Advice with workout and weight loss
- Thread starter Sammy19
- Start date
Light to moderate cardio to keep the caloric burn going. But I suspect you need to track your intake, especially What you eat as much as How much you are eating. Everyone is different on where the weight shed versus intake happens.
Prince_Alarming
Brown Belt
The best exercise is often the simplest. Walking is probably the best thing you can do to help lose weight- even quite a large amount of walking does not make great demands on your recovery abilities.
Long story but I am on 3-1/2 knee replacements. I have found that spinning on a stationary bike burns more calories and is less impact on the joints than walking.
Prince_Alarming
Brown Belt
Fair enough, hope it works out.
isshinryuronin
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Burning more calories is good, but decreasing their intake is better - just be sure you're not also cutting down on vital nutrients/vitamins. Eat less and more efficiently.
But none of the above will work as well as for someone 30 years old. Certainly by 50 metabolism slows and working out can increase your appetite. This is a double whammy and requires a lot of will power not to succumb.
Most importantly for older guys is that male hormones decrease, and female hormones increase This can result in lack of energy and increased fat. Hormonal imbalance can negate normal weight loss efforts. I would strongly suggest you confer with an endocrinologist, or at least your regular doctor, and get blood tested for this, as if a pituitary problem goes unchecked for too many years, serious problems can arise.
But none of the above will work as well as for someone 30 years old. Certainly by 50 metabolism slows and working out can increase your appetite. This is a double whammy and requires a lot of will power not to succumb.
Most importantly for older guys is that male hormones decrease, and female hormones increase This can result in lack of energy and increased fat. Hormonal imbalance can negate normal weight loss efforts. I would strongly suggest you confer with an endocrinologist, or at least your regular doctor, and get blood tested for this, as if a pituitary problem goes unchecked for too many years, serious problems can arise.
Fungus
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Small changes that helped for me (along with karate training) that does not take alot of time
- Reduce all simple sugars or products with lots of it, to the extent possible. For cases where some sweetness is needed, I choose artificial sweetners, although they shouldn't be overconsumed.
- Eat MORE for breakfast, I prefer porrigde from rolled oats. I helps my energy levels smoother, less ups and downs.
- Eat LESS for dinner (used to do the other way around in the past!)
- Cold conditioning in winter outdoors (several times a day) (this seems to increase my metabolic rate, it feels like it, but hard to measure, and is comparable to some cardio excercises)
Regular excerices (meaning a few times a week that gets your pulse up and works some muscles). Except for karate classes or heavy bag, I do several times a week at least 100 pushups and 100+ griptraining and some squats. This often gets you into max pulse domain although not for long. I used to do it every way, but ran into some back or elbow issues, so now I take 1-2 days break, but before each figth class I always do these things 2 days before to get ready as muscle prep/reactivation. And it feels like this gets the metabolic rate up for a while. Had it not been for my back, i would have done more leg work as well. but I keep that moderate and ofcus on upperbody as there i have no excuses.
- Reduce all simple sugars or products with lots of it, to the extent possible. For cases where some sweetness is needed, I choose artificial sweetners, although they shouldn't be overconsumed.
- Eat MORE for breakfast, I prefer porrigde from rolled oats. I helps my energy levels smoother, less ups and downs.
- Eat LESS for dinner (used to do the other way around in the past!)
- Cold conditioning in winter outdoors (several times a day) (this seems to increase my metabolic rate, it feels like it, but hard to measure, and is comparable to some cardio excercises)
Regular excerices (meaning a few times a week that gets your pulse up and works some muscles). Except for karate classes or heavy bag, I do several times a week at least 100 pushups and 100+ griptraining and some squats. This often gets you into max pulse domain although not for long. I used to do it every way, but ran into some back or elbow issues, so now I take 1-2 days break, but before each figth class I always do these things 2 days before to get ready as muscle prep/reactivation. And it feels like this gets the metabolic rate up for a while. Had it not been for my back, i would have done more leg work as well. but I keep that moderate and ofcus on upperbody as there i have no excuses.
Like I said, eat less!
The principle of weight loss is very simple: you need to be in a calorie deficit which means you consume fewer calories than you use.
You could derive your fewer calories from burgers, pizza and piles of white sugar and still lose weight, but of course that wouldn’t be healthy. Increasing the complexity of the carbohydrates you take will keep you satisfied for longer but I find eating more protein to be far more filling. On training days I take my protein shakes and find it very difficult to eat anything else. I often omit dinner on those days for fear of nausea and vomiting! Increased protein intake is also associated with longevity and better health!
The principle of weight loss is very simple: you need to be in a calorie deficit which means you consume fewer calories than you use.
You could derive your fewer calories from burgers, pizza and piles of white sugar and still lose weight, but of course that wouldn’t be healthy. Increasing the complexity of the carbohydrates you take will keep you satisfied for longer but I find eating more protein to be far more filling. On training days I take my protein shakes and find it very difficult to eat anything else. I often omit dinner on those days for fear of nausea and vomiting! Increased protein intake is also associated with longevity and better health!
Fungus
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This is a curious side note: I often hear people say just this and I did this too (avoid eating alot before fighting session, as I am sure to get punched and kicked in the stomach and get fatigued)... but I noticed that I get tired alot faster unless I eat something before... at first I thought I was just in bad shape, but I found out that it if I had a normal meal say 1-2 hour before high intensity traning I can work harder, punch more and harder. I've never been near nausea. So I wonder if this is personal, if so how? Then I usually prefer carbs, like pasta are ideal for me (not for weightloss perhaps, but to be able to endure and train harder)
mahnoorgul
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Carbs can be a game-changer for energy.
There seems to be a lot of chatter about D-Ribose supplementation, a sugar that is converted to ATP for powering muscles.
From my experience, mixing in some strength training can really help. I’ve found that lifting weights a couple of times a week boosts my metabolism and helps maintain muscle while losing weight. Also, incorporating some yoga can aid in recovery and flexibility, which is super important as we age.
I’ve heard some folks talk about supplements for added support, too. Just keep in mind to stick to reliable sources if you consider them. I’ve come across sites like steroidscanada.is that some people find useful for information. It’s awesome that you’re so dedicated to staying fit, especially with your TKD classes!
