Project Shapety Shape

[emill]

Have not posted for a loooonnngg time, but after seeing THAL ... felt must post to CONGRATULATE him on being shapety- shape.  You must really be feeling so good.
I know, as am wallowing with breathlessness and punting even with just regularly paced walking on my 122 kilos (268 lbs) of a 5'8'' frame.  Must do a death defying act _ REDUCE Weight.

[ted]

Have not posted for a loooonnngg time, but after seeing THAL ... felt must post to CONGRATULATE him on being shapety- shape.  You must really be feeling so good.
I know, as am wallowing with breathlessness and punting even with just regularly paced walking on my 122 kilos (268 lbs) of a 5'8'' frame.  Must do a death defying act _ REDUCE Weight.

Good to see you back, how is Enzo doing ? I'm sure you can do it if you want to. Better to implement small but permanent changes rather than drastic ones, which might cause injury. Once the first two or three months of discipline have passed, there exists a curious bonus, in that your brain actually rejects wrong food and drink, lack of exercise, at the unconscious level, and the need for effort and discipline fades altogether. At least that's what I found. I have reached the state wherein I really don't like the drink or the cake any more, I really feel less than par if I have a day without vigorous activity.

I am convinced that so many people remain in an unhealthy state simply because they have no idea what it feels like to be fit and well. The brain gets used to anything, good or bad, it's just a question of gradually substituting healthy habits for unhealthy ones. Of course, living where you do, refusal of food and drink when offered is often seen as a cultural insult, so getting around that will require some trickery, but I am sure you could manage it.

Choose forms of exercise you are likely to enjoy, at least in the early stages, otherwise the training will become too much of an ordeal. My son repeatedly embarks upon training programmes with a hiss and a roar only to strain something within the first few weeks and give up. Then he finds another system and the cycle uselessly repeats. Try to avoid doing this. Moderation and regularity are far better in the first three or four months; after that you can consider pushing limits. 

[emill]

Hi Ted,

Thanks for the advice which I fully agree and must do, if I want to live longer, but as you may probably know by now, it will be near impossible here in the Philippines to go on a diet during Christmas season.  It is common to start celebrating Dec. 23 all the way to Jan 1 with most folks going back to work only on Jan. 3-5.  Gaining 4-6 pounds in 10-14 days is common .... not gaining any weight is already a big accomplishment! 

Of course, living where you do, refusal of food and drink when offered is often seen as a cultural insult, so getting around that will require some trickery, but I am sure you could manage it. 

This is especially true and enhanced during the Christmas and New Year Holidays !!!  and there is no work around ... hehehe.... 

I will be attending Enzo's graduation recital at Eastman this coming April and that will give me 12 weeks to shape up a bit and to lose at least 15 pounds or I will spoil our plan to hike a lot in Rochester City. So as they say - Good Luck to Me !

About Enzo ....  Personally I feel he has matured as a pianist and plays like someone who is very schooled.  I miss his younger days when he was "reckless" and played almost all from his heart.  He will graduate from his Masters this Spring at Eastman... how time flies!  Lucky guy to get a full tuition scholarship from Eastman.  He plans to proceed with Doctoral studies at Eastman if he gets again a full scholarship ... or at Michigan or at Maryland.....really depends on scholarship.  Frankly we can't afford it without a generous scholarship.  So I say to him .... Godspeed.

[thalbergmad]

Great to hear from you old chap it has been a long time.
I am exactly the same height as you and this time last year I was somewhere around 130 kilos. Now I am under 90 with bodyfat of 9% and it is the body fat, especially around the waist that is dangerous.
Ted is spot on as I had forgotten what it was like to be fit and strong and I can tell you it is great. The only downside is the incredible increase in sex drive which is not suitable for this forum.
Diet is probably 70%, exercise 20% and genetics 10% in importance for weight loss. Slightly different for me now as I am in the muscle building phase.
I am not going to lecture you as you probably already know that you need to do something, but I can only tell you that it is empowering when you have control over food and not the other way around.
Good luck and please pass on my regards and wishes to Enzo.

[timothy42b]

For those of us who sit for long periods, at work and at practice:

My story.  About three years ago I went to the wellness center at work.  They put me in this giant Easter egg Bodpod and measured my body fat percentage.  Yes, at 181 pounds and 5'10" I was obese, 30% body fat.  (they don't believe in BMI)  My records show I'd hovered in the mid 180s for 20 years.  I've always weighed myself on the first of every month.  Then they put me in an oxygen hood and measured my resting metabolism, and told me how many calories a day to eat.  I dropped to 155 pounds doing what they said, but that was 22% body fat and still obese.  I felt pretty good though. 

Then I added intermittent fasting.  Eat a normal diet on eating days, reduce it to 600-700 calories on fasting days.  There are many variations:  alternate day, 5/2, 16/8, etc.  They all work.   I dropped another 10 and remeasured, they said at 145 I was finally normal weight at 16% body fat, but not into the lean range.  I am now stable at 135.  I no longer worry about calories, but I avoid snacking during the day, and usually eat most of my calories at the evening meal.  I weigh every morning at the same time and intend to stay below 140.  Sorry to not convert to metric. 

I hit the gym on my lunch hour a couple times a week, walk other days, play a round of disc golf every weekend that the weather allows; at 65 I feel healthy.  Did just have cataract surgery a couple weeks ago and I'm seeing better now. 

[emill]

Great to hear from you old chap it has been a long time.
I am exactly the same height as you and this time last year I was somewhere around 130 kilos. Now I am under 90 with bodyfat of 9% and it is the body fat, especially around the waist that is dangerous.
Ted is spot on as I had forgotten what it was like to be fit and strong and I can tell you it is great. The only downside is the incredible increase in sex drive which is not suitable for this forum.
Diet is probably 70%, exercise 20% and genetics 10% in importance for weight loss. Slightly different for me now as I am in the muscle building phase.
I am not going to lecture you as you probably already know that you need to do something, but I can only tell you that it is empowering when you have control over food and not the other way around.
Good luck and please pass on my regards and wishes to Enzo.

Hi Thal,
Thank you for the reply!!!  Again congratulations  for the will to live longer and the willpower to do it!   I fully agree with you that eating less is really the key to weight loss which requires tremendous self control.  It must really feel that good once things get going!!  How to start and stick to the routine is the hard part, but the benefits seem to more than compensate the pain? I really don't mind the increase in sex drive
They say it is good for the soul! hehe.  I envy you and Ted ... have resolved to start soon after the New Year celebrations... so good luck to me.  Hope you continue to post your progress through the months .. and thank you for remembering Enzo ....

Yes, at 181 pounds and 5'10" I was obese, 30% body fat.  (they don't believe in BMI) .x.x.x.x I dropped to 155 pounds doing what they said, but that was 22% body fat and still obese.  I felt pretty good though. .x.x.x.x.x. Then I added intermittent fasting..x.x.x. x.x.x.  I dropped another 10 and remeasured, they said at 145 I was finally normal weight at 16% body fat, but not into the lean range.  I am now stable at 135.  .x.x.x.x I weigh every morning at the same time and intend to stay below 140. 

Hello timothy42b,
Wow you really are "fit" and hope you can sustain your objectives all throughout. It has been clearly shown that persons on the thinner side tend to be live longer as their systems become more efficient in conserving and utilizing resources.  Although the BMI has limitations like many other weight measures, it is still considered by most medical practitioners as the better measure for overall nutrition.  So that at 181 lbs (BMI 26), you were just slightly overweight ; at 155 lbs (BMI 22), definitely not obese and even puts you well within the Asian range and at 135 lbs (BMI 19) is just barely above the underweight (undernourished) category.  You will easily live up to 90 if your genetics is also good.

Using an alternative computation, your regular body weight is  equivalent to 165-170 lbs, less 10% for a more ideal weight ... = 150-155 lbs .. recommended for someone 5'10''.  Being thinner like 135 lbs is not necessarily healthier in the long run. 

[ted]

As we are all posting statistics, mine are as follows for what they are worth:

Age 71.5
Height 185 cm
Weight 80 kg
Body fat 18% (Not sure about accuracy)
Rest pulse 50
Average daily BP taken after training over a year 113/62

As long as I feel fit and well though I don’t worry too much about numbers. In any case, aside from age, they have all been the same for well over ten years. I usually only see the doctor once a year for fat, sugar, prostate and skin checks. Auckland seems to be the skin cancer capital of the world, and I played a huge amount of hardcourt tennis for twenty-five years when younger.

[thalbergmad]

Great set of stats Ted. This is my latest stats.

Age-53
Height- 175cm
Weight- 89 kilos
Bodyfat- 9%
Resting pulse-42bpm
Arms- 41.5cm
Chest-111cm
Waist-88cm
Thighs-64cm
BMI-30

This shows the stupidity of BMI. Technically, i am obese.

Thal

[emill]

As we are all posting statistics, mine are as follows for what they are worth:

Age 71.5
Height 185 cm
Weight 80 kg
Body fat 18% (Not sure about accuracy)
Rest pulse 50
Average daily BP taken after training over a year 113/62 

We were taught a rapid guide (more or less guide) to compute for ideal weight ....

1) Metric :  Ht. in centimeters (inches x 2.54) - 100 = WEIGHT IN KILOGRAMS (less 10%
   if female)
2) English :  Height for 5 feet = 106 lbs (male) and 100 lbs (female)  +  6 lbs for every
    inch above 5 feet (male)  or 5 lbs for every inch (female)

Using #1 formula, Ted is right on with 80 kilos.  Very Good fitness will be 10% less of ideal weight or 76.5 kilos.

Age-53
Height- 175cm
Weight- 89 kilos
Bodyfat- 9%
Resting pulse-42bpm
Arms- 41.5cm
Chest-111cm
Waist-88cm
Thighs-64cm
BMI-30

This shows the stupidity of BMI. Technically, i am obese.

Thal 

In Thal's case, it has been always cautioned that among those who body build or exercise moderately and regularly .... BMI will not be a good guide for nutritional status since body mass will now be skewed by muscle mass rather than fat build up in the overweight and obese.  But still among 90 % of the population, BMI remains the more acceptable guide for rough estimate of nutritional status.

NICE going guys ...... (full of envy )

[thalbergmad]

Still clinically obese. Bodyfat 7%.

Pushing 54 and in the best shape of my life.

Can't play the piano though.

Luv

Thalxx

[visitor]

Still clinically obese. Bodyfat 7%.

Pushing 54 and in the best shape of my life.

Can't play the piano though.

Luv

Thalxx

ripped rugged dense. thal2.0 good work man.
lol obesity and bmi guidelines are terribly flawed, keep on the road you're on,it's a loanley one,but the right one

[Bob]

I was wondering what you go by besides or without BMI.  Just body fat percentage then?  I would think that tells something about health and can be measured generally.

[thalbergmad]

I was wondering what you go by besides or without BMI.  Just body fat percentage then?  I would think that tells something about health and can be measured generally.

BMI is a 200 year old method and it does not take into account age, sex, bone density and more importantly muscle mass. It is useless for athletic types.

I tend to go by fat percentage and waist measurement, as for a man it is the belly fat that represents the greatest threat to health. A nice difference between chest and waist measurement is not only pleasing to the eye, it is also healthy. My waist used to be 2 inches bigger than my chest, it is now 13 inches smaller. I have stubborn stretch marks, but it is a price worth paying.

Go for it Bob.

Luv

Thal

[thalbergmad]

ripped rugged dense. thal2.0 good work man.
lol obesity and bmi guidelines are terribly flawed, keep on the road you're on,it's a loanley one,but the right one

Thanks old chap. It is nice to be ripped. My 6 pack is just about there and will be revealed in due time.

Thanks to my diet, I am rarely hungry and if i am, I eat cucumber not chips.

Thal x

[ted]

Pleased things are going well for you Thal, pity about the piano though. I guess my training involves insufficient gripping to have much effect on finger flexion. My chest/waist is 44/33 at present, but that is due to having a natural V shape and a barrel chest. It isn’t particularly muscular and I still have to be very careful with the waist.

On another tack, what do you think about coffee ? I can’t see my two or three cups a day doing much either way but internet opinion is very contradictory, even among experts.

[thalbergmad]

I say old chap, that is an impressive chest waist differential and almost exactly the same as mine. It is the heavy weights that have done for my piano technique as well as a rotator cuff injury. I have now reached the stage where i am splitting my workouts into Push/Pull/Legs, so I can train 5 to 6 days a week using opposing muscle groups on consecutive days.

It has shocked my body into greater muscular growth and the continued use of ascending pyramid sets and drop sets seems to be burning off the last stubborn bits of fat.

I only use coffee as part of a pre workout stimulant and it certainly serves a purpose for that. Not half as good as taking glycerol monostearate which allows for hyper hydration and gives the most wonderful muscle pumps. I think the timing of coffee is more important than the quantity and a couple of cups before exercise to me is of considerable benefit. Other than that, I take a green tee or two. Tastes like sh*t but encourages fat burning.

Keep pushing that old lawnmower and I wager you will hit 100.

Luv

Thalx

 

 

[ted]

...Keep pushing that old lawnmower and I wager you will hit 100.

Luv

Thalx

I am the local figure of fun and ridicule from fat floosies driving past in their colossal SUVs while I mow the front lawn. Sometimes I feel like giving them the fingers but their inactivity will catch up with them in a big way in a few years. Most of them use their big cars to drive half a mile to the local shops. This country’s health system is going to pay a very high price in the future.

[goldentone]

Thal, you look like a new man.  You have transformed yourself in your comprehensive regimen in a year?  Or a little more?

On the political front, I am worried about Brexit.

[thalbergmad]

Hello old chap,

It is indeed a year since i started my diet and serious training. Been a long hard journey.

As for Brexit, i might restart my old thread. I fear it may never happen.

Thal

[goldentone]

Hello old chap,

It is indeed a year since i started my diet and serious training. Been a long hard journey.

As for Brexit, i might restart my old thread. I fear it may never happen.

Thal

I'm glad you can enjoy the fruits of those labors.

Lately I've been trying to be more than a ghost around here as I've been in recent years.  But when one of the Old Guard returns, it does help kindle some new ink.

Bestirring your Brexit thread could lure back the Hinty ghost himself.

[thalbergmad]

Almost certainly thatvwill happen.

I will reactivate the thread.

Thal

[ted]

Autumn is arriving, and heavy rain is coming tomorrow, marking the end of a long, dry spell. Therefore today was a good day to bullock the mower through the kikuyu grass, which is tough at this time of year. I have always thought it a good type of exercise because it uses a large variety of muscles in randomly different ways. I still managed the usual cycling session as well though.

Since my last post, my weight has reduced to 77 kg, my average blood pressure is 105/65 and my resting pulse is now 45 - 48. The main cause is that I now stop eating well short of feeling full, which I didn't always do before. As Emill will testify, Filipinas are phenomenally good cooks. Yes, I know there are odd exceptions, we knew one who could only cook sausages. They cook by intuition and experience rather than by recipes. My wife is very gifted in this regard, just like she plucks the notes out of the air at karaoke, scoring 99% and envious reactions from other Filipinas. So avoiding gluttony was difficult in our early years.

[timothy42b]

I just read an article about weight loss that referenced this US project that tracks 10,000 people who've succeeded in losing weight and keeping it off several years.

The important finding was that diets that worked for one person did not work at all for somebody else, and they had to do trial and error and figure out what strategy would be successful. 

Years ago I did very well on low carb and thought that was the answer.  But now on intermittent fasting I'm maintaining at about 35 - 40 pounds less than my low carb steady state. 

[ted]

I just read an article about weight loss that referenced this US project that tracks 10,000 people who've succeeded in losing weight and keeping it off several years.

The important finding was that diets that worked for one person did not work at all for somebody else, and they had to do trial and error and figure out what strategy would be successful. 

Years ago I did very well on low carb and thought that was the answer.  But now on intermittent fasting I'm maintaining at about 35 - 40 pounds less than my low carb steady state.

Yes, experience and talking with others tells me the same thing, that diet and exercise are far more individual processes than we are led to believe by “experts”, rather like music and piano playing !

[thalbergmad]

Autumn is arriving, and heavy rain is coming tomorrow, marking the end of a long, dry spell. Therefore today was a good day to bullock the mower through the kikuyu grass, which is tough at this time of year. I have always thought it a good type of exercise because it uses a large variety of muscles in randomly different ways. I still managed the usual cycling session as well though.

That is pretty much a full body exercise old chap and you are in splendid condition.

Should be a lawn mower in every gym.

Thal

[ted]

That is pretty much a full body exercise old chap and you are in splendid condition.

Should be a lawn mower in every gym.

Thal

Thanks, but there are times when I do not feel splendid. One of the major nuisances about getting older is that minor strains take longer to come right. I cannot remember straining anything at all with structured training, but occasionally a sudden, unaccustomed movement will do it. It is virtually impossible to avoid these events in daily life and whereas forty years ago recovery time was a day or two, now it is a week. I used to play a lot of hard, competitive tennis fifty years ago and minor injuries were frequent. Unless something was badly torn I was usually on the court again the next day. These days I can leap down the back steps at the wrong angle and have a sore foot for a week.

[thalbergmad]

]
Recent photo.

Thal

[ted]

Excellent Thal, amazing progress. I doubt I could achieve that now at my age without giving myself a hernia. I shall have to be content with the aerobic aspect.

[Bob]

What do you about rest/recovery?  Just keep pushing or back off and recover more?

[ted]

What do you about rest/recovery?  Just keep pushing or back off and recover more?

Good question Bob, I can only answer for myself. Even though my resistance workouts are just a flea bite compared to Thal's, I do not do resistance training on consecutive days. Aerobic and cardio I do most days unless I have an injury or a virus, which isn't very often. I do take a break around once a fortnight though, and when I break, I break completely. This is just what suits me and is not necessarily what experts recommend.

[thalbergmad]

Bodybuilding is simply an adaption to stress, and if we exercise wisely, fuel our bodies with the nutrients required and ensure we have sufficient sleep, muscles will develop to compensate.
I resistance train 6 days a week, but for 45 mins only. That 45 mins though is pretty brutal. I split my routines so one day it is pulling exercises, the next day, pushing exercises, then the next legs and abs. Therefore, each bodypart has time to recover.
I find i can operate on 2000 calories per day and 220 grams of protein.
I weigh all my food to ensure i hit my macros.
If we apply science, even an old git like me can put on considerable muscle.
Ted-you are an inspiration.

Thal

[timothy42b]

What do you all think about gaining flexibility as a senior?  I'm 66, just started a yoga class, and I'm finding out that I can't come close to what the younger folk do.  Or what I did when I was younger.  I did taekwondo in college, and I could kick the hat off your head.  Now, maybe a knee, if I have something to hold onto. 

I tried to research flexibility gains in older athletes, and I couldn't find much.  Am I going to gain much, or should I just do it for the fun and companionship? 

[ted]

I cannot answer your question Timothy, flexibility is probably something I have neglected and ought to attend to. Your yoga teacher should be able to let you know what your realistic expectations are. As with any training, the degree to which you can push limits is highly individual and at our age new movements must be undertaken with care.

[thalbergmad]

I thought i would pop in and tell you all that at the age of 54 and after a very intense 9 weeks, i have now qualified as a personal trainer.

You will not be surprised to learn that i was the oldest on the course by some considerable margin.

Luv

Thal

[ted]

Splendid news Thal, congratulations ! Play your cards right and that might just provide you with a better than average income for the foreseeable future, and by doing something you enjoy. Couldn't be better.

[thalbergmad]

Thanks old chap. All of my 3 previous jobs were devalued and then destroyed by technology.
I cannot envisage a time when personal training will be and due to the obesity epidemic, i dont forsee a shortage of work.

Regs

Thal

[Bob]

Now we can pick Thal's brain and get free fitness advice... 

How do you capture strength?


I would imagine there's more effort in creating it, and then after that, it's more maintenance.  Is that right?  Although with creating it, you'd also have to "beef up" rest and recovery/reset to compensate a bit for the damage being done.

[georgey]

I might need a physical therapist or a trainer.  Here is my sad age 60 story

1) I developed patellar tendonitis (knees) about 2 years ago from walking and jogging 35 miles a week in shoes that have thick heel and were worn out.
2) I diagnosed condition myself, but it took me a few months to figure out the shoes were the cause.  I wear minimal shoes now.
3) I had very good luck doing PT including eccentric squats for the patellar tendonitis until it hurt my back about a year ago.  My back was always not very good due to improper weight training I did at age 40-45.
4) So I have not been able to do the required cardio exercises to keep healthy.
5) I noticed I had shiny shins about 2 months ago - my diagnosis - PAD (peripheral artery disease).  I started taking my blood pressure - average 148/92 - 'I'm dying!
5.1) Now this is it - time to fix things.  Switched 2 month ago to Dean Ornish diet (reversing heart disease).  Allow myself a little more fat than 10% calories from fat by eating chia seeds, flax seeds, almond and a little extra virgin olive oil.  Now my calories from fat are about 15%.  Sodium < 1500 mg, potassium > 5000 mg, saturated fat < 5 grams.
5.2) Losing weight from 188 lbs at 6'1" to 160 lbs.  Now at about 175 lbs - no super rush in weight loss.
6) Felt great for the first 3 weeks but then I would feel like I got hit by a truck after exercising, or sometimes when I wake in the morning - BRAIN NOT WORK like you would not believe.  - so I bumped my protein from 15% of calories from protein to 24% using isolated whey protein and also non-fat Greek sugar free yogert (32 oz tub mixed with 1 cup sugar free apple sause and 1/4 cup seeds - YUM! 100+ grams protein with about 850 calories)- this did the trick .
7) To do eccentric squats on a slant board for patellar tendonitis - I have a 1.5 hour non-stop routine - 85% is back therapy and mix in 15% that is eccentric squats that start up with partial squat, but ends with full squats at end of workout - shins vertical and thighs parallel to floor -I'm back in business and am able to do a good cardio workout on incline treadmill and eliptical.
My blood pressure is now averaging 122/81!  And I am med free (as I have been all my life).   
9) I will see a physical therapist if I run into any more back or patellar tendon problems. EDIT: Back and knees feel great now, but I'm out of ideas if I later run into problems.
10) Sorry for lengthy post.  We all have our health challenges.
11) - CHEERS TO GOOD HEALTH! 
12) I hope Mr. Podesta is okay - I like the way he numbered everything. 

[ted]

You are much more diligent than I am, georgey, I am not nearly as observant about the various reactions I have to training. I notice you make no mention of using an exercycle. Many years ago I found mine invaluable in recovering from torn knee ligaments. Would using one not help you and also provide a good cardio workout ? Cycling is not weight bearing, easy on joints, and you can vary the resistance to suit, gradually increasing it to strengthen the muscles around the knees.

[georgey]

You are much more diligent than I am, georgey, I am not nearly as observant about the various reactions I have to training. I notice you make no mention of using an exercycle. Many years ago I found mine invaluable in recovering from torn knee ligaments. Would using one not help you and also provide a good cardio workout ? Cycling is not weight bearing, easy on joints, and you can vary the resistance to suit, gradually increasing it to strengthen the muscles around the knees.

Thanks, Ted.  I hope you were able to fully recover from torn knee ligaments.  Great suggestion on exercycle.  My apartment exercise room only has incline treadmills and ellipticals.  I may join planet fitness to gain access to exercycle. All 3 of these can stress the patellar tendons though.  Safest cardio would be swimming.  I could join an indoor swim club and take lessons if all else fails.

[thalbergmad]

Now we can pick Thal's brain and get free fitness advice... 

How do you capture strength?


I would imagine there's more effort in creating it, and then after that, it's more maintenance.  Is that right?  Although with creating it, you'd also have to "beef up" rest and recovery/reset to compensate a bit for the damage being done.

Simplistically old chap, you would be lifting weights in the lowerr rep ranges to increase strength.
Whenever i feel my training is reaching a plateau, i chuck in a week of 5x5 training which is 5 sets of 5 r eps per exercise. Timewise, each work outvwould be intense but know more than 45 minutes.
Then, when i return to my normal rep ranges of 8 to 15, i find i am able to lift more.

Rest is of equal importance to training and even more so when strength training and it goes without saying, if you are not on a high protein diet, the results will be limited.

You can actually increase muscle size on a caloric defecit, but it is a very fine balance and your defecit must be at most 1000 a day.

Thal x

[georgey]

Simplistically old chap, you would be lifting weights in the lowerr rep ranges to increase strength.
Whenever i feel my training is reaching a plateau, i chuck in a week of 5x5 training which is 5 sets of 5 r eps per exercise. Timewise, each work outvwould be intense but know more than 45 minutes.
Then, when i return to my normal rep ranges of 8 to 15, i find i am able to lift more.

Rest is of equal importance to training and even more so when strength training and it goes without saying, if you are not on a high protein diet, the results will be limited.

You can actually increase muscle size on a caloric defecit, but it is a very fine balance and your defecit must be at most 1000 a day.

Thal x

Hi Thal,

I’m sure we must have been part of some discussion at some point.  Not sure though.  Congrats on your getting in shape and becoming a personal trainer!  Just a couple thoughts that you may want to comment on as a personal trainer.

1)  Importance of proper training technique: When I was 40, I met a became friends with a powerlifter about 15 years younger than myself.  He offered to work with me on my training, but I decided to try by myself, like a fool.  At the time I was doing set of 10 benches at my body weight of 170 lbs.  My friend tied state record of 620 lbs squat (something like that) at 160 lbs body weight at uspa event.  So like a fool, I started lifting heavy in cycles.  Start with sets of 6 to 8, then go down to sets of 2 then take a week off before trying to set a new personal record.  Unfortunately, I now suffer from back and shoulder problems that greatly limit what I am able to do now in the way of training.

2) Outside appearances only tell at most half the story.  Inside appearances (which are invisible) such as joint health, cardiovascular health, etc are 100 times imo more important than muscle size in determining overall health, especially as we age.  If anyone is getting in their 40’s and have a family history of stroke or heart disease or diabetes or cancer: start preparing now, not later, in a total body healthy lifestyle, - diet, exercise, avoid toxic substances, etc. With advances in science and the vast amount of great information on the internet and in books, we are able to make informed decisions like never before in history.

[thalbergmad]

Very interesting post old chap.
I feel that as we age, single rep max efforts become less and less wise. It is a rarity now that i drop below 5 reps, as that is more than enough for my central nervous system to be firing of motor neurons like a machine gun, without risking injury.
The conditions that you mention are of course mostly avoidable with regular exercise and a good diet. Type 2 diabetes has shown to be reversable with the same. I am not however convinced that health lindustry as a whole want people to realise this when billions are being made selling drugs.
Muscle size in itself is not important, but i believe resistance training as we age becomes even more valuable since it maintains bone density, stimulates the nervous system, improves posture, maintains range of muscle and joint movement and encourages testosterone production. The latter probably the most important.
Cardiovascular training and particularly HIIT can be supressive.

Thal
REPS ACCREDITED PERSONAL TRAINER HAHA

[georgey]

Very interesting post old chap.
I feel that as we age, single rep max efforts become less and less wise. It is a rarity now that i drop below 5 reps, as that is more than enough for my central nervous system to be firing of motor neurons like a machine gun, without risking injury.
The conditions that you mention are of course mostly avoidable with regular exercise and a good diet. Type 2 diabetes has shown to be reversable with the same. I am not however convinced that health lindustry as a whole want people to realise this when billions are being made selling drugs.
Muscle size in itself is not important, but i believe resistance training as we age becomes even more valuable since it maintains bone density, stimulates the nervous system, improves posture, maintains range of muscle and joint movement and encourages testosterone production. The latter probably the most important.
Cardiovascular training and particularly HIIT can be supressive.

Thal
REPS ACCREDITED PERSONAL TRAINER HAHA

T: I feel that as we age, single rep max efforts become less and less wise.

G: Agreed.

T: The conditions that you mention are of course mostly avoidable with regular exercise and a good diet. Type 2 diabetes has shown to be reversable with the same.

G: So is heart disease reversible (I am hoping).  Hence Dean Ornish book: “Reversing heart disease”.  But don’t believe all without further research.  Ornish says only 10% cals from protein is fine – Not fine based on my experience.  My negative effects from low protein and exercise was instantly corrected by increasing protein to 24-25% of cals.  I look forward to my shiny shins becoming less shiny (and I think they may be already after just 2-3 months! ). 

T: I am not however convinced that health lindustry as a whole want people to realise this when billions are being made selling drugs.

G: High blood pressure – here, take this drug.  Condition XXX – here, take that drug.

T: Muscle size in itself is not important, but i believe resistance training as we age becomes even more valuable since it maintains bone density, stimulates the nervous system, improves posture, maintains range of muscle and joint movement and encourages testosterone production. The latter probably the most important.

G: Absolutely.

T: Cardiovascular training and particularly HIIT can be supressive.

G: I don’t do HIIT.  I enjoy eating certain foods and doing a cardio workout, then take my blood pressure: 1 hour later: 104/70 – Temporary hypotension, but I’m convinced cardio is needed for me to have healthy blood pressure readings.

Thanks.

[ted]

All that is a bit technical for me but I can’t see that 104/70 is anything to worry about. Mine has hovered around there for years, sometimes going even lower and the doctor says it’s good. It might be my false correlation but all the very masculine men I know, lots of testosterone without putting a finer point on it, seem more prone to horrible prostate problems.

On a completely different tack, aren’t these flash, modern exercycles buckets of rubbish ! In my garage is an old Morrison exercycle which I used for decades. It operates on a very simple principle of an ordinary bike chain driving a wheel with a solid rubber tyre contacting a steel roller which can be forced against the tyre with variable pressure. Three years ago I bought one of these flash, flywheel and magnet things and last week the whole mechanism disintegrated. So I have recommenced using the Morrison, which is solid as a rock, and if something did break a cycle shop could easily fix it. God knows how much I would pay to get the new one repaired. I was not impressed.

[georgey]

All that is a bit technical for me but I can’t see that 104/70 is anything to worry about. Mine has hovered around there for years, sometimes going even lower and the doctor says it’s good. It might be my false correlation but all the very masculine men I know, lots of testosterone without putting a finer point on it, seem more prone to horrible prostate problems.

On a completely different tack, aren’t these flash, modern exercycles buckets of rubbish ! In my garage is an old Morrison exercycle which I used for decades. It operates on a very simple principle of an ordinary bike chain driving a wheel with a solid rubber tyre contacting a steel roller which can be forced against the tyre with variable pressure. Three years ago I bought one of these flash, flywheel and magnet things and last week the whole mechanism disintegrated. So I have recommenced using the Morrison, which is solid as a rock, and if something did break a cycle shop could easily fix it. God knows how much I would pay to get the new one repaired. I was not impressed.

I suffer from hypertension (my blood pressure is too high).  Just a couple months ago I was getting 172/101 one evening and I could not get it down. 103/70 is a FANTASTIC reading for me!  I'll skip commenting on prostate issues.

HERE ARE THOUGHTS FROM QUICK GOOGLE SEARCH ON EXERCISE BIKE:

Summary of Magnetic vs Friction:

So how do they measure up. Magnetic resistance has a lot of advantages over friction – its quiet, no dust, minimal maintenance, no replacement of pads and you get levels of resistance you can use for setting resistance.

Friction wins on the cost as it is much cheaper, it gives a constant resistance and it has harder resistance when compared to the way magnetic resistance is used in spin bikes.

If cost is a consideration I’d go with friction resistance as you can get a better bike overall than you would with magnetic resistance for the money and if you want to be sure of getting really tough amounts of resistance. Otherwise magnetic resistance is the best bet.

EDIT: Of course, it sounds like in your case, friction is by far the better bike.  Glad you have a reliable backup.

[thalbergmad]

G: So is heart disease reversible (I am hoping).  Hence Dean Ornish book: “Reversing heart disease”.  But don’t believe all without further research.  Ornish says only 10% cals from protein is fine – Not fine based on my experience.  My negative effects from low protein and exercise was instantly corrected by increasing protein to 24-25% of cals.  I look forward to my shiny shins becoming less shiny (and I think they may be already after just 2-3 months! ). 

Many old dietry models also suggested protein at 10 to 12 percent, but the modern ones have increased that value considerably.
For anyone that lifts weights, it might even be more as it will be needed to repair tissue.
I follow the old rule of 1grm per pound of bodyweight and that works fine for me.
Thal

[timothy42b]

A few years back I picked up a mag trainer at a sports resale chain (Play it Again Sports).

This is a stand that you set your regular road bicycle on.  The rear wheel rests against a cylinder and spins it against magnetic resistance.  You can also get them with a fan arrangement for wind resistance (cheaper but loud) or hydraulic (very smooth but expensive.)

It doesn't work well with a trail bike but a road bike's smooth tires drive it perfectly, and changing gears affects the resistance in a repeatable way. 

Here are some examples:

https://www.amazon.com/s?k=bicycle+mag+trainer&ref=nb_sb_noss_2

I use it if I can't get to the gym or the weather is bad.  The nice thing is I can use my own bike already adjusted for my size.  If you have a bike this is a cheap way to go, if not I guess a used one would work.

I just did my annual BodPod and finally came out lean, at 11.4% body fat.  Woohoo!  Now if I can maintain.

I did try hard to increase strength without results.  I tested my 1RM bench press a couple years back, then did a series of 10 week programs trying different approaches.  I did the Static Contraction, I did the 5x5, I did the 10 rep single progression, I did pyramids, I think a couple more.  At the end of each my 1RM remained exactly the same. 

So now I'm doing yoga, taking a class with an Iyengar certified trainer and doing some daily.  Whether I increase flexibility is still unknown. 

[thalbergmad]

When i want to get my strength up i use negatives then i am a least  conditioning my body to cope with an excessive load that is beyond  my normal capability.
Of course, you need a strong and trustworthy partner to do these.
Thal

[georgey]

Many old dietry models also suggested protein at 10 to 12 percent, but the modern ones have increased that value considerably.
For anyone that lifts weights, it might even be more as it will be needed to repair tissue.
I follow the old rule of 1grm per pound of bodyweight and that works fine for me.
Thal

Thanks. Ornish reversing heart disease book was written around 1990.  Some of his ideas I think are out of date.  He says cholesteral s/b no more than 5 mg per day for example. Was later shown that more cholesteral is okay.  I get 20-60 mg per day. His idea of < 5 grams saturated fat per day is still considered good though and I follow this.

Ornish says 50-70 grams protein is the target.  Would be good for 50-70 pound person maybe.  I get around 2400*25%/4 = 150 grams a day and I weigh 175 pounds at this point.