5 hours ago, Harrisfan said:

Losing weight means nothing. Its better to get strong and fit. 

About your exercises, is this exercises you have good routines doing with good form? 

 

And I guess this is your home gym solution? There is so many variations you can do with kettlebells and dumbbells, as well elastic bands, so only lack of  imagination can stop you. The most important is to have a plan, stick to it, and make sure your muscles gets enough rest to grow, and use more energy. Right amount of carbs, fat, and protein is essential in a slightly deficit amount. Get your cardio failed in morning and throughout your day, do not sit more than one hour before doing at least some movements. 

4 hours ago, save the frogs said:

 

most people hate working out because it's torture.

many health influencers give good advice, but are skinny and never work out apart from maybe some cardio. 

 

you will never be ideally healthy without some resistance training.

but most people will never do it. it's hard work, man. 

 

or let's say you're a cyclist. you could build up strong legs through cycling. But I'm not convinced that excessive cardio is safe. 

 

also, stretching is under-rated. 

 

 

 

It is all in your head, exercising gives more energy throughout the day, than doing nothing. At once you have established healthy routines, it becomes the highlight of the day when you start the exercise, and when you finish off. Good sleep and happy mind

1 hour ago, Hummin said:

About your exercises, is this exercises you have good routines doing with good form? 

 

And I guess this is your home gym solution? There is so many variations you can do with kettlebells and dumbbells, as well elastic bands, so only lack of  imagination can stop you. The most important is to have a plan, stick to it, and make sure your muscles gets enough rest to grow, and use more energy. Right amount of carbs, fat, and protein is essential in a slightly deficit amount. Get your cardio failed in morning and throughout your day, do not sit more than one hour before doing at least some movements. 

 

Cardio failed in meaning dialed in 😉 

1 hour ago, Hummin said:

 

It is all in your head, exercising gives more energy throughout the day, than doing nothing. At once you have established healthy routines, it becomes the highlight of the day when you start the exercise, and when you finish off. Good sleep and happy mind

Its habit. Takes 60 days to form.

1 hour ago, Hummin said:

About your exercises, is this exercises you have good routines doing with good form? 

 

And I guess this is your home gym solution? There is so many variations you can do with kettlebells and dumbbells, as well elastic bands, so only lack of  imagination can stop you. The most important is to have a plan, stick to it, and make sure your muscles gets enough rest to grow, and use more energy. Right amount of carbs, fat, and protein is essential in a slightly deficit amount. Get your cardio failed in morning and throughout your day, do not sit more than one hour before doing at least some movements. 

I like loaded carries. Very practical exercise. Bands are ok and travel friendly.

4 minutes ago, Harrisfan said:

Its habit. Takes 60 days to form.

 

Something around there, I think in a bigger research it was on average 66 days, 

 

And a quick search shows 

 

Research shows forming healthy habits takes much longer than the popular "21 days," averaging 

around 66 days (about 2 months), but with a huge range from as few as 18 days to over 250 days, even up to a year, depending on the habit's complexity (like flossing vs. daily gym) and individual consistency. A key finding is that consistent, specific repetition in a stable context (e.g., drinking water after breakfast) makes habits automatic, with factors like enjoyment and clear planning helping speed things up

 

1 minute ago, Harrisfan said:

I like loaded carries. Very practical exercise. Bands are ok and travel friendly.

 

We all do what we like most usually, but nothing wrong with some modifications just because it is good for you. 

4 minutes ago, Hummin said:

 

Something around there, I think in a bigger research it was on average 66 days, 

 

And a quick search shows 

 

 

Research shows forming healthy habits takes much longer than the popular "21 days," averaging 

around 66 days (about 2 months), but with a huge range from as few as 18 days to over 250 days, even up to a year, depending on the habit's complexity (like flossing vs. daily gym) and individual consistency. A key finding is that consistent, specific repetition in a stable context (e.g., drinking water after breakfast) makes habits automatic, with factors like enjoyment and clear planning helping speed things up

 

 

We all do what we like most usually, but nothing wrong with some modifications just because it is good for you. 

I was thinking of filling a waterproof bag with sand and using it at the beach. 

Dr Nash Jocic on YT as he does topics for 40+ guys like this one on YT....

Old School.

 

 

Stop Overtraining as You Age (Most People Get This Wrong)

24 minutes ago, freedomnow said:

Dr Nash Jocic on YT as he does topics for 40+ guys like this one on YT....

Old School.

 

 

Stop Overtraining as You Age (Most People Get This Wrong)

Overtraining for many comes down to diet and sleep, and continue exercising when you hurt because of doing the exercises with poor form or to heavy. If you make a thum of rule and make each and one muscle group rest for at least 3 days, and do not do bench first day, and shoulders 2. day with triceps, and back the 3. days, biceps and  legs on 4. day, because these muscle groups overlapping each other. Be smart. 

 

While diet and sleep are foundational, your strategy for managing muscle overlap is a valid way to prevent "under-recovery" and overtraining

. Experts generally recommend resting each muscle group for 48 to 72 hours before training it again. 

 

Managing Muscle Overlap

Your observation about muscle overlap is critical because many "different" exercises still use the same secondary muscles. 

• Bench Press & Chest (Day 1): Heavily involves the triceps and front deltoids.
• Shoulders & Triceps (Day 2): Training these immediately after chest can overtax them before they have recovered from their role in Day 1.
• Back (Day 3): Primarily uses the biceps for pulling movements.
• Biceps & Legs (Day 4): Since the biceps were already stressed during Day 3's back exercises, training them on Day 4 may not provide the recommended 48-hour recovery window. 

 

Recommended Recovery Rule of Thumb

To optimize growth and avoid injury in 2025:

• Standard Rest: Aim for at least 48 hours of rest for small groups (biceps/triceps) and up to 72 hours for larger groups (legs/back).
• Active Recovery: On rest days, light activity like walking or stretching can improve blood flow and speed up the clearing of metabolic waste.
• Listen to Soreness: If a muscle is still significantly sore after 72 hours, it is safer to wait an extra day rather than training through the pain.
• Deload Regularly: Every 4–8 weeks, consider a "deload week" with reduced intensity or volume to allow your central nervous system to fully recover

10 minutes ago, Hummin said:

Overtraining for many comes down to diet and sleep, and continue exercising when you hurt because of doing the exercises with poor form or to heavy. If you make a thum of rule and make each and one muscle group rest for at least 3 days, and do not do bench first day, and shoulders 2. day with triceps, and back the 3. days, biceps and  legs on 4. day, because these muscle groups overlapping each other. Be smart. 

 

 

While diet and sleep are foundational, your strategy for managing muscle overlap is a valid way to prevent "under-recovery" and overtraining

. Experts generally recommend resting each muscle group for 48 to 72 hours before training it again. 

 

Managing Muscle Overlap

Your observation about muscle overlap is critical because many "different" exercises still use the same secondary muscles. 

• Bench Press & Chest (Day 1): Heavily involves the triceps and front deltoids.
• Shoulders & Triceps (Day 2): Training these immediately after chest can overtax them before they have recovered from their role in Day 1.
• Back (Day 3): Primarily uses the biceps for pulling movements.
• Biceps & Legs (Day 4): Since the biceps were already stressed during Day 3's back exercises, training them on Day 4 may not provide the recommended 48-hour recovery window. 

 

Recommended Recovery Rule of Thumb

To optimize growth and avoid injury in 2025:

• Standard Rest: Aim for at least 48 hours of rest for small groups (biceps/triceps) and up to 72 hours for larger groups (legs/back).
• Active Recovery: On rest days, light activity like walking or stretching can improve blood flow and speed up the clearing of metabolic waste.
• Listen to Soreness: If a muscle is still significantly sore after 72 hours, it is safer to wait an extra day rather than training through the pain.
• Deload Regularly: Every 4–8 weeks, consider a "deload week" with reduced intensity or volume to allow your central nervous system to fully recover

Which experts ? This guy is an expert with a proven track record.

36 minutes ago, freedomnow said:

Dr Nash Jocic on YT as he does topics for 40+ guys like this one on YT....

Old School.

 

 

Stop Overtraining as You Age (Most People Get This Wrong)

Overtraining is subjective. Mainly its heavy weights or extreme volume that cause problems. You can lift 5kg weights 7 days a week. You walk 7 days a week.

1 minute ago, freedomnow said:

Which experts ? This guy is an expert with a proven track record.

I do to doubt him and his expertise, Im just highlighting the most common mistakes. I go to many different gyms, and most either performing exercises with poor form to heavy, and training to hard to often. Im sure he do not disagree with me either, and most important to prevent for overtraining is your diet with the right amount of macros. 

 

 

I'm switching to upper body one day a week (Monday) and lower body one day a week (Friday) and then slightly faster walking 1-hour at least on 3 days now after his vids.

 

I did 6 months before coming here doing about 5 days a week (stupidly) in the gym...it became addictive looking for faster results.

I have changed a lot, but much fatigue and joint pain.

 

On a kind of keto diet just now.

22 minutes ago, freedomnow said:

Which experts ? This guy is an expert with a proven track record.

 

But the sad truth, every YouTuber need to invent the wheel to stay relevant, and thats when they come out sometimes wrong for many of us who have actually been training and learned by own performance and mistakes for decades. The worst for most is the get stuck in the same pattern and never try to understand or renew yourself for more healthy exercises and results with less injuries and hope no injuries at all. Everyone have something they struggle with, and you need to work with the problem and understand how to fix it and prevent it for happening again. 

2 minutes ago, freedomnow said:

I'm switching to upper body one day a week (Monday) and lower body one day a week (Friday) and then slightly faster walking 1-hour at least on 3 days now after his vids.

 

I did 6 months before coming here doing about 5 days a week (stupidly) in the gym...it became addictive looking for faster results.

I have changed a lot, but much fatigue and joint pain.

 

On a kind of keto diet just now.

 

Keto works great for weight loss, and if you haven’t been lifting regularly, you will gain some muscles to, but in my eyes not sustainable for long term. 

 

Working out all your muscle groups one time a week, great, 5 times a week can be great to, just the matter of how you organize your split. I prefer to hit one muscle groups twice a week, but not the hole body twice a week if you understand, but for a few months I will be boxing 3 days a week, and lift 3 days a week. Lifting will be done within 12-15 reps 85% of max. So not to failure. I will also do rowing and ski machine as well walking. 

Any of you guys using these 35 gram protein drinks from 7-11 post-workout... ? or think they are a waste of money ?

3 minutes ago, freedomnow said:

Any of you guys using these 35 gram protein drinks from 7-11 post-workout... ? or think they are a waste of money ?

 

I use them when travelling inside Thailand, but they got 50 - 70 calories more than whey protein powder, so not optional. Trying to bring protein powder for longer holidays. Price comparison not so bad if you buy your whey powder in Thailand. 

Seems like you may be complicating this too much.  As Scuba mentioned, it is mostly diet for the unhealthy crowd.  If you don't fix that, you may get stronger but in the end being stronger and still unhealthy actually is worse.  Your organs now how to deal with even more issues.

 

Nothing wrong with doing more strength training but adding strength if your metabolically f'd is not wise.  It's like that unkempt fat guy wearing a hairpiece.  

1 hour ago, freedomnow said:

Dr Nash Jocic on YT as he does topics for 40+ guys like this one on YT....

Old School.

 

 

Stop Overtraining as You Age (Most People Get This Wrong)

Overtraining varies by person. Some people can tolerate, and benefit from, lots of training. The range of humans runs something like The Pillsbury Dough Boy to David Goggins.

 

One's body and bloodwork will tell you. Not fatigued, no joint or ligament pain, no illnesses, and normal blood work says one is doing it right. If strength is increasing over time, that's good. If strength is declining, that suggests overtraining.

 

Truly explosive exercise should be limited. Olympic sprinters probably do only a couple hundred meters per week at 100% effort.

 

I have overtrained before. Last December I was down to 6% body fat (per DEXA scan). Had an 8-pack. My sleep suffered a bit, and some afternoons I felt fatigued. I went back up to 10-12%, and feel energetic and sleep just fine. Strength is back to increasing with time.

11 minutes ago, atpeace said:

Seems like you may be complicating this too much.  As Scuba mentioned, it is mostly diet for the unhealthy crowd.  If you don't fix that, you may get stronger but in the end being stronger and still unhealthy actually is worse.  Your organs now how to deal with even more issues.

 

Nothing wrong with doing more strength training but adding strength if your metabolically f'd is not wise.  It's like that unkempt fat guy wearing a hairpiece.  

Most of life is mental. Diet is overrated once you get enough protein, vitamins and minerals. If your organs are overworked do fasting to give them a rest.

7 minutes ago, Harrisfan said:

Most of life is mental. Diet is overrated once you get enough protein, vitamins and minerals. If your organs are overworked do fasting to give them a rest.

That makes no sense. Diet is why we have so many obese people and metabolically screwed people.  Diabetes is the third highest cause of death.  Cardiovascular issues caused mostly from poor diets are the number one cause.  Being strong will do nothing to reduce these risks.

 

High protein is great if you are healthy.  I eat 150g + a day.  If you are unhealthy and fat it is actually bad bad for you. 

 

Fasting has benefits but is far from a cure for a poor diet.  You lose strength and the benefits are definitely not agreed upon in the health community.

 

It seems like you don't have the mental fortitude to correct your diet.  Fine and it might add enough value to your life that the risks are worth it.   If you don't fix your diet, you will always be fat regardless is you have loads of protein and all the needed vitamins.

2 minutes ago, atpeace said:

That makes no sense. Diet is why we have so many obese people and metabolically screwed people.  Diabetes is the third highest cause of death.  Cardiovascular issues caused mostly from poor diets are the number one cause.  Being strong will do nothing to reduce these risks.

 

High protein is great if you are healthy.  I eat 150g + a day.  If you are unhealthy and fat it is actually bad bad for you. 

 

Fasting has benefits but is far from a cure for a poor diet.  You lose strength and the benefits are definitely not agreed upon in the health community.

 

It seems like you don't have the mental fortitude to correct your diet.  Fine and it might add enough value to your life that the risks are worth it.   If you don't fix your diet, you will always be fat regardless is you have loads of protein and all the needed vitamins.

Load of rubbish. Buffet 95yo eats ice cream and drinks coke daily. A positive attitude is far more powerful than diet.

 

There is no such thing as a perfect diet.

5 minutes ago, atpeace said:

That makes no sense. Diet is why we have so many obese people and metabolically screwed people.  Diabetes is the third highest cause of death.  Cardiovascular issues caused mostly from poor diets are the number one cause.  Being strong will do nothing to reduce these risks.

 

High protein is great if you are healthy.  I eat 150g + a day.  If you are unhealthy and fat it is actually bad bad for you. 

 

Fasting has benefits but is far from a cure for a poor diet.  You lose strength and the benefits are definitely not agreed upon in the health community.

 

It seems like you don't have the mental fortitude to correct your diet.  Fine and it might add enough value to your life that the risks are worth it.   If you don't fix your diet, you will always be fat regardless is you have loads of protein and all the needed vitamins.

Total protein for target weight or lean weight is the same for a fat person as any person, unless you are an bodybuilder who target maximum protein intake. 

 

It all comes down to how many calories you eat regards your target weight and metabolism. 

 

Added protein can actually help losing weight in most cases. 

 

Inactivity and poor diet is an bad combo 

Just now, Harrisfan said:

Load of rubbish. Buffet 95yo eats ice cream and drinks coke daily. A positive attitude is far more powerful than diet.

 

There is no such thing as a perfect diet.

OK, just trying to help but obviously you know it all. 

 

Best of luck with your health journey and in the end you may be right.  Let me know how it goes because I love chocolate and ice cream.  If I could just think positively and eat them often I would be a happier man.  

1 minute ago, atpeace said:

OK, just trying to help but obviously you know it all. 

 

Best of luck with your health journey and in the end you may be right.  Let me know how it goes because I love chocolate and ice cream.  If I could just think positively and eat them often I would be a happier man.  

It comes down to portion size. Floyd Mayweather drank coke after training. Obesity is mostly caused by large meals and lack of exercise. A guy in America ate big macs daily for years and wasnt fat.

1 minute ago, Hummin said:

Total protein for target weight or lean weight is the same for a fat person as any person, unless you are an bodybuilder who target maximum protein intake. 

 

It all comes down to how many calories you eat regards your target weight and metabolism. 

 

Added protein can actually help losing weight in most cases. 

 

Inactivity and poor diet is an bad combo 

Agreed but adding protein on top of an unhealthy diet will just make the situation worse in many cases.  Need to fix the diet and if that means a high protein healthy diet then all good. 

 

Many ways to eat healthy but eating unhealthy and expecting to be healthy because you consume protein, vitamins and do it with positive state of mind as Harison stated seems like a dream 🙂

2 minutes ago, atpeace said:

Agreed but adding protein on top of an unhealthy diet will just make the situation worse in many cases.  Need to fix the diet and if that means a high protein healthy diet then all good. 

 

Many ways to eat healthy but eating unhealthy and expecting to be healthy because you consume protein, vitamins and do it with positive state of mind as Harison stated seems like a dream 🙂

Why does adding protein make it worse? 

1 minute ago, Harrisfan said:

It comes down to portion size. Floyd Mayweather drank coke after training. Obesity is mostly caused by large meals and lack of exercise. A guy in America ate big macs daily for years and wasnt fat.

OK, eat big macs daily.  I enjoy big macs also and I am strong and lean.  I just don't make it a regular habit and I know that if I consume more calories than I burn, I will gain fat.  Just  what has worked for me and you told me my approach is rubbish.  No problem and good luck.

5 minutes ago, atpeace said:

Agreed but adding protein on top of an unhealthy diet will just make the situation worse in many cases.  Need to fix the diet and if that means a high protein healthy diet then all good. 

 

Many ways to eat healthy but eating unhealthy and expecting to be healthy because you consume protein, vitamins and do it with positive state of mind as Harison stated seems like a dream 🙂

 

👍 💯 

2 minutes ago, Harrisfan said:

Why does adding protein make it worse? 

If you are unhealthy a fat adding more protein just adds calories.  Now if you go on a a healthy high protein diets and stick to it, I'm confident you would lose fat.