Exercise. I'm heading towards my 60th birthday.....

Powerage

Powerage

Active member
.....and suddenly realised how unfit I am and how much weight I've gained lately.
So how many other guys here are in a similar position and what are you doing to address the problem ? I've started with the obvious and cut down the drink. Started doing a bit more cardio. Any other tips, help, advice would be great. UTB !!
 
As Sexpom posted Join a gym ( if you live in Stockton would recommend allGym) and if you are new to resistance training/ weight training then take advantage of the free session to get a program wrote up. This helps reduces muscle wastage as you get into the prime of your life.
Also as MolteniAcore suggested cycling ( you don’t have to get yourself in Lycra ) easier to enjoy than running.
Lastly and most important is your food intake ( lots people hate the word diet as this is seen as short term in general). Plan each meal and ensure you prepare your lunch meal if you don’t work from home. You can get your BMR and work out your calorie burn per day ( just google). Then use an app such as my fitness pal to track your calories. Quite a few people on here use the 16/ 8 fasting method and have had success with this ( eat all your meals in an 8 hour window e.g. eat only between 10am and 6pm).

To lose one pound of fat, you need to create a caloric deficit of 3,500 calories. For example if you wanted to lose one pound a week divide 3,500 calories by seven to get 500; that means negative 500 calories a day overall.

good luck and if you are interested in joining AllGym then PM me as I am happy to advise any way I can ( btw not an employee there but use it 5 days a week)

best of luck and don’t set yourself up for failure by setting yourself unrealistic targets👍
 
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Start with walking, most days if you can. Then add in bits of jogging. Don't be scared of hills, or of getting a bit out of breath. Maybe find nice bits of countryside to walk/run so that just being out feels good. Graduall do a bit more jogging/running. And you can add in press ups/planks etc at home for yur upper body. Light dumbells are good too. I am over 60 and still fell running. If you live in an area where fell runninng is popular, get out there and have a go. You'll find people well into their 70s still racing and enjoying it.
 
i decided to drop some weight this year, ive done it before, my biggest downfall is beer, what i find is i can still indulge 2 to 3 nights a week if i do an hour to 2 hours walking each day (got dog so sort of compulsory) dont eat bread and sweet stuff and cut out breakfast and lunch just have 1 main meal mon to fri, i drop about 1kg a week
 
Powerage said:
Resistance training ? Some tips if you don't mind
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You don’t need a lot of kit and caboodle to kick off -

You could start with a couple of press ups daily then build up - after a couple or 3 weeks of weeks you will prob be able to do 30 in one go

As others have said - cycling, brisk walking (partic uphill to get your heartbeat going)

I’d also recommend stretching exercises and flexibility - you need no kit and can find routines on the internet.
It will make you ache at the start but over the long run really helps

Sounds like you are up for it - good look and keep us posted.
 
Fasting works for me. Well worth reading up on it (as ever there are other schools of thought and contradictory studies).

I usually aim to fast for 16 hours and have an eating window of 8. But I usually find once I've hit 16 hours it's easy to continue so frequently end up doing around 20.

The gist of it is, in a fasted state the body switches to burning fat rather than glucose. Fasting also increases or at least maintains your metabolism whereas a lot of calorie restrictive diets end up reducing it so you end up needing fewer and fewer calories. There are loads of other health benefits too.

Won't be for everyone but well worth looking into. I find it pretty easy to stick to and as I say, it works for me.
 
paul66 said:
i decided to drop some weight this year, ive done it before, my biggest downfall is beer, what i find is i can still indulge 2 to 3 nights a week if i do an hour to 2 hours walking each day (got dog so sort of compulsory) dont eat bread and sweet stuff and cut out breakfast and lunch just have 1 main meal mon to fri, i drop about 1kg a week
Click to expand...
OMAD (one meal a day) isn’t for everybody! If you have any health conditions I wouldn’t do it.

For Bodyweight resistance I used to get a deck of cards and pick an exercise for each suit and the number was the repetitions. Aces and joker cards were a 1km jog, I found this easy to do and very enjoyable if you have the time to do it.
 
Sexpom said:
OMAD (one meal a day) isn’t for everybody! If you have any health conditions I wouldn’t do it.

For Bodyweight resistance I used to get a deck of cards and pick an exercise for each suit and the number was the repetitions. Aces and joker cards were a 1km jog, I found this easy to do and very enjoyable if you have the time to do it.
Click to expand...
i find it quite easy, you get used to it, it means i can still have a couple of days undisciplined, fortunately i have no medical conditions to effect this, i do have a GP in the family who advocates fasting from time to time, good as a deterrent against diabetes apparently, i just piggyback the theory to allow me to have a good weekend while getting healthier
 
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