68 YEAR OLD NEEDS MATURE MUSCLE ADVICE

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    May 09, 2014 1:38 PM GMT
    I'm turning 68 in a couple of weeks. I returned to the gym last fall and work out 3 days a week at Planet Fitness doing their circuit training and a half hour of cardio. I can't seem to loose the last bit of fat on my stomach. I eat a good diet and avoid junk food. ADVICE PLEASE...!!!
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    May 09, 2014 9:12 PM GMT
    Two things come immediately to mind:

    1) You're hot.
    2) My dogs are also from Prescott.

    Wait, it was advice you wanted, wasn't it?

  • over40nfit

    Posts: 16

    May 12, 2014 7:22 PM GMT
    stay away from planet fitness and get to a real gym. If you want to build muscle you gotta get the right mindset and PF won't give it to you
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    May 12, 2014 8:29 PM GMT
    Do a lot of core work including cable work. Consider avoiding excessive situps as this may make the abs bigger. Depending upon the nature of your diet, consider your body type and any foods which may be contributing to belly fat (visceral fat).

    Don't do the pizza night thing at PF.

    Consider that you may have outgrown PF and that it's time to seek a gym where there is more inspiration and a higher standard of personal training expertise.
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    May 12, 2014 9:19 PM GMT
    I'm 58. I don't know there such a problem with Planet Fitness. I worked out in the Yuma branch for a month and I liked it. I really like the ab circuit. There were a lot of good machines, cardio, Smith machines and free weights.

    It isn't the gym you go to, hell with a barbell and weights at home can do it.

    I don't do sit ups, just crunches at 100, SLOW no "flopping", no added weights. Some guys do 30 reps with weights, that builds UP the stomach muscles, when you want to rip it.

    I eat junk food when I feel like it. But lately dinner starts with a salad and yogurt is desert. I only drink Diet Coke, too many empty sugar calories in the regular Coke.

    How much belly fat can you have at 5'11" and 155??

    My 2 cents, good luck and enjoy it!
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    May 13, 2014 7:37 PM GMT
    Buckeyecrow saidI'm turning 68 in a couple of weeks. I returned to the gym last fall and work out 3 days a week at Planet Fitness doing their circuit training and a half hour of cardio. I can't seem to loose the last bit of fat on my stomach. I eat a good diet and avoid junk food. ADVICE PLEASE...!!!


    Sounds like my story. Switching to a Paleo diet changed my metabolism. It builds muscle and burns fat because you switch from a sugar burning metabolism to a fat burning one . You need to increase your good fat intake to do this. If you are doing Cardio to burn fat it's totally the wrong thing to do . Your body will eat your muscles before it will use any belly fat. Check out your gym. Lean guys are pumping iron, fat people are on the cardio machines
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    May 14, 2014 12:01 PM GMT
    Buckeyecrow saidI can't seem to loose the last bit of fat on my stomach. I eat a good diet. . .


    Mine disappeared when I got serious about minimizing sugar and high glycemic carbs in my diet. I had to--my glucose levels were tripping over the red line. There is an astounding amount of sugar in the foods we consume, even in a so-called "good diet". If you are consuming more than 5 grams of sugar, that fat prolly ain't goin' nowhere. You have GOT to read the label on everything you put in your grocery cart.

    Peanut butter is a good example. Smuckers All Natural is the only one that has just 1 gram of sugar per serving. Among instant oatmeal offerings, Quaker "Original" and "Weight Control" are the only two with a single gram of sugar--the rest are way high, even the one labeled "Low Sugar." Some of the bottled pasta sauces are absurd. Ketchup is off limits. Etc. . . you won't know this stuff if you don't read the labels.

    Google "Glycemic Index" and study it. Your starches are pretty much gonna be limited to brown rice, sweet potato, and whole wheat breads/pastas. It has to say "100% Whole Wheat", not just "Wheat." There's quinoa, but personally I'd rather consume pubic hair--it's less scratchy and has way more taste.

    Just to show the amazing power of informed eating, the last bit of belly fat disappeared during a time when I hadn't been in the gym for more than two months--I was selling a house and moving and I just got overwhelmed but sure enough I looked down one day and GONE (the fat that is--the bits are still intact).








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    May 14, 2014 3:01 PM GMT
    I'm 53, and 11 months out from a triple CABG (Coronary Artery Bypass Graft) surgery and humming along. This is me 9 months after open heart surgery.

    6fba504346fc02b412d57f6a483ed4a8.jpg

    I've a great example of how we can slow down the aging process, recover from trauma...doing all the right things. As my cardiac team says "You're not a typical cardiac patient." Nope. I'm not. By design.

    2 weeks ago, I dropped by the cardiologist's office; his response, "Damn! Look at you!"

    As we get older, our estrogen to testosterone ratio gets out of wack (we become more female), and it becomes harder to stay both lean, and to put on muscle. While I'll never do those 12 plates on each side of the leg press ago, my prognosis is very good, and my health care team encouraged me to compete at a high level again this year. We'll see. I'm still having some trouble breathing, but, I have milestones, ever few weeks.

    Statin use held me back, and I'm not on statins any more because they do more harm than good in most cases, destroying muscle, and running your CK off the chart, eventually leading to muscle injury. My cholesterol was never over 138. (I was on statins only for a few months, and my CK went off the chart and I had two grade 2 muscle tears, so, no more statins. They wreck muscle, and recovery.)

    I'd look at adjusting your testosterone levels up. Any informed doctor should be willing to help you do so. If they don't, they either don't know what's up or you have some other risk factor. The benefits of that therapy in mood, skeletal muscle, brain health, disease prevention, are all compelling reasons to go down that path. (FYI, my PSA is a 0.04, after years of bodybuilding, and we know now that PSA is not a reliable indicator of prostate cancer, and the prostate cancer is not from high test, but, rather, the test/est ratio being out of wack...age.)

    I've spent hours talking with doctors who work with folks of age, and with HIV, and all the risks and benefits. I'd go down that path, without hesitation.

    As my team puts it "We'd rather see you in great shape, doing what you love, than home depressed and dying."

    And, to toot my horn a bit more....11 months out from being sawed in 1/2, I can take my heart rate to 110% of max (for bursts) on a good day.

    View your body as a machine. Treat medical folks with skepticism (many have dated education; use the same silly protocol for everyone), and do your own research.

    For being not "skinny fat", keep your calories up, build muscle.

    Resistance training is the ONLY WAY, other than T3/T4 to raise your metabolism AS YOU GROW OLDER, but, if you don't eat enough, your body well consume your muscles to save you from the famine. Preferred sources: carbs, protein, fat. While it's true that lower blood sugar level will cause some fat conversion, what is more effective is HIIT interval training (which also does amazing things for your cardiac health), and resistance training to encourage higher BMR (Base Metabolic Rate). HIIT can raise your BMR off the chart, but...you have to be able to do it, and ease into it. It's hard. It's draining.
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    May 14, 2014 8:11 PM GMT
    No question about it, if you're not already supplementing ur testosterone, you'll find that it will help increase your lean muscle mass thereby increasing your basal metabolic rate at rest. I recommend Testosterone Cypionate 200mg/ml and injecting 0.5 ml (subcu) on Tues and Fri. You can use a teeny little tuberculin syringe and inject it into ur lower abdomen. Blow off the Androgel or the pellets. NOTHING can beat the steady levels obtained from injectible Testosterone Cypionate.
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    May 14, 2014 10:41 PM GMT
    Koastal saidNo question about it, if you're not already supplementing ur testosterone, you'll find that it will help increase your lean muscle mass thereby increasing your basal metabolic rate at rest. I recommend Testosterone Cypionate 200mg/ml and injecting 0.5 ml (subcu) on Tues and Fri. You can use a teeny little tuberculin syringe and inject it into ur lower abdomen. Blow off the Androgel or the pellets. NOTHING can beat the steady levels obtained from injectible Testosterone Cypionate.


    Ummm.....I give myself weekly allergy injections in the upper thigh, but the idea of injecting into my stomach makes me queasy. icon_neutral.gif
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    May 16, 2014 3:36 AM GMT
    It's just below the dermis, in the little (hopefully little) fat layer under the skin. Diabetics prefer the abdomen because it's less tender. The syringe is a tiny 27g. The twice per week smaller dose gets you a more natural and stable blood level versus the higher dose once weekly intramuscular injection or the Androgel which has highly variable absorption rates through the skin.
  • mybud

    Posts: 11819

    May 16, 2014 4:56 PM GMT
    Everybody hates on planet fitness.It's 10 dollars a month,individuals intimidated by regular gym environments getting exercise.
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    May 17, 2014 3:04 PM GMT
    Having originated this post and mentioning Planet Fitness, in all fairness, it is a gym where men my age (6icon_cool.gif can go without intimidation and do something about getting into better shape.

    Although there may not be the eye candy that other gyms provide, my gym, being brand new, is the only gym that offers such great equipment as in free weights and excellent machines in the area. And their circuit training stations are really great for us older folk.

    Prescott AZ is a retirement town as well as the home of many colleges and a university, we have all age groups at the Prescott Planet Fitness.

    Older people are starting to get the idea that it is not too late to get into better shape and I am one of them.
  • joxguy

    Posts: 236

    May 17, 2014 5:35 PM GMT
    First of all up the cardio, it takes 6 minutes to elevate your heart rate and then 12 more minutes to reach maximum and that is when you start affecting to burn off calories. Go at least forty-five minutes.

    At our age you also need to do some stretching, which will help in getting weight off.

    Core work will help get those last few lbs off. Crunches, situps, twists, and try this. Get a workout medium size ball, put it against a wall holding it with your back. Then by bending your knees roll the ball up and down the wall. It will work you core and enhance you balance as well.
  • wild_sky360

    Posts: 1492

    May 19, 2014 5:44 AM GMT
    I wasn't impressed with the planet fitness vibe but I did notice that for one quarter the price, they had all the same equipment as my newer LA Fitness gyms, albeit in universal purple.

    Metabolism is likely a factor. While some have advocated testosterone supplementation I'd say a simple reduction on estrogen would be a powerful first move, either with a natural or ideally prescription aromatase inhibitor like arimidex. That will help get your Free Testosterone ratio in line without testosterone supplementation.

    There are other metabolism boosters that have beneficial side effects. 7keto version of DHEA boosts metabolism and usually results in fat loss. Also, the isolated amino acid Acetyl L Carnitine helps your body burn fat for fuel instead of carbs/sugars. A side benefit is it also curbs hunger and gives a nice mental and physical boost as well. You might take it an hour before working out and it will give you extra stamina to work harder. That nice energy/ cognitive buzz can also be be enjoyed several times a day on an empty stomach, just try to curtail it in the evening so as not to interfere with sleep.

    Any one of these strategies, but especially all three could have the fat just melt away without any extra effort.
  • Posted by a hidden member.
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    May 19, 2014 10:48 AM GMT
    Forget the negative stuff people say about Planet Fitness.

    It's not about the equipment you use, it's how you use it.

    People have gotten in great shape for thousands of years long before a gym was ever invented.
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    May 21, 2014 5:02 AM GMT
    wild_sky360 saidI wasn't impressed with the planet fitness vibe but I did notice that for one quarter the price, they had all the same equipment as my newer LA Fitness gyms, albeit in universal purple.

    Metabolism is likely a factor. While some have advocated testosterone supplementation I'd say a simple reduction on estrogen would be a powerful first move, either with a natural or ideally prescription aromatase inhibitor like arimidex. That will help get your Free Testosterone ratio in line without testosterone supplementation.

    There are other metabolism boosters that have beneficial side effects. 7keto version of DHEA boosts metabolism and usually results in fat loss. Also, the isolated amino acid Acetyl L Carnitine helps your body burn fat for fuel instead of carbs/sugars. A side benefit is it also curbs hunger and gives a nice mental and physical boost as well. You might take it an hour before working out and it will give you extra stamina to work harder. That nice energy/ cognitive buzz can also be be enjoyed several times a day on an empty stomach, just try to curtail it in the evening so as not to interfere with sleep.

    Any one of these strategies, but especially all three could have the fat just melt away without any extra effort.


    Getting E2 down makes a WORLD of difference.