Fitness and Diet

[EDGECRUSHER]

I've always been a person that watches what they eat and goes to the gym 3-5x a week, but it really ramped up within the past year. I know that men my age need to watch their health since we are at risks for heart attacks. Two of my friends actually died of heart attacks within the past 2 years and both were reasonably healthy.

Does anyone here struggle with their weight or having healthy habits? I'm more than happy to lay out diet and exercise plans if anyone wants. Reasonable stuff too, no one is training for Mr. Olympia here. Just trying to keep us all living longer so that we might have a small chance of seeing the Dolphins actually win the Superbowl.

[Dave Gray]

It comes and goes for me.

Right now, I'm at a pretty bad place.  I'm a thin person, in general, in terms of my frame, but I get a belly.  And right now, I have one.  I plan to straighten up here soon.  It's hard with kids, because while I don't have a problem disciplining myself, they're going to eat high starch foods, like macaroni and stuff and it's just not feasible to be cooking two dinners.

[Fau Teixeira]

I've been putting care into what i eat lately. I'm grounding my meals in either fruits or vegetables and then building protein on top of that. I'm not doing keto or anything fad-ish, just setting proper priorities nutritionally.

For example for breakfast today I had a banana and a greek yogurt. For dinner last night I made chef salads. My kid eats whatever I make, or he doesn't eat. It only took one meal for that lesson to be learned.

I haven't planned out a workout regimine yet, but i wanted to do some strength training even if I have to join a local gym for the equipment.

[EDGECRUSHER]

It comes and goes for me.

Right now, I'm at a pretty bad place.  I'm a thin person, in general, in terms of my frame, but I get a belly.  And right now, I have one.  I plan to straighten up here soon.  It's hard with kids, because while I don't have a problem disciplining myself, they're going to eat high starch foods, like macaroni and stuff and it's just not feasible to be cooking two dinners.

Walking is the best exercise for fat loss and it improves heart health greatly. Walking after dinner would help solve the issue. I understand about the two dinners thing, it's possible but unless you're training for something, it's nuts.

[EDGECRUSHER]

I've been putting care into what i eat lately. I'm grounding my meals in either fruits or vegetables and then building protein on top of that. I'm not doing keto or anything fad-ish, just setting proper priorities nutritionally.

For example for breakfast today I had a banana and a greek yogurt. For dinner last night I made chef salads. My kid eats whatever I make, or he doesn't eat. It only took one meal for that lesson to be learned.

I haven't planned out a workout regimine yet, but i wanted to do some strength training even if I have to join a local gym for the equipment.

Best gyms are usually Planet Fitness types due to their hours, price and it has what you need. Bench presses are for 20 year olds and Instagram, once you get older you just tear your joints apart. Dumbbells at PF go up to 75 pounds, only like 2% of the population of America go beyond that.

[Dave Gray]

Walking is the best exercise for fat loss and it improves heart health greatly. Walking after dinner would help solve the issue. I understand about the two dinners thing, it's possible but unless you're training for something, it's nuts.

You're right.  There's no reason I shouldn't be out walking.  I don't currently do it, though.

[EDGECRUSHER]

You're right.  There's no reason I shouldn't be out walking.  I don't currently do it, though.

If there's anything I've learned in the past year it's that you just have to do what you have to do. There's no magic answer even though we all want there to be. Tired? Do it. Busy? Do it. This goes for everything and it's an attitude that has helped me out a lot, because no one ever felt bad about getting things done.

[Spider-Dan]

I currently get about 8-10k steps/day at work, but I've put on about 10 pounds since the start of COVID, so I've started doing some more cardio about 3x a week.

[CF DolFan]

I've always been a person that watches what they eat and goes to the gym 3-5x a week, but it really ramped up within the past year. I know that men my age need to watch their health since we are at risks for heart attacks. Two of my friends actually died of heart attacks within the past 2 years and both were reasonably healthy.

Does anyone here struggle with their weight or having healthy habits? I'm more than happy to lay out diet and exercise plans if anyone wants. Reasonable stuff too, no one is training for Mr. Olympia here. Just trying to keep us all living longer so that we might have a small chance of seeing the Dolphins actually win the Superbowl.

I fluctuate depending on my gym schedule. In the last couple of years it has been crap. I had a pretty bad case of Covid, rotator cuff surgery, and then knee surgery.  Right now I'm trying to get back into some kind of decent shape.

I am a moderator on a FB page for my high school where we have 4 years of classes on there. It's like 1,700 people or something. anyway ... not only I have very close friends and relatives who who have passed away early over the last year but a ton of classmates. I don't know if it's always been this was but from personal experience I can say it's crazy how often it is happening to us 50 somethings.

[EDGECRUSHER]

I currently get about 8-10k steps/day at work, but I've put on about 10 pounds since the start of COVID, so I've started doing some more cardio about 3x a week.

Intermittent fasting helps a lot for fat loss as well as gut health. Nothing extreme like not etaing for 24 hours, but sticking to a 16/8 schedule where you only eat for 8 hours a day and the rest you fast. Gives your body time to digest plus it simplifies things. You can pick any 8 hours that work best for your schedule as long as they are the same 8 hours daily.

[Pats2006]

I've always been a person that watches what they eat and goes to the gym 3-5x a week, but it really ramped up within the past year. I know that men my age need to watch their health since we are at risks for heart attacks. Two of my friends actually died of heart attacks within the past 2 years and both were reasonably healthy.

Does anyone here struggle with their weight or having healthy habits? I'm more than happy to lay out diet and exercise plans if anyone wants. Reasonable stuff too, no one is training for Mr. Olympia here. Just trying to keep us all living longer so that we might have a small chance of seeing the Dolphins actually win the Superbowl.

I just got back into the gym after 5 years off due to life and injuries. I'm 41 as of yesterday. Doesn't get any easier with age. Currently going 4x a week.

[pondwater]

I'm not doing keto or anything fad-ish,

That's what I said until. Don't knock it until you try it. Keto works better for me. My energy is better because I don't have rising and falling glucose and insulin. My bad lower back doesn't flair up as much. I don't crave carbs, I sleep better, and my skin seems to be better. Shit, I just feel better all the way around.

Walking is the best exercise for fat loss and it improves heart health greatly. Walking after dinner would help solve the issue. I understand about the two dinners thing, it's possible but unless you're training for something, it's nuts.

I would suggest you monitor your heart rate if you're walking in order to keep it in a target zone for your age. Not all walking is the same. Walking is better than nothing. But if you're just leisurely strolling along like like you do when you walk out to get your mail. Yeah, that ain't gonna cut it bro.

Best gyms are usually Planet Fitness types due to their hours, price and it has what you need. Bench presses are for 20 year olds and Instagram, once you get older you just tear your joints apart. Dumbbells at PF go up to 75 pounds, only like 2% of the population of America go beyond that.

To each is own and with all due respect, but Planet Fitness sucked ass 100% of the time I've ever been in one. My recommendation would be to get a good multi use adjustable bench and some adjustable dumbbells that go to 80-100 lbs each. That's all you really need. A pull up bar and a few different weight exercise bands are useful also.

Bench press is a staple compound movement that is useful for anyone of any age. I guess that I'm in the top 2% of Americans because I'm almost 51 years old and bench press 2-3 times a week, 4 sets of 8-10, with a 80-85 lb dumbbell in each hand. And that's not even heavy. As you get older you lower the weight and add sets or reps. 

If there's anything I've learned in the past year it's that you just have to do what you have to do. There's no magic answer even though we all want there to be. Tired? Do it. Busy? Do it. This goes for everything and it's an attitude that has helped me out a lot, because no one ever felt bad about getting things done.

100% this. I don't want to get up in the morning and workout. But I just do it. In the end, it may not make me live any longer. But at least I made an effort. And as a bonus it makes me feel better about myself mentally and makes me feel better physically. Time's ticking fellas, death day is coming. Use your time accordingly...

Intermittent fasting helps a lot for fat loss as well as gut health. Nothing extreme like not etaing for 24 hours, but sticking to a 16/8 schedule where you only eat for 8 hours a day and the rest you fast. Gives your body time to digest plus it simplifies things. You can pick any 8 hours that work best for your schedule as long as they are the same 8 hours daily.

I actually liked 20/4 the best. It works even better along with keto.

[EDGECRUSHER]

^^^

I go harder in the gym than the advice I am giving, I just believe in being practical and honest. Most people our age (probably 30-50s in this group) aren't going to do a strong bench press or go to the gym at 6 AM 5x a week for heavy lifting. However, they will walk more and maybe do some fasting to improve diet and gut health. If they fall in love with it, more than happy to show them the iron.

[Fau Teixeira]

I've tried Keto and while yes, there are benefits, I don't have a blood sugar problem .. i don't get jittery on a normal diet. I do have an acid problem and the fat content of keto diets wrecks my stomach. I get heartburn pretty bad, so a more controlled diet with higher fiber and not keto levels of fat works better for me.

[CF DolFan]

To each is own and with all due respect, but Planet Fitness sucked ass 100% of the time I've ever been in one. My recommendation would be to get a good multi use adjustable bench and some adjustable dumbbells that go to 80-100 lbs each. That's all you really need. A pull up bar and a few different weight exercise bands are useful also.

Bench press is a staple compound movement that is useful for anyone of any age. I guess that I'm in the top 2% of Americans because I'm almost 51 years old and bench press 2-3 times a week, 4 sets of 8-10, with a 80-85 lb dumbbell in each hand. And that's not even heavy. As you get older you lower the weight and add sets or reps. 
100% this. I don't want to get up in the morning and workout. But I just do it. In the end, it may not make me live any longer. But at least I made an effort. And as a bonus it makes me feel better about myself mentally and makes me feel better physically. Time's ticking fellas, death day is coming. Use your time accordingly...
I actually liked 20/4 the best. It works even better along with keto.

Lol .... I wouldn't knock Planet Fitness. I used to bench 465 so I know a little bit about free weights and can tell you I get a pretty good workout at Planet Fitness these days. It's different then the old days but still can be pretty brutal. It really doesn't matter if you are lifting heavy or like you said lower weights and higher reps you will get  good work out. I don't care what you lift a person can get absolutely worn out using nothing but 225lb to bench or squat and 50lb dumbells a long as you are working to failure.

I quit lifting heavy a while ago due to shoulder issues and found that using the machine to bench along with a few sets with the 75lbs dumbells work just as good as benching 315 and usuing 100lb dumbells and it doesn't hurt my 53 year old body bear as much.  

My bloood pressure is pretty bad so I've actually been forced into doing more cardio. That's something I've always hated (and avoided) but after a few months it's starting to seem kind of normal. The stair climber and the rowing machine are really all I need but I also do a little treadmill and eliptical.