1 minute ago, save the frogs said:

I am trying to avoid the gym. It didn't work for me. I am experimenting with simple exercises that don't require a gym.

those leg extension machines might be bad for the knees, but not sure.

Every machine is safe if you have no injuries and only weaknesses. You don't need to balance a bar and are sitting in the right position, especially if the leg extension machine is slanted back a bit. It's a normal leg movement and the best way to strengthen the muscles around the knee, which support the knee itself. If you have an injury, it needs to be repaired first. Meniscus tear or ACL injury. This explains more............https://www.physiotutors.com/leg-extension-dangerous-for-your-knees-or-great-rehab-exercise/

I try to eat healthy the wife and I walk 3 miles every morning.when I’m in the states I’m allways busy building or repairing something ,I’m busy with my hobbies….for me it’s exercise nutrition and stimulation via doing something constructive and physical.

3 minutes ago, Rockyroad said:

Leg training sucks! Hard to walk after. I never do it. Big legs look silly anyway. Google prime Tom Platz. He was the squat king.

Leg training helps overall body strength and proportions. many don't do it because it's hard, which is the main reason i did, for a balanced frame and look. Tom Platz was one with huge thighs, from both drugs and heavy squats.

3 minutes ago, Rockyroad said:

Leg training sucks! Hard to walk after. I never do it. Big legs look silly anyway. Google prime Tom Platz. He was the squat king.

Exactly.

That's why I am saying we should try to stimulate our leg muscles daily without needing to go to a gym and squat 500 lbs.

If you do nothing, your legs will get weaker and weaker.

Bodyweight squats are good too. Not so painful that you can't walk for 3 days.

1 minute ago, Tug said:

I try to eat healthy the wife and I walk 3 miles every morning.when I’m in the states I’m allways busy building or repairing something ,I’m busy with my hobbies….for me it’s exercise nutrition and stimulation via doing something constructive and physical.

The reasons the Blue Zone people live the longest is first diet and then keeping moving, no matter what type it is.

1 minute ago, save the frogs said:

Exactly.

That's why I am saying we should try to stimulate our leg muscles daily without needing to go to a gym and squat 500 lbs.

If you do nothing, your legs will get weaker and weaker.

Bodyweight squats are good too. Not so painful that you can't walk for 3 days.

My mistake that hurt my joints was going overboard on squats, more than 500lbs for reps. Body weight or having a person on your shoulders is fine for fitness and keeping muscles. Those leg extensions and curls done on alternate days, even once a week, along with walking and stairs is good enough in middle to older ages.

1 minute ago, save the frogs said:

Exactly.

That's why I am saying we should try to stimulate our leg muscles daily without needing to go to a gym and squat 500 lbs.

If you do nothing, your legs will get weaker and weaker.

Bodyweight squats are good too. Not so painful that you can't walk for 3 days.

Walking, lunges, bodysquats, band squats. AthleanX has great tips.

I train my back the most. It is the biggest area and can handle lots of volume. My quads are naturally strong so I dont bother.

2 minutes ago, fredwiggy said:

My mistake that hurt my joints was going overboard on squats,

I met a few guys in the gym nursing injuries.

And I didn't talk to many people. Maybe MOST of them have or have had injuries.

This way of training -- lifting heavy until failure and pushing yourself like a madman -- seems to be not ideal, especially for older guys.

8 minutes ago, save the frogs said:

Exactly.

That's why I am saying we should try to stimulate our leg muscles daily without needing to go to a gym and squat 500 lbs.

If you do nothing, your legs will get weaker and weaker.

Bodyweight squats are good too. Not so painful that you can't walk for 3 days.

Pattaya should have outdoor gyms near the beach. Other areas have. Usually they have a back and chest machine. Chumphon has an indoor gym for only 10 baht. At that price you can train 12 times a month for 120 baht.

4 minutes ago, save the frogs said:

I met a few guys in the gym nursing injuries.

And I didn't talk to many people. Maybe MOST of them have or have had injuries.

This way of training -- lifting heavy until failure and pushing yourself like a madman -- seems to be not ideal, especially for older guys.

It's for the young and hyped up for gains, like I was. Smart training is better for all age groups, especially older ones like us. We just need to maintain as much muscle as possible to protect the joints and prevent injuries. I had a meniscus tear in my late 50's and had it cleared in surgery. I stopped squatting then and used the leg press, extensions and curls and was okay afterwards, but the damage was already done from the heavy squats and leg presses. I trained like i was going to compete but never did, so I could have trained with less all along. ALL those who squat heavy get injuries. I see some former weight lifters walking now and you can see the damage done.

6 minutes ago, save the frogs said:

I met a few guys in the gym nursing injuries.

And I didn't talk to many people. Maybe MOST of them have or have had injuries.

This way of training -- lifting heavy until failure and pushing yourself like a madman -- seems to be not ideal, especially for older guys.

Training to failure is fine if the weights are not heavy. Young guys do 3 to 6 reps and ruin there shoulders doing bench press. So stupid. It is better to use a chest machine. No spotter reqd. Choose a weight for 10 to 15 reps.

A few studies found training 1 to 2 reps shy of failure produces the same muscle growth as failure with less risk of injury.

Another method for speed is cluster sets. Pick a weight that you can do for 8 to 12 reps but only do 5 to 6 fast reps. Rest 15 secs then go again. Do about 30 reps total. Very quick way to train.

Aged 85, and a vegetarian. Daily morning exercise, daily challenge of crosswords and word games, a happy home life.

20 minutes ago, Rockyroad said:

Pattaya should have outdoor gyms near the beach. Other areas have. Usually they have a back and chest machine. Chumphon has an indoor gym for only 10 baht. At that price you can train 12 times a month for 120 baht.

Yes, good point.

Also, volleyball courts. Jomtien has them.

19 minutes ago, fredwiggy said:

I see some former weight lifters walking now and you can see the damage done.

One guy was going to the gym with his Thai gf. Bad idea as he always seems to be pushing himself too hard, and probably ego lifting to impress his thai gf, and he was one of the guys complaining about injuries.

Dorian Yates, a UK mr olympia, now does yoga and pilates. He said whats the point of leg pressing 600 lbs if you can't touch your toes?

2 minutes ago, save the frogs said:

One guy was going to the gym with his Thai gf. Bad idea as he always seems to be pushing himself too hard, and probably ego lifting to impress his thai gf, and he was one of the guys complaining about injuries.

Dorian Yates, a UK mr olympia, now does yoga and pilates. He said whats the point of leg pressing 600 lbs if you can't touch your toes?

Yep, flexibility is always a good thing.

18 minutes ago, save the frogs said:

One guy was going to the gym with his Thai gf. Bad idea as he always seems to be pushing himself too hard, and probably ego lifting to impress his thai gf, and he was one of the guys complaining about injuries.

Dorian Yates, a UK mr olympia, now does yoga and pilates. He said whats the point of leg pressing 600 lbs if you can't touch your toes?

Yates did HIT with heavy weights and roids. He looks tiny compared to old photos. His old training method was 2 warm up sets then 1 heavy set with forced reps beyond failure. Stupid method if not on roids.

7 minutes ago, Rockyroad said:

Yates did HIT with heavy weights and roids. He looks tiny compared to old photos. His old training method was 2 warm up sets then 1 heavy set with forced reps beyond failure. Stupid method if not on roids.

you're up on this bodybuilding sh*t way more than me.

i am not a bodybuilder.

1 minute ago, save the frogs said:

you're up on this bodybuilding sh*t way more than me.

i am not a bodybuilder.

Neither am I but i like looking at the various methods of training. Better than farang youtubers in Thailand.

AthleanX is the best youtuber for gym. Even Stallone follows him.

He is a physio so understands the body as well as training all the time.

I bought a treadmill a while back, but after using it regularly for about four months, I developed exercise-induced vasculitis in my legs from the knees down. So, needless to say, my treadmill is now in mothballs.

That being said, I walk on the beach and on pavement for 15 to 30 minutes every other day. I swim exactly one kilometer a day, six days a week, and do some Tai Chi exercises every day. I also eat lots of fresh vegetables and fruit, and canned sardines every other day. I don’t smoke or use illegal drugs, but I have recently started drinking a very small glass of red wine twice a week with meals. However, I am still carrying too much weight and finding it impossible to lose it.

2 minutes ago, oslooskar said:

I bought a treadmill a while back, but after using it regularly for about four months, I developed exercise-induced vasculitis in my legs from the knees down. So, needless to say, my treadmill is now in mothballs.

That being said, I walk on the beach and on pavement for 15 to 30 minutes every other day. I swim exactly one kilometer a day, six days a week, and do some Tai Chi exercises every day. I also eat lots of fresh vegetables and fruit, and canned sardines every other day. I don’t smoke or use illegal drugs, but I have recently started drinking a very small glass of red wine twice a week with meals. However, I am still carrying too much weight and finding it impossible to lose it.

Look at your total daily calories, and how many are starches.

The older you get, the harder it is to burn stored body fat, especially without going radical. You can try a Keto diet for awhile, which is okay , but the best route is watching those total daily carbs.

This is Thailand, and rice is a daily, every meal thing, which is never good for losing weight or if you have a blood sugar problem.

You have to burn stored body fat first, which means keeping those starches low, eating small, frequent meals, and trying not to eat too close to bedtime. You can exercise daily and still hold fat, as I've seen in all my years training others in gyms. One aerobic instructor gave daily classes and always had thick thighs, because her diet was whatever. Your stated diet of sardines, fresh veggies and fruit is fine, especially if that's all you're eating.

Not sure if you were ever heavier than now, and lost weight and are at a sticking point, which happens to many and can be temporary, but again look at what you're eating. You can try sardines in tomato sauce or water to cut oil calories, and substitute lower carb fruits for the higher carb ones. You are definitely getting enough exercise.

22 minutes ago, oslooskar said:

I bought a treadmill a while back, but after using it regularly for about four months, I developed exercise-induced vasculitis in my legs from the knees down. So, needless to say, my treadmill is now in mothballs.

That being said, I walk on the beach and on pavement for 15 to 30 minutes every other day. I swim exactly one kilometer a day, six days a week, and do some Tai Chi exercises every day. I also eat lots of fresh vegetables and fruit, and canned sardines every other day. I don’t smoke or use illegal drugs, but I have recently started drinking a very small glass of red wine twice a week with meals. However, I am still carrying too much weight and finding it impossible to lose it.

Fruit is lots of sugar. Eat tuna and do light weights, fast for 18 hours a day.

Your body starts burning fat after 16 hours of fasting.

I've used this site, for occasionally tracking any foods & nutritional info. Good info and like the way it breaks down % of Fats Proteins & Carbs. Lots of info if clicking on foods, all in one spot.

Used it every day, every meal/snack when I had the CGM for 2 weeks. Sone things surprising, others common sense.

https://foods.fatsecret.com/Default.aspx

22 hours ago, atpeace said:

Air cooking a batch of 20 bananas I just blended. Also take potassium chloride (very carefully! ) to get my numbers up. Been borderline low for decades. Also add about 6-8 teaspoons of salt to my drinks each day because sodium is always low and last test was scary low for a runner in the heat.

I mention the above because it is a perfect example why people need to take control of their own health. Doctors have told me I consume too much sodium which is a generic reply that applies to most and not me. If I cut my sodium I would blow up like a balloon. Also eating 6 bananas a day would be stupid for most but not enough in my case.

Hope you're not taking ordinary iodised table salt! Himalayan pink salt is the recommendation.

22 hours ago, Rockyroad said:

Yes fruit often is. I think coconut water and unsweetened soy milk are good. I drink everyday and feel better. Soy milk has less sugar than cow milk.

Soy is contraindicated for those with thyroid issues.

22 hours ago, connda said:

"Farang" bananas (gluay hom) cost maybe 40 THB for a bunch (wii). The short, rather tasteless Thai bananas grow like weeds. We're going to put in some of the "farang" bananas when the rains start. The last time I checked in Makro, a pint of blueberries were between 150 to 200 THB. Stupid expensive.
On occasion I can find them at Big C for 80 THB a pint. As a general rule, I eat tropic fruits in moderation. The price of Western fruit simply gets silly. Mangos will be coming into season soon. We ate mangos from out trees for 5 months last year. Heck of a crop. Same with Lamyai (Logans). We had a bumper crop last year, not my favorite fruit though.

Health guidelines are eating close to home. Blueberries, raspberries, cherries picked too early, fumigated, refrigerated and shipped across the world are not the fruits we remember from childhood.

I'm sure others here long for a peach or nectarine, warm from the tree, so juicy you have to have a shower!

Local fruit. Get your sugars checked every year.

22 hours ago, bkk6060 said:

I am very old and I ejaculation everyday. PSA 1.3 and I feel great.

Read an interesting statistic awhile back. Prostate benefits are greater with real sex rather than masturbation.

20 hours ago, Sigmund said:

Sour, mean, rude and bitter people never live long, no matter how healthy their lifestyle is or was.

Are you trying to bring that hateful old Yanq into the conversation? Hate & greed are keeping him alive!

32 minutes ago, unblocktheplanet said:

Soy is contraindicated for those with thyroid issues.

Never seen that word used before.

7 hours ago, Rockyroad said:

That is old age. Take b vitamins, creatine, salt, potassium. Thailand soy milk is very good. They add in vitamins and coconut water has high potassium. Gyms have creatine. If you take 10g a day your energy levels in your cells rise.

Except for the part about having a texture and flavour like sand without the salt! Horrible stuff!

2 hours ago, save the frogs said:

Yeah, so if you have bad knees what do you think you will accomplish in a gym? Most people will never go to a gym. It's too much PAIN.

My stairs are fine.

If you can't climb stairs, you're one step away from a walking stick.

BTS & MRT are great for stairs. So are hospitals--my clinic is on the 18th floor!

Had an 83-year old friend, ex-boxer. He did stairs up forwards, down backwards, and then each side.

Don't do this if you have balance issues, dizziness.