Getting fit in your 40's

borolad259

Administrator
Staff member
Interestng to read that ther older you get you get pains and niggles etc

I found the opposite with weight training, all my painful wrists, aching backs, feeling old and aching etc all dissapeared as i strengthened the muscles that support my joints as well as minimizing sugar which is a very toxic substance in terms of F***ing up your insulin and causing inflammatory processes, as long as you don't try to be a hero, learnt the right technique first , how to perform the lifts, and concentrate almost exclusivley on compound movements, squads, deadlifts , incline bench press if poss, and pull ups

Say it again, first thing is your diet, i'd go as far to say it's 75%, millions of people make the mistake of eating **** and training, it's a staggering waste of time

Keeping the weight down definitely helps to reduce injury/niggles.
 

UKLL1981

Well-known member
I’m going the other way. I’m 39 and this year has taken all my motivation and enthusiasm. Six pack has all but gone, used to do the gym 5 times a week minimum, now I can’t even be bothered to get out of bed. I don’t like doing cardio outside and prefer weights anyway.
 

Jonny2773

Active member
This is something that ive been looking at doing lately. Im 47 and way overweight and was looking at these RIP & STRIP type courses that provide you a training routine and meal guidance.

The problem I have though is my daughter, she is 14 and a county level athlete, running, swimming & cycling. No, she's not a triathlete because she wont do them all in one event, not yet!

But anyway, the issue is that she requires a high carb diet and I have supported her by eating the same, over the years its taken its toll and im not same shape as I once was, it'll be difficult for me to be able to maintain her high carb diet while at the same time incorporating a high protein diet that my training would require, or at least the way i see it in my own mind.......maybe im wrong and im looking for excuses, i dont know!

Hats off to you anyway for getting off your fat **** and doing something about it.
 

Erimus74

Well-known member
I'm 60 never done weights or gym either, just when I was young I kept fit playing football, squash to late 40's, cartlidge stopped me, now mainly cycling, not too much mind, walking & gardening, which I love

Bit over 11 stone, which doesn't seem to move much no matter what I eat, I should excercise more TBH
 

r00fie1

Well-known member
Getting fits in your 50s - took up cycling and in the last 8 years have cycled London to Paris 5 times, Venice to Rome twice Geneva to Milan, Carcassonne to Barcelona and Vienna to Prague. I feel so much better now than I ever did in my 30s never mind 40s. There is hope for you. Never to old.
What machine (s) have you got Daffs?
I bought a Specialized Roubaix Elite for Lands End to JOG and London - Paris this year - but its gone for a bag of rat ****. I had a Boardman Team Carbon and upgraded to 105 Groupset - mavic wheels, etc. - completed Western Front / Normandy / Edinburgh-London with Army Benevolent Fund in last three years - the Boardman held up well.
Roubaix has the "shock" in the head tube - really takes so much strain off the hands - geometry suits me better too.
Did you do your rides supported?
 

r00fie1

Well-known member
I'm 60 never done weights or gym either, just when I was young I kept fit playing football, squash to late 40's, cartlidge stopped me, now mainly cycling, not too much mind, walking & gardening, which I love

Bit over 11 stone, which doesn't seem to move much no matter what I eat, I should excercise more TBH
You jammy sod!;)(y)
Im aiming for 70 kilos, but the next 9 is getting hard - kind of reached a plateau.
I dont drink - or eat takeaways.
I hardly eat bread or cakes [anymore]
I do 23 km on cycle trainer each day - but Im stuck as to whether I increase the cycling to double the distance or just ....? I dont know?
 

r00fie1

Well-known member
Start with 1 and before you know it you’ll be doing 10 etc.
I had a surgical sling inserted in my left shoulder 6 years ago which limits movement and weight - bearing - so press ups are a bit risky.
Any idea how I can start stomach "crunches" going without cheating?
Desperately trying to get the stomach in trim - I can cycle 100 miles with my eyes shut but the unfit [cyclist] bit starts above the waist.
 

Maccarone

Well-known member
I'm 59, run 3-4 times a week before work, normally at 6.30 am,great start to the day.
Always do at least 5K, like Erimus I'm 11 stone and have been for the last 30 years.
Do lots of walking but never keen on the gym stuff.
Well done everyone, some good achievements, you need to be dedicated and have the exercise as part of your daily routine.
 

Centralscrutinizer

Well-known member
I had a surgical sling inserted in my left shoulder 6 years ago which limits movement and weight - bearing - so press ups are a bit risky.
Any idea how I can start stomach "crunches" going without cheating?
Desperately trying to get the stomach in trim - I can cycle 100 miles with my eyes shut but the unfit [cyclist] bit starts above the waist.

Get this book, it's the best I've read on Strength and Conditioning, it'll sort you out for core exercises etc 👍
51Ixv05AfhL._SX384_BO1,204,203,200_.jpg
 

Cardiffdaffs

Well-known member
What machine (s) have you got Daffs?
I bought a Specialized Roubaix Elite for Lands End to JOG and London - Paris this year - but its gone for a bag of rat ****. I had a Boardman Team Carbon and upgraded to 105 Groupset - mavic wheels, etc. - completed Western Front / Normandy / Edinburgh-London with Army Benevolent Fund in last three years - the Boardman held up well.
Roubaix has the "shock" in the head tube - really takes so much strain off the hands - geometry suits me better too.
Did you do your rides supported?
Hi mate.

All the rides were supported. The first two were with the Royal British Legion and were called Poppy Ride to Paris. Absolutely awesome as each morning started with a ceremony at the local war memorial at each town stop. The rest of the rides were done with a specialist travel company who are brilliant. Bags to each hotel, route marking, feed stations. We did it as a team of between 20-30. Raised loads of money for charity. As for my bike I have always had Giants. At the moment have an Advanced Pro 1. Most of the L2P rides went via Arras and a stop at Thiepval And Vimy Ridge.
 

LeeMiller

Active member
I’ve gate crashed the 40’s now. And it’s been a good time to look at my health and fitness. Now the kids are of a certain age I have more time to look after myself not just then.

During the first lock down a I did the couch to five K which I completely recommend to everybody. A few months later I’m doing over five miles. Again during lock down and enforced working from home the time I’m saving on the commute I do to some weights. Nothing major but i can see the difference.

even if it’s just a half hour walk a day, just do it
 

WoodallServices

Well-known member
I had a surgical sling inserted in my left shoulder 6 years ago which limits movement and weight - bearing - so press ups are a bit risky.
Any idea how I can start stomach "crunches" going without cheating?
Desperately trying to get the stomach in trim - I can cycle 100 miles with my eyes shut but the unfit [cyclist] bit starts above the waist.
Try with a TRX or something similar could do the trick to a certain degre.
 
You jammy sod!;)(y)
Im aiming for 70 kilos, but the next 9 is getting hard - kind of reached a plateau.
I dont drink - or eat takeaways.
I hardly eat bread or cakes [anymore]
I do 23 km on cycle trainer each day - but Im stuck as to whether I increase the cycling to double the distance or just ....? I dont know?

Work out your BMR - calculator here (https://www.calculator.net/bmr-calculator.html) and start with a 100 calorie a day deficit, you can't cheat the 1st law of thermodynamics, you will lose weight, litterally weigh what you eat and calculate your macros (not forgetting proteins have a -30% thermogenic effect), 1kg is 7000 calories, so calculate how much deficit you need to achieve your goals and calculate mathematically time/weight loss curve, this requires discipline and actually accurately measuring your macros, don't eat intuitively, it doesn't work, after a few weeks/months, with a set eating plan you will know off by heart how many calories you consume per day with any given food plan, and DO WEIGHT TRAINING, 1lb of extra muscle burns more calories sat on your ****, so if you gain muscle mass you will burn more resting, 100% absolute fact , cardio does not have this effect, at all, cardio just depletes Glycogen stores, it has no lasting effect on BMR, LIFT WEIGHTS LIFT WEIGHTS LIFT WEIGHTS!
 
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Jonny_Rondos_Disco_pants

Well-known member
Quite a bit of it is life changes, When I worked in Holland, riding 26 miles to work and back on a bike was brilliant. I was ploughing 6-8 pints a night and still losing weight. If I was more disciplined I would have been a rake again. 'm now looking to start afresh. I have finally been to a physio/sports injury clinic about my plantar fasciitis (had for 9 years) and after one session felt half way to being repaired. That was the main reason behind me stopping running and taking up cycling seriously. Now I need to start again. I like the long walks up the hills now and will often pack a few KG extra in my rucksack to strengthen me up a bit.

I know my diet is the problem. I just can't be arsed doing that bit. The food prep places would do me the world of good but I could do the same thing myself if I could be arsed.
 
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