Lift Weights, Eat More Protein, Especially If You’re Over 40(nytimes.com)
nytimes.com
Lift Weights, Eat More Protein, Especially If You’re Over 40
https://www.nytimes.com/2018/02/07/well/move/lift-weights-eat-more-protein-especially-if-youre-over-40.html?mabReward=ART_TS7&recid=10Dw62jOOFNMOm01S55O0ETnzkP&recp=0&module=WelcomeBackModal&contentCollection=Politics®ion=FixedCenter&action=click&src=recg&pgtype=article
93 comments
* RET = Resistance Exercise Training
* 1RM = 1 Repetition Maximum Strength
"The average RET-induced increase, with all measures of 1RM included, was 27kg (mean±SD; 27±22kg22 32). Notably, dietary protein supplementation augmented the increase in 1RM strength by 2.49kg (9%; figure 2; see online supplementary figure 4), which strongly suggests that the practice of RET is a far more potent stimulus for increasing muscle strength than the addition of dietary protein supplementation."
"In addition to increasing changes in muscle strength, RET alone (≥6; 13±8weeks) resulted in an increase in FFM (1.1 ± 1.2kg), an increase in fibre CSA (808±) and an increase in mid-femur CSA (52±30mm2). Dietary protein supplementation augmented the increase in FFM by 0.30kg (27%), fibre CSA by 310µm2 (38%) and mid-femur CSA by 7.2mm2 (14%). The postexercise protein dose did not affect the efficacy of protein supplementation on RET-induced changes in FFM whereas training status (positive), age (negative) and baseline protein intake (positive) did. Relative to untrained participants, resistance-trained participants have a smaller potential for muscle growth and an attenuated postexercise muscle protein turnover. As a result, we speculate that trained persons may have less ‘degrees of freedom’ to change with RET and therefore have a greater need for protein supplementation to see increases in muscle mass. Our thesis is supported by the observation of a more consistent impact of protein supplementation on gains in FFM in resistance-trained individuals than in novice trainees."
So working out regularly increases your 1-rep max lift by 27kg. Supplementing with protein can increases that max that by 2.5kg. Resistance exercise can increase your muscle mass by 1.1kg and protein can increase muscle mass further by 0.3kg. There was no difference past a protein dose of 1.6g/kg/day and supplementation mainly benefit those starting from a higher point of muscle mass and strength.
http://bjsm.bmj.com/content/bjsports/early/2018/01/18/bjspor...
* 1RM = 1 Repetition Maximum Strength
"The average RET-induced increase, with all measures of 1RM included, was 27kg (mean±SD; 27±22kg22 32). Notably, dietary protein supplementation augmented the increase in 1RM strength by 2.49kg (9%; figure 2; see online supplementary figure 4), which strongly suggests that the practice of RET is a far more potent stimulus for increasing muscle strength than the addition of dietary protein supplementation."
"In addition to increasing changes in muscle strength, RET alone (≥6; 13±8weeks) resulted in an increase in FFM (1.1 ± 1.2kg), an increase in fibre CSA (808±) and an increase in mid-femur CSA (52±30mm2). Dietary protein supplementation augmented the increase in FFM by 0.30kg (27%), fibre CSA by 310µm2 (38%) and mid-femur CSA by 7.2mm2 (14%). The postexercise protein dose did not affect the efficacy of protein supplementation on RET-induced changes in FFM whereas training status (positive), age (negative) and baseline protein intake (positive) did. Relative to untrained participants, resistance-trained participants have a smaller potential for muscle growth and an attenuated postexercise muscle protein turnover. As a result, we speculate that trained persons may have less ‘degrees of freedom’ to change with RET and therefore have a greater need for protein supplementation to see increases in muscle mass. Our thesis is supported by the observation of a more consistent impact of protein supplementation on gains in FFM in resistance-trained individuals than in novice trainees."
So working out regularly increases your 1-rep max lift by 27kg. Supplementing with protein can increases that max that by 2.5kg. Resistance exercise can increase your muscle mass by 1.1kg and protein can increase muscle mass further by 0.3kg. There was no difference past a protein dose of 1.6g/kg/day and supplementation mainly benefit those starting from a higher point of muscle mass and strength.
http://bjsm.bmj.com/content/bjsports/early/2018/01/18/bjspor...
Ah, thank you. You guessed correctly that I misunderstood to which the percentages applied (although I blame the phrasing of the article)
Is it not that they gained 110% of the performance (125% of the mass) that the control group gained?
English technically isn't my first language, but from what I understand having 110% of performance is equal to 1.1x control group performance, gaining 110% of performance would be 2.1x control group performance.
EDIT: Oh, I grokked the comment by mikeyouse and you now. Yes, I see what you mean.
Anyway, compare this to optimising code programming: there are big changes like switching algorithms, or more incremental improvements, like re-using arrays to reduce memory allocations. I'd say the former is like changing the type of sports/exercise, and the latter is more like this dietary change. For an incremental optimisation, 1.1x is quite significant, no? (there isn't really an analogy for bulking up though; since there isn't a causal relationship between code size and performance and smaller is considered better)
EDIT: Oh, I grokked the comment by mikeyouse and you now. Yes, I see what you mean.
Anyway, compare this to optimising code programming: there are big changes like switching algorithms, or more incremental improvements, like re-using arrays to reduce memory allocations. I'd say the former is like changing the type of sports/exercise, and the latter is more like this dietary change. For an incremental optimisation, 1.1x is quite significant, no? (there isn't really an analogy for bulking up though; since there isn't a causal relationship between code size and performance and smaller is considered better)
I think we are making a grave mistake by associating going to the gym and exercise with lifting weights.
Let me explain.
I think what most people should be doing is calisthenics. I’ve been lifting weights for over a decade, but only started calisthenics two years ago. Personally, I feel calisthenics gives you a much stronger and durable body over all compared to lifting weights. It also strengthens your joints and connective tissues, which people don’t really think about until it’s too late. Aesthetically, I also feel strong calisthenic trained bodies look much more well proportioned and hardened due to the active use of stabilizer muscles. People who have trained calisthenics for a long time are deceptively strong. They don’t look particularly huge, but they perform feats of strength that even the most professional weightlifter would struggle to do. To me, this is a sign of true mastery over one’s body.
If you’re just getting started in your exercise career, try calisthenics.
Let me explain.
I think what most people should be doing is calisthenics. I’ve been lifting weights for over a decade, but only started calisthenics two years ago. Personally, I feel calisthenics gives you a much stronger and durable body over all compared to lifting weights. It also strengthens your joints and connective tissues, which people don’t really think about until it’s too late. Aesthetically, I also feel strong calisthenic trained bodies look much more well proportioned and hardened due to the active use of stabilizer muscles. People who have trained calisthenics for a long time are deceptively strong. They don’t look particularly huge, but they perform feats of strength that even the most professional weightlifter would struggle to do. To me, this is a sign of true mastery over one’s body.
If you’re just getting started in your exercise career, try calisthenics.
Do calisthenics have the same effect on bone density(that is, increasing bone density and decreasing chances of developing osteoporosis) that lifting weights does?
I agree with your point generally though that the best exercise routine(or diet) is one that you stick with and progresses you towards your goals.
I agree with your point generally though that the best exercise routine(or diet) is one that you stick with and progresses you towards your goals.
Calisthenics is weight lifting.
It just so happens that the weight you are lifting is your own body's weight rather than weights external to your body.
It just so happens that the weight you are lifting is your own body's weight rather than weights external to your body.
"Grave mistake" is a hyperbolic criticism, considering your only arguments for calisthenics revolve around strength based on personal anecdotal evidence, and a personal, subjective view of aesthetics.
I've tried calisthenics and lacks in many areas. For starters, it woefully neglects the legs. Pistol squats and bridges are not nearly as taxing as barbell squats and deadlifts, though bridges have the added benefit of working flexibility. Push ups and pull ups quickly reach a plateau with 1 arm variations, and at that point you're no longer doing calisthenic movements but training like a gymnast.
Calisthenics seem to be most effective at building strength for the core (pikes, leg raises, planks) and the shoulders (if you have the coordination to do hand stand push ups).
Barbell training should not be avoided. I've also had serious injuries, such as a broken humerus as a child, where rotator cuff and deltoid muscles atrophied to an extreme level; and those joints are now stronger than ever because I weight trained in specific movement patterns that are difficult to replicate with calisthenics. And I say this as someone who has also been lifting weights for over a decade and has competed in both powerlifting and bodybuilding.
I've tried calisthenics and lacks in many areas. For starters, it woefully neglects the legs. Pistol squats and bridges are not nearly as taxing as barbell squats and deadlifts, though bridges have the added benefit of working flexibility. Push ups and pull ups quickly reach a plateau with 1 arm variations, and at that point you're no longer doing calisthenic movements but training like a gymnast.
Calisthenics seem to be most effective at building strength for the core (pikes, leg raises, planks) and the shoulders (if you have the coordination to do hand stand push ups).
Barbell training should not be avoided. I've also had serious injuries, such as a broken humerus as a child, where rotator cuff and deltoid muscles atrophied to an extreme level; and those joints are now stronger than ever because I weight trained in specific movement patterns that are difficult to replicate with calisthenics. And I say this as someone who has also been lifting weights for over a decade and has competed in both powerlifting and bodybuilding.
It sounds like you didn’t use gymnastic rings.
I agree it doesn’t target the legs as much, and that’s one area where weightlifting helps, but unless you are doing the most complicated version of many calisthenics exercises (i.e. human flags, v-sit, iron crosses, dragon flags...) then you are not quite at the plateau.
It’s easy to neglect other things with barbell training. You need to train your flexibility, you need to train under instability, you need to strengthen connective tissues. Also you need to work straight arm strength and straight leg strength, not just bent, and they are not interchangeable.
I agree it doesn’t target the legs as much, and that’s one area where weightlifting helps, but unless you are doing the most complicated version of many calisthenics exercises (i.e. human flags, v-sit, iron crosses, dragon flags...) then you are not quite at the plateau.
It’s easy to neglect other things with barbell training. You need to train your flexibility, you need to train under instability, you need to strengthen connective tissues. Also you need to work straight arm strength and straight leg strength, not just bent, and they are not interchangeable.
To me, you are making it blatantly obvious that you barely know what you're talking about. Not only are you basing your claims on only the anecdotal evidence which is your subjective experience, but you are also making completely outrageous claims.
Someone who has exclusively trained calisthenics isn't going to be magically able to lift two times his own body weight, simply because your body and muscles will get used to training with the same load and strength gains will simply plateau. Someone who has specifically trained to get stronger by using an increasing load is going to be able to lift more than his own bodyweight.
Stop trying to sell one thing as the cure, denouncing everything else. Ultimately the most important thing is that people just do any kind of exercise. People should do what they like best - be it calisthenics, weightlifting or even powerwalking. Naturally, one approach might be objectively better for your health than another in the long run, but that doesn't matter if the alternative is not doing any exercise at all.
Someone who has exclusively trained calisthenics isn't going to be magically able to lift two times his own body weight, simply because your body and muscles will get used to training with the same load and strength gains will simply plateau. Someone who has specifically trained to get stronger by using an increasing load is going to be able to lift more than his own bodyweight.
Stop trying to sell one thing as the cure, denouncing everything else. Ultimately the most important thing is that people just do any kind of exercise. People should do what they like best - be it calisthenics, weightlifting or even powerwalking. Naturally, one approach might be objectively better for your health than another in the long run, but that doesn't matter if the alternative is not doing any exercise at all.
I used to think the same. I avoided body weight exercises because I figured my body just isn’t that heavy and I need to lift heavier weights to become stronger.
What I later realized is that body weight becomes very difficult by merely changing the technique. There are a lot of body weight exercises that are some of the hardest lifts I’ve ever done.
A person who has been dedicated to calisthenics can almost certain lift twice their body weight or more. Some can even squat a ton of weight without ever hitting the squat racks.
Like I said, the strength you build from calisthenics is very deceptive. People look at you and underestimate your strength because you don’t look like a weight lifter.
I’ll give you an example, sit on the floor with your legs straight out in front of you, back straight, and palms flat on the ground next to your knees. From this position, keep your back straight, legs straight, and lift your legs up as close as possible to your chest and hold it there for 10 seconds. Seems difficult? There’s calisthenics guys who can not only bring their legs all the way up, they can do it while simultaneously lifting their entire body off the ground in this position. Doesn’t matter how much weight you push in the gym, you will never be able to do that without the strong stabilizing muscles you can only get through calisthenics. And nothing you do with weights will ever be as useful or as impressive as feats of strength like this.
What I later realized is that body weight becomes very difficult by merely changing the technique. There are a lot of body weight exercises that are some of the hardest lifts I’ve ever done.
A person who has been dedicated to calisthenics can almost certain lift twice their body weight or more. Some can even squat a ton of weight without ever hitting the squat racks.
Like I said, the strength you build from calisthenics is very deceptive. People look at you and underestimate your strength because you don’t look like a weight lifter.
I’ll give you an example, sit on the floor with your legs straight out in front of you, back straight, and palms flat on the ground next to your knees. From this position, keep your back straight, legs straight, and lift your legs up as close as possible to your chest and hold it there for 10 seconds. Seems difficult? There’s calisthenics guys who can not only bring their legs all the way up, they can do it while simultaneously lifting their entire body off the ground in this position. Doesn’t matter how much weight you push in the gym, you will never be able to do that without the strong stabilizing muscles you can only get through calisthenics. And nothing you do with weights will ever be as useful or as impressive as feats of strength like this.
>"Someone who has exclusively trained calisthenics isn't going to be magically able to lift two times his own body weight"
I have personally witnessed a gymnast who had never bench pressed before in his life bench press ~400lbs while weighing ~200lbs.
I won't speak to some of the OPs other points but you are severely underestimating calisthenics.
I have personally witnessed a gymnast who had never bench pressed before in his life bench press ~400lbs while weighing ~200lbs.
I won't speak to some of the OPs other points but you are severely underestimating calisthenics.
The benefits of protein are historically documented by all the great bodybuilders. Nothing new here. Mainstream is always behind the freaks who dare to go against "science".
Which is amusing, because in this context the bodybuilders are fundamentally doing science. They have experiments (aka, exercise and eating regiments) that, as I understand it, are repeatable, and consistently produce the desired outcome, at least in terms of sculpted muscle and body fat.
Science said "Too much protein, i.e 1g/lb of body weight, was bad for your kidneys". That's what I meant by against science.
Modern bodybuilders don't have incredible life spans, either, so they face the consequences.
Yeah, pumping yourself full of tren, clen, and designer drugs, as well as getting up to 400+ lbs will do that to you.
That is mostly because all modern competitive bodybuilders use large amounts of PEDs.
I've often wondered about this can you point me in the direction of any info on their life spans?
But the experiments are also tainted, ie. undisclosed steroid supplements or other enhancers.
This article kind of addresses that. It mentions that this has been known but says it is unclear whether these high protein diets are effective for groups outside of your traditional, male bodybuilder.
Protein is good, but not too much from meat:
https://www.ncbi.nlm.nih.gov/pubmed/27479196
> CONCLUSIONS AND RELEVANCE:
> High animal protein intake was positively associated with cardiovascular mortality and high plant protein intake was inversely associated with all-cause and cardiovascular mortality, especially among individuals with at least 1 lifestyle risk factor. Substitution of plant protein for animal protein, especially that from processed red meat, was associated with lower mortality, suggesting the importance of protein source.
https://www.ncbi.nlm.nih.gov/pubmed/27479196
> CONCLUSIONS AND RELEVANCE:
> High animal protein intake was positively associated with cardiovascular mortality and high plant protein intake was inversely associated with all-cause and cardiovascular mortality, especially among individuals with at least 1 lifestyle risk factor. Substitution of plant protein for animal protein, especially that from processed red meat, was associated with lower mortality, suggesting the importance of protein source.
Thanks. Do you know of any naturally-high-in-protein plant-based source that isn't soy (i.e. tofu etc) or hemp?
Asking cos I've had a hard time finding protein dense plant based alternatives, and as a vegetarian, it's really hard to get a lot of proteins from plant-based sources without processed stuff like Vega etc.
I do eat quinoa but 1) it's very expensive and 2) you have to eat 2 or 3 cups of cooked quinoa to get like 25 gms of protein which is a lot of quinoa per day.
Asking cos I've had a hard time finding protein dense plant based alternatives, and as a vegetarian, it's really hard to get a lot of proteins from plant-based sources without processed stuff like Vega etc.
I do eat quinoa but 1) it's very expensive and 2) you have to eat 2 or 3 cups of cooked quinoa to get like 25 gms of protein which is a lot of quinoa per day.
Soy is safe for all but a small few who are allergic. (true of any food)
The dairy industry did a stupendous job convincing people it will interfere with their hormones though. Master class in PR.
The dairy industry did a stupendous job convincing people it will interfere with their hormones though. Master class in PR.
I think there have even been studies that correlate all protein intake (regardless of source) inversely with longevity, so I try not to get too worked up about not having a meal with a lot of it. Beans, lentils, peanuts, etc. have a decent amount of protein, but even bread has protein and nowadays it's not hard to find high fiber, high protein bread. I love meat so this is all difficult, and I hope to eat less over time. I think it's a balance between the short-term benefits of protein (energy, muscle) and the long term effects of high protein consumption (tough on your organs).
There is protein powder available from plant only sources, like pea protein. It is obviously processed(not sure how strictly you are against processing), but 'pea protein(extracted from yellow peas)' is the only ingredient in my whole foods version. 20g of it has 15g protein, <1g carbs, 1.5g fat.
edit: Just looked up vega and it looks like it is just plant protein like I recommended - sorry about that. What's wrong with extracting proteins out of plant matter? You don't end up with any noticeable amount of reagents or any intermediaries in the final product, thanks to chemistry.
edit: Just looked up vega and it looks like it is just plant protein like I recommended - sorry about that. What's wrong with extracting proteins out of plant matter? You don't end up with any noticeable amount of reagents or any intermediaries in the final product, thanks to chemistry.
Nuts.
To a lesser but still significant extent, legumes.
To a lesser but still significant extent, legumes.
Plant sources tend to have a higher ratio of calories to protein, so it's tough if you're limiting calories. Chickpeas, eggplant, and tahini all have protein; Trader Joe's Eggplant Hummus has all three, but somehow manages to claim a lower calorie-to-protein ratio than any of its ingredients (not sure how that can work). Mushrooms are good too. Also seitan if you don't mind something a little more "processed".
> somehow manages to claim a lower calorie-to-protein ratio than any of its ingredients
Hummus usually has more oil added on top of the tahini. And chickpeas are the main ingredient and they have a lot of starch on top of the protein.
Hummus usually has more oil added on top of the tahini. And chickpeas are the main ingredient and they have a lot of starch on top of the protein.
Right, that's why I find their nutritional claim hard to believe: 2g protein per 35 KCal is better than tahini, eggplant, or chickpea individually.
pea protein is a very cheap vegan source
Does animal protein include whey protein?
I would add a clarifying conjecture that probably the 1.6 grams per kg of body weight per day, should be based on your lean weight, i.e. how much you would weigh with only 10 or so percent body fat. If you're obese and weigh 200kg, you don't need to eat 320g of protein per day.
What would be a natural way to find if you're taking enough protein? If my sleep patterns, digestion, stomach, bowel movement, muscular recovery are fine, am I taking enough protein in accordance with my workout regimen? Or could it be that I may be absolutely fine but still taking less protein than the one my workout requires and hence building up less?
Edit: by natural I mean without using scales, going just by how I'm feeling and body is doing.
Edit: by natural I mean without using scales, going just by how I'm feeling and body is doing.
From: https://examine.com/nutrition/how-much-protein-can-i-eat-in-...
That being said, since fecal losses of protein and short-chain peptides tend to smell incredibly bad one can use a 'sniff-test' after bowel movements to assess if protein is being lost in the feces and thus not taken up by either the intestines or the muscle.
Not pleasant, perhaps, but should be effective :-)
That being said, since fecal losses of protein and short-chain peptides tend to smell incredibly bad one can use a 'sniff-test' after bowel movements to assess if protein is being lost in the feces and thus not taken up by either the intestines or the muscle.
Not pleasant, perhaps, but should be effective :-)
The link was unbelievably informative. Thank you.
Define "natural" - meaning you don't want to track what you eat? If that's the case, if you simply eat 4-8oz of some sort of lean protein with every meal, 3-5 meals a day, your protein intake will be adequate.
Yes but protein is expensive and I don't want to take excessive either. (assuming I'm financially constrained)
Eggs are pretty cheap and each one contains about 6 g of high-quality protein.
pea and whey proteins are cheap, less than $1 / serving
Not even a single mention of the risks of increasing mTor signalling due to extra protein. You would be well advised to keep that in mind.
First I've ever heard of this, and google tells me that mTor is a unit of vacuum - could you explain please?
If you want to learn more about the basics of strength training and eating healthy with more protein, you should watch this lecture from a doctor and strength coach who would agree with the ask from this article:
https://www.youtube.com/watch?v=7tsTwcOb_0k
https://www.youtube.com/watch?v=7tsTwcOb_0k
Is weights better than HIIT for over 40?
Why not both? No HIIT routine I've seen has you working more than 2 days a week.
over 40 your main concern is to make it sustainable and avoid injuries. A mix of moderate weights couple of times a week and HIIT couple of times a week would work best.
[citation needed]
I'm mid-40s and have no problem doing low-rep high-resistance (> 85% 1RM) sets 2-3 days per week and alternating with 2-3 HIIT sessions on bike, run, or swim for triathlon training.
You have to decide what your goals are (endurance = 12+ rep sets at 30-50% 1RM, hypertrophy = 8-12 rep sets at 55-75% 1RM, strength = 1-6 rep sets at 85% - 100% 1RM) AND you have to have excellent form for the prime mover exercises (deadlift, squat, bench press, bent-over row) to avoid injury, but with the right diet, discipline, and proper recovery consistent 5% gains per three- to four-week cycles are possible
Reference: _Periodization Training for Sports_ by Bompa, http://www.humankinetics.com/products/all-products/periodiza...
I'm mid-40s and have no problem doing low-rep high-resistance (> 85% 1RM) sets 2-3 days per week and alternating with 2-3 HIIT sessions on bike, run, or swim for triathlon training.
You have to decide what your goals are (endurance = 12+ rep sets at 30-50% 1RM, hypertrophy = 8-12 rep sets at 55-75% 1RM, strength = 1-6 rep sets at 85% - 100% 1RM) AND you have to have excellent form for the prime mover exercises (deadlift, squat, bench press, bent-over row) to avoid injury, but with the right diet, discipline, and proper recovery consistent 5% gains per three- to four-week cycles are possible
Reference: _Periodization Training for Sports_ by Bompa, http://www.humankinetics.com/products/all-products/periodiza...
How does one start lifting weights or exercising when you have no motivation to.
Start slow, don't push until your broken, just push enough so your body has to adapt.
If you've not been doing a lot of exercise just starting walking for 30 mins 4 times a week can be a good start.
After a couple of weeks you'll start adapting to that and feeling a lot better. Then you might want to join up at a gym.
I'd say start with something easy like the machines for a few months. The machines aren't the best way to lift but they're pretty hard to get wrong, come with instructions and get you used to going to the gym.
Limit your time at the gym. For me 40 mins and I'm out. If you feel like you have to be there for a long time it can impact the rest of your life and cause you to give up on it. Regular workouts are key to changing. Not one off insanely intense marathon sessions.
After 3 months or so you'll start noticing a little more energy and confidence. I'd say it's time to learn some barbell lifts. Deadlift, squat, bench press and overhead press. Get good at those over a year or so and you'll be amazed at the changes you see.
Starting strength is a great book to get you going on those lifts. If you can afford it a trainer is also a great way to start. https://athleanx.com/ is also something I've heard nothing but good things about.
Mobility is also huge, learn to stretch from day one. You'll feel amazing if you can get in 20 mins 3 times a week.
After a couple of weeks you'll start adapting to that and feeling a lot better. Then you might want to join up at a gym.
I'd say start with something easy like the machines for a few months. The machines aren't the best way to lift but they're pretty hard to get wrong, come with instructions and get you used to going to the gym.
Limit your time at the gym. For me 40 mins and I'm out. If you feel like you have to be there for a long time it can impact the rest of your life and cause you to give up on it. Regular workouts are key to changing. Not one off insanely intense marathon sessions.
After 3 months or so you'll start noticing a little more energy and confidence. I'd say it's time to learn some barbell lifts. Deadlift, squat, bench press and overhead press. Get good at those over a year or so and you'll be amazed at the changes you see.
Starting strength is a great book to get you going on those lifts. If you can afford it a trainer is also a great way to start. https://athleanx.com/ is also something I've heard nothing but good things about.
Mobility is also huge, learn to stretch from day one. You'll feel amazing if you can get in 20 mins 3 times a week.
No one starts doing something that they have no motivation to do. You have to decide that it matters. To cringe a bit and quote Tony Robbins anyways: “burn the boats and take the island!”
All great advice.
I came home from college after ending a long relationship. I was broke, depressed and quickly gaining weight. I knew I was in trouble when my Mom starting telling me I was looking "puffy" around the face. As a hockey and soccer player, this was the final straw, I knew I had to do something but was so unmotivated to do anything.
I started slow. Got a on a treadmill (you can find some for free on craiglist) and did 10 minutes a day. Then I do resistance band for about 10-15 minutes and then tried as best I could to stretch out. I started at 30 minutes, and then as I improved my diet and started to lose the weight, I increased the intensity. Yeah, I was doing 10 minutes, but I was practically sprinting by the second month. I gave up the resistance bands and started doing light free weight lifting, but doing long reps (3 sets of 20-25 reps).
My advice? Basically just do anything. Go out and walk for 15 minutes. Go run for 5 minutes every day. Go out and work in your yard, get on a bike and bike for 15 minutes. Anything that gets your blood pumping and your heart rate up is beneficial. Try as best you can to eat better. Working out is useless if you don't improve your diet.
Just start somewhere and adjust as you go. My biggest bit of advice? Listen to your body. If you're sore or doing something is painful, stop. If you're sore? Don't push it, take a few days off, switch exercises and take it easy. When you get older, it takes a LOT longer to heal and get back to working out. You don't want to pull a muscle and be sitting on your couch healing for 2 months.
I came home from college after ending a long relationship. I was broke, depressed and quickly gaining weight. I knew I was in trouble when my Mom starting telling me I was looking "puffy" around the face. As a hockey and soccer player, this was the final straw, I knew I had to do something but was so unmotivated to do anything.
I started slow. Got a on a treadmill (you can find some for free on craiglist) and did 10 minutes a day. Then I do resistance band for about 10-15 minutes and then tried as best I could to stretch out. I started at 30 minutes, and then as I improved my diet and started to lose the weight, I increased the intensity. Yeah, I was doing 10 minutes, but I was practically sprinting by the second month. I gave up the resistance bands and started doing light free weight lifting, but doing long reps (3 sets of 20-25 reps).
My advice? Basically just do anything. Go out and walk for 15 minutes. Go run for 5 minutes every day. Go out and work in your yard, get on a bike and bike for 15 minutes. Anything that gets your blood pumping and your heart rate up is beneficial. Try as best you can to eat better. Working out is useless if you don't improve your diet.
Just start somewhere and adjust as you go. My biggest bit of advice? Listen to your body. If you're sore or doing something is painful, stop. If you're sore? Don't push it, take a few days off, switch exercises and take it easy. When you get older, it takes a LOT longer to heal and get back to working out. You don't want to pull a muscle and be sitting on your couch healing for 2 months.
Figure out what matters to you personally and frame exercise in terms of a means to achieving or aiding you in that matter.
For example, if family is important to you, being strong and fit makes it easier to take care of a young family. If you're a woman I assume pregnancy goes easier if you're physically robust beforehand. Good health ensures longevity and gives you more and better quality time with your family.
If your career or work is important then you can note that being in better health puts you in a better position to achieve your professional goals - lower chances of RSI or lengthy hospital stays, easier to put in long hours without getting tired. And of course physically fit people are more attractive and, on average, attractive people do better professionally - they get paid more, are perceived as more competent etc.
If you care about the environment, becoming fitter makes it more likely you'll walk or bike instead of driving. You'll also require less healthcare in your old age, which means fewer resources are expended on you.
I could keep going - practically any personal goal could get a bit of a boost from better health.
For example, if family is important to you, being strong and fit makes it easier to take care of a young family. If you're a woman I assume pregnancy goes easier if you're physically robust beforehand. Good health ensures longevity and gives you more and better quality time with your family.
If your career or work is important then you can note that being in better health puts you in a better position to achieve your professional goals - lower chances of RSI or lengthy hospital stays, easier to put in long hours without getting tired. And of course physically fit people are more attractive and, on average, attractive people do better professionally - they get paid more, are perceived as more competent etc.
If you care about the environment, becoming fitter makes it more likely you'll walk or bike instead of driving. You'll also require less healthcare in your old age, which means fewer resources are expended on you.
I could keep going - practically any personal goal could get a bit of a boost from better health.
maybe find something that interests you that is active rather than straight exercise.... Brazillian Jiujitsu :) Rowing? Kyaking? Indoor Rock Climbing?
Maybe just commit to trying a bunch of things till you find something that you like
Maybe just commit to trying a bunch of things till you find something that you like
Use a guided program such as StrongLifts 5x5.
It’ll guide you through the exercises to do, how often to do them, and how to do them properly.
If you have the budget, hire a personal trainer for 1-2 hours/week. It's not cheap, but having to make the appointment or lose the money you spent is a huge motivator. They'll probably work you harder than you would work alone as well as enforce good form. I got started lifting weights this way.
Then you'll be motivated to work out on your own to save money.
Then you'll be motivated to work out on your own to save money.
I’m an undergrad, and I’ve only very rarely worked out in the past. I just wanted to share how I feel about this today. I’ll be going for my second time today.
I think some important factors for this:
- It feels good
- I’m feeling sad and am looking to feel better
- I’m not feeling too physically tired. Last night I worked out, and this morning I worked out. I feel strong and as if I have enough energy to work out
- I am not distracted with stress about any obligations (when I am stressed/distracted, I tend to forget to do certain things or will badly time manage)
I think the main factors are that I am looking to feel better and I feel somewhat energetic because I worked out last night and today.
I have wondered how to solve this problem last month. I thought about how, through school and social norms, we learn to not react to our urge to move (and movement can bring pleasure). It’s important to react to our urge to move, to have a reflex. I might be developing that now, because as I wrote, I’m goingbecause I want to feel better.
I think some important factors for this:
- It feels good
- I’m feeling sad and am looking to feel better
- I’m not feeling too physically tired. Last night I worked out, and this morning I worked out. I feel strong and as if I have enough energy to work out
- I am not distracted with stress about any obligations (when I am stressed/distracted, I tend to forget to do certain things or will badly time manage)
I think the main factors are that I am looking to feel better and I feel somewhat energetic because I worked out last night and today.
I have wondered how to solve this problem last month. I thought about how, through school and social norms, we learn to not react to our urge to move (and movement can bring pleasure). It’s important to react to our urge to move, to have a reflex. I might be developing that now, because as I wrote, I’m goingbecause I want to feel better.
Find a competent trainer - gyms that teach Olympic Weightlifting are going to have higher caliber trainers than the typical commercial gym full of 'personal trainers.'
There's a massive technical aspect to learn that puts a more scientific spin to appeal to people like us.*
* You're on HN, right?
There's a massive technical aspect to learn that puts a more scientific spin to appeal to people like us.*
* You're on HN, right?
Training to be better at something that you will never do for real is somehow depressing, especially if you only do it in a gym. Run or ride a bike, at least you have a chance to do something useful instead of moving a weight for the sake of moving a weight
>Training to be better at something that you will never do for real is somehow depressing
I would argue with the "never do for real" when it comes to weight lifting, and I would also argue against the entire concept.
You lift weights all the time. Every time you stand up, every step you take, every time you move any muscle, you're lifting weights. If you're helping a friend move, you're lifting weights. I bought a file cabinet the other day and the guy was amazed that I got it into my truck on my own even though it was 50+ pounds... but I think a normal person should be able to lift that much weight into the bed of a truck no problem. Need to open a pickle jar? Need to move a couch? Need to carry more groceries in from the car? That's what you're training for.
And also, people train for things they never do "for real" all the time. Every time you play a video game you train for something you'll never do for real. Every time you play guitar but you're not in a band, you're training for something you'll never do for real. Every time you make a joke if you're not a stand-up comedian, you're training for something you'll never do for real. Every time you take a picture but you're not a photographer you get the idea. You're not really training to be an olympic weightlifter, you're training to lift that weight right there in front of you. That's just as "for real" as anything else you do as a hobby.
How is running or riding a bike any more "for real" than lifting a weight? They're all things you do for exercise to be healthy. No one's running everywhere they go, running is something you do in order to run, and you run to get better at running so you can run more. You lift weights in order to lift heavier weights so you can lift more weights. Same exact thing.
I would argue with the "never do for real" when it comes to weight lifting, and I would also argue against the entire concept.
You lift weights all the time. Every time you stand up, every step you take, every time you move any muscle, you're lifting weights. If you're helping a friend move, you're lifting weights. I bought a file cabinet the other day and the guy was amazed that I got it into my truck on my own even though it was 50+ pounds... but I think a normal person should be able to lift that much weight into the bed of a truck no problem. Need to open a pickle jar? Need to move a couch? Need to carry more groceries in from the car? That's what you're training for.
And also, people train for things they never do "for real" all the time. Every time you play a video game you train for something you'll never do for real. Every time you play guitar but you're not in a band, you're training for something you'll never do for real. Every time you make a joke if you're not a stand-up comedian, you're training for something you'll never do for real. Every time you take a picture but you're not a photographer you get the idea. You're not really training to be an olympic weightlifter, you're training to lift that weight right there in front of you. That's just as "for real" as anything else you do as a hobby.
How is running or riding a bike any more "for real" than lifting a weight? They're all things you do for exercise to be healthy. No one's running everywhere they go, running is something you do in order to run, and you run to get better at running so you can run more. You lift weights in order to lift heavier weights so you can lift more weights. Same exact thing.
If you sit up and sit down regularly, that's a squat.
If you pick up heavy stuff off the floor, that's a deadlift.
Put something on a shelf, it's a press.
These items are less a problem in your 20s, 30s and below, than above.
More muscle mass means more hormone production, which otherwise declines with age.
And weightlifting leads to higher bone density and stronger tendons.
Now are you sure it's not useful, moving a weight for the sake of it?
If you pick up heavy stuff off the floor, that's a deadlift.
Put something on a shelf, it's a press.
These items are less a problem in your 20s, 30s and below, than above.
More muscle mass means more hormone production, which otherwise declines with age.
And weightlifting leads to higher bone density and stronger tendons.
Now are you sure it's not useful, moving a weight for the sake of it?
No way. I love learning those lifts. I'll never compete but I'll get better. I'll have a challenge that's more than just grinding through reps. I'll get gains faster than just physiological adaptation allows for as my skill goes up. Olympic lifts can be a lot of fun.
The only olympic-style lifts I've done are deadlifts. It is very rewarding to maximally focus all your mental and physical energy into one second of effort. Using your body feels good no matter if the activity has "no purpose."
Motivation is overrated:
http://rosstraining.com/blog/2015/12/29/motivation-is-overra...
http://rosstraining.com/blog/2015/12/29/motivation-is-overra...
Get a gym buddy, could be any friend that wants to hit the gym too or one that already goes and doesn't mind you tagging along. Don't have to workout together, you just want someone not to disappoint and text when you want to flake.
I started counting streaks. I'm using an app for this.
I've also been doing HIIT workouts by following this guy's videos: https://www.youtube.com/channel/UCSYr9PbKKbL-OdIEnIvqVOw/vid...
I love that it is timed. I'm not distracted by anything unlike if I'm just doing it on my own.
I've also been doing HIIT workouts by following this guy's videos: https://www.youtube.com/channel/UCSYr9PbKKbL-OdIEnIvqVOw/vid...
I love that it is timed. I'm not distracted by anything unlike if I'm just doing it on my own.
Make it a habit. Start out small and stick to it for 60-90 days or something. Go at least 3 times a week and do 3-4 exercises and stick at it.
I started going to gym at lunch time. I just eat a sandwich or a shake (Jimmy Joy) in front of my computer and then I go to the gym. It takes me a total of 50 minutes (30 minutes of actual exercising) but I could feel a real change in my body going 4 times a week.
Generally, recognize that some things in life are worth doing even if you don't want to.
Specifically, structure your starting workouts so they are simple and achievable, and if possible can help you in other areas of your life.
Specifically, structure your starting workouts so they are simple and achievable, and if possible can help you in other areas of your life.
Honestly? I'd suggest not doing so. Take walks when you want to, and consider if there's somwthing else you could do that would still benefit your life, that yoy do have motivation for.
If you can't find motivation, try obligation. Either fiscal, personal, schedule, etc.
For me, I have found if I put something such that I have to do it, it typically gets done. Just making it so that I want to...
For me, I have found if I put something such that I have to do it, it typically gets done. Just making it so that I want to...
By lifting weights and exercising.
[deleted]
Anyone have a link the study they're talking about?
We get these type of fads every decade. Cholesterol was bad for you then fats were bad for you. Then it was running. Then hiking. It never ends.
My grandparents lived well into their 90s. All you have to do is eat well and try to be active from time to time.
But there is a growing weightlifting movement with a healthy marketing budget...
My grandparents lived well into their 90s. All you have to do is eat well and try to be active from time to time.
But there is a growing weightlifting movement with a healthy marketing budget...
Many people who smoke have lived into their 90s. That's not a good reason to smoke. Anecdotes are not data.
Data is not the whole picture. Maybe more protein is great for adding muscle mass, and bad for a different reason...
The article lists beef as it's first source of protein besides protein shakes. Beef is a class 2A carcinogen. I stopped reading there.
The article lists beef as it's first source of protein besides protein shakes. Beef is a class 2A carcinogen. I stopped reading there.
I saw "Beef is a class 2A carcinogen" and suspect you just watched "What the health"? If so there are claims that that movie got a few things wrong. https://sciencebasedmedicine.org/what-the-health-a-movie-wit...
Also class 2A carcinogens are simply a class of things that probably increases your chance of cancer. That doesn't mean it gives you a huge chance of cancer most of the time the increased risk is trivial.
To give some context red meat is on the same list as:
To give some context red meat is on the same list as:
Hairdresser or barber (occupational exposure as a)
Shift work that involves circadian disruption
Very hot beverages (more than 65℃)
High-temperature frying, emissions from
Household combustion of biomass fuel (primarily wood), indoor emissions from
"On the other hand, any form of protein is likely to be effective, it concludes, not merely high-protein shakes and supplements. Beef, chicken, yogurt and even protein from peas or quinoa could help us to build larger and stronger muscles."
That's really the part you took issue with? That's a list of protein examples, not "it's first source of protein." It even says "any form of protein is likely to be effective."
Fake HN outrage?
It goes on to say "On the other hand and conveniently, any type of and time for protein was fine. The gains were similar if people downed their protein immediately after a workout or in the hours earlier or later, and it made no difference if the protein was solid or liquid, soy, beef, vegan or any other."
That's really the part you took issue with? That's a list of protein examples, not "it's first source of protein." It even says "any form of protein is likely to be effective."
Fake HN outrage?
It goes on to say "On the other hand and conveniently, any type of and time for protein was fine. The gains were similar if people downed their protein immediately after a workout or in the hours earlier or later, and it made no difference if the protein was solid or liquid, soy, beef, vegan or any other."
Was your OP outraged?
Anecdotes are the data that lead to further investigation. It would be nice to know what, if anything, is different about those data points who smoke yet still live into their 90s. If it's due to lifestyle factors, maybe there are practices that smokers would be able to adopt even while they're unsuccessful at quitting.
Anecdotes are not facts. Cholesterol and most fats are still generally bad for you, it's not so black and white, it never is or was. It's not an excuse to stuff yourself with cheeseburgers.
But can't eat the protein all at once:
Research by McMaster University’s Dr. Stuart Phillips and others has found that if you eat more than 20 to 30 grams of protein at a time, you don’t get any further anabolic boost. Any extra protein is simply burned for energy; unlike carbohydrate or fat, you can’t save it for later.
https://www.runnersworld.com/sweat-science/why-and-when-you-...
Research by McMaster University’s Dr. Stuart Phillips and others has found that if you eat more than 20 to 30 grams of protein at a time, you don’t get any further anabolic boost. Any extra protein is simply burned for energy; unlike carbohydrate or fat, you can’t save it for later.
https://www.runnersworld.com/sweat-science/why-and-when-you-...
It's not as black and white as that article makes it seem.
https://www.youtube.com/watch?v=tJpdPYedWjc
https://www.youtube.com/watch?v=tJpdPYedWjc
Examine.com disagrees with this, and implies it may be an urban myth: https://examine.com/nutrition/how-much-protein-can-i-eat-in-...
Maybe it's me, but 10% extra performance and 25% extra muscle mass sounds like quite a huge difference to me - "not enormous" is technically correct but also lowered my expectations to a few percentages.