General Health & Fitness - Stay/Get Back in Shape

I walk about 4 miles/day, lift fairly heavy 2x/week, and do core work 3 additional x/week. Up until August was an avid trail runner, then l5-S1 and both SIJs went out.
 
Purple Nurple said:
Turned 45 last week. I’ve got a pretty good open guard that leads to aggressive collar sleeve attacks and lasso guard sweeps. It allows me to conserve energy.

8 years deep with an extensive layoff around COVID. Three stripe purple.
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Well you've got a few years on me both in age and experience.

My gym is 10th Planet affiliated so we're almost exclusively no-gi. While I'm sure your experience would translate, I'd end up with my pants wrapped around my neck somehow.
 
finesse said:
You young people tire me out just listening to you. I'll be 73 in a couple of weeks. Full contact gardening is plenty for me.
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I hear you. I'm 70 and walking 3-4 miles a day with my dog is about it for me. (Although we did 5 miles today.)
 
Get up
Cardio before eating
Don’t eat before 12
Eggs
Lift
Salad
Regular dinner

It’s not that hard to do and you’ll see insane benefits
 
HintonJamesHeel said:
Don’t eat before 12
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My routine for as long as I can remember. Usually more like 1:00 PM M-F

Exception being my main workout day where it just doesn't make sense to fast

The one thing I have changed recently is eating a heavier lunch and a light dinner. Used to do the opposite
 
StrangePackage said:
Well you've got a few years on me both in age and experience.

My gym is 10th Planet affiliated so we're almost exclusively no-gi. While I'm sure your experience would translate, I'd end up with my pants wrapped around my neck somehow.
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I see. I train no-gi 1-2 times a week, but leg entanglements have generally been the weakest part of my game. Good luck on your journey. Oss!

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47y/o
Spring- Fall - run, swim laps, yoga, peloton bike, stretching, some dumbbell lifting- some combo of those 3 times a week

Winter/ shoulder seasons - peloton, yoga, dumbbells, 2-3 times per week

I was doing a lot more with lifting up until 2-3yrs ago and started having some forearm and piriformis issues. I’d like to get back to doing more weight stuff but have been adding slowly. Anyone over 40 really should just focus on mobility stuff. Maintain muscle mass, no need to build more.
 
bassydude77 said:
47y/o
Spring- Fall - run, swim laps, yoga, peloton bike, stretching, some dumbbell lifting- some combo of those 3 times a week

Winter/ shoulder seasons - peloton, yoga, dumbbells, 2-3 times per week

I was doing a lot more with lifting up until 2-3yrs ago and started having some forearm and piriformis issues. I’d like to get back to doing more weight stuff but have been adding slowly. Anyone over 40 really should just focus on mobility stuff. Maintain muscle mass, no need to build more.
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i've had a fussy piriformis before.

struggled with it for several months last spring. not fun.
 
HintonJamesHeel said:
Get up
Cardio before eating
Don’t eat before 12
Eggs
Lift
Salad
Regular dinner

It’s not that hard to do and you’ll see insane benefits
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I do something similar, but kinda opposite. I have breakfast and lunch, but generally avoid dinner.
Try to walk 30 minutes every day.
The other cardio is what's a chore for me...just find stationary bike so boring, even while watching something on the iPad.
 
Lift - 2 to 3 times per week; not real heavy, only for 30-45 minutes, but I don’t rest much).
Walk on treadmill with an incline - 2 or 3 times per week, alternating with lifting (so doing something M-F)

On days I lift and on the weekends I walk for 45 minutes around the neighborhood.

56 years old, fwiw
 
I’ve been lifting a lot- push/pull/leg split with dumbbells and bands at home. I have the Bowflex adjustable dumbbells that go up to 50 pounds. I’m going for hypertrophy and target the 10-15 rep range, so that’s heavy enough for now.

I got a rowing machine last year which is a fantastic torture device.
 
ChileG said:
Lift - 2 to 3 times per week; not real heavy, only for 30-45 minutes, but I don’t rest much).
Walk on treadmill with an incline - 2 or 3 times per week, alternating with lifting (so doing something M-F)

On days I lift and on the weekends I walk for 45 minutes around the neighborhood.

56 years old, fwiw
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Damn you're old. :cool:

I'm 56 also.
 
At my heaviest I was 506 pounds. That was in 2003. I've spent 2 decades losing and regaining...losing the battle sometimes but generally winning the war overall. I'm 240 now. At 6'4, that's not horrible but I would like to lose another 30 or so pounds probably. I lift and workout with a trainer 3 days a week for an hour. I walk the dogs 2-4 miles daily. I log everything i eat to keep track.
 
nrsair said:
I’ve been lifting a lot- push/pull/leg split with dumbbells and bands at home. I have the Bowflex adjustable dumbbells that go up to 50 pounds. I’m going for hypertrophy and target the 10-15 rep range, so that’s heavy enough for now.

I got a rowing machine last year which is a fantastic torture device.
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Have you tried “time under tension”. Works well with lower weight. Shoot for a 60 second set, with each rep taking 5-6 seconds to complete. You can split the time evenly between the eccentric and concentric phase. Or spend five seconds on the eccentric phase and the explode up.
 
My current routine: lift 3x per week (1 day of legs, other 2 days of a mix of chest/back/shoulders/arms), then a combination of lap swimming and running 3x per week. I also play tennis about once a week and mix in ~3 mile walks around the neighborhood.

My formula is to do 2 physical activities per day, 1 higher intensity and 1 lower intensity. So if I’m playing tennis one night (probably the most physically demanding thing I do), I’ll do something comparatively less draining at the gym in the morning (say chest and arms).

Nutrition wise, I eat fairly cleanly during the week, but struggle to maintain discipline on the weekends lol.
 
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