Fitness industry lies and how to get healthy in middle age..
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- Опубликовано: 8 сен 2024
- Dont think you cannot get into great shape in middle age. here I detail some of the biggest lies ..
A few people asked about my training and diet regimen. I thought, why not make a post. Background, ex Powerlifter and Amateur fighter, was in great shape. Then got injured and got lazy and fat. I went up to a 40" waist. I am 46. Now down to a 30" waist and visible abs. Started training and diet in Jan 22. I am not genetically gifted. I do not sell my time as a PT or a nutritionist so I have no financial gain from this post. My only interest is to let other middle aged people know they can achieve decent fitness and aesthetic goals.
Diet (70% of the aesthetic equation)
Breakfast: 3 walnuts, 3 brazil nuts, 3 omega oil caps, 2 x vit c 500mg, 1 x multi vit, 2 x vit D.
50g whole oats, handful raisins, 1 teaspoon of cinnamon, 2 tbsp milled flax seed, 2 tbsp chia seed, 1 teaspoon matcha green tea. add water, heat until thick then add 1 scoop whey protein (I use Banoffee flavour, so good!)
Meal 2: 100g lean meat pan fried in olive oil, seasoned with chilli, cumin, smoked paprika, garlic powder. Drain fat. Served with Salad leaves, grated carrot, beetroot, 1 tbspn olive oil, and 1 tbspn apple cider vinegar.
Meal 3 same as 2.
Train evening.
Post training shake 30g powdered oats and 1 scoop whey protein.
Meal 3 30 mins after shake, 3 egg omlette seasoned as per meal 2. Balsamic vinegar drizzle.
Cardio 30 mins
Before bed 1/2 cup greek 0% fat yoghurt mixed with 1 scoop whey protein. served with handful of grapes and strawberries.
No Alcohol, no sugary drinks. Diet soda and water only. On a Friday I swap out my evening meal for a cheat meal of burger+chips+dessert. No post workout shake on days I dont lift weights
Training Split weights 5 x a week. All sets to failure. Enough weight to hit between 8-12 reps before failing.
Day 1 back
deadlifts warmup set then 3 x working sets
DB Rows as above
Chins 4 sets to fail
pulldowns 3 working sets
Day 2 Chest + abs
Bench 1 x warmup then 3 x working sets
DB Flies as above
incline bench 3 x working sets
cable flies 3 x working sets
3 x hanging leg raises
3 x cable crunches kneeling
Day 3 rest (still do 30 mins cardio every eve though, go hard!)
Day 4 Arms
DB curls 1 x warmup 3 x working sets
weighted dips as above
barbell curls on preacher bench 3 x working sets
cable tricep pushdowns x 3 sets
finish with single arm cable curls and tricep pushdowns alternate x 3 sets each
Day 5 legs + abs
front squats 1 x warmup 3 x working sets
leg press machine 3 x working sets
ham curl machine as above
front raise machine as above
calf raises as above
Abs same as day 2
Day 6 Shoulders
over head DB press 1 x warmup 3 x working sets
lateral side raises as above
rear delt flies as above
Barbell upright rows as above
Cable front raises 3 x working sets
Day 7 rest!
Cardio every day though!!
Vary the excercises with other similar ones once you get used to it. Concentrate on good form and feeling the muscle working. The mind muscle connection is a big deal.
I use these whey proteins
UK - amzn.to/3XaaT3R
US - amzn.to/3iBiTLW
and these carbs for post workout shake
UK - amzn.to/3XcOp1Z
US - amzn.to/3QDbhFn
Shoot any questions in the comments..
Shout out to @anytimefitnesslincoln8305 for being a great gym!
#fitness #supplements #health #middleage #fitat40 #abs #muscle #sport #lies #truth #pt #determination #progress #effort #fatlossjourney #fatloss #diet #nutrition #protein #wheyprotein #bodyfat
From a bodybuilder, I can only say I’m impressed by the amount of knowledge and meticulousness. Correct and useful information. Thank you!
I appreciate that!
You're in great shape! 57 year old female gym junkie myself! Sadly, fit females are perceived as stupid bimbos. That is so frustrating! When I leave the gym, I go home, shower, and go to work as a nurse for 10-12 hours. Keep up the good work!
Great job! Thanks for watching and thanks for the great job you do as a nurse. I think males get similar stigma. People think they are narcissistic playboy types. Im just here trying not to die young!! Thanks again and have a great day!
It’s funny that females who are regularly exercise are perceived as stupid when they clearly have the brains to take care of themselves. I’d imagine most people who think gym junkies are stupid are probably overweight, lazy and stupid.
@@MichaelB2L I prefer to have brains AND gains. Sadly, nurses are some of the most unfit people I know. I get a lot of shade for my "shape" even from other medical personnel. They think I eat like a rabbit and live at the gym while I'm clearly at work every day cramming in huge healthy meals between patients. They are blind to what actually works.
Not for every one.😊
I don’t know anyone who sees fit people as bimbos.
Thank you, it's true how we start to feel at middle age that this is sometimes an excuse. Eating clean and lifting weight consistently for 4 years here. No six pack yet but I'm healthy and I can eat heaps. I feel fantastic and today I even did a forward flip on the trampoline with my kid. Doesn't sound like much but that feels like an achievement at 46
Thanks SCC. Congrats on your fitness journey, that is awesome! I think the 6 pack thing is personal preference aesthetically. It doesnt really denote any health aspect. Plenty of people much fitter than me who dont have abs displayed. You have to weigh the desired aesthetic against your food intake preference. Nice one on the front flip!!
Well done mate, everything that you get to enjoy with your kid is the best reward of all.
I'm almost 50 , am a former Federal LEO, and have been going to the gym for years. Thank you for putting content out there like this solely out of the goodness of your heart. A lot of people are led astray by the fitness industry and need help. People like you are what make the world a better place. Keep up the good work!
Thanks
I went from 230 to 177 at present from dropping sugar, lowering carbs and processed foods. I eat clean and beef and chicken and many many foods but make them myself and don't really buy packaged foods from stores. I'm low bodyfat and have kept it that way for a while now. I found what works and will continue to stay as healthy as possible at 50.
I'm at 207 from 230 on keto but im now adding carbs to stop the loss and maintain I'm on hrt so my muscle are cutting pretty well
how long did it take you to lose the weight?
@dougcarter Great job Doug! Do you have any videos discussing your journey or what has worked for you?
Did you drop sugar totally or just things like candy and snacks
@@joshh8833 I dropped sugar for quite a while till I was where I wanted to be. Now I'm not saying I'm jumped directly to eating candy and cake after but I did allow myself a few cheat type foods after 😉
In a nutshell. It took me over 20 years to figure all this out. Im 45 and now in the best shape of my life. It's great how you've explained it all so well. Wish I'd seen it 20 years ago lol.
I'm so glad I found your channel, iv been suicidal iv been an addict since I was 16 when I picked up herion. I cleaned myself up and got in to recovery and started hitting the gym got super strong good muscle. My job was physical working in security. But 5 years ago I relapsed and very quickly my physical and mental health got bad quickly. I had to have sn operation to save my leg from amputation. I felt so ashamed of myself I started isolation and iv been bed bound for 5 years now. But iv seed your channel and its giving me a kick up the ass. Iv asked my brother for help he's still in great shape his boys a all fighting and training. I kno being around positive people I can get fit and good muscle tone. And your right if you train right and look good in 6 months. Iv subed to your channel and will be watching. Ps I'm 44 and it's time to do the dance again lol thanks. 😊
Great to hear bud. Good luck!!
Thank you so much for your straight out no bs proper information. I'm a 49 yr old woman. Thank you for giving me hope and direction. Much love to you.
I am very pleased you found it useful. Have a fantastic day Natalee!
@@thatgearguy absolutely! I respect & admire the fact that you are willing to help others so generously with no gain for yourself other than knowing you are impacting & influencing others is such a positive way. Credit where it’s due. 😊 Have a great day too 😘
I'm a 62 year old female and have worked out since my teenage years. At 59 I joined a high impact Zumba class late and SMOKED ALL the the 20 and 30 year old ladies in class. When class was over the instructor thanked me for joining the class and bringing so much energy to the class because they were trying to keep up with me, so sad. I'm a landlord and my workers don't think twice about asking me to help lift something heavy. I always thought eating a bunch of rabbit food was bs, because there was NO WAY I could carry 50-60 pounds of top soil or concrete eating a salad. Financially I could hire someone to do what I do, but why on earth would I pay them to have all that fun🤣🤣🤣🤣🤣
That is awesome to hear Mica!! Stay strong!!!
Donald Trump like
Ive got the same problem, got injured during kickboxing classes, I remember thinking something like "in a month or so, I will be training again, lets enjoy pizza and other snacks for a while now." Anyway my injury was bad, healing took way longer than I anticipated, while my diet got worse and worse to the point I didnt care to about it at all. Gained 15 kgs in no time.
Now I am slowly training at home again and taking care of my diet. My injured knee still holds me back when doing lunges or squads, but its getting stronger now.
My 17 son hits the gym for hours at a time and im always telling him he doesn't need to be there that long. I suspect he might be trying to hit the heaviest weights too. He never listens to me so I'm going to show him this. You will.probably have more influence 😄
Let him do what he wants. As long as he's being safe. It's absolutely ok to spend 4 hours at his age, but he should get enough calories for that as well.
Also he must get his school work done.
Your son is talking to girls, leave him be unless he's doing something wrong 😅
Just feed him shed loads of protein and keep telling him he looking good and getting bigger, stay off the juice !
I'm 38 and I have recently started my fitness journey. Been overweight pretty much all my life, not drastically, but never been fit or happy with my appearance. Although I dabbled in training when I was young and I've been pretty sporty playing rugby in my teens and 20s, I've always struggled with the balance between diet and fitness.
In Sept I had ballooned to 230lbs at a height of 5'8", so I decided to get a health and nutrition coach. Through pretty much doing exactly what you have said in this video 5 days weight training 30mins cardio daily I've dropped 30lbs and I have another 30lbs in my sights to go before start to build muscle and add calories. I've fallen down the RUclips misinformation rabbit hole of late and your video is so refreshing as it's given me the faith that I am actually on the right path and I need to just keep going. I am the person who has done the fad diets and ended up heavier than when I started because they were quick fixes and didn't give me the tools I needed to sustain a healthy weight and lifestyle moving forward.
I can speak from experience to what you say because I have been depressed, demotivated and frustrated with how I look. It affected me and everyone around me because I looked to blame everyone else for why I felt the way I did instead of looking at the reason I was feeling that way and taking action. I now love to go to the gym and train where as before I couldn't stomach it because of poor self-perception. Im amazed at how different I feel by just taking care of myself. Health and fitness isn't something that should have an end goal ......I'm hoping to make this a way of life and continue to improve and build upon what I have achieved. But most importantly not tear myself down because it's not happening fast enough or allowing all the marketing BS to cloud what is a healthy approach to maintaining healthy body and mind. Thanks for a refreshingly honest video.
Love this comment. Your nailing it bro!
Finally, a guy my age preaching truth and giving actual, usable advice. Cheers, Mate. Knew you were worth listening to just by your hat. Thank you.
Haha the hat comment killed me dude!! Glad you enjoyed it!!
Also, the once a weak 'cheat meal' can work for some. It works for you. But it can also turn into a 'cheat day' rather than a 'cheat meal' for some of us who have binge eating tendencies. it's like if you're a recovering alcoholic and allowing yourself to get drunk once per week, it's easy to backslide into old habits. Jeff Cavalier of Athlean-X has one cheat meal a year, which is a slice of cake. That's it. Different strokes for different folks.
Jeff is a liar. You can eat anything, just do exercise and cardio. Don't overeat too many times.
Honestly, hand on heart, one of the best and honest vids I’ve ever watched on YT. So much BS and mis-direction out there, refreshing to hear your take and will take it on board. I’m 44 so a lot of what you said hit home. Thank you for taking the time to throw this out the community, was well thought out and had superb structure.
Thanks, comments like these are why I put it out there! Great to hear!!!
This just happened to come across my recommended and I'm super happy it did. This is a great example of what non corporate funded nonsense looks like for fitness. I really personally appreciate you including your diet and workouts for where you have seen improvements. Great stuff, and ill certainly stick around for more.
Thanks bud, I really appreciate the comment. I will do more on this subject as it has proven popular. I might do a breakdown on foods people assume are healthy and one on different supplements. See how they are received. Have a great day!!
Lucked on your video, what an honest description, train 5 days a week and can't get lean at all , so I'm gonna try your diet and training I'm in late 50,s and believe I can do it, you've given me a new determination 👌
@@letsdothis9996 You can absolutely do it. Its 70% diet. Buy plenty of plastic storage tubs and get cooking!!
Thanks for your help,yep ill buy them today, I was scared of carbs in any form even got down to one meal a day with no changes, so let's try and see, thanks again, starting this morning I've got oats in the cupboard (never opened) 😀
Once again I thank you for your time and effort in sharing your knowledge, experience and encouragement, on how to live a healthy lifestyle. 🙂
I also have cruciferous leafy greens, and at least one clove of garlic a day, it is amazing. ✌️👍
5.11 best of the best. Diet + fitness with no smoking and alcohol = good mind and body levels. I'm 58 years old. Try to keeping this simple rules. My fitness level is 47 year old and proud of that.
I’m 40, 243 pounds and just started carnivore and working out 5 days a week on my tonal and some small free weight work at home. Started Monday and down 4 lbs and full of energy. Trying to get to 175-180 at 10-15% bf from the mid 30some % bf I am now. My goal is by June 3. My 41st birthday
Great goal to set and sounds like you are smashing it already. Keep leaving comments in future vids as I would love to hear how it goes! Have a great day bud!
The fitness industry is a racket. I’m 60 and don’t do PED’s or supplements. CONSISTENCY & INTENSITY.
💪🏽💪🏽💯💯💯
Nice video. You've got it. Added sugar, no, cook your own food. Lean towards protein. Lift, walk,/run, etc...good regimen. I.m 59 and happy to be here. I'd add exercise the grey cells as well and read. Well done!!! I think I'll subscribe.
Great video, such sound advice. You may have blown your chance at some sponsorship. But I commend you for opening people's eyes to the diet companies, clearly ripping people off. I am 62 year's old with the belly problem, I will be following your advice. Cheers and thanks again
Steve.
Thx Steve glad you got some inspiration!
Subscribed today.
Very late to add a comment, but wanted to say how informative and inspiring this video is.
I’m trying to get into better shape at 52 and it’s the discipline of what I eat and drink that is definitely the main issue.
I go to the gym 5 times a week, but perhaps focussing on the wrong exercises. Mostly HIIT type classes.
Thank you for sharing the diet and fitness regime. It’s re-inspired me to sort my diet and fine tune my exercise of choice. Thank you.
A pleasure bud, glad you enjoyed the content!!
high volume low calorie food, that is what I do, I'm 45 and have 10% body fat. 6 days a week train, 3 weights and 3 boxing. spot mate with everything in my book. great video
Unfreaking unbelievable GREAT GREAT TRUE REALISTIC ADVICE...TO THE LETTER!!!THANK YOU..KEEP IT UP!!
I appreciate that!
@ 60. Lumbar injury back in my 30s too, but walking & swimming got me back in the gym. Strong legs & free weights 4x/wk. are my key to health 💪
Thank you very much sir. This is very inspiring. This is what needs to be heard in the fitness realm. Unfortunately, it won't be because it does not sell. Please more diet, exercise, and nutritional videos. We need to hear from guys like you who people like me can relate to!
New subscriber from Texas. Thank you. I appreciate your pace, candor, and thoroughness. It shows you care. Well done.
Brilliant, honest lucid advice mate cheers. I'm 51, two boys and used to exercise a lot. I still walk a lot, but I'm getting back into Kettlebells. Good to see some honesty in the fitness industry for a change. I see so many juice heads on Social media promoting bs products. Keep up the good work.
As a woman I found this video absolutely point on the truth!!
Thanks for watching Marina! It is great to have some female input here! Have a fantastic day!!
Rock Solid advice ~ thanks so much for succinctly compiling.
Great video and great advice!! I'm right there with you. Been about 230 lbs for years and years and years (Mid 40s). This past summer I just decided to cut out exces junk food. Lost a few pounds over a month and that was enough motivation to go full bore with loosing weight and getting in shape. Started using a calorie/macro counter app to keep a calorie budget and started working out 3-4 days per week (upper lower split) with 20-30 minutes of cardio after. I'm now down to 190 lbs 6 months later and am still going strong. Eating more whole foods, adding weigh protein powder to keep my protein intake up around 160g/day, but still allowing myself a little treat every now and then. No foods are off limits, but foods high in calories and low in nutrition are kept to a minimum. I haven't looked this good since my early twenties.
Glad I found this channel, you’re an interesting bloke with a lot to say but not big headed in the slightest. Great content on your channel mate, all the best to you
@@tylerdurden4289 Thanks and glad you like the content. Love the @ BTW! 80s version was the best..
64, saw you today thought I would join and see if I can gain some motivation. I have the desire. Let’s see how this goes. I have been thinking about a whole foods plant based diet. My struggle is I’ve had bariatric surgery and getting enough protein without having to consume large amounts of food. The more I can learn through this journey the better off I’ll be.
I did a plant based diet post injury. I bought into the whole healing/plants movement. It did nothing to heal me and I lost a lot of muscle tissue! It can be done but as you say it involves the digestion of very large volume to get the protein values up there. I couldnt deal with consuming that much plant matter and nobody in my vicinity would have appreciated the gas by product!!
I agree the "bad" food is processed food. It goes together with what you said about us having more time than we think. Time spent watching shorts could be spent cooking whole foods.
How is this not viral? A video every gymbro should see
Thanks bud, really appreciate the support!
because it all makes sense. People want to be lied to hun...
@@kwameadams1140 That is very true. The reason all these crazy supplement and easy fat loss programs sell is because they provide what people want to hear, not what actually works..
Too many people want the chest code or magic pill unfortunately.
Great video, I'm nearly 52 & I follow a diet & exercise regime similar to yours. Everything you say is correct, it ends up being a way of life.
Thanks for the great idea at 36:10. I've started mixing yogurt and casein as my late night snack. Casein is a little hard for me to get enthusiastic about, but now I look forward to my yogurt with something for flavor.
No problem bud. Glad it was useful!! Stawberry casein and natural yoghurt with a few red grapes or strawberries is the bomb!
Well done. I struggle to get back in shape. This was inspirational. Respect. Thank you. Stay healthy.
I’m new to your channel and enjoying your vids. There’s a lot of research on effective weight training. What’s important to know for us older gym rats is that you don’t need to train to failure. You get 99% of the benefits leaving 1 or 2 reps in the tank… BUT you get a much greater reduced risk of injury and much faster recovery when you train just short of failure.
I’m 49 years old shortly. I trained seriously and took my nutrition just as seriously all of my adult life up until 10 years ago. For the last 10 years, I have done zip. I’ve got a fat belly and a pair of tits. At first I told myself, “I’ll start soon, I’ll start soon”, then I stopped lying to myself and accepted that I’d probably never be in shape again. That was until I watched this video a couple of weeks ago and got my 5hit together. I’ve joined a very serious hard-core gym where the health/fitness/bodybuilding lifestyle is the norm. My diet is clean again and my alcohol intake is down from around 36 units a week, to 2 cans at the weekend (that’s my treat). Thanks for these great videos, Paul.
@@DS-kg4do That is so awesome to hear and exactly the reason I made the video. I am so pleased it has helped a few people find their own motivation. That makes the channel worthwhile to me alone. Congrats on your new path and keep us updated!
@@thatgearguy Will do. Thanks for your reply and thanks again for the video💪.
I feel ya man, on the excuses. I work 103hrs at a machining shop some weeks, and since i don't have time to get to the gym i bought equipment for home so i have no excuses. If you really want something you make it happen, if you base success on convincing others why you can't you have no business talking about it to begin with. Keep up the great content, brother!
Thanks man and damn you are putting some work in bro!
@@thatgearguy No rest for the wicked brother, i like the grind!
Most people will listen to your video in think about time well done. The truth and people like me would love to see your training how you do your training workouts and a bit more into your diet. If not thanks for this video and cheers for telling the truth.💪👍
The unbiased nature of the video is where the real value is. Decent.
Thanks for the comment. Appreciated!
Great video mate and well done on your achievement.
Really appreciate how you wrote everything out for us too, god bless and wish u all the best for the future
Much appreciated!
Great video Sir! I'm a personal trainer and I agree 100% with you. Thanks for telling the truth. I lost over 100 pounds and kept if off 17 years ago so I back everything you're saying. I'll be sharing your video.
Thx Buddy! Really glad you liked it!!
Spot on bro' 100% honest knowlage for us all . Boom . Another proud moment ❤
I like it. I agree with you, it’s all about consistency. I usually train 5 days a week but I can attest that you can’t out train a crap diet. I work in the law enforcement business so I can relate to needing to be in fighting shape at all times. Great work brother.
Thanks for your service. You are 100% right on the diet. The gyms are full of people who wonder why they dont get results. Its 70% about diet, the training is the easy/fun part!!
I agree with the other positive comments on here. THANK YOU for being so honest and doing this out of the goodness of your heart (not financial gain). You're a good dude. The world needs more people like you.
Thank you!
Well done. You've re inspired me to sort myself out after a few weeks out of the gym, daily drinking and lack of motivation. Cheers 👍
agreed. I decided to do the same thing June of 21. I have a similar background as far as past fitness and injuries. I haven't lost all the weight yet as I have been focusing on gaining muscle. I'm 6'4" so I want to fill my frame out a bit more before I cut the fat. I'm not excessively overweight, just need to lose about 40 lbs. Did a mini cut about 9 months ago and lost 20 lbs so I know it's possible. So far I've gained about 30 lbs of muscle/ water so I'm extremely happy with where I'm at. Thanks for making the video and challenging the narrative.
Superb video. I have taken loads away that I am going to use. Thanks.
Thanks for the vid, a lot of what you say is relatable to myself, I was a bit of a mess in 2020, overweight and very unfit I watched some good vids on youtube which got me thinking and started taking action, I cleaned my diet up and immediately got results, I also do fasting and the gym at least 3 times a week, I follow another youtuber who honestly changed my life, I dont want to hijack your thread so let me know if you dont mind me naming him. I think the basic rules to follow are sugar and processed carbs are absolute poison and resistance training is the way forward especially as you get older.
Thanks, enjoyed your video.. being an “ older guy” I appreciate you sharing your thoughts.. staying in shape when you’re 30 is no big deal. Banging on the door of 60 is a different story.. ha ha.. appreciate ya, be well.
Good for you! I hope that I can do it this time for good. Make the full commitment of changing my lifestyle. 31 years old and already had a scare.
You can do it!
My #1 advice. Buy a sea kayak and use it as many times as possible during the week. With correct technique you will annihilate stubborn fat around the lower abdomen and develop a strong core.
Thank you for sharing your experience special for over 40 years who look to get healthy and in shape
This is a great video! The man knows his Chit!
Thanks!
Very inspirational, thanks.
Glad you enjoyed it!
Great job. 69 year old natural carnivore bodybuilder here. My videos shows that even old people can be in great shape. Strength is the key from getting elderly. I never had a trainer in 46 years of resistance training. If you don't challenge yourself you can't grow. I agree with everything you said. I think sugar is just as bad for you as cigarettes are. Just cutting out all types of sugar will make an amazing difference. A 45 minute walk 4 times a week will take you a long way toward your goal.
I tried all the meals walking around with Tupperware all the time pre-workout intra-workout blah blah blah never work basically what got me looking the best was doing a high intensity short workouts to just eat steak eggs little bit of sweet potato keep it clean keep it simple
Great, honest, intelligent & Informative video. Thank you, and congratulations on your success! 👌🏾
This guy is a breath of fresh air! Keep making vids. Only thing I would say is please create chapters :D
Good idea
Please make sure you have K2 with your D3 if consuming 4,000iu per day or higher. K2 helps with calcium distribution in the right areas.
thanks so much for making this video! I am just starting myself, I switched to a carnivore diet, and I surf for two hours daily here in Hawaii. So far I have lost 6 pounds since the New Year's. I want to get abs myself, but didn't think that it was possible for middle aged men! I am 56 years old, and I think that I can get abs myself in 6 months to a year. This is the year I change everything.
It can definitely be done and you will do it bud :)
@@thatgearguy thanks so much, and yes I will do it! Can I ask what DB stands for in your training?
@@barrjohnmProbably dumbbell. 🙂
I’m 45 years old and this past year I got lazy and been eating drinking what I wanted. Wasn’t a good look 😂. Now I’m getting back at it myself. This video was helpful thanks
Go for it!
@@thatgearguy getting after it 💪🏻💪🏻
Late arrival here... 17:30 about waking up and feeling amazing... NO! I'm 39 with Tourette's and bad arthritis. I HURT! But I will say I feel 100 times better after my morning work out at 5:00 am. It helps loosen up my muscles, especially my low back which is the worst in the morning. I've never been a real morning person but just do it! Go to the gym before work. You will feel better all day, mentally AND physically!
Agree and well done for going. Most people would use arthritus as a reason NOT to gp...
I've been on a keto diet for about 25 years and it's worked very well for me but I am a sugar addict and I have binges sometimes and it really sets me back. Interesting what you say about target in certain areas in the gym I'm going to try. I started the gym again about 6 weeks ago after some setbacks and it's going well I don't smoke drink or take drugs so there's already an advantage there. I'm about 11 stone 5 at the moment I'm 60 years old
Hi Billy, good to hear you are hitting the gym. I run a low carb diet and I have run keto before. I find I have to be very strict if I cheat with carbs. I have a large bar of chocolate on a friday. I make sure I have no more in the house than that. Otherwise I would be tempted to binge!!
This covers pretty much all you need to know! Great tape
Was practicing BJJ, few years back, during one practice herniated a lower disk, in my back, pressed on right leg sciatic nerve, worst pain I ever felt, took a full year to clear up. I really like grappling, BJJ and wrestling, but stepped away, focused more on standup, defense, like boxing, best decision for me, in my late 50's still lifting weights, hiking with heavy pack, pain free.
Thanks for sharing what worked for you, and kudos for that and your own commitment and motivation in following through on your plan. Seems pretty sound dietary advice for most, when I went low carb I quickly noticed my joint mobility improved, my GP put that down to reduction in inflammation- which will also help cardio health. Recovery from exercise is such a thing, I'm increasingly thinking it might be more important than the exercise itself, I'm older than you and been trying HIT at home- slow movement under load to momentary muscle failure/ loss of form every 5-8 days, plus stretching & resisted movement and isometrics, which has certainly improved strength and stability but recovery quickly showed as key there. Now to pick the diet and pattern back up after a few months of no/low intensity due to illnesses and holiday indulgence.
Wow! Love your honesty. If this isn’t motivation I don’t know what is.
Love your story and advice this has definitely given me motivation at the age of 39 to carry on with my weight loss journey. After many failed attempts !!! Thank you 🙌🏼
I'm 57, l don't squat ,deadlift or row because injuries over the years prevent it. Young people swear by those exercises but once you're " old", lol, l feel those are the worst things you can do to get in shape because the likelihood of injury is too great. As we age, it takes 3-4 times the amount of time to heal as it used to, not worth it.
Water aerobics burns calories and low impact.
I'm surprised your meal is that small. I lived with a bunch of big, strong men for years, and have no concept of how much a small, albeit muscular 5''3 woman like me is supposed to eat. I have been jojoing around a 7 kilos range for years. I guess I'll try eating slightly smaller meals, instead of eating all or nothing.
Thank you very much for this, your seem genuine.
Great advice. Thanks for sharing this. I'm in my 50s now and ready to hit it and get me into breeding stud shape. I've been looking for this exact advice, you're a badass!
Nice job, dude -- both in your results and in your explanations. Much of your personal history mirrors my own so I can relate to it. I just subscribed and look forward to insights in your future content.
Thanks Fill, really glad you liked the content!
Good ole muscle memory nice work getting closer to where you were at physically especially for your age bracket.
Great post! You explained what I tried to others. Tired but keyed in. Others refused to stick to it and falloff because of being uncomfortable. It becomes less and less uncomfortable as you go. Age is only a number... We have to pay attention to lol
Good stuff. Cheers.
Thanks for your realistic take on fitness.
Thanks for keeping it real
A lot of great advice for those older. I'm 59 and have been working out since I have been able to run. I do work my whole body every other day and have a rest day or just cardio low-impact cycling or elliptical. I don't push myself to the point I hurt on occasion I do, but I'm at the ideal weight 10% body fat so I don't need to hurt that just means I'm building muscle and more muscle is not my objective just maintenance and cardio but also flexibility. I don't do hard, high-intensity cardio it only burns more glycogen than body fat elevated and longer duration I find is more beneficial. I want my energy levels to be higher, which comes through reducing body fat but maintaining that ability to have energy when I need it. I do not want to ache every day and don't need to ache to feel good about myself. Diet is the most crucial and the hardest part of maintaining optimal rights and fitness. I do like everyone else put on a couple of pounds to a degree but my abs are the only gauge and motivation I need to push myself to get back to my ideal level. I don't have breakfast and train after facing before I eat it cleans the system and reduces insulin spikes. I do eat a protein shake that gives me 60% of my daily protein I do add super greens which has 20 odd vege and fruit mix as well as flax as a fiber source Eggs and sardines are my main food source for protin Virgin olive oil with high polyphenol content. No processed food other than bread dipped in olive oil and balsamic. I do have soup pulses with bone broth for carbs. I do eat greek yoghurt and oats with blueberries and whey skimmed milk. I can snack on mixed nuts and dried fruit if I need a sugar hit.
I like you, you basically me
But I was drinking more
And never find the shape
Let's do that 47 to💪🏻💪🏻💪🏻
@@naturallybuild3165 It is a lifestyle as an ex-royal marine like you it is ingrained in my nature to never give in keep disciplined be ready for anything, so being in shape maintains self-esteem and confidence. I do drink lol binge on occasion coming off a tour and can limit drinking to a glass of wine a day or a beer depending on what Im doing.
Very honest, well balanced, and motivating.
Almost 47 and getting motivated again.
Thanks 🤘🏻
Great video, really mirrors my own journey in 2022. End of October 2021 I had keyhole surgery on two inguinal hernias and took Nov/Dec off to let them heal. Been a lifelong lifter with varying bodyweight throughout. I'm 52 and January 1st 2022 I started out at around 156 lbs with a goal to be 140 lbs which is right for my build to have a visible 6 pack. I trained 5x per week, trained to failure, my training is mostly bodyweight stuff, handstand push ups, ring dips, ring pull ups, press ups, arms only rope climbing and a few rings gymnastics type moves. Did cardio twice a week, just a flat out 3 mile sprint on an exercise bike. At the start of the year it was just over 13 minutes to do 3 miles and by August my best time was 8 mins 48 seconds. Meals were very similar to those in the video, some were almost identical. I started seeing visible abs by March 2022, got quite shredded by June and I hit 141 lbs in mid August. My wife did slimming world for years and I always told her they were purposely keeping her fat but she couldn't see it. She no longer goes but still follows their principles and the weight loss goes no where. If I mention slimming world it's an instant row so I leave her to it lol.
Did she not take notice of how you were eating and losing weight efficiently? I think you’re right to not push the argument about slimming world etc. - you clearly know how to keep a happy marriage! 😂 I just think observing your example might have shown her something - maybe it’ll take her a bit of time and a change in mindset and best just leave her to get that realisation for herself.
@@jujutrini8412 She finds my method way too boring and way too regimented. I tend to eat the same thing everyday at every meal and I never change anything apart from the meat I'll have in my evening meal. In slimming world everything is given a sin value and so she'll eat small choccy bars or have a bowl of bran flakes or half a pizza as long as it's within her daily sin allowance. I can't do that as the weight loss halts or starts going up. She just says "you do it your way and I'll do it my way". She doesn't have my levels of will power. Slimming world works but it's painfully slow and that keeps them going back to class. It ends up being a weekly get together more than a serious weight loss effort.
@@paulcorfield_artist Ok I get it now. It’s like the old saying “different strokes for different folks” I guess. As long as she feels happy doing it her way and you feel happy doing it your way there’s no problem. I know many people who have done the slimming world thing. They tend to lose the weight, stop going to the club, then put the weight back on and start all over again!😂 I am aiming to do it your way as I am sick and tired of being overweight!
Wow, so much wisdom here. Thanks for sharing.
I pretty much smiled and nodded my head all the way through this video. I've trained for over 10 years and everything you've said is real and replicates my thoughts. I've been a PT for a year and a half but have already come to the conclusion that fitness industry is a bit of a joke if I'm honest. Many aren't prepared to hear the realness and truth that you're speaking about the overall process. The mental comes before the physical. Huge respect and keep it up!
Thanks Mike, that is a lovely message and great to hear! We need PTs like you that give people the real talk!!
@@thatgearguy off topic but, if you have saggy skin after weight loss just try ((dermarolling)) with some serum that restitute skin (vitamin c serum and others)
Just check on RUclips 'post pregnancy videos doing dermarolling' they have very good results, the skin gets tighter 😌 there is many other serums that help with dermarolling
@@thatgearguy because many people is afraid of loosing weight because they don't want to have saggy skin but there is solution for that :)
@@hiwelcometochillis2579 Thx! I do have that problem around the lower stomach. I will look into it. I appreciate the tip :)
@@thatgearguyalso there is study's and results of people consuming collagen peptides and powders, many of the videos also suggest that, and collagen cream with peptides (so food and also in form of cream or serum)
Thank you for sharing your experience. It is inspiring me to continue on my journey to a healthy life.
Mate, that is a shocking transformation! I only recently found your channel but just assumed you were someone that always just stayed fit. I've just turned 50 and returned to training seriously about 4 or 5 years ago at home. I had put on a bit of body fat and wasn't fit in the slightest. My background is having weight trained a few times over the decades but my downfall is long term substance abuse (clean 6 or 7 years) So I know how difficult it can be.
Mate, anyone can get in shape, no matter what the history. Best of luck to you..
Chris, thanks for this personal update. I'm approaching 60 so your insights was on point for checking that 'just-let-it-go' mindset.
Glad it was helpful!
thanks for sharing your regimen....refreshingly sensible and real presentation.
OMG thank you so much I appreciate all your help you're amazing and beautiful soul for sharing all this information with us!!!,🙌🙌🙌🥰🥰
A pleasure Mitchy! Thanks for the comment!
Fantastic honest video,speaking the truth,great work mate👍💪🇦🇺
Great info, straight to the point and simple. I will give it a go.😊
*This video is contain that much information to keep a healthy and powerful body for human* thanks and respect from South India.
Great motivation. I'm 48. I was 210 and dropped down to 160. My issue is high triglycerides or hyperlipidemia. My issue is bad carbs and sugars. Once, I eliminated that weight dropped, and it went into after burner once I applied intermittent fasting. Workouts are HIIt, hirt, all high intensity to failure, 3x's a week full body. My body is not used to traditional workouts, so mechanical tension is needed for ME. I'm active in sports, but what's driving me crazy I CAN'T GET TO MY ABS YET.. I CAN ONLY SEE A BIT OF ABS LOL... THANKS FOR THE STORY...
Dropping weight isn’t the same as dropping bodyfat. Once you learn the difference you can see your abs. 300lb bodybuilders have visible abs.
@@ln5282 Any tips on how to drop body fat?
@@ln5282 Because of steroids and severe dehydration.
Pretty much mirrored your journey but last year I adopted a one set to absolute failure approach once a week , now have no aches and pains and have same strength and physical gains, gotta protect the joints from now on
Great job and thanks for sharing. I love the simplicity.
Thank you! At last someone saying it how it is. Brilliant video 👍
Great video, there's definitely a trend with these influences overcomplicating things!
Where do you get your shirts from? Love em
Thanks! Superdry!