Advice excercise

(Scott) #1

I have started to do some light exercise at the gym . I do 30 minutes on the bike or elictical machine on a low level. When I’m done then maybe 2 machines for a body part like bicep or triceps etc . On the weekend I will go either sat or Sunday morning which is fine . During the week I can’t go till 7 or 8 at night and when I’m done I get really hungry but trying not to eat after supper . Any ideas . And I usually can’t go till that time and go 2 time a week during Monday to Friday. Not going to gym to lose weight just like getting out and make me feel better

(Edith) #2

Many fitness gurus suggest eating after a strength training workout so you can build muscle. Others here may disagree, but I think if you want to build muscle, strength training and then fasting until morning is not the way to go.

I think either have a keto/protein snack after your workout or maybe have your dinner after your workout. You’re only working out late 2x/week. Having a post workout snack is not going to mess things up.

Keto is partly about listening to your body. If you’re going to bed hungry because of a schedule your mind has set, you’re just going to cause it stress and increased cortisol levels.

(Scott) #3

Thanks it’s not really about building muscle as I don’t do free weights anymore just machines . It’s more about just not loosing muscle . I’m 53 and it’s easier and safer now to do machines . In myn20’s it was free weights and creatine.

(Keith) #4

A few years ago, I went low carb and became a gym rat and lost 50 in 5 months. I would start on the elliptical for 30 minutes then weight training (machines mostly) then walk on treadmill or at the track for 20 to 30 minutes. I will tell you from experience that it is bad business to fast after exercise, especially weight training. Eat something high protein. Even if it is a protein shake. Trust me on this.

(Keith) #5

Oh by the way, we are the same age. I put myself in a position where I have to start all over again now. Had some lower back issues. Then upper back issues that kept me out of the gym so getting back to it again now. 3 to 4 days a week is all it takes with a little restraint when it comes to food. Good luck!

(Edith) #6

I’m 54. I’ve been using body weight exercise. I can exercise my muscles to failure and not have to worry about dropping a dumbbell on myself. :smile:.

(Scott) #7

Thanks . In Canada and basically every bar I can find with protein or keto etc tastes bad that I have tried or are 8-10 carbs . I will look at premier protein from Costco . I think they were 200 calories and around 3 or 4 net carbs . Still high but will
Try to find something . Weekend morning are no problem . I get home around lunch so haven’t wanted since around 8 the night before

(Laurie) #8

Scott, it doesn’t have to be a protein bar. Try a bit of cheese or other “real food,” as we discussed when you asked about what to take to the golf course. Good luck!

#9

Since weight loss isn’t the absolute goal I’d flip the ratios on those two. Make the weights the majority and cardio the minority. Use it when you get there to get the blood flowing and warmed up, then stick with resistance training. Still burns calories, increases your metabolic rate after the fact which cardio doesn’t. Constant cardio without weights eventually equals an “efficient” metabolism, meaning slower. Resistance training is great for you from every angle. Getting stronger will lead to body re-compositioning which most would want unless you have a perfect physique now. Don’t be afraid of the free weights either. On the post workout, I’d definitely get some protein in post workout, even if it’s just a shake.

#10

I get that mindset in theory, but it’s incorrect. The reality is machines make you loose stability since they’re guiding your range of motion and isolating everything. Given that you’ve lifted in the past and know how to do it correctly that’s that much more of a reason to do it now. You’re 53 dude! You’re NOT old! Lift man! Keep everything strong and working together.

Think of it this way, who’s gonna get a back injury from a lift faster? The guy who goes to the gym and deadlifts and does overhead presses and constantly fires all the muscles and stabilizers in his posterior chain, or the guy who does back extensions on a machine and leg presses and has everything in between used to not working? THAT’S the guy who with low weight can hurt himself with a small twist that shouldn’t hurt at all.

(Scott) #11

I was going to bring cheese , thanks . Where I go after supper it’s hard to get on free weights as the bigger guys use them . The machines are a lot less busy but will try to get on some machines . I do the cardio as except for the gym or golf course or odd walk I am staying in . Daughters hockey started so I have that every weekend . Taking the COVID seriously . The cardio gives me a good sweat which I like

(Edith) #12

Agreed!!!

(Scott) #13

No but my parents are and my friends brother has had it since June and is still
Messed up

(Keith) #14

The carbs are not great in protein power but even 8 grams is ok as long as stay below 20 to 25 for the day. Taste is not great but it is a tool and it works.

(Scott) #15

Just watched a video by Dr. Eric Berg and great says don’t eat before or after workout . I don’t know if he is respected here just know he has lots of followers and videos on YouTube

#16

Berg is a bit of a clown. If you’re not meant to eat before or after exercise then when does he suggest you do it? :roll_eyes: If you can manage 30 grams or so of protein with just a little fat after exercise you’ll be golden.

#17

That guy look like he’s ever worked out a day in his life to you? He’s a Chiropractor that thinks he’s a keto master, research scientist, nutritionist etc. Pre/Post workout nutrition is VERY important… if you want good results that is. Now whether that’s meals, supplements etc is different for everybody depending on goals and preferences.

(Bob M) #18

I don’t eat before a workout (work out early in the morning) and don’t eat for a few hours after, until I’m hungry.

Since the pandemic started, I started doing 10-15 pushups. Built up to 30. Started doing pseudo-1 arm pushups (put one arm at 90 degrees from the body and do pushups with one arm; the arm at 90 degrees still does work). Could do too many of those, so now do one arm pushups with one arm on a ball and one on the floor.

Now, do: one arm ball pushups to failure; 1 arm 90 degree pushups to failure; one arm pushups on third step to failure; one arm pushups on 4th step to failure; regular pushups to failure; regular pushups with feet on a stool to failure; pushups on second step to failure; pushups on fourth step to failure; presses on dip bars to failure; dips (with help from stool and feet) to failure.

Would need two of me to determine whether eating immediately after my workout would be better. Though I’m not hungry then.

(Bob M) #19

Overhead presses are very dangerous. Signed, someone who has two torn rotator cuffs from doing exercises like that.

#20

They’re not dangerous when done with proper form and with correct weight for your strength level. No different than the deadlift argument that’s been perpetuated for years. Doing them right equals a great compound movement that involves a lot of muscles and contribute to good solid strength. Doing them wrong is a different argument completely. I also have a rotator cuff that doesn’t like me anymore and I’m one of the many doing a ton of external rotations to get that thing warmed up for almost any chest or shoulder workout… then it’s fine. I also have a crap AC joint on the other side. But it’s not because of any specific exercise, it’s because when I was young I lifted like an idiot like most do. Lifting didn’t hurt me, my stupidity did. I move around far more weight now than I did in my 20’s and have a lot less pain, what changed was I smartened up and started doing it right instead of ego lifting to to look better with my shirt off for the girls. If I could go back to my 20’s I’m sure I’d do it exactly the same!