Workout suggestions for 45+ guys?

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  Feb 14, 2012 3:43 AM GMT

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  Just wondered what types of workouts the over 45 crowd does to stay in great shape. Seems like no matter what I do, I ain't ever gonna look like I did when I was 30. Perhaps that is just a fact of life, but, it won't stop me from trying....

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  Feb 14, 2012 4:16 AM GMT

  As someone exactly your age I can tell you honestly that I look better now after about two years of consistent lifting, swimming and yoga than I ever did at thirty. I even got a nice photo comment once from chuckystud - what could be more validating than that? My secret is clean eating and not killing myself in the gym. Slow, steady, light weight, proper form.

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  Feb 14, 2012 4:46 AM GMT

  Heavy squats to help with the decline in growth hormone and Paleo diet to
  burn fat the excercise can't easily get to. The 12 week workouts on here are terrific and start a naked yoga practice.

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• Kwokpot
  
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  Feb 14, 2012 4:50 AM GMT

  Four + years of fitness training, and I too look better than I EVER did in my teens, 20, or 30's. (Remember back in HS working out was only for the musle heads?)
  
  For me, I do a 40-50 min, full body workout, 3x/wk, alternating 2-3x cardio for 20 mins (stairclimber, eliptical, rower)
  
  Diet is just as key to staying in shape; watch the alcohol, NO soda and NO Fried food!!!
  
  I can say that I have reached my goals and although I had thought about going the next step by gaining size, I realize it would take ALOT more work, food, etc.
  and I am content with maintaining my current size.

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  Feb 14, 2012 5:03 AM GMT

  Kwokpot saidFour + years of fitness training, and I too look better than I EVER did in my teens, 20, or 30's. (Remember back in HS working out was only for the musle heads?)
  
  For me, I do a 40-50 min, full body workout, 3x/wk, alternating 2-3x cardio for 20 mins (stairclimber, eliptical, rower)
  
  Diet is just as key to staying in shape; watch the alcohol, NO soda and NO Fried food!!!
  
  I can say that I have reached my goals and although I had thought about going the next step by gaining size, I realize it would take ALOT more work, food, etc.
  and I am content with maintaining my current size.

  
  
  No alcohol???? Oh God

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  Feb 14, 2012 5:05 AM GMT

  Alpha13 saidHeavy squats to help with the decline in growth hormone and Paleo diet to
  burn fat the excercise can't easily get to. The 12 week workouts on here are terrific and start a naked yoga practice.

  I agree about the heavy squats...problem is, have to watch the lower back...but, will up my weights and see....thx

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  Feb 14, 2012 5:25 AM GMT

  beachbum310 said

  Alpha13 saidHeavy squats to help with the decline in growth hormone and Paleo diet to
  burn fat the excercise can't easily get to. The 12 week workouts on here are terrific and start a naked yoga practice.

  I agree about the heavy squats...problem is, have to watch the lower back...but, will up my weights and see....thx

  
  
  I agree. The lower back is a big concern for 40 somethings. I would recommend lunges instead. If you have to do squat, I would agree with the earlier comment. Lighter weights. But increase the reps.
  
  The goal as we get older is not to try and do the crazy.excercises we did in our 20 and 30s. But instead do lighter weights and more reps. And lots of stretches and vegetables.

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  Feb 14, 2012 5:32 AM GMT

  There are some pretty hot guys here in the 45+ crowd, so I wouldn't sell yourself short. Don't count myself in that lot, but in terms of exercise, I'm a cardial addict. Got into triathlons to help focus my exercising. I find if you have a sport to complement your exercising, it helps to keep you motivated. Train 6 days a week and take one days to rest. I do 3 to 4 sessions each of running, biking or swimming per week. I start with with shorter easier sessions at the start of the week, and build to long, endurance oriented sessions as the week progress. Each week I peak 1 of the 3 sports, so I can push the endurance envelope on the 1 sport, while still maintaining high performance on the other 2. I probably should do better with my eating since I should be leaner then I am, given the amount of cardial I'm doing. I'll get around to that eventualy. I'll also do 3 to 4 strength training sessions a week, complementing the 3 sports.

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  Feb 14, 2012 8:57 AM GMT

  beachbum310 said

  Kwokpot saidFour + years of fitness training, and I too look better than I EVER did in my teens, 20, or 30's. (Remember back in HS working out was only for the musle heads?)
  
  For me, I do a 40-50 min, full body workout, 3x/wk, alternating 2-3x cardio for 20 mins (stairclimber, eliptical, rower)
  
  Diet is just as key to staying in shape; watch the alcohol, NO soda and NO Fried food!!!
  
  I can say that I have reached my goals and although I had thought about going the next step by gaining size, I realize it would take ALOT more work, food, etc.
  and I am content with maintaining my current size.

  
  
  No alcohol???? Oh God

  
  
  no booze is the hard part...LOL... i love my red wine...

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• a303guy
  
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  Feb 14, 2012 9:28 AM GMT

  hairyandym said

  beachbum310 said

  Kwokpot saidFour + years of fitness training, and I too look better than I EVER did in my teens, 20, or 30's. (Remember back in HS working out was only for the musle heads?)
  
  For me, I do a 40-50 min, full body workout, 3x/wk, alternating 2-3x cardio for 20 mins (stairclimber, eliptical, rower)
  
  Diet is just as key to staying in shape; watch the alcohol, NO soda and NO Fried food!!!
  
  I can say that I have reached my goals and although I had thought about going the next step by gaining size, I realize it would take ALOT more work, food, etc.
  and I am content with maintaining my current size.

  
  
  No alcohol???? Oh God

  
  
  no booze is the hard part...LOL... i love my red wine...

  
  
  Well, red wine does have heart-healthy aspects for us...kept my father going for years! ( in moderation of course....)
  
  Thanks to the OP for starting this thread - I'm always looking for new ways to improve my workouts - and, of course, my look!

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  Feb 14, 2012 10:27 AM GMT

  Agree with Alpha - the workout plans on here are great.
  
  Kudos to the OP for starting this thread.

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  Feb 14, 2012 11:47 AM GMT

  Kettlebell circuits. Work full range of muscles, core centered and good fat burner. I mix with spinning and kick boxing. Plus stretch, very important for our age.

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  Feb 14, 2012 3:04 PM GMT

  you guys rock!

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• twentyfourhou...
  
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  Feb 14, 2012 3:20 PM GMT

  Turned 45 this past October. Here are my general comments.
  Healthy eating is essential. Although i still eat ice cream, drink margaritas, eat fried foods - i do it less frequently than before. In part, i workout so that i can eat what i want - i LOVE food.
  Work within your frame-work so that you maximize your workouts. For example, my frame does not support a tone body so i do not try to get there. Instead my frame supports bulk and size so i generally work with heavy (fewer) reps, not high reps.
  When i was younger i only did weight lifting, now (to keep the % body fat down) i have had to increase my cardio workouts. I now do 50 / 50. I generally push 6 days a week but as i am getting older i listen to my body. Sometimes i will only do 5 days a week.
  In my opinion, muscle soreness is OK but pain is not. If something is painful, say the following day, i keep track and think back as to what i did or did not do properly.
  I keep a journal. My goal is to always improve, writing things down really helps with this.
  I workout with men younger than me. Since i am very competitive, this is a great motivator.
  Finally, i no longer compare myself (physique) to the 20 / 30 something - i compare myself to men my age - it is good to have a reality check.
  
  BTW - look at my older pic (35 y/o at 212 pounds).

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  Feb 14, 2012 3:38 PM GMT

  Fuck. I need to step up my game. And I need to stop comparing myself to 20 somethings too.

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  Feb 14, 2012 3:40 PM GMT

  Some great advice on here up above me, and I agree with it. As for me, I am working out in much the same ways I was taught by my H20-polo coaches back in college (30+ years ago). I have worked out all these years and am in much better shape than most guys even ten years (or twenty years) younger than I am. A lot of us here on RJ are in far, far better shape than the average guy out there. Does that mean I'm in the same top shape I was in at 20? No - - - I was the bomb then! Not so much now. But for my age, I'm great! Diet and exercise. It's simple. Treat the body like a temple. We get only one body - - - treat it beautifully - - - like your most valuable possession.

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  Feb 14, 2012 4:12 PM GMT

  when i was training it realized it 30% genetics, 20% Body type, 20% body type & Diet, 20% smarter/Harder workouts, 10% health(this wavers depending on what health conditions you MAY have)

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  Feb 14, 2012 4:22 PM GMT

  hardbody1519 said

  beachbum310 said

  Alpha13 saidHeavy squats to help with the decline in growth hormone and Paleo diet to
  burn fat the excercise can't easily get to. The 12 week workouts on here are terrific and start a naked yoga practice.

  I agree about the heavy squats...problem is, have to watch the lower back...but, will up my weights and see....thx

  
  
  I agree. The lower back is a big concern for 40 somethings. I would recommend lunges instead. If you have to do squat, I would agree with the earlier comment. Lighter weights. But increase the reps.
  
  The goal as we get older is not to try and do the crazy.excercises we did in our 20 and 30s. But instead do lighter weights and more reps. And lots of stretches and vegetables.

  
  
  
  Nope . Check out all the out of shape people that spend hours on cardio machines. I spend around an hour a week at the gym. Your body has this ability to ignore non challenging exercise.You must go heavy to jump strart things.
  
  Yoga stretching , paleo diet and cleanses will fix your "bad back" . Its generally kidney congestion and resulting poor circulation /muscle weakness.
  Pain is telling you that you need to focus on this first and a core based workout is great for that. And dont forget deep tissue work. You muscles are carrying a life time of "sin" .Bodywork opens up closed down Circulation and you aren't going to heal and build without that.
  
  And remove failure programming from your mind. Why would you say you can't compete with a 20 year old from the get go? I am in
  better shape than when I was in my 20's and I not a gym rat by any means.
  
  
  
  

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  Feb 14, 2012 5:44 PM GMT

  beachbum310 saidWorkout suggestions for 45+ guys?

  

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  Feb 14, 2012 7:56 PM GMT

  Alpha13 said

  hardbody1519 said

  beachbum310 said

  Alpha13 saidHeavy squats to help with the decline in growth hormone and Paleo diet to
  burn fat the excercise can't easily get to. The 12 week workouts on here are terrific and start a naked yoga practice.

  I agree about the heavy squats...problem is, have to watch the lower back...but, will up my weights and see....thx

  
  
  I agree. The lower back is a big concern for 40 somethings. I would recommend lunges instead. If you have to do squat, I would agree with the earlier comment. Lighter weights. But increase the reps.
  
  The goal as we get older is not to try and do the crazy.excercises we did in our 20 and 30s. But instead do lighter weights and more reps. And lots of stretches and vegetables.

  
  
  
  Nope . Check out all the out of shape people that spend hours on cardio machines. I spend around an hour a week at the gym. Your body has this ability to ignore non challenging exercise.You must go heavy to jump strart things.
  
  Yoga stretching , paleo diet and cleanses will fix your "bad back" . Its generally kidney congestion and resulting poor circulation /muscle weakness.
  Pain is telling you that you need to focus on this first and a core based workout is great for that. And dont forget deep tissue work. You muscles are carrying a life time of "sin" .Bodywork opens up closed down Circulation and you aren't going to heal and build without that.
  
  And remove failure programming from your mind. Why would you say you can't compete with a 20 year old from the get go? I am in
  better shape than when I was in my 20's and I not a gym rat by any means.
  
  
  
  

  
  
  
  
  
  All good advice.
  
  And on this worrying about hurting your back stuff.
  
  Yeah you might get a back pull as you're starting to get in shape but young guys get back and other muscle pulls too.
  
  But the fact is that the more you make regular hard workouts that challenge your body a part of your life the stronger you'll get and the more resistant you'll become to muscle pulls of any kind.
  
  It's folks who rarely or sporadically work out who are the most prone to back pain and muscle pulls.
  
  USE IT OR LOSE IT.
  That only becomes more true as you get older.
  And regular heavy weight workouts are the only way to keep the muscle mass and tone that create a hot body.

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  Feb 16, 2012 11:29 PM GMT

  What a great topic and what great responses.
  
  I'm stunned by all the amazing hot guys on Realjock that are 45 and older.
  
  Gives me hope that I can be in kickass shape before I turn 50.
  
  Something about older guys...
  
  Intriguing.

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• 1man
  
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  Feb 16, 2012 11:46 PM GMT

  it's more like 70% genetics.

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  Mar 02, 2012 4:45 AM GMT

  i have been going every day for 2 months, and working out for the past 6... my lower back, siatic was bad before i started, and now it seems worse some times... I have a hell of a time keeping a 'pelvic tilt'. I was 215lb 3 years ago, and had less back issues.... LOL
  in my early years i delivered furniture for a department store.... ( it was killer hard work, pianos, sofa beds up 8 flights of stairs..stuff like that) When i was 27ish i slipped a disk and it has gotton progressively worse of the years. I refuse to have surgery, which was suggested several times, back then, and last year.... Any advise, excercises... be great

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  Mar 02, 2012 4:51 AM GMT

  well i don't workout so I would not know.

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  Mar 02, 2012 4:54 AM GMT

  Everything has been covered well here with the exception of being sure you get enough sleep. Do all the rest and skimp on sleep and it isn't going to work very well.

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