to 2km 5-6 days a week, cut out full fat fizzy drinks, cut down on saturated fats and started a 90/10 Vegan, vegetarian food plan.

Monday I weighed in at 12st 9lb, lost 38lb since end of September.

2 weeks ago cut swimming to a max of 1km a day and added in 10 min Stepper, 15 min bike, 2km Row.

Feeling great loving the exercise and enjoying the gym, doing it my way gradually and no intention (today) of letting myself go.

Back feeling great and back playing Golf, no repercussions.

 

[User62651]

Used to go in my 40s, however since last shoulder surgery Dec18 I haven't been but I could now and probably should, keep meaning to, we have a very affordable feelgoodfitness place close by. Have noticed at age 50 now a noticeable loss of strength and mobility which I guess could be slowed and maybe reversed with some strength training at gym. There is a a bit of an embarrassment factor and social discomfort I find being middle aged and a bit overweight going to a gym, shouldn't but I do. !f you can fit it in when it's quiet then that can help but early evenings are a no-no when the place is packed.
Agree the weight loss thing is very much a kitchen controlled element but I would say that even if you do overeat or drink a bit you can still increase your fitness and strength but still carry some 'flab'. I've done a few weeks gym before ski trips for example just to get strength into the legs without caring much about getting a six pack or whatever.

 

[TerryA]

I go to the gym for c.v. workouts. I use the concept2 rowing machine - have one at home also and get involved in online races! Also do light weights for conditioning. I tend to use the exercises to not put weight on rather than lose any. It seems to work as I am the same weight as I was 25 years ago when I was a rugby referee.

 

[Mudball]

Stick with it Mudball remember to eat less and move more with plenty of stretching and hydration you will be fine.

I have no empathy for the no carbs before marbs brigade though, its just crash dieting that harms the body in the long run.. You don't need to remove all carbs from a diet, don't even start me on the no carbs post 6pm brigade what a crock that is the body doesn't have a clock where it decides what time to convert carbs to fat. Just eat a healthy wholesome diet and exercise more. Simple but effective. ?

Thats the plan.. Though its only been twice, i can notice in spike in energy level post a session. This is then smothered by the pain eventually. But i agree, if i keep plugging away one session at a time, i might enjoy it more.

BTW, HID just bought me a shake!! She heard that i skipped lunch to go to the gym.. so got one of these .. Hopefully will taste good and help with some recovery
https://www.hollandandbarrett.com/s...wder-strawberry-delight-60086296?skuid=086296

 

[Wolf]

In no position to tell anyone what is right or wrong.

Crap year last year with Sciatica, finally had to give up all activity in Oct, joined the local gym with a pool, swam only until 2 weeks ago, downloaded the MyFitnessPal App as was concerned about gaining weight.

First swim was 200m, worked my way up to 2km 5-6 days a week, cut out full fat fizzy drinks, cut down on saturated fats and started a 90/10 Vegan, vegetarian food plan.

Monday I weighed in at 12st 9lb, lost 38lb since end of September.


weeks ago cut swimming to a max of 1km a day and added in 10 min Stepper, 15 min bike, 2km Row.

Feeling great loving the exercise and enjoying the gym, doing it my way gradually and no intention (today) of letting myself go.

Back feeling great and back playing Golf, no repercussions.

Paul what you've posted there is the perfect example of what it should be. You decided to put better food in to your body, and moved more. Which then increased over time as you got fitter it really is that simple and doesn't need to be any more complex than that. Good effort btw

 

[IanM]

I had a really nasty bout of Montezuma's Revenge in January, lost 10 pounds in 5 days. Most of it has stayed off... wish I knew how I got it, I'd go back for more. Instant results!

I havent been near a gym in ages, always found it dull.... long walks with the dog and swimming is what I do instead

 

[Wolf]

Used to go in my 40s, however since last shoulder surgery Dec18 I haven't been but I could now and probably should, keep meaning to, we have a very affordable feelgoodfitness place close by. Have noticed at age 50 now a noticeable loss of strength and mobility which I guess could be slowed and maybe reversed with some strength training at gym. There is a a bit of an embarrassment factor and social discomfort I find being middle aged and a bit overweight going to a gym, shouldn't but I do. !f you can fit it in when it's quiet then that can help but early evenings are a no-no when the place is packed.
Agree the weight loss thing is very much a kitchen controlled element but I would say that even if you do overeat or drink a bit you can still increase your fitness and strength but still carry some 'flab'. I've done a few weeks gym before ski trips for example just to get strength into the legs without caring much about getting a six pack or whatever.

This is the bit where people confuse being fit or strong with being healthy, you can be one without the other. I spent years in the forces with guys that can knock out a mile and half run fitness test in sub 9 minutes whilst carrying timber, i see guys training for strongman and powerlifting events that move serious weight but are all overweight. Professional body builders have so much muscle its unreal. Yet no one of those groups I described are healthy at all. Fit & strong in their required areas but not at all healthy. Same goes for 6 packs to maintain a chiselled 6 pack all year round will often mean people are actually not that healthy, to have a visible 6 pack you need to be sub 15% body fat and thats classed as elite level athlete. To have a fully chiselled 6 pack you need be around 5-8% body fat which is also known as being malnourished..

There are many misleading areas of fitness and health which is why its important ti look after your own individual needs not try to fit an average mould. BMI is a great indication of a misleading stat that doesn't truly represent individual needs yet its what the NHS govern being healthy by

 

[Wolf]

Thats the plan.. Though its only been twice, i can notice in spike in energy level post a session. This is then smothered by the pain eventually. But i agree, if i keep plugging away one session at a time, i might enjoy it more.

BTW, HID just bought me a shake!! She heard that i skipped lunch to go to the gym.. so got one of these .. Hopefully will taste good and help with some recovery
https://www.hollandandbarrett.com/s...wder-strawberry-delight-60086296?skuid=086296

PhD are a decent brand, one word of advice though shop around online your wife could get it cheaper ?

Other thing id say is skipping lunch to go isn't a good idea make sure you eat before or after, the shake should supplement your diet not replace it.

 

[Mudball]

PhD are a decent brand, one word of advice though shop around online your wife could get it cheaper ?

Other thing id say is skipping lunch to go isn't a good idea make sure you eat before or after, the shake should supplement your diet not replace it.

I did try and find a cheaper wife online, but apparently the Thai mail order scheme is no longer active...