Training for the geezer olympics, my 30% rule

(charlie3) #1

I’ve been off work for 8 months, may be retired (I’m 70). We’ll see if I go back when they call me. I decided to use the time to figure out my version of fit and healthy, a project that started 18 months back.

I’ve come to the conclusion that the human machine is intended to burn 30% of calories in activities then eat the right stuff to refuel. The food part is less than 40 gm net carbs, 20% protein, 70% fat, 10% carbs, real food only (which covers 100% of the RDA’s).

The interesting part is the activity. The goal I set 18 months ago was to be as fit as possible with zero compromises to health-and look the part. To burn 30% of calories without burning out I need an artful combination of low, medium, and high intensity work.

I can get it done with 2 70 minute walks daily plus 2 hours a week of lifting or 60 minutes of SS cardio equals the daily walking. The lifting burns calories about as fast as the cardio. This has me doing 2 hours a day of activity.

My RMR is 1600 calories a day so activities need to average 800 calories. My walking burns about 5.5 calories a minute, cardio and lifting approach twice that. I took 6 months to work up to 30%.

If I wasn’t retired it would be tough to get in all the activity and prepare food strictly from traditional produce. I believe the above is what mother nature wants for normal operation. This wasn’t so hard before cars, tractors, electricity, and processed food. The modern work we are expected to do plus the convenience foods we are encouraged to use for fuel are contrary to how the machine is supposed to work so of course things get gumed up. Retirement, hmmm…, is this what they mean by finally taking it easy?

When I roll into bed I’m asleep in seconds.

(Marianne) #2

Good for you!

Geezers rule!!!

:laughing:

(KetoQ) #3

Charlie –

I find the long walks are good for me as well on a lot of different levels, but it is making the time that can be a challenge.

I also find weight training to be a huge benefit, especially as we age, I’m 56. I bought a kettlebell for those days I can’t make it to the gym. It is great for both cardio and strength training.

Cheers,
Q

(Marianne) #4

Just be careful with the kettlebells when just starting out, especially if you do the thing where you take it above your head and extend your arm all the way up. About ten years ago, I had won a free kettlebell workout from a personal trainer who used mainly kettlebells. I did the over-the-head lift (don’t remember how heavy the kettlebell was - 8 lbs.?) and I tore my rotator cuff. Heard it crunch. Never had surgery, but for probably over three years until I got enough scar tissue, I couldn’t raise my arm straight out in front of me or up.

(charlie3) #5

I was a dedicated hobby lifter in mid life and got a nice basement gym at the time. I’m relying on that these days. One of the criteria is zero tolerance for injury risk. My sets are intense but higher reps to avoid abolute loads that can cause injury. I’m also stingy about volume, 6 sets of 10 exercises per week, about 2 hours total per week.

(changliuqian) #6

hi. thanks.
I am having some questions for you.
Can you help me?

(Hyperbole- best thing in the universe!) #7

Hi changliuqian, What are your questions? If you need to speak Chinese, there are a few of us here that can help out. Bilingual messages would be best to let the largest number of people help. Also, I haven’t talked about keto in chinese too much, so the English would help me better understand the Chinese :laughing: Bilingual life!

你好！ 如果中文比英語好，這裏有人可以幫助。但是用英語最好。

(changliuqian) #8

Just be careful with the kettlebells when just starting out, especially if you do the thing where you take it above your head and extend your arm all the way up. About ten years ago, I had won a free kettlebell workout from a personal trainer who used mainly kettlebells. I did the over-the-head lift (don’t remember how heavy the kettlebell was - 8 lbs.?) and I tore my rotator cuff. Heard it crunch. Never had surgery, but for probably over three years until I got enough scar tissue, I couldn’t raise my arm straight out in front of me or up.

(changliuqian) #9

thanks.

(changliuqian) #10

Thanks for your reply.
Can you help me really?
I am freelancer and i need job.
:slight_smile:

(Hyperbole- best thing in the universe!) #11

What is the help you need? This is a forum to help people eating a ketogenic diet. No one here can help you get a job. The topic you posted in is about exercising while eating ketogenically. Do you have questions about that? If not, perhaps you are on the wrong website.

这是酮生饮食的网站。

(Eric - The patient needs to be patient!) #12

I agree. I do resistance training at 66yo.