Getting fit at forty+

[Byff]

During my teens and early twenties, I had on/off sessions of gym time but never enough to make a big difference to my body shape, I just stayed like a lanky beanpole.

I sort of blinked and now find myself 40+ with a belly which is easy to hide (but it's there none the less) and probably 2st over weight - 14st 2lb and 6ft.

Having been forced to watch dancing on ice, I saw the before and after pics of Ray Quinn and thought I could do that. Only trouble is he's 25 and I'm not.

Loosing the weight isn't a problem (I eat loads of comfort crap which has been cut out of my diet now) but can you still build muscle regardless of age?

[evo4a]

I'm 49, gone from doing nothing 2 years ago in your situation to running 5k most nights at 25 min.
Some moderate home gym exercises, set up probably cost £1500, built up slowly over 6 months.
Concept 2
treadmill
dip and pull up bars on a wall and a gym mat.

Now low body fat, 30" waist, was 34/36". Feel great, I find the diet change hard as I like crap but it's just a bit of will power.
However it still isn't natural.

Definitely worth it, I have a goal to achieve in my 50th year so I have something to work for, but it doesn't matter if I take a week off.

[grumbledoak]

Sure you can. I'm 45 and fitter than I've been for probably twenty years. You will not be surprised to hear that the formula is the same as it ever was: eat clean and train hard.

[anonymous-user]

Same for me and I'm 51 in April.

I'm probably stronger than I have ever been through regular gym work.

[Shivit]

Swimming will do absolute wonders for both your fitness and shape / weight. It's brilliant, your weight is supported, your temperature is regulated, the harder you push the more resistance you get. Cycling is very good too, but a little bit more risky, and worse for the joints etc.

[chucks74]

Why is cycling bad for joints?

[Shivit]

chucks74 said:

Why is cycling bad for joints?

Not always the case and it's relative to swimming, but you will get more jarring riding a bike.

[a boardman]

I started running 2 years ago aged 42.

In 5 weeks I am doing my 4th marathon. (2nd marathon of year)

If you put the effort you can do it, but don't expect results if you only put effort 1 day a week,

[Fozziebear]

I've found that training smart in my late 30's and my early 40's has given my better fitness and a far better/leaner looking body than in my 20's. Take it slow and train 3-4 times a week, eat healthy and drink plenty of water and in a year you will notice a new you

[Desiato]

Forty seven here and like many others fitter than I have ever been. I've always been a gym junkie, butt now concentrate on overall fitness with a good balance of cardio and strength training in preference to my favourite of lots of weights.

[Tim16V]

You can definitely do it - in my experience regular bits and pieces to get going and then expand from there. The initial momentum is hard though!

I'm 48 and literally only discovered exercise a couple of years ago - now I'm virtually addicted!

I cycle to and from the railway station each weekday morning (big hill on the way back), run to the office at the other end, run around the park on Wednesday lunchtime, two hours of martial arts a week (very tough), Park Run on Saturdays and a target of twelve weekend duathlon/triathlon events this year. Two done so far and another one at Winchester tomorrow morning.

In addition 50 sit ups and 40 press ups each morning while the tea's brewing. Originally started with one horrendous press up!

The point of all this though, is that much is just routine and slotted in to the standard day, but the results have been amazing. It's taken a while to build up.

It's 'doable' though and if I can do it anyone can.

[Hoofy]

42 now and my physique is much better than when I was 20. I was skinny back then from too many cardio-based sports. Been lifting heavy for 2 years - From time to time, I get women complimenting my physique which I've never had before. I see younger women eyeing me up.

[goldblum]

Shivit said:

Swimming will do absolute wonders for both your fitness and shape / weight. your temperature is regulated, Cycling is very good too, but a little bit more risky, and worse for the joints etc.

Are you absolutely sure about these points?

[Shivit]

goldblum said:

Are you absolutely sure about these points?

The first point, yes. The second point is relative.

[goldblum]

Shivit said:

goldblum said:

Are you absolutely sure about these points?

The first point, yes. The second point is relative.

Surely the body regulates itself to maintain homeostasis in all conditions. Can you tell me how water will stop this from happening and actually control someone's temperature,... or have I misunderstood the meaning here?

Neither swimming nor biking are 'risky ' for healthy joints.

[Shivit]

goldblum said:

Surely the body regulates itself to maintain homeostasis in all conditions. Can you tell me how water will stop this from happening and actually control someone's temperature,... or have I misunderstood the meaning here?

Neither swimming nor biking are 'risky ' for healthy joints.

You're right technically speaking. It's just that temperature controlled swimming pools are better at regulating surface temps than the natural process of sweat evaporation. The risk I referred to with cycling was more to do with actual cycling ( traffic people, risks of falling off etc) than risk to joints.

[goldblum]

Shivit said:

goldblum said:

Surely the body regulates itself to maintain homeostasis in all conditions. Can you tell me how water will stop this from happening and actually control someone's temperature,... or have I misunderstood the meaning here?

Neither swimming nor biking are 'risky ' for healthy joints.

You're right technically speaking. It's just that temperature controlled swimming pools are better at regulating surface temps than the natural process of sweat evaporation. The risk I referred to with cycling was more to do with actual cycling ( traffic people, risks of falling off etc) than risk to joints.

Ah OK.

[funinhounslow]

Over and above everything else you do, I would highly recommend a brisk 30-40 minute walk every day. I am 46, reasonably fit (have always been a regular cyclist and swimmer) and my daily walk has made a noticeable difference, both physically, and mentally - less stressed, sleep better etc.

https://www.youtube.com/watch?v=aUaInS6HIGo

[JumboBeef]

Byff said:

I sort of blinked and now find myself 40+ with a belly which is easy to hide (but it's there none the less) and probably 2st over weight - 14st 2lb and 6ft.

Ah!

I am very slightly taller than you at 6'1" and I am 48. I have lost a couple of stone over the last few years, at my peak I was 18st. Over the last three/four months I have just about given up drinking and taken up the gym (and stopped drinking cider every night). I am now about 15st 11lb. I look "ok" but still breath in when passing the mirror in the bathroom after getting out of the shower.

My target has always been to get to the weight I was at 21.........which was 90kg, or in other words 14st 2lb! The weight you are at now and where you feel you are overweight.

Somewhat ironic....

[otolith]

On cycling and joints;

The mountain bike I bought online gave me trouble with my knees. After a lot of adjustment of the bike and some adjustment of technique I reduced it considerably, but it was still there.

My road bike was bought from a bricks and mortar shop, sized for me by them and fitted in store. It's the next size of frame up from what the sizing charts would have had me buy online, but the bloke in the shop reckoned it would work better for my (short-legged) proportions. I have not had any knee issues with it at all, it's been perfect.