dlm7507 Member

To measure fat loss try using calipers and skin fold test. To maintain muscle you must do strength training. If you are not, part of your weight loss is muscle and lean mass. That is a given.

I like to mix metabolic conditioning and slow grinds. I'm not a competitive athlete or body builder. Just a guy who wants to not be too old manish an old man. I detest steady state cardio and prefer something circuit trainingish to meet my goals. But yes, if you have the long rest to work ration typical of people really…

Depends upon reps and work to rest ratio. It can be like wind sprints. I consider kettlebell metcon to be better cardio than my steady state cardio 40 minute walk with a bag of sand in my backpack.

"Arms and abs" push-ups and planks.

You might consider a no equipment bodyweight program that has regressions and progressions. Al Kavadlo' "We're working out" app is something you might give a look. The paid version is ridiculously cheap although the free version will get you started.

Your calories deficit takes care of fat loss. Are you getting stronger in your lifts? If you are, you're doing it right.

Just keep in mind that what some old people can do isn't what every old person can do. People who have trained consistently over time can do much more than those who haven't. Stick to basics. Start conservatively and do more when you are up to it.

At that weight, too much walking could be tough on the knees. You might want to mix the walking with rowing and other things that don't overdo the knee joints. If you are up to getting up and down from the floor you might want to do that as often as you can (is it OK with your doctor?). Move as much as you are up to.

Do your pushups against a wall -> against the kitchen counter -> against a bench -> on your knees -> standard pushup.

This is a good free kettlebell resource cpkb2

Are (double) kettlebell front squats, Turkish get-ups, (double) clean and push press in your routine?

A big part of this is "Who are you? Where are you starting from? What is your objective?". I'm 67 years old and quit caring about how much I could bench, etc. quite a while back. I want to be able to continue doing what I have always done after I retire. That requires functional strength and mobility. Check out "Get…

It depends upon where you are starting from. Most people who start going to a gym use weights because they are not strong enough for bodyweight exercise (there's no line at the pull-up bar). You need to ask yourself what you mean by strength; "How much do you bench, bro?" or functional strength to do things? Much yoga is…

Depends, it can be challenging bodyweight exercise. This guy has a set of routines that focus on that.

Steve, I'm 67 so my goals are not the same as when I was younger and know what you mean. As Dan John says, i've got maybe one more big injury left, but probably don't have any more recoveries. As I write this I'm in pain because I think I just may have injured myself doing a bit too much. At this point I just have the…

If you are under 50 and can't get up and down from the floor with a score of 10 you might not ever get to be elderly. It bothers me that I just tried it and scored a 9. I've always been able to score 10 in the past. Probably because I put a bit of weight back on (waist to height fail too) which is why I'm back using MFP.

I quit logging it on MFP since it just gave me an excuse to eat more. I suspect that if you are doing metcon workouts with kettlebells you are burning more calories than the cardio crowd think you are but when I logged it it was as circuit training.

You need good core stability to avoid injury while doing deads and squats. Weak abs are a weak link that leads to injury. Washboard abs are about having low body fat to reveal them. abdominal strength is about function. Planks are not just an exercise/test. The principle of being planked (stability under sustained load) is…

I'm not trying to say there are not other exercises more specific to various sports. Ab strength and the ability to stabilize your body under load is essential for every sport. You just might not realise it that deficiency leads to injury. Interesting that the naysaying of the three standards are all directed at the plank.…

That's exactly the point. Fitness is the ability to do a task. I think the problem comes when people associate that with good health. In the late 70s/early 80s there was a running craze. We were all running. Many ended up with back and/or joint issues that resulted in loss of mobility and with pain - less healthy than…

It's a matter of core stability. You might be able to do some impressive squats and deadlifts but if you have weak abs you are an injury waiting to happen. I'm an old man and not all that strong but I end my workouts with suitcase walks. I walk down the street with a weight in one hand until I can't stand it and walk back…

Lots of very impressive accomplishments, but if you can't do a 2 minute plank your abs are weak.

That didn't start with Fox, but the answer is that not being able to do a two minute plank is an indication that your fitness plan is deficient. There are two reasons for not being able to do it; poor ab/core strength and/or you are obese. If you lift free weights, not sitting in a machine, the core strength deficiency is…

For the kind of fitness many are thinking of, can you? 3 fitness tests you should be able to pass

Hard style planks are about purposefully adding tension to make them harder. Standard planks are a basic entry. If you can't do a two minute pushup position plank your fitness plan sucks. When you can do it for two minutes it's probably time to do moving planks (push-ups).

Fit for what? To play NFL football? To be healthy? To win marathons? Very different things and in some ways all mutually exclusive.

"Fitness" has an implied "to perform a task". Fit to do a 1000 lb squat does not contribute to fit to enjoy old age. What is your most important goal? Choose the tasks you wish to be for for wisely.

I'm finding that in addition to push it is also good to do pull with planks. You can make a program out of planks. I currently try to do this every morning. Hard style or RKC planks have you putting as much tension as possible into it. Yoga people make them part of a flow.

@Francl27, I've got the 100 & 200 LB set. The 100 is mostly 5 LB plates, the 200 is mostly 10 LB plates. The 200 lets you do farmer's walks with 100 LBs in each hand which is enough for most people.