7 replies to this topic

[experimenting]

Used to be into lifting, getting older and less motivated. I subjectively feel better on cardio-I think this is supported by the research iirc-but obviously strength training makes you look better. But I’m kind of bored of a lifting routine. Wondering what you guys do to maintain muscle and strengthen the heart-but not put yourself through the strain of heavy lifting.

[Mind]

I mix it up. Weight-lifting and cardio. Try different machines at the gym. I jog a bit during warm weather. I play basketball periodically.

 

I shovel snow during the winter. I am building a huge stone wall in my backyard. I grow a big garden. Usually, "active" hobbies are really good for health and emotional well-being.

[Heisok]

Great suggestions Mind.

 

Experimenting, I would suggest researching High Intensity Training. There is very little comittment of time. Dr. Doug McGuff (Body By Science) indicates as little as once even as long as 9 days. It is a short workout. He indicates that muscle can be added, but could be slow at as little as 1/2 pound per week. But hey, that is not only maintaining what you have, but 6 pounds over a year. 12 lbs over 2 years. At my age, I would take it. He is easily found around the internet.

 

Dr. Ben Bocchicchio is a little harder to find, but at 70 years old he has been advocating H.I.T. for decades. Taught Dr. McGuff (I believe), and others. He likes 2 times a week for 15 minutes each time. Due to flexibility of days of the week, I rotate with 4 days off between sessions.Both he, and Dr. McGuff use a very slow rep as few as 3 at 5 to 10 seconds up, and 5 to 10 seconds down. Very high intensity, with very slow and smooth transitions . To failure. Dr. Ben will even use bands which is shown in 1 of the videos below.

 

Another suggestion is High Intensity Interval training as few as once per week. Tabata is too intense for me, but I do a routine in about 5 minutes.

 

Dr. Ben.

 

With Ivor Cummins, short interview:

 

Low Carb U.S.A. 1 hour presentation :

 

15 minute banded exercise which shows the intensity: 

 

Edited by Heisok, 23 February 2019 - 03:29 AM.

[John250]

When I was in my 20s and early 30s I was into hard-core bodybuilding. I found for me the best routine was the 4x/wk DC training.
https://www.tigerfit...ining-101-guide

I’ll be 37 this summer and I pretty much gave up on working out the past year but plan to get back into it very soon. What I found out about my genetics is the ability I have to maintain muscle. It’s almost as if I can’t lose it. Naturally I’m around 70% endomorphic and 30% Mesomorphic if I had to guess. The past year I’ve given up on working out, had a lot of depression,started smoking cigarettes, using recreational drugs, poor sleep and a HORRIBLE diet of tons of fast food, processed foods and sugar. In my prime I was around 5’11” 240lbs maybe 10-11% bodyfat (my profile pic) and I got to 265lbs at one point on a bulked approx 15-16% bodyfat.

Despite the negatives I stated above I am still currently 240lbs and about 14-15%. In clothes I look pretty much the same. I assume my Vyvanse/Adderall use has let me avoid getting too fat and my hormone replacement therapy has helped maintain my muscle. But I feel like death and I’m looking forward to getting back into working out and eating healthier again. I have noticed ever since I stopped working out and I only have I felt worse but my drug seeking behavior has tripled. I believe that through all the years of my body being trained to release endorphins from weight training has taken a big shock from an immediate stop and I’m producing little to no endorphins which is probably what’s led to my depression and drug seeking behavior. It’s not 100% but it definitely played a roll.


Now that I’m older and with all the years of experience in bodybuilding my goal is to just be healthy so I plan to do three days a week of heavy resistance training but avoiding extremely heavy compound movements like squats and leg press as they can cause injury. It’s going to do them but just make sure it’s proper form with lighter weight. Avoid flat bench press and military press or heavy overhead range of motion shoulder excersis as they can lead to injuries. Incline/decline bench is fine just not flat. Cardio I absolutely hate but it’s very important for overall health. I believe a combo of longer moderate intensity cardio and some HIIT cardio is the best method so you get a variety.

Edited by John250, 24 February 2019 - 04:59 AM.

[sthira]

Ashtanga kicks the shit out of me daily from 6-8am. The practice works every muscle in the human body; it keeps me supple, strong and flexible; it calms my mind, focuses attention on my breathing patterns; it is a practice of breath in sync with motion, and so it is a moving meditation.

Also ballet, which most men abhor; but I believe the strongest, most well-rounded athletes in the world are ballet dancers. My feet -- though, god bless them, they pay a heavy price due to the constant pounding -- but my feet are essentially as useful to me as my hands. Feet should be as strong and flexible as hands; we as a primate species are just now coming down out of the trees. Work your feet -- you'll need powerful feet if you're to live to 150.

[chung_pao]

... started smoking cigarettes, using recreational drugs, poor sleep and a HORRIBLE diet of tons of fast food, processed foods and sugar.

I have noticed ever since I stopped working out and I only have I felt worse but my drug seeking behavior has tripled.

I concur on the drug seeking behavior.
When I exercise regularly, my desire to use any drug or stimulant decreases.
And when I stop, the desire increases.
Could be hormonal, as Testosterone upregulates things like Tyrosine Hydroxylase (Dopamine synthesis), and other hormones act as nootropics by themselves.

If you tend to resort to cigarette use, try nicotine patches instead.
The 21 mg 24 hour one I used a lot simply due to a strong nootropic effect from it.

Myself, when I'm short on time, I simply use the following:
Push and pull sessions focusing on very few big, high-impact movements (Bench press, military press, rows, deadlifts).
Enough recovery time between sessions (for me that's 10-12 days).
And getting stronger in each movement.
Sometimes I just exercise 2 times á 30-60 minutes in a 12 day cycle and still manage to get stronger.

Edited by chung_pao, 24 February 2019 - 10:09 AM.

[experimenting]

Thanks all. Sounds like I really need to vary things up. Going to give HIIT a go and possibly some yoga too.

[kurdishfella]

I dont gym and carrying a lot of weight is the worst thing you can do to your gut it causes intestine overload and decreases absorption of nutrients.