Anyone had major success later in life?
Brocksterdanza
Posts: 208 Member
I feel like a gain and lose the same 10 pounds over and over. I'm almost 40(male). I know metabolism slows as we age but i wonder if it is a nearly impossible feat. Im a big guy as it is 250... and i would love to weigh 205-210... i used to weigh 325... im just not sure if I'm setting unrealistic goals for myself. I recently completed the spartan trifecta and felt that was a major accomplishment for me nearly being 40. I have some in my gym telling me to really pound out cardio and do simply maintenace weight training. That these 2 will butt heads if you combine the 2. Im a coach and i know that the two can coexist for the common good, but on the other hand realize that if i do too much cardio, ill begin to lose muscle. I guess my question is if i lift and combine cardio and keep my caloric deficit at about 750 a day, will i lose the weight and maintain the majority of my muscle. Also, how important do you feel protein shakes? I am struggling to get my protein numbers each day. Thanks gang!
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Replies
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Brocksterdanza wrote: »I feel like a gain and lose the same 10 pounds over and over.
So stop stopping
I'm almost 40(male). I know metabolism slows as we age
No it doesn't. On average your TDEE reduces 100 calories per decade through reduced activity and reduced muscle mass. Hit the gym, rebuild your muscle. Get more active
but i wonder if it is a nearly impossible feat.
Nope
Im a big guy as it is 250... and i would love to weigh 205-210... i used to weigh 325... im just not sure if I'm setting unrealistic goals for myself.
Unrealistic to be a healthy weight? Nope. Unrealistic for you if you don't work on your gamut of excuses? Possibly
I recently completed the spartan trifecta and felt that was a major accomplishment for me nearly being 40.
Congratulations you're clearly fit and can dedicate yourself
I have some in my gym telling me to really pound out cardio and do simply maintenace weight training.
Hmmm
That these 2 will butt heads if you combine the 2. Im a coach and i know that the two can coexist for the common good, but on the other hand realize that if i do too much cardio, ill begin to lose muscle. I guess my question is if i lift and combine cardio and keep my caloric deficit at about 750 a day, will i lose the weight and maintain the majority of my muscle.
Yes, yes you will. You do that
Also, how important do you feel protein shakes? I am struggling to get my protein numbers each day. Thanks gang!
Not important at all. Get your protein through your diet or shakes, hit your minimums
Stop being goal oriented get lifestyle oriented
How are you going to maintain a healthy weight for the rest of your life15 -
What Sued0nim said about lifestyle is important. Very important.
Totally reinventing myself at 52 from an obese, sedentary person who hated exercise into a fit 54 year old 94 pounds thinner took lifestyle changes. That meant forming habits I intended to keep. My goals were focused on the long-term.
I felt too old too young. I wanted to cut that nonsense out. I feel younger now than I did at 40.
It's only unrealistic to meet the challenge of being fit and a healthy weight if you think it is and set that roadblock in your way.6 -
"Nearly 40" - one foot in the grave then?
I don't know where you get the cardio resulting in muscle loss from - that's simply not an issue for people in normal life. Using your muscles doesn't result in losing them!
A reasonable and sustainable deficit, adequate protein and resistance/weight training will give you good weight loss (i.e. fat loss) and cardio for heart health and the ability to maintain a reasonable deficit with a good amount to eat. Nothing magical about protein shakes, they are just a liquid protein supplement if your diet needs supplementing.
I manage to combine strength training and cardio, there's some training and recovery interference but it's just as much complimentary as antagonistic.5 -
I was saying losing muscle from cardio due to the muscle i lost doing insanity... i went from 325 to 225 and could barely curl a 25 pound dumbbell. I was told this was because my body used my lean muscle as fuel because i was in a deficit and pushing my body. It sounded reasonable.
Thanks for all of the advice btw0 -
Almost 40 is 'later in life' now?? Good lord, that's depressing. I better start planning my retirement!
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Sorry, just have always heard that after 40, you are on the backside of your life... didn't mean to ruffle feathers... my apologies3
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I'm 57, way over the hill I guess (teehee), and decided to finally dump some weight. My regiment is to watch closely what I eat, how much I eat, and expanded my cardio (walking) a wee bit. I don't measure everything I eat to the gram, eat pretty much what I want, read labels religiously, and rely on my MFP numbers. I'm not a gym rat, never have been, and have relied on the cardio alone. Since August I've dropped 36lbs and don't feel any worse the wear. After I get the weight I want off, I'll maybe look at rebuilding any muscle I may have lost. Obviously you're in good shape with what you have recently accomplished (well done), you just need to make a realistic plan and stick to it. If I can do it anybody can:)1
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Alatariel75 wrote: »Almost 40 is 'later in life' now?? Good lord, that's depressing. I better start planning my retirement!
Retirement? Oh heck I think we got polish up that will! Haha!
Sorry OP! I'm just kidding. I suppose it's possible to lose muscle mass if your in a deficit and not getting sufficient protein. Find a healthy balance and do your cardio and weights. I don't see that you need to shoot for such a dramatic and agressive weight loss, the 750 deficit. I've got about 10 left to lose, but it's just not happening *shrugs*. There's no magic number, don't chase the scale. Focus more on your gains, better endurance, lifting more weights and less on that scale.
You could be moving in the right direction with simultaneous fat/muscle change.
Good luck!
Sincerely,
Old bat of 46 1 -
Just turned 40 and this is the first time in my life that weight loss is working/sticking. The only thing you need to do to lose weight is eat less than you burn. I do not exercise (I know I should) and have lost about 35 pounds so far.1
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"Almost 40" seems young to this 47 yr old woman. I'm quickly approaching menopause so I should be screwed, right? Nope. It takes discipline & a desire to change. I changed my lifestyle to include regular exercise & eating to support my goals. I'm in better shape & health now than in my 20s.3
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i am 52 and fitter and lighter than i have been in 30 yrs in my given sports i am an achiever, and kick the butts of younger men.
at nearly 40. your still a child. stop thinking like a pensioner
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I'm 56, have lost 38 lbs since June, do cardio and lift, and I'm in better shape now than I was 20 years ago. As the old saying goes, "Age is but a number."3
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How often do you all hit the gym v. Cardio? IE, do you spend an hour in the gym and of that hour 15 minutes doing cardio? Do you do this 3-5 times a week? Or is it weight lifting one day, cardio the next? I'm trying to grasp on to any tidbits that will help me out of the rut.0
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I was convinced that at age 59 and 301 lbs it was physically impossible for my body to lose weight. Wrong. Now at age 61 I am in my maintenance range of 155+/- and in the best shape of my life. The body is an amazing piece of work and will do what you allow it to do.14
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I started logging my calories on MFP in my early 50s and had "major success" (15% weight loss from starting weight in four months, and have kept it off for three years) at weight loss for the first time in my life. I lift more than most of the (younger) women in my gym. I started taking ballet in my 50s. I continue to practice yoga.
"Nearly 40" is no reason to feel like you have to give up your fitness goals.2 -
Brocksterdanza wrote: »How often do you all hit the gym v. Cardio? IE, do you spend an hour in the gym and of that hour 15 minutes doing cardio? Do you do this 3-5 times a week? Or is it weight lifting one day, cardio the next? I'm trying to grasp on to any tidbits that will help me out of the rut.
I don't go to a gym, but rather do everything at home. It's all covered in my profile if you want to take a look.0 -
Brockster, the only thing holding you back is yourself. Your doubts. Your habits. Your beliefs about food and eating. It is totally doable, lots of people on this forum have done it, and you can do it.
I'm 51. After being heavy much of my life, I realized that the key is to make small, sustainable changes that lead to a healthier, happier life. The reason to do it is not to lose weight, but because you only have one life and one body. If you don't take care of yourself, nobody else will. You have to choose to prioritize your health and well-being. And you do it not because you should, but because it feels so good. It feels good to eat right. It feels good to sleep well. It feels good to lose weight. It feels good to have your clothes get loose. It feels good to look good. It really is as simple as that.
18 month ago I started working out regularly. Over the past 9 months I have dropped from 250 to 220. I plan to get down to 200 over the next few months. I am doing it with a combination of modest changes: careful logging of my meals with MFP, modest calorie deficits every day, and regular moderate exercise. More recently, partly in support of my son, who has developed type 2 diabetes, I am eating low carb.
Rather than focus on the goal, I recommend that you focus on the small, sustainable lifestyle changes that lead to that goal. Each time you log a meal is a success. Each day you hit your calorie target is a success. Each time you make a mindful food decision is a success. Each time you exercise is a success. Each time you take the stairs instead of an elevator is a success. Each one of those successes is a gift to yourself that contributes to your health. Over time, those successes add up to real progress toward your weight loss goal. Perseverance is the key. Keep at it and you will get there.
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Brocksterdanza wrote: »Sorry, just have always heard that after 40, you are on the backside of your life... didn't mean to ruffle feathers... my apologies
In my 50's I dropped my weight from 250 to 180 and became a runner. Not bad for such an old geezer, huh? 3 -
@Brocksterdanza Count calories accurately and honestly. That's what myfitnesspal offers. MFP provides the food diary and the food database. You provide the honesty and accuracy. If you can do that, you will lose weight.
You'll need a digital food scale to accurately weigh foods.
https://ndb.nal.usda.gov/ndb/search/list for nutritional values of foods.
http://www.convertunits.com/ for when you need to convert units. Duh.
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If you feel 'over the hill' at age 40, your hill is much too small.
I started running at age 55. At 59 I ran my first marathon. My husband hiked from Mexico to Canada at age 59, 60 and 66. (I hiked with him.)
You can make major changes in your life at any age. It's up to you how much effort you are willing to put in it.10 -
I did not read all the replies, but you are only 40. I am 50 and lose just fine. I have many people I know here who are even older. It will require eating at a moderate deficit, say a goal of 1 pound per week, measuring your food intake carefully, and being consistent, but 40 is far from any sort of age where it will be an issue.1
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Jeez.... I'm turning 45 this week and far from ready to die yet....
I lost about 50lbs just by sticking to my calories and strength training. 40's is no excuse for anything. There are plenty of people here who are longer in the tooth and killing it. Make a plan and stick to it and you will too.2 -
Brocksterdanza wrote: »I feel like a gain and lose the same 10 pounds over and over. I'm almost 40(male). I know metabolism slows as we age but i wonder if it is a nearly impossible feat. Im a big guy as it is 250... and i would love to weigh 205-210... i used to weigh 325... im just not sure if I'm setting unrealistic goals for myself. I recently completed the spartan trifecta and felt that was a major accomplishment for me nearly being 40. I have some in my gym telling me to really pound out cardio and do simply maintenace weight training. That these 2 will butt heads if you combine the 2. Im a coach and i know that the two can coexist for the common good, but on the other hand realize that if i do too much cardio, ill begin to lose muscle. I guess my question is if i lift and combine cardio and keep my caloric deficit at about 750 a day, will i lose the weight and maintain the majority of my muscle. Also, how important do you feel protein shakes? I am struggling to get my protein numbers each day. Thanks gang!
No offense but most of what you think is untrue.
Metabolism doesn't slow down as you get older , people do sometimes though.
I've bulked when running at least 60 miles a week. If you eat enough and do resistance training, you will not lose muscle . When you do cardio and lift it can drain your energy to where you might not lift as heavy or often as if you didn't. So you might not gain as much muscle, but proper fueled you will not lose muscle.
Protien shakes are suppliments that can help you add calories when you might not have enough. Running and lifting together during s program would be a good example for some people. I enjoy real food, and have no problems eating enough calories for the most part do I don't waste my money.
Main thing is eat your minimums macros and do progressive resistance training and if you are truly eating in a deficit, you will be "in good shape".4 -
You're a youngster to me, I turn 70 on Christmas Day. I let myself go to over 300 lbs, but made up my mind I was going to lose 100 lbs and then go from there. I started walking in May of this year and could only walk 1/3 mile without resting to begin with. Now, 7 months later I walk over 5 miles every morning. I've lost 40 lbs this year and I'm on my plan to make my weight goal. So the moral of the story is to be true to yourself and decide that everything you do is in your best interest. And remember you never have to apologize to anyone for taking the time to look after your own well being. Keep up the good work, don't despair because you know in your heart you can accomplish anything you out you mind to.13
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I'm 43 and have lost 120 lbs (with about 30 left to go). You can do it. Don't let anyone tell you otherwise.2
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I started this journey eleven months ago at age 48. Today, at 49, I weigh 50 lbs. less. I am female, very short, perimenopausal, and have thyroid disease. My husband started 10 months ago. He has lost 100 lbs. He is 45 years old. Yes, it can be done.
We don't drink protein shakes. There are probably some delicious ones out there but I don't like to drink my meals.0 -
Perimenopausal 49 year old woman here ... I started with MFP when I was 48 and lost 25 kg/55 lbs in two sets of 16 weeks ... and thus dropped to the weight I was in the early 2000s, and also my high school weight.
The year before I started that, my husband who was 58 at the time, also lost the same amount of weight, back into his normal BMI range.
As for protein shakes ... I don't drink my calories.0 -
Brocksterdanza wrote: »I feel like a gain and lose the same 10 pounds over and over. I'm almost 40(male). I know metabolism slows as we age but i wonder if it is a nearly impossible feat. Im a big guy as it is 250... and i would love to weigh 205-210... i used to weigh 325... im just not sure if I'm setting unrealistic goals for myself. I recently completed the spartan trifecta and felt that was a major accomplishment for me nearly being 40. I have some in my gym telling me to really pound out cardio and do simply maintenace weight training. That these 2 will butt heads if you combine the 2. Im a coach and i know that the two can coexist for the common good, but on the other hand realize that if i do too much cardio, ill begin to lose muscle. I guess my question is if i lift and combine cardio and keep my caloric deficit at about 750 a day, will i lose the weight and maintain the majority of my muscle. Also, how important do you feel protein shakes? I am struggling to get my protein numbers each day. Thanks gang!
I dunno, what do you consider "major success"? I'm 54 years old, 6'6" tall, was 270 lbs. in September of 2015. This morning I weighed in at 214 (56 pounds lost). I've lost 15% - 20% bodyfat and am wearing 34" waist pants (was wearing 42" waist pants last September). I lift weights 3x/week, ride my mountain bike and run 3-5 miles two or three times a week. I'm in the best physical condition I've been in since I was 20-21 years old and aesthetically my body probably looks the best it ever has.
"Almost 40" isn't anywhere near over the hill (nor is it "later in life") and your goals are nowhere near impossible or unrealistic, given the proper dedication and focus. As to your bolded question above - run a reasonable calorie deficit with adequate protein intake, get on a well-designed strength training program and do sane amounts of cardio and you'll have no problem losing the weight and maintaining the majority of your muscle mass.
If you're gaining and losing the same 10 pounds over and over, my first observation would be that your diet isn't in check. You can't out-train a bad diet. Establish a reasonable calorie deficit and stick to it first and foremost - exercise is a great thing for a lot of reasons, but calories are what matter when it comes to weight loss. Calories to lose the weight, exercise for optimal body composition.2 -
69 still trying how csnbe 40 later in life OMG where does that leave me ?0
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Brocksterdanza wrote: »I feel like a gain and lose the same 10 pounds over and over. I'm almost 40(male). I know metabolism slows as we age but i wonder if it is a nearly impossible feat. Im a big guy as it is 250... and i would love to weigh 205-210... i used to weigh 325... im just not sure if I'm setting unrealistic goals for myself. I recently completed the spartan trifecta and felt that was a major accomplishment for me nearly being 40. I have some in my gym telling me to really pound out cardio and do simply maintenace weight training. That these 2 will butt heads if you combine the 2. Im a coach and i know that the two can coexist for the common good, but on the other hand realize that if i do too much cardio, ill begin to lose muscle. I guess my question is if i lift and combine cardio and keep my caloric deficit at about 750 a day, will i lose the weight and maintain the majority of my muscle. Also, how important do you feel protein shakes? I am struggling to get my protein numbers each day. Thanks gang!
How long did it take you to lose those 120 lbs?
Maybe you lost them too quickly.
Did you alter your calorie deficit in line with losing weight?0
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