Lift, Train, Fitness
- Thread starter Trusylver
- Start date
seems there is a lot of discussion happening at the moment locally, someone snapped a photo of a croc in the local river where a lot of people go swimming and fishing. I love crocodiles, they are beautiful efficient animals 
might be time to get the camera out over the weekend to see if I can get a good pic.
might be time to get the camera out over the weekend to see if I can get a good pic.Louder please, for the people in the back!
Well this helps, Trusylver. Thanks. It’s a long perspective. When dieting now, if I don’t at least maintain my lean muscle, will it take a lot of effort to rebuild it? Why the, what seems to be very strong insistence that I keep my lean muscle (weight train and eat a lot of protein) as I lose weight? In other words, what’s wrong with losing the weight faster along with some lean muscle in the process and then after I burn the fat I don’t want, work on rebuilding the muscle I lose?
Also, should the goal be, each decade, to prevent muscle loss? How much lean muscle should I have as I age? I hear it’s “natural” to “gain weight” as you age. I’m sure losing lean mass has something to do with this? How much of this is natural and how much should be prevented?
Age-related muscle loss is called sarcopenia
Sarcopenia has been defined as an age related, involuntary loss of skeletal muscle mass and strength. Beginning as early as the 4th decade of life, evidence suggests that skeletal muscle mass and skeletal muscle strength decline in a linear fashion, with up to 50% of mass being lost by the 8th decade of life
much of this can be prevented through correct diet and exercise.
Less muscle means greater weakness and less mobility, both of which may increase your risk of falls and fractures. Research found that people with sarcopenia had 2.3 times the risk of having a low-trauma fracture from a fall, such as a broken hip, collarbone, leg, arm, or wrist.
a longitudinal study of age-related changes in skeletal muscle and body composition in older adults, recently identified that increased fat mass was associated with lower muscle quality and an accelerated loss of lean body mass over 8 years.
Insulin resistance is increased through the loss of muscle, The body produces more insulin to compensate for the lack of sensitivity this becomes a problem as insulin is heavily involved with fat storage.
As we loose muscle our metabolism is reduced making it easier to over eat and combined with the increased ability to store fat from the increased insulin response it makes keeping body fat levels in a healthy range much much harder.
If we loose muscle it becomes much harder to regain it as we age and as muscle is built in calorie surplus if our metabolism is low and insulin resistance is increased the larger calorie intake needed to build muscle will mostly go towards laying down more fat stores.
Sarcopenia has been defined as an age related, involuntary loss of skeletal muscle mass and strength. Beginning as early as the 4th decade of life, evidence suggests that skeletal muscle mass and skeletal muscle strength decline in a linear fashion, with up to 50% of mass being lost by the 8th decade of life
much of this can be prevented through correct diet and exercise.
Less muscle means greater weakness and less mobility, both of which may increase your risk of falls and fractures. Research found that people with sarcopenia had 2.3 times the risk of having a low-trauma fracture from a fall, such as a broken hip, collarbone, leg, arm, or wrist.
Sarcopenia in older adults
a longitudinal study of age-related changes in skeletal muscle and body composition in older adults, recently identified that increased fat mass was associated with lower muscle quality and an accelerated loss of lean body mass over 8 years.
Insulin resistance is increased through the loss of muscle, The body produces more insulin to compensate for the lack of sensitivity this becomes a problem as insulin is heavily involved with fat storage.
As we loose muscle our metabolism is reduced making it easier to over eat and combined with the increased ability to store fat from the increased insulin response it makes keeping body fat levels in a healthy range much much harder.
If we loose muscle it becomes much harder to regain it as we age and as muscle is built in calorie surplus if our metabolism is low and insulin resistance is increased the larger calorie intake needed to build muscle will mostly go towards laying down more fat stores.
In to the gym today to run through the FMS testing procedures with gym owner (good friend) and to satisfy her curiosity about both the bodpod results output and the new stuff (including the FMS) I am learning at Uni. It help to have somebody to throw ideas around with when it comes to learning new stuff and looking at techniques which may not be as valid now there is more research available and to critically evaluate the new stuff as it is not always valid.
we both have a habit of reading exercise books and research papers for fun lol
If a coach or trainer does not keep up to date they are often failing to give the best outcome for their clients.
Still not feeling my best but just have to push through but bub will have fun in the play room while we are working.
we both have a habit of reading exercise books and research papers for fun lol
If a coach or trainer does not keep up to date they are often failing to give the best outcome for their clients.
Still not feeling my best but just have to push through but bub will have fun in the play room while we are working.
forgot to tag you in my reply.
Thanks a lot, Trusylver. It makes sense and that’s exactly what I was asking about. I don’t know however how to apply it for myself. I eat lots of protein and I try to lift weights but I don’t consistently lift and I don’t know if I’m doing enough. I think I would lift more if I had goals based on maintaining my lean mass and if I could relate the amount of weight I should lift and what exercises I should do to maintain a certain amount of lean mass. It’s too nebulous right now I guess.
There were about 5 years of no exercise and my upper body muscle is not much. What should I do? Where do I start? There are just so many questions I have and the general guidance of, keep your muscle mass while you lose weight, eat lots of protein, and do weight training is frustrating to no end. Yeah, I do that, or at least I think I’m doing some of that. But would it be better to stop running and lift? And if I do that what exercises should I do? What muscle groups should I target? What amount of weight should I aim for? How many reps, how many sets? And then there’s the whole you gotta get the technique down well or you’re gonna hurt yourself or not get the benefit. When you don’t know much about it all it just seems like a lot of noise. There are so many muscles and so many exercises and so many opinions and on and on and on and I’m not all that into it tbh.
I’m curious about it because of the benefits but really pretty clueless. If I knew the true value of it for me, and you’ve given me great information about why I should, I know I would develop an interest in it. And it’s expensive and I’m not confident in hiring a trainer at my local gym tbh. So I guess I’ll bother people like you on the internet about it and watch Youtube videos and read more about it when I can but it’s all gonna develop at a slow pace the way I’m going. I just hope I don’t pass by anything major that can help with my current goals. All those questions are just to demonstrate what I don’t know. Not expecting answers but I will continue to follow your posts to try to glean more information.
There were about 5 years of no exercise and my upper body muscle is not much. What should I do? Where do I start? There are just so many questions I have and the general guidance of, keep your muscle mass while you lose weight, eat lots of protein, and do weight training is frustrating to no end. Yeah, I do that, or at least I think I’m doing some of that. But would it be better to stop running and lift? And if I do that what exercises should I do? What muscle groups should I target? What amount of weight should I aim for? How many reps, how many sets? And then there’s the whole you gotta get the technique down well or you’re gonna hurt yourself or not get the benefit. When you don’t know much about it all it just seems like a lot of noise. There are so many muscles and so many exercises and so many opinions and on and on and on and I’m not all that into it tbh.
I’m curious about it because of the benefits but really pretty clueless. If I knew the true value of it for me, and you’ve given me great information about why I should, I know I would develop an interest in it. And it’s expensive and I’m not confident in hiring a trainer at my local gym tbh. So I guess I’ll bother people like you on the internet about it and watch Youtube videos and read more about it when I can but it’s all gonna develop at a slow pace the way I’m going. I just hope I don’t pass by anything major that can help with my current goals. All those questions are just to demonstrate what I don’t know. Not expecting answers but I will continue to follow your posts to try to glean more information.
for maintaining muscle lifting 3-4 days per week is usually adequate for most spending around an hour working on strength, 3 days per week is suited to a full body workout and will be a little longer than a 4 day per week split workout.
One thing to remember with all of the workouts you can find online is that in their own way they will all work to some extent, the trick is finding the optimal one to suit you as an individual.
When in a calorie deficit you are not going to be able to be build muscle size unless you are seriously obese and completely new to lifting however you certainly can build strength and maintain the mass you have. Strength gains in deficit come from neurological adaptation, your muscle fibres become more accustomed to firing in sequence and activating more of your muscle fibres.
now because we cannot generally build size while dieting there is some wasted effort trying to do a hypertrophy type workout when not enough calories are available for building that extra size so a strength style routine is going to give more bang for your buck. A good basic routine that can be found online is Starting Strength.
The big compound lifts, while taking a little more effort to learn, work a lot of muscles at once so you do not need to spend hours training a ton of isolation exercises.
Time with a trainer to learn form is money well spent, for some exercises like squat you will see a lot of different ways to do it, each one claiming to be the right way, when in reality good squat form depends on your individual anatomy with differences in things like femur length, hip socket depth and angle etc changing the way the lift looks for each person. eg somebody with a very angled hip socket will do better with a wide stance and more foot angle than someone with deep forward facing sockets who need to have a closer foot position and quite straight foot position.
As for expense, a lot can be achieved with body-weight or a cheap set of dumbbells at home.
Alright this is very cool and impressive. Appreciate your knowledge. The neurological adaptation is interesting. I think I will have to build up to 3-4 hours. I like the idea of building muscle when I get down to my goal weight and learning how to maintain it. I will have skin to fill. Spending money then seems better. I’ll try to maintain what I have until I get there. We’ll see.
metho makes them inject more stuff into the victim and they burrow in harder, the modern first aid is to freeze with wart remover or the cold spray you use on sports injuries for an instant kill then you can remove. Tick bites I keep cold spray in my first aid kit and a very fine pair of tweezers
I get 2-3 ticks a year, it is the reason I am unwilling to get another dog, I don't like loosing a member of the family and despite precautions the odds are not good in a high tick area.
I get 2-3 ticks a year, it is the reason I am unwilling to get another dog, I don't like loosing a member of the family and despite precautions the odds are not good in a high tick area.
Still trying to fight this bug, hubby has gone into town with bub and doesn't want me to over do things lol over doing things is my natural state of being.
he has agreed to pick up some more seeds and bird netting to plant out another garden bed with bub as she enjoys playing in the dirt and watering the garden each morning. Hubby also needs to purchase commercial sunflower seeds for the paddock he has prepared for planting.
he has agreed to pick up some more seeds and bird netting to plant out another garden bed with bub as she enjoys playing in the dirt and watering the garden each morning. Hubby also needs to purchase commercial sunflower seeds for the paddock he has prepared for planting.
