jim180155 Member

The obvious answer is to ask the physical therapist you're going to see. His/her advice will be better than anything you'd get here. Strength doesn't fade fast, but it does fade. Even if you're off for months or years, there's still muscle memory that will help you. The strength gains you've made then lost will come back…

A deload week is weightlifter jargon for taking a week off. You can either stop working out altogether, or limit yourself to around 50% of your normal intensity and/or duration. Especially with weight training, you build strength and muscle by overloading your muscles which causes micro tears. Basically, you damage your…

Don't assume that you won't build muscle. As you know, eating at a caloric deficit is the only way to lose fat. But if you couple that with lifting heavy, eating sufficient protein, and getting enough rest, it is possible to also gain muscle mass while losing fat. The reason is that as a newbie lifter, your body will be at…

I agree. And any of the big name bikes are good: Giant, Specialized, Trek, Cannondale, etc. They all try to offer similar benefits at around the same price point. Go to a local bike store with a budget in mind. (Don't buy from a big box store.) They'll be able to direct you to some good choices given the amount you want to…

Fitbit has been giving me way to many calories for the last 4 or 6 months, at around 130 calories per mile when it should be closer to 80 calories per mile. I ignore it now, as well as all other exercise calories, and just go with the TDEE method. I still let it synch, though. It makes me feel better on days when I…

If you're working out in the morning after having not eaten anything since dinner the night before, you're in a fasted state. Your glycogen levels are low and so is your insulin. Fasted training can help you burn fat faster since stored fat is the only readily available energy source, but some people tolerate it better…

Losing weight is a matter of eating fewer calories than you burn. Any activity is going to help burn more calories. But keep in mind it's easier to eat less than it is to try to out-exercise excessive eating. Also, steady state cardio like walking, running and cycling becomes less efficient over time as your body and…

My guess is that your body has adapted to your long term caloric restriction, "allowing" you to maintain your weight even though you're eating at a theoretical deficit. Somebody else under the same circumstances but with more fat to lose and a different mindset would be complaining that they've hit a plateau and that they…

It's a pedometer, meant to measure step activity. If you get one of the wrist-worn models it'd register punching, but it would think punches are steps and thus give you inaccurate calorie counts. They also register steps while bike riding, which is why I leave my Fitbit One at home while cycling. I don't want non-steps…

Yeah, I looked at your profile and you look like a pretty strong guy. Bigger than you need to be, but with a lot of muscle on your frame.

Natural bodybuilders typically gain 15 to 30 lbs of muscle their first year IF they do everything right (training, nutrition, rest, etc.). The second year, assuming they work just as hard, they can gain about half that. The third year, about half what they gained the second year. On a clean bulk most people will gain fat…

Double check your math. If you drop to 300 lbs at 20% bodyfat, you'd have to gain 8 lbs of muscle and lose 96 lbs of fat. I'm assuming that you're already weightlifting, so it's not likely that you're going to add muscle mass while eating at a deficit. If 20% bodyfat is your goal and you're able to get there without losing…

I was about to suggest the first one, Lean Habits. I haven't read the other two, but Lean Habits is a great plan for losing weight without counting calories. I'd follow it myself but I'm hoping to soon be ready to start bulking, and Lean Habits is geared toward losing or maintaining weight.

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I weigh it the next day. A half box of Special K usually results in me being about a pound heavier.

Jane, yes.

Wait. What was the question?

In fairness to you, I did post several times, so maybe you're thinking about one post while I'm thinking of another. I'm thinking of my first post: As noted above, with rare exceptions for medical conditions, carbs are not bad for you. They are in fact, good for you. Carbs are your body's preferred source of energy. You…

Easy, yes. Yet you missed the implications of the part asking about carbs.

No, no gold stars for that. But I'd give you a gold star for reading what I actually wrote.

BTW, I've noticed that if I go on one of my Special K binges on an empty stomach, I crash pretty hard a couple hours later. That's unusual for me. The last time was a few weeks ago. I was on my way to the dentist, which is only about 15 minutes away when I started getting shaky and kind of faint. I pulled into a gas…

Sure. That's why I said if you want to eat it, eat it. There's nothing bad about it. I just don't think there's anything particularly good about it.

Tex, it's a loose term and I'm sure some (maybe you) will be along to argue, but I'd define "healthy" as unprocessed, whole foods. Fruits, vegetables, meats, nuts, legumes, dairy, etc. Foods with naturally occurring nutrients, not foods that have the nutrients processed out of them and then, in the case of Special K,…

As noted above, with rare exceptions for medical conditions, carbs are not bad for you. They are in fact, good for you. Carbs are your body's preferred source of energy. You can get by using fat and protein for energy, but most people feel miserable while waiting for their body to adapt to the lack of carbs. Unless you are…

High Intensity Interval Training

I'm 61 and I just got back from cycling HIIT training, sort of. About 15 minutes into my ride I came up to my favorite park bench. Along with giving me a chance to catch my breath and hydrate, I also like to people watch. I can get pretty comfortable on that bench. After about 5 minutes I got back on my bike, aware that I…

A physical therapist would be the best answer, since back problems can be tricky and vary from one person to the next. In general, though, you need to regain flexibility and strength in your core. I have three herniated disks in my lower back. I was laid up for a month about 30 years ago and over the years found that when…

I'm 61. Age makes a difference. There are all sorts of factors that work against you or impede your efforts as you get older. Many will feel the difference in their 40s. Some won't. But trust me, by the time you're in your 60s, you won't think that age is just an excuse. That's not to say that you can't lose weight as you…

Thought I'd follow up to clarify what seems to be a common misconception, maybe because some people didn't take time to read the article. The article is not saying that cardio makes you skinny. It doesn't. You can live on the treadmill and gain weight if you eat too much. The article is not saying that cardio makes you…

Exactly. Much more fun that way.