Nifty 50 Somethings / What are your motivations and challenges?
Hello Everyone,
With Spring upon us I wanted to reach out to the over 50 fitness forum. As trainer I am always seeking out ways to better assist people with their fitness journey. To do this I need to know what challenges people are having that I may be able to help you with today. To make it simple as some may require their answer to be paired down into a few words I have a few suggested topics to consider.
1. Time
2. Nutrition
3. Too tired😴
4. Lost
5. No motivation
6. Frustrated with results
7. Sore
8. Bored
9. Don't know how or where to start
10. Workouts are too hard or complex.
11. I want easier workouts I can do at home.
12. I want to get into awesome shape can I after 50 ?
These are just a few suggestions. I am very grateful to those of you who are taking the time to read and possibly reply. Your feedback will help me tailor new programs, videos and hopefully in turn help you use those tools in your training.
All the best,
Matt Miller
IFA Personal Trainer
Body Building / Want to start gaining weight
If you need any advice feel free to message me.
Weight Loss / Weight Loss with bad knees
There are many exercises you can perform that are low impact on your knees. I would suggest trying Pilates based training first. That exercise is gentle yet effective at improving muscle tone with little impact on joints. To get the benefits of cardio try :rowing, swimming , cycling . Always get clearance from your Dr. before starting an exercise program. If you need any tips please feel free to message me.
Ask the Pros / Looking for the "final" program to build muscles
Hello Andrea , I can help you with tips to your question. If you follow me I can message you.
Body Building / do you stretch when doing muscle gain workout programs?
I would recommend doing stretches that are concentrating on the muscle groups that were worked during the workout. Light stretching is sufficient as the muscle is already worked. 30 second holds in general is enough to stretch most muscle groups. We never want to over stretch because that can lead to injury. Gently and slowly is the best option, never bounce or force a stretch.
Body Building / Getting big abs that 'pop'
Hello Alex, Abs are muscle, if you want bigger abs use a little resistance. Most people prefer to have trim midsection which is usually best achieved by using the type of exercises you described and performing multiple sets. However, diet is also key if you eat a clean diet your abdominals will show, if you want bigger abs (more muscle in that area) using a little resistance will build the abdominal wall up faster than just performing bodyweight raises, crunches etc. Keep in mind that just adding a little resistance is enough, they can really bulk up and it is not a good look. I see people using ab machines with heavy weight and they get thick mid sections from this (Stop lol ! ) . Think V taper, that is the look most people want.
If you run or perform other sports and eat clean, abs will appear, bigger may not be better from the asthetics standpoint with this muscle group in bodybuilding.
Body Building / do you stretch when doing muscle gain workout programs?
Think of your muscle as a rubber band, it contracts during a workout and has a fascia covering it like a case. The muscle shortens during the workout and the fascia is filled, due to blood flow and oxygen entering the muscle.
Stretching lengthens the muscle back to it's orignal pre workout length, but keep in mind to remove the blood and waste product left behind including lactic acid, a short aeorobic exercise is best to drive blood through the muscle to bring nutrients and flush out the muscle, strectching will not perform this function as well as this exercise.
Weight Loss / I need a bit of help in starting my journey
That is great advice Patrick provided. I would recommend Pilates training if you would like to tone your core and want to be able to workout with minimal equipment at home. All you need is a mat to get started. If you are sitting at a desk for work long hours, make sure to get up often and stretch and walk if you can. If you would like some suggestions on specific workouts or programs feel free to contact me I will be happy to recommend some.
Hello that is a broad question. I would recommend evaluating what you are eating first then try to improve your eating habits by introducing nutritious foods. If your goals are specific such as fat loss or muscle gain then a specific program tailored to your needs may be needed to assist with that goal. If you would like some guidance please feel free to contact me here on Skimble, I will be happy to help you.
Fab 40 Somethings / Best workout plan
I specialize in weight training. I can help you with a program PM me and I will give you some tips regarding the right program for your goal.
Fab 40 Somethings / Best workout plan
Hello Sasha, There are many plans to accomplish a lean look on here. It really depends on what type exercise you prefer. From Yoga to Pilates and weight training there is a fantastic selection. For low impact Barre is a very good exercise that may fit the bill.
Hello Ellie, That is good advice Neil gave is his post. I would suggest a few things to help you have success. Make a diary of what you are eating and when and your daily activity. This will provide you with data to compare to recommended calorie intake for activity level. Lower body exercises that activate the glutes will shape and lift that muscle group. If you would like more advice feel free to PM me for tips.
Weight Loss / I feel like I've tried everything with zero results. I would love any advice!
Hello , If you would like some guidance feel free to message me . Everyone is different so understanding many facets of a persons lifestyle to prescribe a viable exercise program is important so you get results you are seeking. Great job !
Hello Guapo, I can help you, message me and I can help you with some routines to build up your legs. The nutrition is key when bodybuilding.
Nifty 50 Somethings / Exercises for chair-bound people
Absolutely, there are a few on here. A trainer can modify workouts for you also. If you have any questions message me.
Body Building / Getting buff advice needed?
There is cost after the trial period if you cancel before the trial is over then it is free. You must have a Pro membership to sign up, but that cost is quite small. I offer a 1 week trial so you can decide if it is the right fit for you.
Body Building / Home Dumbbells Exercise Program
Hello Charles, There are many programs that feature bands and dumbbells here on Skimble. I have several that I designed myself that you should check out. Message me if you need any advice.
Body Building / Avoiding workouts to build abs?
Your team mates may have different diets or are more active outside of judo practice. It wouldn't hurt to add some supplemental core work. Many athletes add weight training to their training if the want to build up. Judo is very physical so you should be getting a goodworkou5 and overtime you may see improvements just from that training as you advance.
Motivation & Support / Intermittent Fasting?
I would try a different approach. Write down exactly what you are eating, weigh and measure your food and determine your fluid intake. Also how much rest are you getting ? Then log all your workouts, journal the type of exercise, reps, and how you feel at the beginning and end of the workout. If you are eating a healthy diet and it falls within a range of calories that an individual of your age and activity level should have then that typcially all you would need to be doing. If you are burning enough calories and stored fat from your workouts that should be sufficient to see results, but give yourself time. Our bodies are all different, they like to store fuel or burn it up quickly. Wanting results from just starting this type of "diet" may be asking a bit of yourself and you may not get the results you expect. A way I like to burn calories is just to add a little more muscle mass by weight training and or activity. Park further away when you shop, walk stairs, sit less if you have do so for work etc. I would recommend getting a nutritionist and working with a trainer if you want to get leaner. However even elite althletes do not typically stay lean year round, our bodies need rest and breaks so set a realistic goal and give yourself time to achieve it. If you need any advice I have openings in my training calender.
Body Building / Getting buff advice needed?
Hello Marvin,
The first advice I would give you is have a plan, and be realistic. Start out learning technique, how to properly lift and have a solid nutrition plan. If you can afford a trainer hire one as they will save you both time and money in the long run and get you results sooner. The training here is very effective and especially cost efficient. If you are seeking advice on how to bodybuild I can help you. All you need to do is sign up .
If you have permission from your Dr. to workout, I would recommend very low impact exercise. Swimming is an excellent workout for those that need to keep weight off of their joints. Core work, such as Pilates based training can also be low impact too. Before you start and exercise program get permission and advice from your Dr.
Ask the Pros / Back pain while doing core blast/ other core workouts
No, it is not normal to have pain when working out. When we have pain that is a signal that something is wrong. I recommend seeing your Dr. to get a physical evaluation. Many times how we are working out can cause issues with our body or aggrevate a preisting injury. Not to state you are doing anything wrong, even slight adjustments can create instability or stability. If you get an positive outcome and release from your Dr. to exercise I recommend having a trainer, or other qualified individual go through a workout with you or several workouts observing your form, posture, cadence etc.
Motivation & Support / Please help... I get so frustrated
That is a good question. Who's lifestyle are you trying to change ? This may be an easy answer for you but for your spouse they may not be on board for this trip. I suggest to my clients that they do not deprive themselves of things completely. Start out with a few healthy meals for your spouse and then allow them to eat what they like. Activity is key to fitness too. Suggest working out together , or go for a walk . You don't want to join a team where the play book is already written. Ask them what they like to eat and try to find similar alternatives that are healthier choices. Sweets and fats are addictive, the body craves them so it is not typically a voluntary thing taking them out of a diet . Reducing slowly , providing options and communicating and discussing options before starting a program. Small steps are best for some to get them to move forward. You may find after a few weeks or months their attitude about food will change as different habits will form, but they need to make that choice.
A good way to reduce soreness is to do a proper cool down. When you have finished your workout perform stretching and a light exercise for at least a few minutes like a slow jog on a treadmill, walking, elliptical,or bike. This helps remove lactic acid from the muscle. Without knowing how you are exercising it can be a challenge. Most people have soreness when they start exercising as muscle is breaking down and repairing. If you start out gradually this process is less impactful and thus, less muscle soreness. If you would like tips I would be happy to help by messaging.
Nifty 50 Somethings / Restart exercises for 50+
Helo Rita, There are many programs on here that you can do that allow you to progress to more activity. What I recommend to my clients that are just starting out is to try Pilates training and Barre programs. These are low impact with high impact results. If you have the nutrition down you should find results quickly. Yes with being a little older we tend to think we used to be able to do that or that is too much. The key is to remember not doing it for a while is the factor, once you get into shape you will feel incredible and you will find you can do this ! If you would like advice on where to start message me and I will help you out.
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