Going to the Gym... over 40s

[Crazyface]

Is it normal for your weight to fluctuate wildly in the space of a week? The other week I was around 12 st 11 on Sunday night, 12 st 5 by Weds night, 12 st 9 by Saturday.. does everyone else get this?? Maybe our scales are broken?

Weight can fluctuate wildly depending on time of day you weigh yourself. As I'm finding now I've bought some scales to see where I am now I've got down to a comfortable weight. (could still do with remving another 7 pounds)

 

[Mudball]

Weight can fluctuate wildly depending on time of day you weigh yourself. As I'm finding now I've bought some scales to see where I am now I've got down to a comfortable weight. (could still do with remving another 7 pounds)

i have been watching weight since i startted the gym. Its too early for anything to happen, but i never thought that I might swing nearly 2-3kg within a couple of days.. strange.

 

[hovis]

i have been watching weight since i startted the gym. Its too early for anything to happen, but i never thought that I might swing nearly 2-3kg within a couple of days.. strange.

you should know that carbohydrates need 3 to 4 times their weight in water to be stored in the body. so eat 1lb less of carbs per week you'll drop 4lb. this is what is referred to as water weight. salt holds 25 times its weight. so cleaning up your diet with have a dramatic effect on the scales. i personally prefer to take measurements rather than rely on the scales

 

[Sats]

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

It's 80% what you're eating. The gym is the easy bit. Not eating the crap or drinking it is the hardest part.

Good luck to you though - being fitter and stronger is so much better than being fat and unfit. It'll help you on the course as well

 

[Ye Olde Boomer]

Exercise and dieting, are terrible forms of self abuse.
My new idiot endocrinologist has me walking my dog*, lifting weights, and cutting out carbs.
I think she has a family, so I haven't strangled her yet.
Then again, it's only February.

* Remember, I play golf riding a cart. Most of my mates would otherwise go down with a heart attack early on the front none.

 

[Mudball]

Yesterday was at the supermarket and stopped by the ‘free from’ aisle to look at the carb/protein bars.. all seductively packed ... but a look at ingredients say 12-20 gms of sugar in each bar!! How does that work? I am assuming the sugar is being added to prevent it tasting like earwax ...

 

[SteveW86]

Yesterday was at the supermarket and stopped by the ‘free from’ aisle to look at the carb/protein bars.. all seductively packed ... but a look at ingredients say 12-20 gms of sugar in each bar!! How does that work? I am assuming the sugar is being added to prevent it tasting like earwax ...

If you look at a lot of “fat free” or “low fat” products they have a lot of sugar in. Not sure whether it’s for taste, but if you don’t burn the sugar off it just turns to fat anyway doesn’t it?

 

[Deleted member 16999]

You are allowed/need a certain amount of sugar.
It’s saturated fats for me that are more of a worry, that’s the fat that can lead to health problems, like Cholesterol issues etc.

 

[hovis]

12 to 20 grams of sugar in a protein bar is rare these days. but 20 grams is still better than a normal chocolate bar. and yes excess sugar is turned into fat but through a process that isn't very efficient and taxes alot of the excess sugar during the conversion. fat and sugar are not the enemy. excess consumption is the enemy. in fact, saturated fat is vital to maintain hormonal functions

 

[Mudball]

The other one in the ‘free from’ is Gluten - free. I know a few people who go gluten free due to allergies, has anyone non-allergic given it a go? I do know someone who has and he claims that it has changed his life. No longer feels bloated and he is now in his 50s

 

[Deleted member 16999]

12 to 20 grams of sugar in a protein bar is rare these days. but 20 grams is still better than a normal chocolate bar. and yes excess sugar is turned into fat but through a process that isn't very efficient and taxes alot of the excess sugar during the conversion. fat and sugar are not the enemy. excess consumption is the enemy. in fact, saturated fat is vital to maintain hormonal functions

Totally agree excess of anything is the enemy, that’s why saturated fat needs to be controlled as well.

 

[Deleted member 16999]

The other one in the ‘free from’ is Gluten - free. I know a few people who go gluten free due to allergies, has anyone non-allergic given it a go? I do know someone who has and he claims that it has changed his life. No longer feels bloated and he is now in his 50s

Mate, I’ve got limited knowledge on food and what we eat, but as Hovis has put above, excess is the enemy.

A lot of processed foods in shops offer a lot of “good” things, but sometimes hide excess salt or sugar or whatever.

Have a good look at the labels and see what some of these foods contain.

I’m sure Wolf, Hovis and a few others can offer good advice on this.

 

[pendodave]

I know someone who has lost a couple of stone over the last 6 months or so.
They mainly prepare their own food from raw ingredients and avoided (as far as possible) processed food of any sort (even "health" products).
That way, it's a lot easier to keep an eye on things. No hidden salt, sugar, weird fats, stabilising agents etc etc.
My (completely unscientific) theory on this is that the more processed something is, the worse it'll be for you.
And they ate less of it than they used to. This bit is quite important...

 

[Deleted member 16999]

I know someone who has lost a couple of stone over the last 6 months or so.
They mainly prepare their own food from raw ingredients and avoided (as far as possible) processed food of any sort (even "health" products).
That way, it's a lot easier to keep an eye on things. No hidden salt, sugar, weird fats, stabilising agents etc etc.
My (completely unscientific) theory on this is that the more processed something is, the worse it'll be for you.
And they ate less of it than they used to. This bit is quite important...

This is me, 2 1/2 stone since Oct, also combined with changing fitness routine.
Cut out the convenient “junk” etc.

 

[Wolf]

The other one in the ‘free from’ is Gluten - free. I know a few people who go gluten free due to allergies, has anyone non-allergic given it a go? I do know someone who has and he claims that it has changed his life. No longer feels bloated and he is now in his 50s

Tend to find that those that do it for reasons other than allergies lose weight more because of fact their choices get limited to other healthier options so they make smarter choices elsewhere, plus taking out some of the gluten in their diet means they drop a lot of excess water. Fad diets like the Juice Plus shake diet recommends their customers do a 2 week cleanse of removing gluten and eating more whole foods and less caffeine until their shakes arrive, customers think its amazing they lose a few lbs instantly in those 2 weeks but wonder why they then stagnate on the shakes. Simply if they stuck to that whole food diet instead of meal replacement they would continue to lose weight and be healthy.

You don't need to go gluten free, have meal replacement bars , shakes or skip meals. You simply need to make smarter good choices, eat consistently and drink plenty of fluids. Like hovis mentioned 21g sugar isn't necessarily a lot, it's about how much you consume everywhere else and how often..

After a work out I'll have a shake to get a quick protein hit and have a bag of those Haribo 10p size sweet bags as I want the glutamine and sugars to help synthesis of the protein. Theres whole science behind that i can explain. But basically sugar isn't the enemy, nor are carbs, fats etc, the enemy is simply excess of anything..

I'm fully nutrition qualified as well as PT, S&C etc. If you want any advice anytime drop me a PM im happy to help and answer any questions anyone on here has..

But remember keep it simple eat healthy whole foods, drink water and exercise. Basically as I say on so many threads eat less and move more it can be that simple

 

[SteveW86]

Eat less and do more is definitely working for me.

Gym 4 days a week, combined with a healthy unprocessed nutrition plan has seen me lose 9kg’s since Jan 2nd

 

[chellie]

I have a dreadfully sweet tooth that I am battling with.

 

[Wolf]

Eat less and do more is definitely working for me.

Gym 4 days a week, combined with a healthy unprocessed nutrition plan has seen me lose 9kg’s since Jan 2nd

And that is proof of how simple it can be. Good effort buddy.

I have a dreadfully sweet tooth that I am battling with.

Nothing wrong with that, its important to let yourself have a sweet treat now and again. Or simply trick yourself into thinking you've had one.. When i get sweet cravings i mix a scoop of chocolate protein with some natural yogurt and a teaspoon of honey, mix it all together and its like eating a Mars bar flavoured yogurt. Body and brain think I'm having a naughty treat yet nothing in it is unhealthy or unnatural sugars ?

 

[Deleted member 16999]

I have a dreadfully sweet tooth that I am battling with.

Curly Wurly, full of holes, low in calories and full on taste to kill the craving.

 

[chellie]

And that is proof of how simple it can be. Good effort buddy.


Nothing wrong with that, its important to let yourself have a sweet treat now and again. Or simply trick yourself into thinking you've had one.. When i get sweet cravings i mix a scoop of chocolate protein with some natural yogurt and a teaspoon of honey, mix it all together and its like eating a Mars bar flavoured yogurt. Body and brain think I'm having a naughty treat yet nothing in it is unhealthy or unnatural sugars ?

Tried that as you've posted it before but it doesn't work for me