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Post by NC1974 on Feb 14, 2018 9:55:21 GMT -6
I didn't want to hijack Fantom's thread, but it got me thinking: Does anyone feel that they have established a good routine to keep those old injuries at bay? I'm 43 and I'm a work on progress
The Good: -When the weather is good I get plenty of bike riding in -When the weather is bad, I get a few days a week on the exercise bike -1 to 2 circuit type resistant workouts a week, try to focus on effort, and smooth reps, try not to do anything that will make my lower back and shoulders too cranky
The Bad: - My diet sucks - A good 40-50 lbs over weight - Would probably benefit from a more dedicated stretching/mobility routine
Anyone feel like they have the secret? Especially the over 40 crowd?
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Post by chi5hi on Feb 14, 2018 10:11:43 GMT -6
Limit carbs and processed food, exercise at whatever you can handle.
Your going to get older and things break down. An annual physical helps keep you up to date. Figure that your doctor helps guide your personal maintenance much like your mechanic helps your car keep running.
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Post by rosey65 on Feb 14, 2018 10:14:46 GMT -6
I started a ketogenic diet about 18 months, high fat/low carb, and it has changed my life! Morning tendon/joint pain is gone, muscle stiffness is gone. Aches that I didn't know I coped with every day are gone. Weight is dropping, but thats about the 11th thing on the list of positives.
BP is down (115/72), cholesterol is thru the floor (TOTAL chol 97), I have more energy than Ive ever had all day and still have more than enough to play with the kids when I get home, stretching and flexibility are both improved just thru diet, and I eat a platter of chicken wings at least once a week.
My workouts went from killing myself on cardio and being in pain all day, to now I just lift heavy-@$$ weight, feel nothing, and I've dropped 35 pounds. Im 260, wear the pant size I wore when I was 240.
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Post by silkyice on Feb 14, 2018 10:19:10 GMT -6
I started a ketogenic diet about 18 months, high fat/low carb, and it has changed my life! Morning tendon/joint pain is gone, muscle stiffness is gone. Aches that I didn't know I coped with every day are gone. Weight is dropping, but thats about the 11th thing on the list of positives. BP is down (115/72), cholesterol is thru the floor (TOTAL chol 97), I have more energy than Ive ever had all day and still have more than enough to play with the kids when I get home, stretching and flexibility are both improved just thru diet, and I eat a platter of chicken wings at least once a week. My workouts went from killing myself on cardio and being in pain all day, to now I just lift heavy-@$$ weight, feel nothing, and I've dropped 35 pounds. Im 260, wear the pant size I wore when I was 240. Where does that pizza picture fit in?
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Post by Defcord on Feb 14, 2018 10:24:53 GMT -6
Two years ago I did keto and lost 40 lbs over the course of a year, but now I am kind of in an out of keto and focus on eating "real" food. Since I have went no or low carb my body weight has stayed consistently low. I usually screw things up during spring, Christmas and summer break but once I get back to low carb and real food things get back into swing quickly.
I walk a ton. I love to walk it allows me to think and relax. A buddy of mine just sent me a study yesterday from Duke that said people who walk at least 30 minutes a day six days a week lose more body fat even void of other exercise. I basically went a whole year without lifting and stayed then but didn't feel like I was in good shape so starting this December I have been lifting and jog/walking (3 miles: 1/4 mile walk-1/4 jog rotation). In six weeks I feel like I have a ton more energy.
At some point I will probably give up lifting and jogging but I think there are some pretty serious benefits to simply walking so I will stick with that forever.
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Post by newt21 on Feb 14, 2018 10:26:44 GMT -6
I started a ketogenic diet about 18 months, high fat/low carb, and it has changed my life! Morning tendon/joint pain is gone, muscle stiffness is gone. Aches that I didn't know I coped with every day are gone. Weight is dropping, but thats about the 11th thing on the list of positives. BP is down (115/72), cholesterol is thru the floor (TOTAL chol 97), I have more energy than Ive ever had all day and still have more than enough to play with the kids when I get home, stretching and flexibility are both improved just thru diet, and I eat a platter of chicken wings at least once a week. My workouts went from killing myself on cardio and being in pain all day, to now I just lift heavy-@$$ weight, feel nothing, and I've dropped 35 pounds. Im 260, wear the pant size I wore when I was 240. Where does that pizza picture fit in? It always comes back to that dang pizza picture!
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Post by rosey65 on Feb 14, 2018 10:31:36 GMT -6
I started a ketogenic diet about 18 months, high fat/low carb, and it has changed my life! Morning tendon/joint pain is gone, muscle stiffness is gone. Aches that I didn't know I coped with every day are gone. Weight is dropping, but thats about the 11th thing on the list of positives. BP is down (115/72), cholesterol is thru the floor (TOTAL chol 97), I have more energy than Ive ever had all day and still have more than enough to play with the kids when I get home, stretching and flexibility are both improved just thru diet, and I eat a platter of chicken wings at least once a week. My workouts went from killing myself on cardio and being in pain all day, to now I just lift heavy-@$$ weight, feel nothing, and I've dropped 35 pounds. Im 260, wear the pant size I wore when I was 240. Where does that pizza picture fit in? Hopes and dreams!! And also the 1 carbo meal I eat every 2-3 weeks
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Post by IronmanFootball on Feb 14, 2018 10:40:29 GMT -6
I didn't want to hijack Fantom's thread, but it got me thinking: Does anyone feel that they have established a good routine to keep those old injuries at bay? I'm 43 and I'm a work on progress The Good: -When the weather is good I get plenty of bike riding in -When the weather is bad, I get a few days a week on the exercise bike -1 to 2 circuit type resistant workouts a week, try to focus on effort, and smooth reps, try not to do anything that will make my lower back and shoulders too cranky The Bad: - My diet sucks - A good 40-50 lbs over weight - Would probably benefit from a more dedicated stretching/mobility routine Anyone feel like they have the secret? Especially the over 40 crowd? www.youtube.com/user/yogawithadrieneI swear by her yoga workouts. I used them twice a week with my class last year. I think step 1 is always yoga and 2 is portion control. I love to eat, so I have to work on portion control. Step 3 is some form of cardio. Step 4 is weights done right.
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Post by knightfan64 on Feb 14, 2018 12:12:02 GMT -6
what's a keto diet? Hate to sound like a newb
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Post by rosey65 on Feb 14, 2018 12:17:10 GMT -6
what's a keto diet? Hate to sound like a newb High fat, low carb. By eliminating carbohydrates, your body metabolizes and burns fat as its primary fuel source. Kinda like switching from rocket fuel to diesel
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Post by knightfan64 on Feb 14, 2018 12:21:41 GMT -6
rosey65 so what kinds of stuff do you eat in that diet? Just curious. Help a newb out
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Post by rosey65 on Feb 14, 2018 12:26:58 GMT -6
rosey65 so what kinds of stuff do you eat in that diet? Just curious. Help a newb out Red meat bacon poultry seafood spinach, broccoli, other green veg (cauliflower, brussel sprouts, asparagus, cabbage, etc) avocado full-fat salad dressings eggs cheese everything is cooked in oil and/or butter snack on olives, pork rinds, salami slices.... and thats only when im hungry. Im not NEARLY as hungry as I used to be Only hard alcohol, no beer
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Post by knightfan64 on Feb 14, 2018 12:41:52 GMT -6
my god.....sounds like heaven to me.
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Post by blb on Feb 14, 2018 12:47:49 GMT -6
my god.....sounds like heaven to me. Notice potatoes are not on that list - and that includes fries and chips.
Also even some fruits are high in carbs because of sugar content - "Nature's candy."
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Post by CS on Feb 14, 2018 12:50:27 GMT -6
rosey65 so what kinds of stuff do you eat in that diet? Just curious. Help a newb out Red meat bacon poultry seafood spinach, broccoli, other green veg (cauliflower, brussel sprouts, asparagus, cabbage, etc) avocado full-fat salad dressings eggs cheese everything is cooked in oil and/or butter snack on olives, pork rinds, salami slices.... and thats only when im hungry. Im not NEARLY as hungry as I used to be Only hard alcohol, no beerLost me
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Post by CS on Feb 14, 2018 12:54:49 GMT -6
rosey65 so what kinds of stuff do you eat in that diet? Just curious. Help a newb out Red meat bacon poultry seafood spinach, broccoli, other green veg (cauliflower, brussel sprouts, asparagus, cabbage, etc) avocado full-fat salad dressings eggs cheese everything is cooked in oil and/or butter snack on olives, pork rinds, salami slices.... and thats only when im hungry. Im not NEARLY as hungry as I used to be Only hard alcohol, no beer Also, this sh!t cannot be healthy for you in the long term. Just eat real food like someone said and workout anyway you’re able
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Post by knightfan64 on Feb 14, 2018 13:24:07 GMT -6
The red meat part I actually have experienced the health affects there. Felt a lot better eating steak in the morning or for lunch than carbohydrates primarily. But dang chips, and potatoes or the lack there of would do me in second though. Any of you fellas experienced with intermitten fasting? Been given that a whirl and been losing weight and have had good energy. Basically don't eat after 7:00-8:00 and don't eat til 11:00-11:30.
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Post by rosey65 on Feb 14, 2018 13:40:48 GMT -6
The red meat part I actually have experienced the health affects there. Felt a lot better eating steak in the morning or for lunch than carbohydrates primarily. But dang chips, and potatoes or the lack there of would do me in second though. Any of you fellas experienced with intermitten fasting? Been given that a whirl and been losing weight and have had good energy. Basically don't eat after 7:00-8:00 and don't eat til 11:00-11:30. I'll do fasting when it fits my schedule... i eat lunch at noon and then nothing til the morning. I teach PE, cant make it all day on an empty stomach. But if im hungry at night, I'll have a snack. Pork rinds are a great substitute for chips. Every 2-3 weeks I'll have a nice carb meal, so I can still get my fix in. Whether its something gross like Taco Bell or pizza, or a fancy dinner out with my wife, I'll eat whatever I want. The whole purpose to still eat and enjoy life. And 1 meal isn't enough to knock me out of ketosis. And CS I am only eating real food!! This isn't about limiting specific foods for the sake of limiting foods. The whole purpose is to eliminate carbohydrates in order to change your body chemistry so you stay in Ketosis. Using diet to regulate your body's hormones has a huge impact on metabolism, digestion, and a host of other body processes. It isn't simply "calories-in, calories-out." I am a health teacher and Kinesiology major, I understand and teach nutrition twice a year. Ketosis flies in the face of everything I've been taught and teach, but the impact on my body the last year and a half is undeniable. I have regular physicals, my doctor is well aware of my lifestyle.
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Post by rosey65 on Feb 14, 2018 13:43:35 GMT -6
Red meat bacon poultry seafood spinach, broccoli, other green veg (cauliflower, brussel sprouts, asparagus, cabbage, etc) avocado full-fat salad dressings eggs cheese everything is cooked in oil and/or butter snack on olives, pork rinds, salami slices.... and thats only when im hungry. Im not NEARLY as hungry as I used to be Only hard alcohol, no beer Also, this sh!t cannot be healthy for you in the long term. Just eat real food like someone said and workout anyway you’re able I'm not picking a fight or being a jerk.... what on the list isn't real food? All i've done is cut out grains, fruit, and most dairy. Spinach, broccoli and avocado have more potassium and magnesium than any fruit out there.
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Post by Defcord on Feb 14, 2018 13:50:14 GMT -6
Red meat bacon poultry seafood spinach, broccoli, other green veg (cauliflower, brussel sprouts, asparagus, cabbage, etc) avocado full-fat salad dressings eggs cheese everything is cooked in oil and/or butter snack on olives, pork rinds, salami slices.... and thats only when im hungry. Im not NEARLY as hungry as I used to be Only hard alcohol, no beer Also, this sh!t cannot be healthy for you in the long term. Just eat real food like someone said and workout anyway you’re able The only thing on that list that current science doesn't support as having health benefits is hard alcohol. Fat gets a bad rep because of its name and past biased and unreliable studies. Carbs, especially carbs from processed foods, have the worst effect out of all of the macro nutrients.
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Post by bigshel on Feb 14, 2018 13:52:37 GMT -6
rosey65 so what kinds of stuff do you eat in that diet? Just curious. Help a newb out Red meat bacon poultry seafood spinach, broccoli, other green veg (cauliflower, brussel sprouts, asparagus, cabbage, etc) avocado full-fat salad dressings eggs cheese everything is cooked in oil and/or butter snack on olives, pork rinds, salami slices.... and thats only when im hungry. Im not NEARLY as hungry as I used to be Only hard alcohol, no beer So, no legumes (beans, peas, etc.)? I might be able to do this.
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Post by Defcord on Feb 14, 2018 14:09:18 GMT -6
The red meat part I actually have experienced the health affects there. Felt a lot better eating steak in the morning or for lunch than carbohydrates primarily. But dang chips, and potatoes or the lack there of would do me in second though. Any of you fellas experienced with intermitten fasting? Been given that a whirl and been losing weight and have had good energy. Basically don't eat after 7:00-8:00 and don't eat til 11:00-11:30. Dr. Rhonda Patrick who is on Joe Rogan's podcast somewhat regularly recently talked about the benefits of time restricted eating. It's pretty interesting stuff. Studies show both weight and health benefits (reduced risk of certain cancers, improvements in heart function, etc.) I do intermittent fasting. I eat my last meal by 8:30 and don't eat again until 12:30. I do it every day but some people say you can get the benefits even if you don't do it every day of the week. I like it. The caloric should be similar to any other diet a person would be on. The benefits are supposed to come during the fasting gap by getting your body to a point where it is in a fasted state so produces different chemical levels that it doesn't get if you don't get to that state. I don't know a ton about all of that. However, it keeps me from snacking in my downtime out of habit and routine which helps me not gain weight.
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Post by mariner42 on Feb 14, 2018 15:07:59 GMT -6
Also, this sh!t cannot be healthy for you in the long term. Just eat real food like someone said and workout anyway you’re able The only thing on that list that current science doesn't support as having health benefits is hard alcohol. Fat gets a bad rep because of its name and past biased and unreliable studies. Carbs, especially carbs from processed foods, have the worst effect out of all of the macro nutrients. Moreover, carbs being labeled an important, healthy macro was part of an insane campaign of bad science and misinformation led by some very misguided people. I’m not keto but I like to think I’m pretty well read on things and there’s something to be said for eliminating/reducing carbs, especially processed carbs, from ones diet.
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Post by wingtol on Feb 14, 2018 15:43:33 GMT -6
I'm that guy...43 weigh 15 more pounds than I did in HS, about 175-180. Eat what ever and like a horse. Metabolism of a 5 year old. We do try and eat healthier and cook most meals at home with weekends kind of a take out kinda time. Work out 3-5 times a week, run a mile or two then do some weight stuff nothing crazy. Teach elementary PE so I am on my feet all day at least walking around. Guess I just have those good genetics when it comes to this area.
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Post by CS on Feb 14, 2018 16:39:23 GMT -6
Also, this sh!t cannot be healthy for you in the long term. Just eat real food like someone said and workout anyway you’re able I'm not picking a fight or being a jerk.... what on the list isn't real food? All i've done is cut out grains, fruit, and most dairy. Spinach, broccoli and avocado have more potassium and magnesium than any fruit out there. Processed meat, pork rinds, bacon? Fruit is bad? I wasn’t talking about the veggies. I do intermittent fasting like @defcord said so the restrictive diets aren’t what the problem is but this just doesn’t seem right. Cooking everything in butter? I started researching this diet when a coach here got on it and I wasn’t convinced it was safe. It has benefits yes but so does alcohol in the short term
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Post by 3rdandlong on Feb 14, 2018 17:15:39 GMT -6
rosey65 so what kinds of stuff do you eat in that diet? Just curious. Help a newb out Red meat bacon poultry seafood spinach, broccoli, other green veg (cauliflower, brussel sprouts, asparagus, cabbage, etc) avocado full-fat salad dressings eggs cheese everything is cooked in oil and/or butter snack on olives, pork rinds, salami slices.... and thats only when im hungry. Im not NEARLY as hungry as I used to be Only hard alcohol, no beer I think I can get used to this. No potatoes would be really tough for me and no tortillas would me tough for me too. I live in Southern California and you can get tortillas with just about everything and turn it into a burrito lol. The part I really like: "Honey I'm on a diet. So instead of coming home only slightly buzzed on beer. I'll be coming home completely trashed on whiskey!" Also, how about nuts as a snack?
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Post by 3rdandlong on Feb 14, 2018 17:56:09 GMT -6
Where do sauces and seasonings come into play with this diet? Can I have, ketchup, mustard, mayo, bbq sauce, teriyaki sauce, hot sauce, salt, pepper, etc.
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Post by carookie on Feb 14, 2018 20:34:44 GMT -6
Honestly, and this may come off as a bit arrogant but whatever, work your tail off. I looked at all the answers in the "how beat up are you" thread and I was probably one of the worse off of the bunch; that being written I lift 5 days a week at least an hour a day. I may not be able to run as often as I used to (like on the track or treadmill) with my knee and back but In season I drop usually 15-20 pounds because I run around and coach hard.
Out of the season I teach my butt off and am very active in the classroom- which may read somewhat silly but there are no 'silently read days' its active and moving (History teacher).
Outside of that, you gotta be slick about what you eat. I eat 5 or 6 meals a day, but 3 of them are always the same: Eggs toast, sausage glass of milk everyday for breakfast, protein bar after workout, pb&j with milk before I go to bed. I am holding strong at 14% body fat and turn 38 in a month.
No secret, work hard eat well.
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Post by mariner42 on Feb 15, 2018 1:29:27 GMT -6
Where do sauces and seasonings come into play with this diet? Can I have, ketchup, mustard, mayo, bbq sauce, teriyaki sauce, hot sauce, salt, pepper, etc. No, yes, probably?, no, no, yes, yes, yes. It's amazing how many things have added sugar.
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Post by badtotheflexbone on Feb 15, 2018 2:51:35 GMT -6
I used to live in the gym so I can give you some general pointers
Losing weight is simple. Don't confuse simple with easy. It is literally like football in that it comes down to execution not the scheme.
Losing weight falls under these 3 basic premise 1) Eat less 2) Move more 3) sleep/rinse/repeat
Notice how simple that was yet people have made millions of dollars recycling the same message over and over again or they come up with "new" things every year.
Some general rules 1) You cannot OUTTRAIN bad nutrition. Maybe Olympic swimmers/endurance runners can but for the rest of us, nope. Diet is like 90% of the battle and is where most people fail. 2) If weight loss is #1 goal, do cardio that gets the heart rate up for a length of time 3) Resistance training = Do compound movements that uses the major muscle groups (Back, Chest, Legs) Don't waste time doing isolated (example: single arm wrist curl)
Don't forget that there are MAJOR mental/physiological health benefits along with being active that you cannot disregard! As always, see a physician before beginning any exercise program.
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