Becoming deliberately less bulky in middle age.
Discussion
anonymous said:
[redacted]
This is an very interesting point. Some people (me included) can eat the same boring low-cal food for four meals a day for months on end and the lack of variety doesn't bother much. I just don't really miss tasty food that much. Lucky me I guess, but it must be really hard for those with a touch of the gourmet about them 
53.
188cm and 74kg.
That’s 6’1” in old money and quick maths in my head...er...x2.2 then divide by...ah...11.5 stone?
Most I’ve been is 87kg - had an operation that took out my arm for 6 months and was also on crutches for 3.
Arm still not great - 80% I’d say.
I knew I would get weight back off quickly. Annoyed at having to buy a few pairs of trousers with a larger waist!
Ran 42 km on Sunday. 29C and 90+ humidity, 550m ascent. Think I could knock out 60km if terrain was a bit flatter. Gym three or four times a week..about an hour each time.
Do I want a six pack - nope. Do I want to die from heart attack, or have diabetes or look like a lazy sack of s
t: no.
You will always look a bit less slim than in your 20s but there is NO excuse to have a beer belly or a spare tyre around your middle.
I’m amazed at people that are putting health at risk by sitting and watching TV for three hours of an evening.
It’s very noticeable how overweight people are in the UK. Women with rolls of fat, young guys with beer bellies.
Oh I’m tired, it’s too cold, its too hot, oh its raining. I’ve walked or run in all of those. I have mates with knee problems that cycle 100kms in a day. Play football, basketball...there’s tons of exercise you can pick.
I used to travel a fair bit - no one makes you eat crap or sit in your room with room-service; take your trainers, work out in your room if needs be, go for walk.
Gym I used to go to had a guy with one leg - fit as hell. Had to adapt his routine, but worked out hard.
I’ve seen blind people, people in wheelchairs...still exercising.
I know its not cool to say it these days but if you are sitting there carrying excess weight and not doing anything about it - I think you ought be to be a bit ashamed of yourself. Where’s you motivation, your discipline, what about your kids: good example to them, want to be around to see them, want to run about with your grandkids?
Diet will get the weight off - but won’t make you fit.
Also, overweight kids; that should have direct intervention from the authorities. It will save money in the long term.
Get off your lazy arse and move!
Rant over. My apologies. I would be interested to hear counter- arguments and excuses....
188cm and 74kg.
That’s 6’1” in old money and quick maths in my head...er...x2.2 then divide by...ah...11.5 stone?
Most I’ve been is 87kg - had an operation that took out my arm for 6 months and was also on crutches for 3.
Arm still not great - 80% I’d say.
I knew I would get weight back off quickly. Annoyed at having to buy a few pairs of trousers with a larger waist!
Ran 42 km on Sunday. 29C and 90+ humidity, 550m ascent. Think I could knock out 60km if terrain was a bit flatter. Gym three or four times a week..about an hour each time.
Do I want a six pack - nope. Do I want to die from heart attack, or have diabetes or look like a lazy sack of s
t: no.You will always look a bit less slim than in your 20s but there is NO excuse to have a beer belly or a spare tyre around your middle.
I’m amazed at people that are putting health at risk by sitting and watching TV for three hours of an evening.
It’s very noticeable how overweight people are in the UK. Women with rolls of fat, young guys with beer bellies.
Oh I’m tired, it’s too cold, its too hot, oh its raining. I’ve walked or run in all of those. I have mates with knee problems that cycle 100kms in a day. Play football, basketball...there’s tons of exercise you can pick.
I used to travel a fair bit - no one makes you eat crap or sit in your room with room-service; take your trainers, work out in your room if needs be, go for walk.
Gym I used to go to had a guy with one leg - fit as hell. Had to adapt his routine, but worked out hard.
I’ve seen blind people, people in wheelchairs...still exercising.
I know its not cool to say it these days but if you are sitting there carrying excess weight and not doing anything about it - I think you ought be to be a bit ashamed of yourself. Where’s you motivation, your discipline, what about your kids: good example to them, want to be around to see them, want to run about with your grandkids?
Diet will get the weight off - but won’t make you fit.
Also, overweight kids; that should have direct intervention from the authorities. It will save money in the long term.
Get off your lazy arse and move!
Rant over. My apologies. I would be interested to hear counter- arguments and excuses....
Edited by jdw100 on Monday 22 March 03:45
Calorie intake and type of sports. My in laws are very fit (68 and 70) and in excellent body shape. They eat a big breakfast and then maybe a salad for lunch and a small snack for dinner. Portion sizes are tiny, not because they’re starving themselves but because they physically cannot eat more. I’d say they eat around 1200-1500 calories per day. They drink moderately.
Both do a combination of running, yoga, golf, tennis, indoor bike, press-ups, light weights training, and ridiculous amounts of ski touring. They’re just generally very active.
That said my dad who’s never really been a huge sports person is your age and has recently lost about 15kg by just doing 1 hour a day of zwift and walking. Again, massively reduced calorie intake and changed his diet.
Muscle mass and general fitness/coordination is very important to maintain when you get older as it stops you from falling over.
Both do a combination of running, yoga, golf, tennis, indoor bike, press-ups, light weights training, and ridiculous amounts of ski touring. They’re just generally very active.
That said my dad who’s never really been a huge sports person is your age and has recently lost about 15kg by just doing 1 hour a day of zwift and walking. Again, massively reduced calorie intake and changed his diet.
Muscle mass and general fitness/coordination is very important to maintain when you get older as it stops you from falling over.
I think the quality and type food you eat are important factors
Im 48 this year and into my boxing. I train 7 days a week spread between 3 boxing club attendances (cardio/tech/sparring) and when I'm not there Ill train at home.
12 months ago I was super lean but wanted to add quality weight to improve my explosive energy/punching power The old 'eat more calories' and lift more weights was suggested.
I decided to incorporate some weights into training at the expense of some conditioning. I cut back a touch on carbs and increased protein on the weight days, but my calorie count was roughly the same.
In 12 months I'm where I wanted to be - still in good shape, little fat but heavier and stronger.
So for me focusing on what type of calorie served my needs
12 months ago at 73kg. Im 47 and 6'1"
Last week at 78kg
Im 48 this year and into my boxing. I train 7 days a week spread between 3 boxing club attendances (cardio/tech/sparring) and when I'm not there Ill train at home.
12 months ago I was super lean but wanted to add quality weight to improve my explosive energy/punching power The old 'eat more calories' and lift more weights was suggested.
I decided to incorporate some weights into training at the expense of some conditioning. I cut back a touch on carbs and increased protein on the weight days, but my calorie count was roughly the same.
In 12 months I'm where I wanted to be - still in good shape, little fat but heavier and stronger.
So for me focusing on what type of calorie served my needs
12 months ago at 73kg. Im 47 and 6'1"
Last week at 78kg
lord trumpton said:
I think the quality and type food you eat are important factors
Im 48 this year and into my boxing. I train 7 days a week spread between 3 boxing club attendances (cardio/tech/sparring) and when I'm not there Ill train at home.
12 months ago I was super lean but wanted to add quality weight to improve my explosive energy/punching power The old 'eat more calories' and lift more weights was suggested.
I decided to incorporate some weights into training at the expense of some conditioning. I cut back a touch on carbs and increased protein on the weight days, but my calorie count was roughly the same.
In 12 months I'm where I wanted to be - still in good shape, little fat but heavier and stronger.
So for me focusing on what type of calorie served my needs
12 months ago at 73kg. Im 47 and 6'1"
Last week at 78kg
Thanks for that.Im 48 this year and into my boxing. I train 7 days a week spread between 3 boxing club attendances (cardio/tech/sparring) and when I'm not there Ill train at home.
12 months ago I was super lean but wanted to add quality weight to improve my explosive energy/punching power The old 'eat more calories' and lift more weights was suggested.
I decided to incorporate some weights into training at the expense of some conditioning. I cut back a touch on carbs and increased protein on the weight days, but my calorie count was roughly the same.
In 12 months I'm where I wanted to be - still in good shape, little fat but heavier and stronger.
So for me focusing on what type of calorie served my needs
12 months ago at 73kg. Im 47 and 6'1"
Last week at 78kg
Are you in a shipping container?
Piginapoke said:
jdw100 said:
Also, overweight kids; that should have direct intervention from the authorities. It will save money in the long term.
What did you have in mind? Edited by jdw100 on Monday 22 March 03:45
Would be pointless to make suggestions as I’m sure health/policy experts could shoot them down and I’m very unlikely to come up with new ideas.
I’ve no clue what resources are available or what the cost/long term benefits to society ratios might be over 10,25, 50 years.
Kind of feel kids should be given a chance though. That’s an emotional response - might not be rational.
Just over a year ago I was getting far too close to 14 stone for my liking, far to heavy at 5'8 with a slim frame. Took a long hard look at myself and cut down on takeaways and pre-prepared meals and cut down on booze. Made sure my diet was more balanced and did more exercise, mostly walking (long hikes) now I sit around 11 stone and I'm actually enjoying the food I prepare far more than the convenience food. It was all very easy to be honest.
MonkeyMatt said:
Just over a year ago I was getting far too close to 14 stone for my liking, far to heavy at 5'8 with a slim frame. Took a long hard look at myself and cut down on takeaways and pre-prepared meals and cut down on booze. Made sure my diet was more balanced and did more exercise, mostly walking (long hikes) now I sit around 11 stone and I'm actually enjoying the food I prepare far more than the convenience food. It was all very easy to be honest.
That is an excellent achievement, how old are you if you don’t mind me asking?MonkeyMatt said:
Just over a year ago I was getting far too close to 14 stone for my liking, far to heavy at 5'8 with a slim frame. Took a long hard look at myself and cut down on takeaways and pre-prepared meals and cut down on booze. Made sure my diet was more balanced and did more exercise, mostly walking (long hikes) now I sit around 11 stone and I'm actually enjoying the food I prepare far more than the convenience food. It was all very easy to be honest.
Very nice.That’s how its done!
Anonymous-poster said:
MonkeyMatt said:
Just over a year ago I was getting far too close to 14 stone for my liking, far to heavy at 5'8 with a slim frame. Took a long hard look at myself and cut down on takeaways and pre-prepared meals and cut down on booze. Made sure my diet was more balanced and did more exercise, mostly walking (long hikes) now I sit around 11 stone and I'm actually enjoying the food I prepare far more than the convenience food. It was all very easy to be honest.
That is an excellent achievement, how old are you if you don’t mind me asking?MonkeyMatt said:
'm 42, everyone told me I was stuffed and would never lose the weight, or I needed to follow some ridiculous diets or do hours in the gym. The people who suggest eat less/healthy and move more are 100% correct. Best thing is the fitter I got the more I could do and further I could hike, win win! I still eat takeout's and drink beer I'm just more mindful and now enjoy them more
Proof, if ever it was needed, that the eat less/move-lift more advice is, and always will be the answer.Well done, and you have the added benefit that you are unlikely to pile it all back on providing you stay sensible, unlike many other diets where you give certain types of food up, only to them pile all the weight back on (and then some) as soon as you reintroduce it.
anonymous said:
[redacted]
I'd say you've done really well as it is, despite having limited movement. I'd aim to lose that stone over the next year in the same way you've done in the last year. At least that's more of a lifestyle change, as opposed to something you'll likely ditch at the end and ruin by going back to old habits.
If its only the knee that's the issue, throw in some upper body strength training and you'll be surprised how much that will accelerate progress. Stuff like chin ups, pull ups, or anything seated not involving the legs - there's loads you can do if you want to.
I haven't read the thread but reducing your calls to anything below 2k long term will destroy your metabolism and hormones, especially if you're on a low-fat diet. You might see results quickly but you're doing long term damage.
Ideally, you want to cut on 2k (average male) and add cardio to your routine. If muscle mass is not a priority then long-distance cycling is a good shout to slim down. 1 hour with an average of 130 bpm will result in 400-650 cals lost.
Once you have hit your target weight then you should try "reverse dieting" to bring back your calories to normal levels. This will prevent quick weight gain and help preserve your metabolism.
The above method has worked well for me for nearly a decade.
Ideally, you want to cut on 2k (average male) and add cardio to your routine. If muscle mass is not a priority then long-distance cycling is a good shout to slim down. 1 hour with an average of 130 bpm will result in 400-650 cals lost.
Once you have hit your target weight then you should try "reverse dieting" to bring back your calories to normal levels. This will prevent quick weight gain and help preserve your metabolism.
The above method has worked well for me for nearly a decade.
anonymous said:
[redacted]
I don’t think Grand Tour cyclists are a good comparison and the boxers weight would be good 3-4 weeks after they have fought as they put on pounds 24 hours after the weigh in.If the elite athlete is 58kg then it’s pretty unrealistic for joe bloggs even if he is training to get close to that especially as they get older! Imo.
Louis Balfour said:
popeyewhite said:
gregs656 said:
popeyewhite said:
"..middle age"
Makes no difference. 
When I was 13st and 13%bf the fat nurse doing my over 50s health check said I should be 10.5 stone.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff