Getting fit

[Therigwelder]

I started dieting 6 months ago with the goal of losing weight ,so I could get off medications cholesterol and blood pressure.I am a small frames man and I started out weighing 190 lbs I now weigh 158.I succeeded having the dr remove me from medication.
I walk 4-8 miles a day, 30-50 miles per wk. I climb around 140 flights of stairs per wk.i average 15-1800 calories a day and I am extremely active.
My problem is I still don't feel healthy enough. i feel I need strength. can a man at 52 yrs. old still build muscle? When I was 42 I had a six pack and now that I lost weight I can see some of that muscle structure still there.I have arthritis in my joints so trying to lift weights is painful.when I am on my job I feel so embarrassed by my lack of strength I have to have younger men to come tighten bolts for me.what more can I do to get healthier and stronger?special diet? More exercise? Some type of strength training? Thank you

[WendyB]

@Therigwelder Welcome to the forums!

You are doing excellent! I beleive everyone needs strenght training. Its not all about Cardio.

Mostly going up in years as well. You need stronger muscles. Im 63 BTW

There are several sources, books, youtube.  I used a book call strenth training for women. Im sure there are a ton out there for men. Just search amazon

Good luck and keep us posted!

[I-train-hard]

Losing weight equals loosing strength. Nothing you can do about that.

If I were you, I would start lifting weights. I gave you 3 basic exercise that would make you much stronger and will built your muscle not your belly.

1. Squats
2. Deadlift
3. Overhead Press

Check that out http://stronglifts.com try it and let me know if that works for you. Please start with empty bar, learn the correct movement.

[emili]

Yes, you are too young not to be strong. Losing weight often results in losing muscle. When our calorie restriction is high, energy has to come from somewhere. It comes from muscle. Doing cardio burns calories so if your intake is low, you will lose muscle. If you lift properly in could in some ways alleviate your joint pain. You do not have to lift heavy, you don't have to lift for long. You just want to build mass back into your body. This means protein, healthy fats and weights. Start with some of the machines in your gym, they are designed to reduce incorrect lifting which should prevent you from hurting yourself. If you can get a trainer (a good one) that is the best thing to do. Start lifting almost nothing for higher reps and start changing it up every two- three weeks. Don't do more than 20 minutes of lifting and limit it to every other day. see how you feel in three weeks and adjust. hope this helps- good luck in your journey. If you are looking for friends, feel free to add me.

[Hanne]

Good questions. I am a 57 old woman. I also have arthritis (knees), but I have exercized it away. If I stop exercizing, it comes back. In the beginning, I had to take some advils to make the exercise possible.

Lately, I have watched many documentaries about obesity on Netflix and Youtube, and I got educated about why many people drink green smoothies. It turns out that the nutritients in something you have put through a blender is 10 times as potent as when you chew it. So every three days, I make myself a big can that will last 3 days. I am so energetic now, I have cut the amount I need to sleep by several hours! I was never able to grow nails to put on nail laquor, they are now getting really strong. 

For strength in my upper torso, I carry groceries home by hand. Yesterday, I picked a grocer 3 times away as the ones I usually use. It sent the (Aria) scale south this morning, lost half a pound since yesterday morning - even though I succumbed to a 450 calories vegan cake in the store!

[I-train-hard]

I am proud of you! 

[SunsetRunner]

It's not dieting, but changing food habits. Nourish the body with the nutritients it needs (when hungry, trying to tune in with your body what and how much it needs), eating until comfortably satisfied not stuffed.

Allow to have all foods, no restrictions, only have everything with moderation. Wanting a piece of your favourite food? Allow to have, if not so hungry, taking a smaller portion than usual to satisfy the craving.. otherwise it comes back with vengeance (eating more of at the next opportunity).

Trying to eat foods provided by nature mostly which benefit the body the most (fruits, vegetables, meat, fish, eggs,..) as minimal as processed, being satisfied with less calories overall, staying satisfied for longer. Possibly not needing more.

Allow to have what the body desires if possible instead of eating to eat (if wanting a piece of fruit, and nothing else but a piece of fruit), eating something else first not really wanting to, eating the piece of fruit anyway, possibly being satisfied with having the fruit first, not needing the other food..

When hungry, but the food desired isn't available, try tuning in with your body from the foods available what would be appealing the most to have as alternative..

Have Fun