Health in General - Exercise, Mental health, Food and Diet

[Sunny]

I agree your diet to cover all the vitamins you need. I still take Vitamin D and Magnesium supplements though. Vitamin D because when I had a BUPA healthcheck they advised I should wear sunscreen on my face on sunny days, even in winter! This is because men my age are susceptible to skin cancer. I mentioned Vitamin D and he said I could take a supplement so now I do.

I take magnesium as I had Achilles tendonitis from running. I literally had it a year and thought it would be with me forever so just learned to live with it. I read that magnesium can help your tendons repair themselves so I gave it a go. The condition is gone now but I think that's more due to better muscle balance in my legs and doing regular Pilates though but the magnesium may have played a part. I still take it as I bought 2 years worth with the Boots 3-for-2 deal.

Epsom salt baths are great post-workout especially after leg day, I do foot baths often before bed, makes me feel more relaxed and releases tension.
I take Vitamin D + K2 usually in liquid form with olive oil. K2 prevents calcium from building up in your artery walls.
Timing of vitamins matter, some you should take in morning and some before before bed and there are some you should never take together. (Morning - Vitamin B complex, Vitamin C and evening - Zinc, Magnesium, Vitamin D)
Typically whenever you look at the ingredients list on supplements and "Calcium carbonate" is first on the list then it's usually cheap rubbish. It's always better to buy it in liquid or powder form.

[Xtro]

............

I take magnesium as I had Achilles tendonitis from running. I literally had it a year and thought it would be with me forever so just learned to live with it. I read that magnesium can help your tendons repair themselves so I gave it a go. The condition is gone now but I think that's more due to better muscle balance in my legs and doing regular Pilates though but the magnesium may have played a part. I still take it as I bought 2 years worth with the Boots 3-for-2 deal.

This Scientist Tried to Rupture His Achilles Tendon… and Fixed It Instead;
External Link/Members Only

[Jonestown]

Government warning issued in relation to ACE Inhibitor BP medication, Ramipril etc. Angloedema (swelling of the face, lips, tongue or throat) can start weeks, months or even years are the commencement of treatment.
I’m posting this here as I get the impression there are a fair few members with BP issues.


External Link/Members Only

[Dickled]

In this present weather I think this might be something I'm suffering from....
aestophobia.

[Vice Admiral]

Those of us who read a daily newspaper are constantly assailed by health advice.  Eat more of this, eat less of that.  Sleep more, sleep less.  Whatever.

And now this.

According to today’s Times, a study by the University of Glasgow has found that sitting for more than 30 minutes daily may increase the risk of dying from cancer.

Hands up those who never sit for more than 30 minutes a day!

Hands up those who have ever known anyone who never sits for more than 30 minutes a day!

Thought so.

Doomed, doomed, we’re all doomed.

[Xtro]

Those of us who read a daily newspaper are constantly assailed by health advice.  Eat more of this, eat less of that.  Sleep more, sleep less.  Whatever.

And now this.

According to today’s Times, a study by the University of Glasgow has found that sitting for more than 30 minutes daily may increase the risk of dying from cancer.

Hands up those who never sit for more than 30 minutes a day!

Hands up those who have ever known anyone who never sits for more than 30 minutes a day!

Thought so.

Doomed, doomed, we’re all doomed.

What a sad 'sit'uation we're in. 

[RandomGuy99]

I'm getting into Quorn and I'm finding it very tasty

[Rick2468]

My exercise routine this year has been bad relative to last couple of years. I have had a couple of attempts to kick-start a routine which have gone okay for a few weeks but just tailed off again. I just started a new 4 week routine today, did cardio in the morning and just did a full body strengthening routine. I am feeling great now I've finished so need to remind myself that I enjoy exercising, it is just the getting started that is the hard part.

I used ChatGPT to set my routine, I told it about my regular bike rides and run club meets and what equipment I have and it comes up with a routine. I struggled to do 3 sets of 15 push ups, and with the shoulder presses which really scared me how much my arm strength has gone down. The ChatGPT routine told me to do 3x25 on the handgrips, which I thought would be a piece of piss but I found it really blooming hard. This was my first strengthening session for 2 months so I'm hoping I was just brushing off the cobwebs.

I have been running 20km a week with my run club and riding 45km a week commuting to work so my cardio has been decent. Also been doing weekly Pilates. It's just my strength training has been utter shit this year. I always make sure I run regularly even when I'm not in the mood because I don't want to lose my running ability as I'd hate to have to train up again if I lost it. I also bought some pannier bags for my bike so I don't have a big backpack, feels much nicer riding in that way and don't end up with a mega sweaty back.

[Collingwood]

I see that "Tai chi" workouts are being promoted on Youtube quite a lot recently, anyone do that and is it as good as its claimed?..

I’m in my 70s and have been going to TC classes twice a week . I enjoy it and I’m sure there are benefits but tbh I haven’t noticed any significant health benefits . I’d recommend anyone to try it but don’t expect the transformations touted on YouTube. Also it definitely isn’t cardio exercise. You’ll get a higher HR walking to the class from your car . For all round fitness at any age my go to is rowing. It’s proper exercise from ankle to neck and done properly you can’t beat it . And unlike running it won’t bugger your knees ! The best machine by far is Concept 2 which most gyms have. WaterRower is prettier for home use and nearly as good.
Good technique makes a huge difference and there are great videos and training advice on the Concept website.

[Sunny]

I’m in my 70s and have been going to TC classes twice a week . I enjoy it and I’m sure there are benefits but tbh I haven’t noticed any significant health benefits . I’d recommend anyone to try it but don’t expect the transformations touted on YouTube. Also it definitely isn’t cardio exercise. You’ll get a higher HR walking to the class from your car . For all round fitness at any age my go to is rowing. It’s proper exercise from ankle to neck and done properly you can’t beat it . And unlike running it won’t bugger your knees ! The best machine by far is Concept 2 which most gyms have. WaterRower is prettier for home use and nearly as good.
Good technique makes a huge difference and there are great videos and training advice on the Concept website.

Great advice have always neglected rowing for some reason, tend to focus on incline walking, short interval sprints and more recently air bikes for cardio. Many older gents tend to swim frequently. I do want to get into outdoor swimming and rock climbing.
Lately have been hearing a lot about deuterium depleted water DDW (1 litre is £100+ ) substantially improving your metabolic rate but incredibly expensive.

[Doc Holliday]

I’m in my 70s and have been going to TC classes twice a week . I enjoy it and I’m sure there are benefits but tbh I haven’t noticed any significant health benefits . I’d recommend anyone to try it but don’t expect the transformations touted on YouTube. Also it definitely isn’t cardio exercise. You’ll get a higher HR walking to the class from your car . For all round fitness at any age my go to is rowing. It’s proper exercise from ankle to neck and done properly you can’t beat it . And unlike running it won’t bugger your knees ! The best machine by far is Concept 2 which most gyms have. WaterRower is prettier for home use and nearly as good.
Good technique makes a huge difference and there are great videos and training advice on the Concept website.

Well done on keeping fit into your seventies  I am envious.

Rowing is better for your knees than running, but is notoriously problematic for lower back problems 

[PilotMan]

I’m in my 70s and have been going to TC classes twice a week . I enjoy it and I’m sure there are benefits but tbh I haven’t noticed any significant health benefits . I’d recommend anyone to try it but don’t expect the transformations touted on YouTube.

Definitely a great practise - you probably won't notice a massive transformation, but it's extremely beneficial. It's similar to Yoga and other slow movement exercises, and is one of the core principles of the Blue Zones longevity philosophy.

BTW - Some of those Tai Chi adverts on YouTube are being shown with an AI warning on them. Complete bullshit the transformations they depict . But, people still fall for it.

[Collingwood]

Well done on keeping fit into your seventies  I am envious.

Rowing is better for your knees than running, but is notoriously problematic for lower back problems 

Agreed but in my not inconsiderable experience many back problems in rowing stem from bad weightlifting techniques in the gym aggravated by overloading the weights. Lift less and do it right ! Poor rowing technique doesn’t help either hence my mention of the concept videos. I’ve ended up teaching PTs in gyms how to do it properly.

[Collingwood]

Well done on keeping fit into your seventies  I am envious.

Rowing is better for your knees than running, but is notoriously problematic for lower back problems 

[Collingwood]

Agreed but in my not inconsiderable experience many back problems in rowing stem from bad weightlifting techniques in the gym aggravated by overloading the weights. Lift less and do it right ! Poor rowing technique doesn’t help either hence my mention of the concept videos. I’ve ended up teaching PTs in gyms how to do it properly.

[Doc Holliday]

Agreed but in my not inconsiderable experience many back problems in rowing stem from bad weightlifting techniques in the gym aggravated by overloading the weights. Lift less and do it right ! Poor rowing technique doesn’t help either hence my mention of the concept videos. I’ve ended up teaching PTs in gyms how to do it properly.

Yes I am sure you are right about weight lifting, with or without rowing in the mix.   

[Rick2468]

Football season has started. I got into the habit of getting on my exercise bike whilst watching my team play, it helps me keep calm as it stops me jumping about and I don't notice as much how knackered I am so it works well. I spent an hour on the bike this afternoon at an average power output of 130 watts but I'm not sure how accurate it is, the matt was drenched in sweat by the end. It was the longest session I had on the bike since last season ended so it was good to get back on it and hope to continue most weekends.

I've also just completed week 3 of a 4 week (+1 week deload) strength programme which is going well. My strength training has been crap this year so trying to get back into the habit. Got some good definition in my arms but abs aren't showing as I still have about 5kg of excess weight to lose, the cycling and running will hopefully fix that.

I also had my birthday recently and set myself a goal of being able to bend over and put my palms flat on the floor, at the moment I can just about get my finger tips. ChatGPT gave me a 12 minute routine to follow for 4 weeks which involves the same exercises 5 times a week, then it moves onto new exercises after that 4 weeks.

[Xtro]

Football season has started. I got into the habit of getting on my exercise bike whilst watching my team play, it helps me keep calm as it stops me jumping about and I don't notice as much how knackered I am so it works well. I spent an hour on the bike this afternoon at an average power output of 130 watts but I'm not sure how accurate it is, the matt was drenched in sweat by the end. It was the longest session I had on the bike since last season ended so it was good to get back on it and hope to continue most weekends.

I've also just completed week 3 of a 4 week (+1 week deload) strength programme which is going well. My strength training has been crap this year so trying to get back into the habit. Got some good definition in my arms but abs aren't showing as I still have about 5kg of excess weight to lose, the cycling and running will hopefully fix that.

I also had my birthday recently and set myself a goal of being able to bend over and put my palms flat on the floor, at the moment I can just about get my finger tips. ChatGPT gave me a 12 minute routine to follow for 4 weeks which involves the same exercises 5 times a week, then it moves onto new exercises after that 4 weeks.

Well done.
Stretching under load seems to be the way forward, try this in your "palm to floor" routine - External Link/Members Only

[Rick2468]

 

Well done.
Stretching under load seems to be the way forward, try this in your "palm to floor" routine - External Link/Members Only

Thanks for that. I am currently doing that move with flat feet and without load initially. The plan is to add weights in a later phase. The plan has 6 moves listed out but it did add a note against that move saying "This will be one of the key moves that will allow you to put your palms on the floor" so it's obviously key! It's reassuring to see the video.

Thing is out of all the exercise I do, stretching is the hardest. I find even holding a passive stretch is uncomfortable and I'd rather be knackered out running to lifting weights. But my posture has been bad for years so I do need to fix years of neglect.

[Xtro]

Thanks for that. I am currently doing that move with flat feet and without load initially. The plan is to add weights in a later phase. The plan has 6 moves listed out but it did add a note against that move saying "This will be one of the key moves that will allow you to put your palms on the floor" so it's obviously key! It's reassuring to see the video.

Thing is out of all the exercise I do, stretching is the hardest. I find even holding a passive stretch is uncomfortable and I'd rather be knackered out running to lifting weights. But my posture has been bad for years so I do need to fix years of neglect.

Try not to think of 'stretching' as such but rather build strength in a full range of motion, particularly towards the end of range, (strength with flexibility). This creates mobility, (balance and control).
Ben Patrick, the guy in the previous video, explains here demonstrating more mobility drills that will help balance your gains;
The 10 Mobility Exercises I’ve Done Most Over The Past 10 Years - External Link/Members Only

Check out other videos on his channel targeting upper body as well.

[shagmore]

The only effective way to really loose weight, i find, is to shove less inside yourself.
Since I started having an affair, in the 3 months, by just doing that have lost over a stone, still having a drink when I want it, still eating chocolate etc, but just not as much.
It does make a big difference having someone to do it for.
The affair has since turned into me ditching the fiance, and the lass moving in with me.
You could also say that the increase in sex is a probably having something to do with it, ashore exercise.
Happy days

[PilotMan]

What an inspiration

Weightlifting grandad, 88

External Link/Members Only

[Paul9144]

What an inspiration

Weightlifting grandad, 88

External Link/Members Only

Remarkable 😲 what a legend 🏋🏻

[Paul9144]

Evening All,

I thought to share my gym training routine at present.

I've been gym training on and off for the past 10 years. I've however this year since February really got back into it consistently (no messing around). The app that I use for the gym that I go to recently reminded me of my 75th attendance.

My doctor told me a few weeks back that I've lost over 10Kg.

My diet isn't anything too exciting but consists mainly of the key foods such chicken, various types of fish, steak/meats, eggs, rice, fruits etc (I'm not the best cook lol), but I do my best around my shift pattern and long working hours.

I don't take any bodybuilding supplements, only a single multivitamin tablet taken each day.

Training Schedule:

3 sets for each exercise.
10 reps for each exercise.

Day 1 - Abs, Cardio & Shoulders:

Cross trainer (30 Minutes).

- Sit-ups.
- lying leg raises.
- Seated dumbbell over head press.
- Dumbbell and barbell shoulder raises (alternating between both barbell and dumbbells).
- Free weighted machine over head press.
- Cabled front shoulder raises.

Day 2 - Abs, Cardio, Chest & Legs:

Cross trainer (30 Minutes).

- Sit-ups.
- lying leg raises.
- Flat bench chest press (dumbbell or barbell).
- Inclined free weighted chest press machine.
- High pulley cable crossovers (erect stance to hit the lower area of the chest).
- Lying free weighted leg press.
- Seated leg extension.
- Seated hamstring curl.
- Standing calf raise machine.

Day 3 - Abs, Cardio, Back and Arms:

Cross trainer (30 Minutes).

- Sit-ups.
- lying leg raises
- Barbell deadlifts.
- Dumbbell lateral raises.
- Cable lateral raises.
- Dumbbell hammer curls.
- Barbell free weighted EZ curls (alternating between outside and inside grip).
- Cable EZ bar curls (alternating between outside and inside grip).
- Seated overhead dumbbell extension.
- Assisted triceps dips.
- Cable rope push downs.

I'm always open to tweaking things, and listening to other suggestions regarding variations and different set & rep ranges etc.

Mental Health:

In terms of my mental health, it's came a long way since I started gym training again and since I joined UKP. A few months before I joined our forum, I was in an extremely bad way and at my lowest point mentally. I would like to say thank you to all of the members and forum helpers that have supported me and made me feel welcome here since I joined, including the website management team that stuck with me in the very early stages of my membership here.

I look forward in continuing to show that appreciation in return as much as I possibly can by in the way of my website contributions.

Web links for the videos that go all of the way back on how I learned to train correctly and effectively:

Shoulders: External Link/Members Only.
Chest: External Link/Members Only.
Biceps: External Link/Members Only.
Triceps: External Link/Members Only.
Back: External Link/Members Only.
Hamstrings: External Link/Members Only.
Quadriceps: External Link/Members Only.

@PilotMan - Thank you for creating this thread and to all for reading.

I hope this information is helpful and useful

[PilotMan]

@Paul9144

Thanks for sharing your routine, that's really useful

[Paul9144]

@Paul9144

Thanks for sharing your routine, that's really useful

Thanks mate, I really appreciate that and all that you do for our forum

[Rick2468]

Thanks mate, I really appreciate that and all that you do for our forum

Great work Paul. Good to hear you are reaping the benefits, and it's all down to your own motivation.

[Paul9144]

Great work Paul. Good to hear you are reaping the benefits, and it's all down to your own motivation.

Thanks Rick, I appreciate your kind words

[Xtro]

Hello Paul9144, Thanks for sharing and well done for your achievements in weight loss and improving mental health.

........
I'm always open to tweaking things, and listening to other suggestions regarding variations and different set & rep ranges etc.
........

I'm assuming your goal is to build muscle, lose fat and get fit. 
Here are a few of my thoughts, I'm no expert in this field, so you may want to research more.

Glaringly obvious, you're doing Dumbbell lateral raises and Cable lateral raises on BACK day. These are exercises for the side of the delts, (shoulders). Maybe somewhere along the way in setting up your exercise app you confused 'Lateral' with 'lat', where 'lat' refers here to the latissimus dorsi, (one of the back muscles). If so you may want to replace your exercises with a lat pulldown or similar. Also program in a pulling (from the front) movement for mid back development, something like a cable row.

Are you doing cardio before your weight lifting? Check out the "Should I do cardio before or after weights?" argument.

I notice the videos links you posted are actually from a 2009 series. History of bodybuilding will prove that certain movement patterns with resistance will benefit and cause muscle gains in the general population but a lot has happened in the last decade+ regarding new research in bodybuilding.
I'd consider Eric Janicki as a "good watch", a "go to" for current tweaks in exercise form, grip placement, etc.
External Link/Members Only
External Link/Members Only
Compare his version of lat pulldown compared to what you posted - External Link/Members Only
More here and the one arm pulldown is better demonstrated using a bench - External Link/Members Only

Other people to watch might include;
Jeff Nippard - External Link/Members Only
Jeremy Ethier - External Link/Members Only
Dr. Milo Wolf - External Link/Members Only

Old school;
Dorian Yates - External Link/Members Only
Jay Cutler - External Link/Members Only

I hope some of this helps and motivates you. Good luck. 

[Paul9144]

Hello Paul9144, Thanks for sharing and well done for your achievements in weight loss and improving mental health.

I'm assuming your goal is to build muscle, lose fat and get fit. 
Here are a few of my thoughts, I'm no expert in this field, so you may want to research more.

Glaringly obvious, you're doing Dumbbell lateral raises and Cable lateral raises on BACK day. These are exercises for the side of the delts, (shoulders). Maybe somewhere along the way in setting up your exercise app you confused 'Lateral' with 'lat', where 'lat' refers here to the latissimus dorsi, (one of the back muscles). If so you may want to replace your exercises with a lat pulldown or similar. Also program in a pulling (from the front) movement for mid back development, something like a cable row.

Are you doing cardio before your weight lifting? Check out the "Should I do cardio before or after weights?" argument.

I notice the videos links you posted are actually from a 2009 series. History of bodybuilding will prove that certain movement patterns with resistance will benefit and cause muscle gains in the general population but a lot has happened in the last decade+ regarding new research in bodybuilding.
I'd consider Eric Janicki as a "good watch", a "go to" for current tweaks in exercise form, grip placement, etc.
External Link/Members Only
External Link/Members Only
Compare his version of lat pulldown compared to what you posted - External Link/Members Only
More here and the one arm pulldown is better demonstrated using a bench - External Link/Members Only

Other people to watch might include;
Jeff Nippard - External Link/Members Only
Jeremy Ethier - External Link/Members Only
Dr. Milo Wolf - External Link/Members Only

Old school;
Dorian Yates - External Link/Members Only
Jay Cutler - External Link/Members Only

I hope some of this helps and motivates you. Good luck. 

Thanks for sharing your thoughts.

I'll certainly have a look at them channels that you've shared when I've got some time spare at my desktop.

Yes, I agree about the dumbbell and cable lateral raises. I shall definitely move them to my shoulders day, and use a variation of the back exercises that you've mentioned instead.

Cardio for me is at the start of my workouts. I have tried it at the end before. It just doesn't work for me.

I appreciate your comments and the shared web links etc

[pbrown355]

I agree with cardio at the beginning. I can't do it after.
Something you haven't mentioned so forgive me if you've already "written it in" to your plan. Sets of 10....keep trying to increase the number. Once you have increased it then up the weight and back to 10.
And the most important thing.....keep enjoying it.
Thanks for sharing.

[Paul9144]

I agree with cardio at the beginning. I can't do it after.
Something you haven't mentioned so forgive me if you've already "written it in" to your plan. Sets of 10....keep trying to increase the number. Once you have increased it then up the weight and back to 10.
And the most important thing.....keep enjoying it.
Thanks for sharing.

Generally, it's 3 sets of 10. I have tried different reps and set ranges before and will vary it up again so my body doesn't get too used to it. As it stands on the second set, I increase the weight, and then again on the third set, I increase the weight to what I feel will push me to the absolute max (without causing injury). But, points noted there. Thanks for sharing your thoughts.

[RandomGuy99]

I agree with cardio at the beginning. I can't do it after.
Something you haven't mentioned so forgive me if you've already "written it in" to your plan. Sets of 10....keep trying to increase the number. Once you have increased it then up the weight and back to 10.
And the most important thing.....keep enjoying it.
Thanks for sharing.

I thought you were supposed to do cardio and strength training on alternate days not in the same session?

[pbrown355]

Arguably yes, but 30 mins Xtraining sounds like a decent warm up.

[Xtro]

I thought you were supposed to do cardio and strength training on alternate days not in the same session?

About before or after.... Alternate days probably better. Any research?

Brad Schoenfeld says;
It’s commonly thought that performing aerobic training interferes with resistance training-induced gainz. Scientists even developed the “chronic interference hypothesis,” which states that intracellular signaling responses between cardio and resistance training are conflicting (catabolic vs anabolic), leading to impaired muscular adaptations.
 
Although there was some early evidence of chronic interference, more recent research generally refutes such an effect. In fact, in untrained individuals, cardio tends to enhance hypertrophy (e.g., PMID: 26932769). A recent meta-analysis pooling all the current data on the topic shows no evidence of concurrent interference on a whole muscle level (PMID: 34757594).

That said, the topic is more nuanced than a yes/no answer as to whether there may be interference. For example, another recent meta-analysis found evidence of a negative effect of concurrent training on type I fiber hypertrophy, with results specific to running, while no detriment was observed in type II fibers (PMID: 35476184).

Moreover, there are several limitations with the current research that constrains the ability to draw strong conclusions. For one, the vast majority of studies on the topic have used fairly moderate amounts of total exercise. It would seem likely that at high durations/intensities/frequencies there would be a greater possibility of a negative influence. Also, most studies were of relatively short durations; performing concurrent training over longer time periods would seemingly result in an accumulation of fatigue and thus have a negative impact. Finally, lifestyle factors such as.nutrition, sleep, stress, etc, as well as genetics, may interact with the effects of concurrent training, making the response somewhat individual.
 
Ultimately, modest amounts of aerobic training should not interfere with gainz, and may be of some benefit by enhancing capillarization, which has been shown to positively influence hypertrophy. Alternatively, higher aerobic volumes/intensities/frequencies may have a detrimental effect on muscle development, particularly when performed over longer time periods.
Source - External Link/Members Only

Who is Brad Schoenfeld? 
External Link/Members Only

[Rick2468]

I have always alternated between cardio and strength training, so concentrate on just one each day. Sometimes a do a few weights in the evening if I've run in the morning. I don't think I could cope with doing both in the same session. My cardio sessions tend to be quite long, typically an hour or more running or cycling and would really have to push through to do weights after that. Sounds horrible to me!