Gym questions.

[ecky1]

Hi, I'm 53 and have just lost 42 lbs. I started walking fast for 6 months and a month ago I joined a gym and have started running but have a few questions that might seem stupid and I might have totally wrong but here goes anyway.
1. I read that it is impossible to gain muscle while at a calorie deficit. Does that mean that you can't make the muscles that you already have stronger or does it just mean that they won't look bigger?
2. I have also read that you shouldn't exercise at your maximum heart rate. My heart rate at rest is under 120 but when I run it goes up to just under 170 which seems very high. It seems to stay consistently at that 170 however long I run for. I just can't see how going slower would help me lose weight?
3. Is there any way at all of tightening up the loose skin under the upper arms?
4. Every single person that I talk to says that it is impossible to get rid of the last bit of stomach fat once you have gone through the menopause. I really don't believe that but would appreciate somebody confirming that.
5. Does anybody know if the way the over 50s train should be different from the way younger people train. I really would like to tone my body and start to use more of the machines but the trainer at our gym is as wide as he is tall and just seems to want to work with the really heavy weight lifters like himself and is not much help to people like me.
Thanks in advance for any answers that you can give me.

 

[summer123]

1. I read that it is impossible to gain muscle while at a calorie deficit. Does that mean that you can't make the muscles that you already have stronger or does it just mean that they won't look bigger?

It is impossble as far as I am aware and understand. However you can maintain and build a minute amount of muscle, just not anything very much. You can work on maintaining the muscle you do have so when you lsoe weight it will look more toned.

Its also worth noting that as you exercise, your muscles produce tonxins, things like lactic acid. Your supposed to drink when you exercise to promote circulation which rids your muscles of these tonxins. Its also an additional reason why stretching is a good idea. But while the muscles are having the toxins expelled, fluid fills them and they can looked "pumped" and so bigger. This goes down within a few hours and up to 48 hours depending on how hard you pushed it or how inflamed they are. Its not the muscle thats bigger in this case, its the swelling from fluid and sometimes inflamation if they have become over worked and torn (normal stuff for muscles).

2. I have also read that you shouldn't exercise at your maximum heart rate. My heart rate at rest is under 120 but when I run it goes up to just under 170 which seems very high. It seems to stay consistently at that 170 however long I run for. I just can't see how going slower would help me lose weight?

Your age would indicate that 170 is at your max (max heart rate calculations vary but the one I use is for women: 220- (0.9 x your age). This gives you a max of 172 which is what you are achieving. Eventually you will become fitter, this max heart rate will become 160-ish and may even drop lower. Its what happens, its normal and it shows an improvement in your fitness.

I would keep an eye on it though if your at all feeling very weak, dizzy or get chest pains.

How are you measuring your heart rate by the way? gym machines or heart rate monitor? You mention your resting heart rate is below 120, do you mean its just a little under 120 (like 119 or 118) or is it more like 60? and with resting heart rate, are you measuring when your lying flat on a bed or seated? (standing is not really a resting heart rate). Either which way, to be still and in pre-exercise state and have a heart rate of 120 even before you have started would worry me- its kind of high. Maybe OK this with a medic?

3. Is there any way at all of tightening up the loose skin under the upper arms?

If its just skin, you could try building muscle, if its lose skin as a result of a quick weight loss it may take an operation. It its fat, you will need to lose weight to get it to move but in my experience, unless your 12 or have been airbrushed, some of that is normal.

4. Every single person that I talk to says that it is impossible to get rid of the last bit of stomach fat once you have gone through the menopause. I really don't believe that but would appreciate somebody confirming that.

I wish I could say- I am 29 so not able to comment, all the people who are in their 50s that I know seem to have stopped trying to lose weight. I don't know anyone with a proper 6-pack and 50 but I think thats more to do with them having 9-5 jobs and having had many kids.

5. Does anybody know if the way the over 50s train should be different from the way younger people train. I really would like to tone my body and start to use more of the machines but the trainer at our gym is as wide as he is tall and just seems to want to work with the really heavy weight lifters like himself and is not much help to people like me.
Thanks in advance for any answers that you can give me.

I would employ a personal trainer- the guy at your gym may well have all the knowedge but if you don't trust him, your never going to carry on the exercises alone which makes asking for his help pointless. Do they have any personal trainer contact details at your gym it could be a good place to start- if you talk to others who are your age/size/similarity at the gym and ask where they get their ideas from this could be another idea. And a final thought would be classes- aerobics, water aerobics, step...etc, speak to the tutors there, see if they can offer any advice or have any contact details for you.

 

[ecky1]

Thank you so much for taking the time to answer my questions.

It is impossble as far as I am aware and understand. However you can maintain and build a minute amount of muscle, just not anything very much. You can work on maintaining the muscle you do have so when you lsoe weight it will look more toned.

Its also worth noting that as you exercise, your muscles produce tonxins, things like lactic acid. Your supposed to drink when you exercise to promote circulation which rids your muscles of these tonxins. Its also an additional reason why stretching is a good idea. But while the muscles are having the toxins expelled, fluid fills them and they can looked "pumped" and so bigger. This goes down within a few hours and up to 48 hours depending on how hard you pushed it or how inflamed they are. Its not the muscle thats bigger in this case, its the swelling from fluid and sometimes inflamation if they have become over worked and torn (normal stuff for muscles).

That expains a lot. I think I will mostly concentrate on the running for now until I lose the last of the weight and then do more work on the weight machines.

Your age would indicate that 170 is at your max (max heart rate calculations vary but the one I use is for women: 220- (0.9 x your age). This gives you a max of 172 which is what you are achieving. Eventually you will become fitter, this max heart rate will become 160-ish and may even drop lower. Its what happens, its normal and it shows an improvement in your fitness.

I would keep an eye on it though if your at all feeling very weak, dizzy or get chest pains.

How are you measuring your heart rate by the way? gym machines or heart rate monitor? You mention your resting heart rate is below 120, do you mean its just a little under 120 (like 119 or 118) or is it more like 60? and with resting heart rate, are you measuring when your lying flat on a bed or seated? (standing is not really a resting heart rate). Either which way, to be still and in pre-exercise state and have a heart rate of 120 even before you have started would worry me- its kind of high. Maybe OK this with a medic?

Sorry I gave the wrong info there as I put resting when in fact what I meant was walking. I measure it on the treadmill when I first start walking and then when I have been running a while. It's usually about 116/117 to start with but I will probably been rushing about before hand and then walking quite fast to get there and then probably won't even remember to measure it until I've been walking reasonably fast for a few minutes. After half an hour running it goes up to between 162/168. I dont ever feel weak, dizzy or get chest pains and I recently had a full medical check up including an electrocardiogram so no problems there. 6 months ago when I first started to lose weight and get fit I used to feel as though my heart was going to beat out of my chest if I tackled hills or steps but it's fine now whatever I do.

If its just skin, you could try building muscle, if its lose skin as a result of a quick weight loss it may take an operation. It its fat, you will need to lose weight to get it to move but in my experience, unless your 12 or have been airbrushed, some of that is normal.

I think that I am probably have to learn to live with it and wear sleeves.

I wish I could say- I am 29 so not able to comment, all the people who are in their 50s that I know seem to have stopped trying to lose weight. I don't know anyone with a proper 6-pack and 50 but I think thats more to do with them having 9-5 jobs and having had many kids.

I don't particularly want a 6 pack but still have quite a bit of fat on my stomach. I am still overweight so I guess that will be the last to go. It just seems that everybody says that it won't but I don't see why it shouldn't.

I would employ a personal trainer- the guy at your gym may well have all the knowedge but if you don't trust him, your never going to carry on the exercises alone which makes asking for his help pointless. Do they have any personal trainer contact details at your gym it could be a good place to start- if you talk to others who are your age/size/similarity at the gym and ask where they get their ideas from this could be another idea. And a final thought would be classes- aerobics, water aerobics, step...etc, speak to the tutors there, see if they can offer any advice or have any contact details for you.

I can't afford a personal trainer at the moment but will look into it for the future.
Thanks again for all the info

 

[Virtus1]

Hi, I'm 53 and have just lost 42 lbs. I started walking fast for 6 months and a month ago I joined a gym and have started running but have a few questions that might seem stupid and I might have totally wrong but here goes anyway.
1. I read that it is impossible to gain muscle while at a calorie deficit. Does that mean that you can't make the muscles that you already have stronger or does it just mean that they won't look bigger?
2. I have also read that you shouldn't exercise at your maximum heart rate. My heart rate at rest is under 120 but when I run it goes up to just under 170 which seems very high. It seems to stay consistently at that 170 however long I run for. I just can't see how going slower would help me lose weight?
3. Is there any way at all of tightening up the loose skin under the upper arms?
4. Every single person that I talk to says that it is impossible to get rid of the last bit of stomach fat once you have gone through the menopause. I really don't believe that but would appreciate somebody confirming that.
5. Does anybody know if the way the over 50s train should be different from the way younger people train. I really would like to tone my body and start to use more of the machines but the trainer at our gym is as wide as he is tall and just seems to want to work with the really heavy weight lifters like himself and is not much help to people like me.
Thanks in advance for any answers that you can give me.

If you are new to lifting then it is possible to gain some muscle mass while in a caloric deficit during the first several weeks of training. However it wont/cant be sustained.

I would forget the trainer. They are usually idiots anyway (i know there are some good ones). Just do a simple beginner strength training program such ashttp://startingstrength.wikia.com/wiki/Starting_Strength_Wiki Watch some videos and read some articles about form.

I know you said you were going to just focus on the running but as you lose weight your body will want to "eat" some muscle. I would definetely do some resistance training at least 2x a week to counteract that, as well as build a little muscle and maximize your fat loss.

 

[ecky1]

If you are new to lifting then it is possible to gain some muscle mass while in a caloric deficit during the first several weeks of training. However it wont/cant be sustained.

I would forget the trainer. They are usually idiots anyway (i know there are some good ones). Just do a simple beginner strength training program such ashttp://startingstrength.wikia.com/wiki/Starting_Strength_Wiki Watch some videos and read some articles about form.

I know you said you were going to just focus on the running but as you lose weight your body will want to "eat" some muscle. I would definetely do some resistance training at least 2x a week to counteract that, as well as build a little muscle and maximize your fat loss.

Thank you so much for the information.
I thought that I was building muscle even though I'm at a caloric deficit as my legs and butt are getting much firmer so that would explain it.
I didn't mean that I won't be doing any resistance training but just not as much as I had planned. I spend about 15 minutes 3 or 4 times a week at the moment mostly on my thighs and abs. Is that enough or do I need to do more?
I'll check out the link tonight. Thanks

 

[Virtus1]

Thank you so much for the information.
I thought that I was building muscle even though I'm at a caloric deficit as my legs and butt are getting much firmer so that would explain it.
I didn't mean that I won't be doing any resistance training but just not as much as I had planned. I spend about 15 minutes 3 or 4 times a week at the moment mostly on my thighs and abs. Is that enough or do I need to do more?
I'll check out the link tonight. Thanks

I would increase the volume and decrease the frequency. I would do maybe 1hr but 2x a week.

I would concentrate more on the compound full body exercises. You get more "bang for your buck" that way. What lifts are you performing now? You should never really have to work you abs and thighs unless you are bodybuilding. Those should be included in your compound lifts.

How many days are you training now? What does your routine look like?

 

[ecky1]

I don't really know what the machines are that I use but they are the only ones that I have been shown how to use. On one I have to push my legs together and on another machine I have to push my legs apart. I put the weights at 25 kgs and do each one about 30 or 40 times. Another one I have to hook my feet under a bar and lift the bar up. Another one is for strengthening the back and I do a few arm ones. I really need to get a trainer to explain how to use the other machines as I don't want to touch anything unless I know what I'm doing.
By compound full body exercises do you mean exercises not using the gym machines, lunges etc? Sorry but I am a complete newbie to exercise and gyms.

 

[EagleRiverDee]

Hi, I'm 53 and have just lost 42 lbs. I started walking fast for 6 months and a month ago I joined a gym and have started running but have a few questions that might seem stupid and I might have totally wrong but here goes anyway.
1. I read that it is impossible to gain muscle while at a calorie deficit. Does that mean that you can't make the muscles that you already have stronger or does it just mean that they won't look bigger?
2. I have also read that you shouldn't exercise at your maximum heart rate. My heart rate at rest is under 120 but when I run it goes up to just under 170 which seems very high. It seems to stay consistently at that 170 however long I run for. I just can't see how going slower would help me lose weight?
3. Is there any way at all of tightening up the loose skin under the upper arms?
4. Every single person that I talk to says that it is impossible to get rid of the last bit of stomach fat once you have gone through the menopause. I really don't believe that but would appreciate somebody confirming that.
5. Does anybody know if the way the over 50s train should be different from the way younger people train. I really would like to tone my body and start to use more of the machines but the trainer at our gym is as wide as he is tall and just seems to want to work with the really heavy weight lifters like himself and is not much help to people like me.
Thanks in advance for any answers that you can give me.

1.) I would say that is false. It is harder to gain muscle when losing weight, but provided you are getting enough calories, you can. I say this because I am gaining muscle while losing weight. At the very minimum doing resistance training should prevent your body from stealing muscle from your body as it loses weight (which it will do if you aren't using the muscles).
2.) What is your resting heart rate? You say under 120 but 120 is very high for a resting heart rate. A good resting heart rate is somewhere between 50 and 70. My Dad, who is 75, has a resting heart rate in the 50's, as does my boss who is 66, so age isn't a factor so much as general health. A lower resting heart rate should occur as you become more fit through cardio exercise. If your heart rate is indeed near 120 at rest, you should probably just run that past your doctor and make sure that's ok.
3.) Loose skin will tighten somewhat on its own. If you lost a lot of weight, it may not tighten up all the way and the only way to fix it is to have it removed surgically.
4.) I think that genetics, diet and exercise have a lot more to do with how much fat we can lose than does our age. I've seen some VERY fit people over 40, 50 and even 60. The "pooch" isn't inevitable.
5.) My advice on training is don't shun the heavy weights. You won't look like a guy even if you train like a guy. What you will get is stronger, leaner, faster, better balance. At the gym I go to I see tons of women training way below their ability. You can see it in their form- that the weight is far too light. If the weight is that light, it's not doing them any good. I never say anything, but You should only be able to do 8-12 reps with a certain weight. When you can do more than 12, up the weight. You need to challenge your muscles in order to get stronger. Don't worry about bulking up. Women don't have enough testosterone to bulk up without taking steroids. As you gain muscle your metabolism will spike and you'll actually see your clothing sizes go down because you'll burn fat more efficiently.

 

[Virtus1]

I don't really know what the machines are that I use but they are the only ones that I have been shown how to use. On one I have to push my legs together and on another machine I have to push my legs apart. I put the weights at 25 kgs and do each one about 30 or 40 times. Another one I have to hook my feet under a bar and lift the bar up. Another one is for strengthening the back and I do a few arm ones. I really need to get a trainer to explain how to use the other machines as I don't want to touch anything unless I know what I'm doing.
By compound full body exercises do you mean exercises not using the gym machines, lunges etc? Sorry but I am a complete newbie to exercise and gyms.

If you are going to pay some one then for God's sake dont pay them to teach you to use machines.

Machines at best are useful in rehab and certain isolation movements for accessory exercises. At worst they can lead to injuries and long term problems.

Go pick up a free weight. They wont bite ya.

By compound lifts I mean exercises that engage several muscle groups.

For example.

The thigh thingy. You are doing 30-40 you say? That takes what, 20-30 minutes? More? And you worked 1 muscle. Not only that but you worked one muscle in a movement that is almost never, if ever, recreated in a day to day situation. You spent valuable time doing an inefficient task.

Now, take a squat for instance. You can do 5 sets of 5 with a couple minutes rest between in twenty minutes or so. You will have trained these muscle groups:
Gluteals (glute max and some glute medius)
Quadriceps
Hamstrings
Spinal erectors
Core musculature (rectus abdominus, external and internal obliques, transverse abdominus, etc.)

Not to mention "stabilizing" muscles in the ankles, arms, etc.

Also you will be using them in a motion that is natural to your body and that will improve your overall strength, health, and all-round physical performance.

Its just a more efficient way of training.

 

[ecky1]

EagleRiverDee -

1 - I'm glad that some muscle can be gained and at the worst it is still stopping me from losing the muscle that I have.
2 - I did correct what I said about the heart rate in a later post. What I meant to say was that my heart is 120 just before I start running, not when at rest, and by the time that I start I have usually rushed about, done 5 minutes of fast walking and possible some machines. I had a routine ECG a few months ago while I was still fat and it was ok then.
3 - I'll have to avoid sleeveless clothes when I want to look nice.
4 - Nice to have some hope of losing the belly
5 - really interested me as most of the info I have read says not to use very heavy weights.

Thanks fortaking the time to reply.

 

[ecky1]

Virtus -
I sort of assumed that the best work out would be achieved using gym machines but what you said about using motion that is natural to your body makes more sense.
I've googled some routines to do at home and will get started this afternoon instead of going to the gym.
thanks for your help

 

[Virtus1]

Virtus -
I sort of assumed that the best work out would be achieved using gym machines but what you said about using motion that is natural to your body makes more sense.
I've googled some routines to do at home and will get started this afternoon instead of going to the gym.
thanks for your help

 

[ecky1]

LOL love that high 5.

 

[MAR1984]

1. I read that it is impossible to gain muscle while at a calorie deficit. Does that mean that you can't make the muscles that you already have stronger or does it just mean that they won't look bigger?

When you first start out lifting, you can get what I've heard referred to as noob gains while in a defecit. The way I understand it is, although you are in a defecit and losing weight, your body hasn't yet fully adjusted to the defecit, so while you lose weight, some of the calories you take in can be used to build muscle. As your body adjusts to a defecit, it basically starts to think that food is scarce and starts using its resources (food) more efficiently. That means, muscle building is put on the back burner as all the calories you're taking in along with energy from your fat stores are going to support other more essential bodily functions. If you're not getting enough protein and/or resistance training, your body can even use some of your muscle tissue for energy as well, so you could lose muscle.

The overly obese can put on even a little more muscle above the newb gains, but again its only for beginners and only short term. It has to do with the body releasing hormones that make it resistent to storing fat.

Strength, on the other hand, is somewhat independent of muscle mass, for beginners. I've best heard it described as, there are 2 components to strength - 1 is the size of the muscle, and the other is neurological. You can increase the neurological component and get stronger without adding any additional muscle. All that is required is continuing to push the muscles out of their comfort zone - adding weight over time. Once you max out your neurological gains though, you have to add muscle mass to get stronger.

I think the rest of the questions have already been answered enough, no need for me to repeat stuff.

 

[ecky1]

Strength, on the other hand, is somewhat independent of muscle mass, for beginners. I've best heard it described as, there are 2 components to strength - 1 is the size of the muscle, and the other is neurological. You can increase the neurological component and get stronger without adding any additional muscle. All that is required is continuing to push the muscles out of their comfort zone - adding weight over time. Once you max out your neurological gains though, you have to add muscle mass to get stronger.

Thanks, that is exactly the answer that I was looking for, I just didn't quite know how to phrase the question. I'm not very strong at the moment except for my legs and would like to strengthen the rest of my body while still losing the last of my weight.

 

[AnnaGail]

Sounds interesting, I will come back and read all later!

 

[nature2]

This is a logical step 1. Find a gym you feel comfortable in. If you are student, perhaps workout at your school/college gym where you can have your friends support you. If you are a mom, perhaps find a women's-only facility with a children's corner so you can drop off your kids and have some decompression workout time. If you like being inspired by hardcore lifters, find a gym with serious weight-lifters.