How if at all has your training changed as you have grown older

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    Sep 06, 2015 2:43 AM GMT
    What if any changes have made to your diet, training, sex and so forth? Have you experienced decline in your body or are you just as big, fast, flexible and stronger as you always have been? At what age did yours discipline to eat right sleep right begin?
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    Sep 06, 2015 3:02 AM GMT
    It began at age 26 and I held it till age 30, then I let it go and gained 70 lbs.

    Then it began again at age 39 and I've kept in shape ever since, with no signs of regression at this point. In fact I've got a couple video projects I'm working on that show some serious gains in athletic ability, skill level on the bicycle, and physical aesthetics. Good news is that video will be finished (weather and schedule permitting) in less than two weeks. icon_biggrin.gif
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    Sep 06, 2015 8:41 PM GMT
    With age, I can't run farther than I used to. Or lift heavier than I used to. Probably going to look into TRT in the near future.
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    Sep 07, 2015 4:08 AM GMT
    I had two big "health conscious" overhauls, at roughly 40 and 50, with a very long setback in the interim.

    Because of injuries (lumbar and cervical) at 48 I was doing a lot of high volume light weight training and HIIT.

    No more running or crazy gymnastics.

    I retain stamina for an hour of non-stop, steady state, near-sprint lap swimming BUT feel less inclined to train that hard and now find myself swimming maybe 45 minutes non-stop once or twice a week at a more moderate pace. That would worry me but it might be because...

    ...I now do lower volume, heavier training with steady state cardio, and far less than I needed to do before.

    It's putting more muscle on me, and keeping more fat off.

    At 50 or 51 I got a lot more serious about diet re unprocessed whole foods, bulk cooking weeks' worth of meals, reducing "cheat" meals and incorporating a lot of organic green produce into my diet.

    I'm about to up my caloric intake by a third with "clean meats" to see what develops.

    I have never done TRT, HRT, HGH or steroids. (Nor have a problem with anyone that does.)

    I continue to hit new personal bests aesthetically, functionally and sexually.

    I feel my best days are still ahead of me.
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    Sep 07, 2015 8:58 AM GMT
    I have noticed more quality in my exercise when I split it into 2 with a 10-20 minutes break. I am able to perform the movements in near perfect form than when I used to do it as one 40-70 minute session.

    Of course, I have experienced decline in my body to adapt to sudden weather change (as in high temperature causing me to fatigue). I walk a bit slower (but more conscious of my movements so if sudden danger strikes, I can freeze or retract my movement). We have many Millennial pedestrians or mall walkers having no qualms walking or running in front another person's path by less than a foot in distance. Likewise goes for motorcycles going up on the sidewalks endangering pedestrians. Another decline is obviously testosterone, but that has an upside: no more worries that I'd bulk up.
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    Sep 07, 2015 2:17 PM GMT
    Had to change my routine but it wasn't because of age really. I had to quit doing strongman when I had some eye trouble resulting in surgery. These days doing more with frequency and volume, including body-weight exercises on "off" days, as well as more cardio. Made a lot of gains with endurance and heart rate this summer and leaned up 18 pounds (aiming for 20 before I do a 5K in October, then will look at a bulking cycle through the winter.
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    Sep 07, 2015 2:19 PM GMT
    xrichx saidWith age, I can't run farther than I used to. Or lift heavier than I used to. Probably going to look into TRT in the near future.
    Your profile says you're 99. It's amazing you can even walk. icon_razz.gif
  • dtx1

    Posts: 155

    Sep 07, 2015 3:31 PM GMT
    Since turning 50, I've had to learn the hard way that my muscles are capable of lifting much more weight than my tendons can safely support. Specifically, I've had elbow tendon issues, both medial and lateral epicondylitis. So I've had to forgo heavier weights, focus on slow, super controlled reps, listen very closely to my body for any slight twinge of pain, and back off immediately at the first sign of anything irregular. I'm fine with this as I'm into keeping fit for the long haul.

    Regarding diet, to keep my waistline fit, I've had to pretty much cut out carbs except some berries and a small daily portion of oatmeal. I never eat pasta, beans or rice, and very rarely consume potatoes, bread or foods made with flour. It take a considerable amount of self-restraint to do this as I love cookies...and cake.
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    Sep 07, 2015 3:49 PM GMT
    Fun with arthritis. When one thing starts to hurt you do something else. In my 40s I started taking my bike with me for a walk so I could get off my feet. Getting old sucks.
  • jeepguySD

    Posts: 651

    Sep 07, 2015 4:02 PM GMT
    As I'm getting older I'm finding that I can't lift as heavy on legs day as I used to. If I try to lift heavy with squats, lunges, and even leg extensions, my knees start to ache, badly. I've started taking glucosamine and chondroitin daily, hoping that helps.

    I've already lost some size in my legs, and I don't want to be "that guy" with the big upper body and skinny legs.
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    Sep 07, 2015 5:51 PM GMT
    dtx1 saidSince turning 50, I've had to learn the hard way that my muscles are capable of lifting much more weight than my tendons can safely support. Specifically, I've had elbow tendon issues, both medial and lateral epicondylitis. So I've had to forgo heavier weights, focus on slow, super controlled reps, listen very closely to my body for any slight twinge of pain, and back off immediately at the first sign of anything irregular. I'm fine with this as I'm into keeping fit for the long haul.

    Regarding diet, to keep my waistline fit, I've had to pretty much cut out carbs except some berries and a small daily portion of oatmeal. I never eat pasta, beans or rice, and very rarely consume potatoes, bread or foods made with flour. It take a considerable amount of self-restraint to do this as I love cookies...and cake.


    Thought some beans were good source of protein.
  • FredMG

    Posts: 988

    Sep 07, 2015 6:11 PM GMT
    ShiftyJK08 said
    dtx1 saidSince turning 50, I've had to learn the hard way that my muscles are capable of lifting much more weight than my tendons can safely support. Specifically, I've had elbow tendon issues, both medial and lateral epicondylitis. So I've had to forgo heavier weights, focus on slow, super controlled reps, listen very closely to my body for any slight twinge of pain, and back off immediately at the first sign of anything irregular. I'm fine with this as I'm into keeping fit for the long haul.

    Regarding diet, to keep my waistline fit, I've had to pretty much cut out carbs except some berries and a small daily portion of oatmeal. I never eat pasta, beans or rice, and very rarely consume potatoes, bread or foods made with flour. It take a considerable amount of self-restraint to do this as I love cookies...and cake.


    Thought some beans were good source of protein.


    Beans are a good source of protein and fiber (about equal in both).

    On think I need to sit down and figure out is all the ker-fluffel about whether or not it's the "right" kind of protein. I'm in the camp of "protein is protein" - I mean otherwise how do we explain vegan body builders, and feeding soy to stock to build mass? I suspect down deep it might just be something all mammals can do; convert plant protein to muscle.

    But "IRT to the OP";

    I second the weight vs joint thing - tricep pull downs cause that "bad hurt" if I load them up too much, so I just do more reps and lighter weight.

    I also don't get too bent out of shape when I miss a week because of work or being sick. I just pick up as best I can and keep going.

    Over time I've dropped the "all I need to do is ride my bicycle" for exercise - though now I ride less and spend more of my training time at the gym.
  • dtx1

    Posts: 155

    Sep 07, 2015 7:03 PM GMT
    ShiftyJK08 said
    dtx1 saidSince turning 50, I've had to learn the hard way that my muscles are capable of lifting much more weight than my tendons can safely support. Specifically, I've had elbow tendon issues, both medial and lateral epicondylitis. So I've had to forgo heavier weights, focus on slow, super controlled reps, listen very closely to my body for any slight twinge of pain, and back off immediately at the first sign of anything irregular. I'm fine with this as I'm into keeping fit for the long haul.

    Regarding diet, to keep my waistline fit, I've had to pretty much cut out carbs except some berries and a small daily portion of oatmeal. I never eat pasta, beans or rice, and very rarely consume potatoes, bread or foods made with flour. It take a considerable amount of self-restraint to do this as I love cookies...and cake.


    Thought some beans were good source of protein.


    True. But compared with some other protein sources, they're pretty high in carbs.

    Eggs (2 large)
    Calories: ~ 160
    Protein: ~ 12 grams
    Fiber: 0 grams
    Carbohydrates: ~ 1 gram

    Kidney Beans (1 cup cooked)
    Calories: ~ 225
    Protein: ~ 15 grams
    Fiber: 11 grams
    Carbohydrates: ~ 40 grams

    The protein and fiber in beans are definitely good, and they do have the 'better carbs' (low in sugars at least). But like any higher carb foods, beans tend to pack flab on my waistline. Again, when I was younger I could eat carbs and they didn't seem to cause unwanted weight gain. But now, the only way I can keep (relatively) trim in around the middle is to eat lean, lower carb proteins, and lots of lower carb vegetables (spinach, broccoli, green beans, some squash).





  • Posted by a hidden member.
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    Sep 07, 2015 9:53 PM GMT
    dtx1 saidSince turning 50, I've had to learn the hard way that my muscles are capable of lifting much more weight than my tendons can safely support. Specifically, I've had elbow tendon issues, both medial and lateral epicondylitis. So I've had to forgo heavier weights, focus on slow, super controlled reps, listen very closely to my body for any slight twinge of pain, and back off immediately at the first sign of anything irregular. I'm fine with this as I'm into keeping fit for the long haul.

    This is my conundrum. I'm getting stronger but while I'm tempted to lift heavy on some exercises (assuming that heavier weight means greater size gains and stronger bones) the tendon thing is an issue, particularly since I never had great natural strength to begin with. (I figure that's why super strong skinny guys exist - tendon strength.)

    So I'll stick to moderate weight, making weight feel heavier with strict form, slower reps, and when applicable greater range of motion.
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    Sep 07, 2015 10:16 PM GMT
    Paleo diet to build muscle rather that excess fat , high intensity weight training, core training, yoga and avoid low stress time consuming cardio.

    I think cardio is right next to low fat diets as the wrong things to do if you want to stay fit as you grow older. Most hardcore runners have worn out their joints as they head into their 60's.
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    Sep 08, 2015 1:40 PM GMT
    Alpha13 saidPaleo diet to build muscle rather that excess fat , high intensity weight training, core training, yoga and avoid low stress time consuming cardio.

    I think cardio is right next to low fat diets as the wrong things to do if you want to stay fit as you grow older. Most hardcore runners have worn out their joints as they head into their 60's.


    Cardio doesn't have to be marathons, though. I am running a 5K on a clay track once a week, walking on other days as much to clear my head as for exercise, swimming when I can get access to a pool. So far have seen steady fat loss, sleeping better, and still able to ramp up my weight training.

    A friend suggested short (10-15 min) interval sessions before and after lifting so I'm going to try that too.
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    Oct 28, 2015 1:43 PM GMT
    I really didn't notice any change in my abilities until about 50. I'm 60 now. Then I developed some depression and a bit of excess weight around my core, along with a problem sleeping. I was more of a beefy bear at that time and weight about 200 at 5' 6". I had my testosterone level checked and I was 174? I believe the low normal test is somewhere around 240. My general practitioner prescribed test. I inject myself once per week. My depression has lifted, and I'm leaner and harder than I've been since my mid thirties. Sleep is still a problem however. I'm probably as muscular as I've ever been too. Now I'm weighing in 180-185 and at about 9-10% body fat if you can believe a one site method of calipers. Shoulders are a bit iffy due to heavy bench pressing in my younger days. I've learned to find exercises that give my body the same level of workout needed to continue to build or maintain while avoiding exacerbating any joint problems. I'm not big on cardio, but I do a lot of giant sets and keep my heart rate up. Oh, and I eat until I make myself nauseous and still have to worry about losing weight.
  • nicelyproport...

    Posts: 573

    Oct 28, 2015 2:26 PM GMT
    Not much has changed. Each week, I still run about 30 miles and hit the gym 3-4 times. One difference at the gym: To avoid lower back issues, I do more reps with lighter weights.
  • HndsmKansan

    Posts: 16311

    Oct 28, 2015 3:09 PM GMT
    I think the advent of my weekly fitness show and all the guests (being trainers and other professionals) over the last 3 seasons has certainly made me more aware of what I should be thinking and doing. Largely basic care, things like take extra time and "thinking" before doing in the gym, and important concepts like good nutrition consistently and how sleep works for or against. Basic, but critical things for a strong and healthful life.
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    Oct 28, 2015 8:06 PM GMT
    I dunno... I'm getting in a lot less mileage on my bikes, but that's more because of time constraints, I think. Once in a while, I find myself... well... tired. WTF? Is there some kryptonite in these rocks or something? And I'm not sure, but it seems like I'm collecting more deep bruises and even fractures (rib, toes) from things that I used to just bounce back off.

    Oh well, back to it.
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    Oct 28, 2015 8:23 PM GMT
    A lot more cardio, I used to do heavy weights but for my build it just didn't look right I looked absolutely disproportionate to my stature. I found I look a lot better when I'm toned and lean with a more athletic build then a more muscular frame.

    What has changed is that I do a ton more cardio now then I have in the past.