Age - Fat v Muscle & Health

[Pvapour]

So, been training since I was15, early years were competitive bodybuilding then after 5 years leant toward health & fitness, so since I was in my early twenties I have pretty much kept the muscle gained in the early years & gained some CV / endurance.

Years have marched on & am now looking at 40 & starting to wonder if the Muscle I carry is detremental to my health, I know fat is more detremental but I am trying to gauge if it would be beneficial to my health if I lost some of the muscle I have.

I'm probably about 14% body fat so could do with loosing some of that too, 5'10 100kg to give you some idea BMI.

what are your thoughts?

Is it an unsafe combo for older age?

How would you best go about loosing the muscle so as not to end up all saggy?

Weird one for me as I have spent all my life gaining / retaining so quite a big turn around if I decide to do it.

I now reside in an environment where outdoor activities are much more atractive than the gym so no probs upping the cardio etc, swimming, biking, hiking, diving etc

Any pointers appreciated

[Martial Arts Man]

There are loads of articles on Menshealth.co.uk and .com about this.

I have little knowledge of this, but always refer people to the Chinese and their ability to stay fit, healthy and supple well into their 80s and 90s.

If you've ever seen the 1000s of elderly Chinese practising their Tai-Chi in the parks every morning, you can't help but be impressed.

I know that doesn't really answer your question though

[stackmonkey]

I wouldn't worry about the body fat % you have or the BMI, provided you're doing regular exercise.
If you want to trim down, then switch to doing more reps of less weight when you work out and adjust your diet to give a slow gradual weight loss.

[triggersbroom]

No harm in losing a few pounds now. It just means that later on you will not be plagued with saggy skin. I know someone that lost some mass in his early 60's, and now has excess skin everywhere!

[anonymous-user]

Martial Arts Man said:

I have little knowledge of this, but always refer people to the Chinese and their ability to stay fit, healthy and supple well into their 80s and 90s.

When I lived in Hong Kong we had some Chinese servants. I think they were so fit because mum made them work really hard.

The filipino maids were often more plump and I don't think they worked as hard. Although we did have a thin one but she also worked in one of those grubby sex line call places.

I expect most wives only recruited the chubby ones incase their husbands ran off with one.

[Prometheus]

I'm approaching that age myself, and have always kept myself fit and healthy with above average muscle mass. At present I can lift the same as I always have and I've always imagined that I would continue lifting what I can lift until I feel my body telling me it's too hard, or until I simply can't lift as much, at which time I'll still lift weights, just lighter ones as I age.

From what I've read although you do start to lose the explosive lift capability as you get older, pure strength can remain with you for a long time. I read of one chap in America, famous trainer, mate of Schwarzeneggars, who did his heaviest competitive lift at the age of 61.

As to health, I don't know. I can only think of the strain on your heart perhaps of running when heavy, but you can mitigate that also by using correct pacing.

[isee]

No input to your question from me I amfraid
but have a question for you:
I am currently trying to gain some muscle at home.
I'v enever been a bodybuildier but having been obese all my life up until about 5 years ago I have extremely well defined legs and strangely enough.. pecs. I have no idea why I have such large pectorials but I can challenge my mrs' breast on size, with the differencce being mine consist about 80% of muscle.
Anyway, I am trying to build biceps and just bulkl up my arms and maybe shoulders a touch, but despite doing dumbell curls and all that, and forgoing anything that strains the pecs (apart from push ups) I am seeing even more definition and to my pecs and very little to my arms.

Could you recommend a nice step by step routine i can do at home with push up bars and dumbells that would bulk up the look of my arms? I am not worried about the actual strength too much so just aiming for the look over the actual performance.

Thanks and hope you don't mind me going oftopic in your thread like this.

[Martial Arts Man]

isee said:

No input to your question from me I amfraid
but have a question for you:
I am currently trying to gain some muscle at home.
I'v enever been a bodybuildier but having been obese all my life up until about 5 years ago I have extremely well defined legs and strangely enough.. pecs. I have no idea why I have such large pectorials but I can challenge my mrs' breast on size, with the differencce being mine consist about 80% of muscle.
Anyway, I am trying to build biceps and just bulkl up my arms and maybe shoulders a touch, but despite doing dumbell curls and all that, and forgoing anything that strains the pecs (apart from push ups) I am seeing even more definition and to my pecs and very little to my arms.

Could you recommend a nice step by step routine i can do at home with push up bars and dumbells that would bulk up the look of my arms? I am not worried about the actual strength too much so just aiming for the look over the actual performance.

Thanks and hope you don't mind me going oftopic in your thread like this.

Sounds like your technique is off somewhere.....you're using your chest to life the weight more than the arms.

Try a preacher bench......it will isolate the biceps.

For the triceps, lie face up on a bench and hold the weight vertically above your head. Then bend the arms to work the tricep.

Remember, technique is more important than weight, so start low and build it up. You'll be surprised at how little weight is required to work the muscles if they are lacking in size.

Good luck!

[catso]

triggersbroom said:

I know someone that lost some mass in his early 60's, and now has excess skin everywhere!

Like this; http://www.youtube.com/watch?v=lSzw5XyVQfY

[JDH1]

Pvapour said:

So, been training since I was15, early years were competitive bodybuilding then after 5 years leant toward health & fitness, so since I was in my early twenties I have pretty much kept the muscle gained in the early years & gained some CV / endurance.

Years have marched on & am now looking at 40 & starting to wonder if the Muscle I carry is detremental to my health, I know fat is more detremental but I am trying to gauge if it would be beneficial to my health if I lost some of the muscle I have.

I'm probably about 14% body fat so could do with loosing some of that too, 5'10 100kg to give you some idea BMI.

what are your thoughts?

Is it an unsafe combo for older age?

How would you best go about loosing the muscle so as not to end up all saggy?

Weird one for me as I have spent all my life gaining / retaining so quite a big turn around if I decide to do it.

I now reside in an environment where outdoor activities are much more atractive than the gym so no probs upping the cardio etc, swimming, biking, hiking, diving etc

Any pointers appreciated

If you're really only 14% bodyfat (have you had it measured?) at 100kg I wouldn't worry. However, if you want to reduce and not suffer any ill cosmetic effects, the answer is pretty obvious - you do it slowly. The skin stretches and contracts fine just as long as nothing dramatic is happening. The biggest problem will be psychological though.

[neil_bolton]

Pvapour said:

So, been training since I was15, early years were competitive bodybuilding then after 5 years leant toward health & fitness, so since I was in my early twenties I have pretty much kept the muscle gained in the early years & gained some CV / endurance.

Years have marched on & am now looking at 40 & starting to wonder if the Muscle I carry is detremental to my health, I know fat is more detremental but I am trying to gauge if it would be beneficial to my health if I lost some of the muscle I have.

I'm probably about 14% body fat so could do with loosing some of that too, 5'10 100kg to give you some idea BMI.

what are your thoughts?

Is it an unsafe combo for older age?

How would you best go about loosing the muscle so as not to end up all saggy?

Weird one for me as I have spent all my life gaining / retaining so quite a big turn around if I decide to do it.

I now reside in an environment where outdoor activities are much more atractive than the gym so no probs upping the cardio etc, swimming, biking, hiking, diving etc

Any pointers appreciated

You're just a fat knacker AICMFP

how's it going buddy, you know, apart from being a bit of a fat knacker?

p.s. endurance rules supreme when you're older: I've lost count of the elder riders and runners who look like nothing, but kick my arse up the hills...

[Pvapour]

tried higher reps lower weights etc for about a year or so but not allot changed TBO, attained more endurance & took bloody longer to train, cut down on protein intake & at the same time seperated carbs & protein, that worked quite well but only until my body worked out what I was doing then it stopped (like most training progress tools) could'nt think what else to switch too so went back to the old routine.

I enjoy all the outside stuff TBO & I feel the bulk I carry around stops me from doing more, my goal was to be able to run at 75% for 25 mins and then be able to bench 1.5 times my body weight for 6 reps, strange goal I know but not competing with others means I set these for myself.

Like Neil says, enduro is key as you get older, I am also getting my arse kicked on a daily basis along the Cote d'azur by guys that use zimmers to get on their bikes, these guys are inspirational to me as old folk and I want to line myself up for this old age result whilst I still can.

these old guys 70+ go up & down the bloody Alps at the week end, you would not believe their performance up these near impossible inclines, I am truly stunned & impressed, they are soooo m uch happier than the UK oldies, me want when older, oh

I know your saying do it slowly but how slowly? i'm not one for slow progress TBO, I dont mind taking a year to achieve it but anything longer........

What do you think about totally abstaining from the Gym & doing 2-3 hours of CV a day for 5 days spread across four or five disciplines?

The physiological side of not picking up weights I can deal with (not sure my wife will be able to ) if it achieves what I want.

Thai Chee, good call, would use it for warm up & cool down, its very popular down here also, not seen many big blokes doing it though pretty comfortable with not fitting in though

Neil - I thought you liked it up the arse? in which case just stay away from the hills? doing real good mate, you?

[maxrider]

Flippin' 'eck, some of you guys are making turning 40 out to be fking ancient.

47, been training since early 20's and still pretty much the same style of routine, just slight adjustments to diet (i.e. high protein just slight reduction in carbs/calories)

Why change because you think you ought to instead of listening to what your body tells you?

[deevlash]

isnt hulk hogan in his 50's now?

[Pvapour]

maxrider said:

Flippin' 'eck, some of you guys are making turning 40 out to be fking ancient.

47, been training since early 20's and still pretty much the same style of routine, just slight adjustments to diet (i.e. high protein just slight reduction in carbs/calories)

Why change because you think you ought to instead of listening to what your body tells you?

i dont think 40 is ancient at all, I'm fitter & stronger than when I was 20 TBO most of that is due to the fact that I planned for health in my 40s when I was 20 (subconciously) so just looking to do the same now for my 60s really, having seen what the elders are performing like down here as opposed to the UK, I think it might well be worth doing

Somewhere within your reasons for keeping with it (as you say you have) there must have been a long term health reason? do you not think you'll stick with it to the end?

I know I will be, well, as long as my health will let me

[ShadownINja]

maxrider said:

Flippin' 'eck, some of you guys are making turning 40 out to be fking ancient.

47, been training since early 20's and still pretty much the same style of routine, just slight adjustments to diet (i.e. high protein just slight reduction in carbs/calories)

Why change because you think you ought to instead of listening to what your body tells you?

Because some peoples' bodies tell them that KFC family buckets are good... http://www.thesun.co.uk/sol/homepage/news/article1...

[Pvapour]

Prometheus said:

I'm approaching that age myself, and have always kept myself fit and healthy with above average muscle mass. At present I can lift the same as I always have and I've always imagined that I would continue lifting what I can lift until I feel my body telling me it's too hard, or until I simply can't lift as much, at which time I'll still lift weights, just lighter ones as I age.

From what I've read although you do start to lose the explosive lift capability as you get older, pure strength can remain with you for a long time. I read of one chap in America, famous trainer, mate of Schwarzeneggars, who did his heaviest competitive lift at the age of 61.

As to health, I don't know. I can only think of the strain on your heart perhaps of running when heavy, but you can mitigate that also by using correct pacing.

Heart strain was my main concern, I know muscle itself is not unhealthy but your heart has the job of pumping all the blood round them which must test it somewhat. I think the lack of testosterone makes you less explosive works in tandem with your skeletal strength I guess so that you dont hurt yourself, body is clever like that.

Quite a few older guys in poer lifting still competing with guys half their age, so cant be all bad, still feel their life span will be shorter ultimately though.

Google Al beckles bodybuilder, think he was still competing on the olympia stage at 60, drug induced for sure but even so!

glad to hear another middle age lifer

Edited by Pvapour on Monday 9th March 16:47

[maxrider]

Pvapour said:

Somewhere within your reasons for keeping with it (as you say you have) there must have been a long term health reason? do you not think you'll stick with it to the end?

Not really health reasons, I was always a skinny bugger in my teens and hated the piss taking (from women as well as peers).

A mate got me into bodybuilding and I've never looked back, I'm not massive but well defined and quite muscular (think more Beckham than Swarzenegger) and it's become such a 4 times a week habit over the years that I'd just miss it too much, plus I don't think I'd know how to eat 'normally' any more

So, yep, will be sticking with it right to the bitter...

[Pvapour]

isee said:

No input to your question from me I amfraid
but have a question for you:
I am currently trying to gain some muscle at home.
I'v enever been a bodybuildier but having been obese all my life up until about 5 years ago I have extremely well defined legs and strangely enough.. pecs. I have no idea why I have such large pectorials but I can challenge my mrs' breast on size, with the differencce being mine consist about 80% of muscle.
Anyway, I am trying to build biceps and just bulkl up my arms and maybe shoulders a touch, but despite doing dumbell curls and all that, and forgoing anything that strains the pecs (apart from push ups) I am seeing even more definition and to my pecs and very little to my arms.

Could you recommend a nice step by step routine i can do at home with push up bars and dumbells that would bulk up the look of my arms? I am not worried about the actual strength too much so just aiming for the look over the actual performance.

Thanks and hope you don't mind me going oftopic in your thread like this.

dont mind at all, if home based & primarily concerned with Bis & Tris

Biceps - see if you can get a chin up bar fitted somewhere & concentrate on close grip chins (palms facing you) hands about 6 inches apart, pull up to the bar as many times without aid, then finish with what they call negative reps i.e have a chair nearby & push yourself to the top with little or no effort from your arms, then lower yourself under full body weight until fully stretched, do about 4-5 at the end of your normal failure set, should do the trick for your Bis.

Triceps - difficult at home, only thing that comes to mind are close grip press ups to failure should be quite easy if your chest is developed well, single arm press ups away from an upright wall is good also, hits a different head of the tricep, plus if you get strong enough, hand stand against a wall then with hands close together press your body weight up & down, bloody hard one that though (not many people could TBO)

stretching is really productive for any muscle growth so do some in between sets (but dont bounce on the stretch, keep a constant force to avoid tearing anything)

HTH

[Pvapour]

maxrider said:

Pvapour said:

Somewhere within your reasons for keeping with it (as you say you have) there must have been a long term health reason? do you not think you'll stick with it to the end?

Not really health reasons, I was always a skinny bugger in my teens and hated the piss taking (from women as well as peers).

A mate got me into bodybuilding and I've never looked back, I'm not massive but well defined and quite muscular (think more Beckham than Swarzenegger) and it's become such a 4 times a week habit over the years that I'd just miss it too much, plus I don't think I'd know how to eat 'normally' any more

So, yep, will be sticking with it right to the bitter...

I think insecurity is a big instigator in men & training (was for me) the habit keeps you going for sure but I am surprised that after all those years you dont find the health side of things a motivator

sometimes I wish I still had some of my young insecurities for the drive they gave me, flip side is that I find I have to be more mentally strong to compensate as I get older especially with all the time & wine on tap here.

Think the Beckham physique will be better suited to older age, hence my post, geet

Edited by Pvapour on Monday 9th March 17:09